2017 Guide for Parents & Athletes
Coaches:
Jen Dawson [email protected] 7th grade Green team Math Ben VandenBerg [email protected] 7th grade Green team ELA |
Practices:
- Please arrange for transportation home at the scheduled practice end-time. Practices will be held Monday through Friday, so refer to the schedule for times and locations and plan accordingly. Athletes are responsible for catching the designated bus to practices after school.
- Attendance is mandatory! Athletes must inform the coach prior to any expected absence; emergency absences will be accepted. Each unexcused absence causes the runner to sit out one meet. After three unexcused absences, the runner will be dismissed from the team.
- Dress appropriately! Hair should be pulled back at all times. Wear comfortable, breathable shirts each and every day along with gym shorts and running shoes. Wristwatches are encouraged but not required to help with pacing. Uniforms will be provided for the duration of the season.
- Any schedule changes or cancellations with be announced at practices, at school, through email, and/or posted on this website.
- Most importantly, keep a positive attitude and constant effort! Support and encourage your teammates whiling Working hard to enhance individual success.
Meets & Invitationals
- Athletes must ride the team bus to meets, but they may ride home with a parent as long as the parent signs them out.
- Practice meets consist of only two races: all girls will run first and all boys will run second. Invitationals consist of 4 races: seven girls will compete in one varsity race, seven boys will compete in another varsity race, and all others will participate in the girls’ and boys’ open run with awards to follow. Running assignments will be announced at practices.
- Although all team members are expected to attend our Sectional meet, only the top seven girls and boys will compete. This race will determine who advances to the State meet.
Trail Runs
- Better known as FAMILY FUN RUNS, athletes will run between 1.5 & 2.5 miles on a designated trail.
- Family members are invited to run alongside the team.
- Again, dress appropriately! Tall socks or pants are recommended when running through wooded areas.
Parent Involvement
MJHS hosts five home meets at Northwood Park. To run each meet efficiently and to ensure athlete safety, we request 3-5 volunteers to take post on the course and another 2-3 volunteers to organize runners at the finish line.
Click here to volunteer!
MJHS hosts five home meets at Northwood Park. To run each meet efficiently and to ensure athlete safety, we request 3-5 volunteers to take post on the course and another 2-3 volunteers to organize runners at the finish line.
Click here to volunteer!
Come prepared!
- Water bottle (labeled with name)
- Towel
- Sunblock
- Bug spray
- Extra shirt & shoes
Stay Healthy!
- Cut down or cut out the fast foods. They provide empty, non-nutritious calories that don't give long-term energy.
- Fill up on complex carbohydrates. Eat lots of veggies, fruits, whole grains, and get plenty of high quality protein.
- Before a race, eat lightly. It is recommended that your meal be 2 to 3 hours before a race, and 1 hour before training. Eating any closer to a race can cause cramping.
- Drink 8 to 16 fl oz of water or sports drink an hour before running.
- Only you know your own body's needs and can make the right choices for fueling it. Do some research and trialing to see what energizes you the best.