Dear Parents and Athletes,
If you want to run Cross Country, you will need to email me the following information. I will need your full name, address, home phone number, cell phone number, student ID # and GPA. You must have a 2.0 GPA and an up to date physical before you can participate in summer workouts.
You will need to run three to four miles three to four times a week slowly. By the end of the summer, you will need to be running up to 30 miles a week. Keep a running log (date, amount of distance or time) you ran. Keep up your mileage each week.
I do not cut in Cross Country. Cross Country is a great way to build a base for any other sport you may participate in at Independence.
Cross Country runners need to accustom their muscles and tendons to cross country terrain by running as much as they can on country courses that include grass and dirt. This includes all formal workouts as well, like tempo runs and intervals and even when the weather is bad and the ground is wet.
The amount of time spent running is more important than the number of miles since it’s the duration of effort (time running) that the runner’s body senses. The majority of injuries result from doing too much too soon so, you need to start running now.
We will start practice on July 12 from 7:00 am to 9:00 am at the Veteran’s Park in Mint Hill, NC. Practice days are Tuesday and Thursday. On Monday and Wednesday, you will be at Independence High School from 7:00 am to 8:30 am in the weight room or on the track.
You must have an up to date physical and complete the ticket to play on line in order to practice. cmsathleticzone.com
August 2, 2021 will be the first practice date for cross country.
If you have any questions, please contact Coach Kenneth Waldron, Head Coach at email@example.com or cell 704-526-7453 or Coach Amanda Hawthorne, Head Girls’ at Amandaj.Hawthorne@cms.k12.nc.us
Amanda Hawthorne- Amandaj.firstname.lastname@example.org
Kenneth Waldron -Kwwaldronsr@gmail.com