Howard XC 2017

Coaches Leah Foran – Head Girls Coach Zack Dickerson – Head Boys Coach Leah_Foran@hcpss.org Zack Dickerson – Head Boys Coach Zachary_Dickerson@hcpss.org Brian Gertzen – Assistant Coach

Paperwork- Aug 8-11 Physical (Dated after April 2017) Proof of Residence (BGE, Water, Cable bill, dated after July 2017) Permission form BOTH Concussion forms Cardiac Arrest form Freshman do not need report cards but 10/11/12 grade transfers do Forms can be found in the athletics section of howardhighschool.net

First Day of Practice Aug 9 – 8am. Meet in front of the gym Aug 14th – First day of tryouts. Items you should bring: Running clothes (Shorts and a t-shirt) Water Bottle Running watch Running shoes that have been purchased within the last 6 months Sunscreen (Depending on how hot it is)

Time Trial / Cuts We will have a 2 mile time trial on Aug 14th. This will help determine who makes the team and help determine who is Varsity for the first meet. There will be a “Make-up” time trial during the second week for those who did not hit the time during the 1st trial. Boys: 17 Minutes (8:30 min mile pace) Girls: 20 Minutes (10min mile pace) After the 2nd time trial final cuts will be made.

Practice Expectations Athletes can expect to run approximately 3-7+ miles a day at practice. (This includes a warm up and cool down) Running routes are the same for all levels of runners/intensity and practice format may change. Remind kids to bring water bottles and watches to practice.

Summer Striders HIGHLY ENCOURAGED that everyone joins (Bullseyerunning.com) – Youth programs Meets Monday (Oakland Mills, 6:30pm), Wednesday (Rockburn Park, 6:30pm), and Thursday (Atholton, 6:30pm). Runs are organized by XC coaches from throughout the county and runs range from 3-10 miles

Tues / Sat Howard Runs We meet on Tues @ Howard and Saturday at Rockburn Park from 830-10am. We will focus on running but also on… - Strength training (Abs and weight room) - Flexibility (stretching) - Injury Prevention

Text Alerts Text HowardXC to 443-955-5113 Used for important team messages and alerts. (EX: If we cancel practice due to weather we will send out a text)

Injuries? #1 Goal is for athletes to come into the season in shape AND HEALTHY. Most running injuries are minor and only require a few days off or light running to heal Soreness and tightness is to be expected when athletes begin running. Athletes will express concern about sore knees and sore shins. This could be a result of shoes or new training. Athletes need to progress smartly and not get discouraged by discomfort, weather, or motivation.

Website www.howardxc.wikispaces.com

If you have any questions at all over the summer please email us anytime. Zachary_Dickerson@Hcpss.org Leah_Foran@Hcpss.org