Cross Country Practice Schedule

Cross Country Team Practice Schedule 

- Faidley & back (2.30)
- N. Front & back (2.84)
- Potash & back (3.32)
- RR Tracks & back (3.46)            - 1 OP (4.19)        - 2 OP (4.92)
- Koenig & back (4.20)                 - 1 OP (4.93)        - 2 OP (5.66)
- Anna & back (4.70)                   - 1 OP (5.43)        - 2 OP (6.16)
- BikePath & back (4.96)              - 1 OP (5.69)        - 2 OP (6.42)
- Stolley Park & back (5.44)          - 1 OP (6.17)        - 2 OP (6.90)
- Pioneer & back (6.27)                 - 1 OP (7.00)       - 2 OP (7.73)

- Anna - Broadwell (5.68)              - 1 OP (6.41)        - 2 OP (7.14)
- BP - Harrison - Broadwell (6.05)  - 1 OP (6.78)        - 2 OP (7.51)
- SP - Harrison - Broadwell (6.87)  - 1 OP (7.60)        - 2 OP (8.33)   
- Pioneer - SP - Harrison - Broadwell (8.12)  - 1 OP (8.85)  - 2 OP (9.58)

SECTION 6 COMPETITOR’S UNIFORM (NFHS RULES): Changes you need to know so that you're in compliance with rule.

Art. 1: Each competitor’s uniform shall consist of: d. Shoes (meaning - you have to start race with shoes on)

Art. 1e: Full-length cross country top and bottom or one-piece uniform issued by the school. Bottoms may vary in length and style but must be the same color and design for all team members. Loose-fitting, boxer-type bottoms or compression style bottoms are permitted for boys and girls.
Closed-leg briefs are acceptable for girls.  French or high-cut apparel may be worn under the bottom, but not in lieu of the uniform bottom. The one-piece uniform, top and bottom may have school identification and the top may have the competitor’s name.  The top shall not be knotted or have a knot-like protrusion.  A single manufacturer’s logo/trademark/reference, no more than 2 1/4 square inches with no dimension more than 2 1⁄4 inches, is permitted on each top, bottom or one-piece uniform.  The American flag, not exceeding 2x3 inches, and either a commemorative or memorial patch, not to exceed 4 square inches, may be worn on the uniform top or bottom.  Any visible shirt(s) worn under the top and other visible garment worn under the bottom must be unadorned and of a single (and the same) color except for a single, visible manufacturer’s logo as per NFHS rules and/or single school name or insignia no more than 2 1⁄4 square inches with no dimension more than 2 1⁄4 inches. Visible items worn under both the top and the bottom do not have to be the same color.  Uniforms must be worn as intended by the manufacturer. The waist-band of a competitor’s shorts shall be worn above the hips. There shall be no bare midriff.

Art. 3:  A shoe is a covering for the foot. Shoes shall be worn on both feet and shall have an upper and definitely recognizable sole and heel. The upper must be designed so that it can be fastened securely to the foot. The sole and heel may contain grooves, ridges or track spikes which are no longer than 1 inch. The use of slippers or socks does not meet the requirements of the rule.

Art. 4:  Each team member shall wear the same color and design school uniform. Any visible garment(s) worn under the top and other visible garment(s) worn under the bottom must be unadorned and of a single (and the same) color. Visible items worn under both the top and the bottom do not have to be the same color. If worn by more than one team member (two or more), that apparel must be the same color, but not necessarily the same length.

Art. 5:  A competitor shall wear the assigned unaltered contestant number, when numbers are used and computer chips when those devices are used in competition.

Art. 6:  Removing any part of the team uniform, excluding shoes, while in the area of competition, as defined by the games committee, shall lead to a warning and if repeated, to disqualification from the event. If the incident recurs, the athlete will be disqualified from further competition n the meet. (Keep your uniform ON at all times).  Jewelry shall not be worn by contestants. Exceptions: a. Medical alert medals are not considered jewelry and must be taped to the body and the alert may be visible. b. Religious medals are not considered jewelry and must be worn under the uniform and taped to the body. c. A watch may be worn around the wrist.  The wearing of decorative headwear while competing is prohibited. Rubber bands, scrunchies, ribbons and elastic bands are not considered jewelry and may be used in the hair. Headbands may be worn by cross country competitors, but must be unadorned (except for the permissible logo and/or school name) and be the following colors: beige, white, black or the predominant color of the jersey. The same color must be worn by all team members.  Pre-wrap may be used to control hair under the following conditions: 1. If wider than 2 inches, the pre-wrap shall be considered a decoration and is not permitted. 2. If rolled and less than 2 inches wide, it is considered a hair control device similar to a rubber band and may be of any color. A single solid color knit stocking hat may be worn in frigid weather conditions.

Summer 2010

check road race links at bottom of page for races

In the event that weather looks bad for summer practice, check this site and to see if practice will be held. If something isn't posted by 6:45AM, then practice is "on".

*** Weight training will begin on Monday, June 7th *** Coach Swanson will go over XC weight training program once we're done running (around 8AM).  Weight training is for your benefit to help prevent injuries (not to "bulk up") and is part of practice.  Weights need to be done at least twice a week (check on when weight room is open).  Make sure you record your weight training with Coach Swanson.

The training that you put in over the summer will be reflected in the Fall.  If you don't train over the summer, you won't be competitive in the Fall.  To excell in distance running you must make a LONG TERM commitment!

- Accelerate 10-12 strides around turns; "drive" elbows and knees up hills; 10X50m strides AFTER OD runs
Monday, June 21: 5.75 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS  -7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS; STRIDES;  Weights

Tuesday, June 22: 4.25 - College/Custer-Koenig-College  - 7.25 miles College/Custer-Anna-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS; STRIDES

Wednesday, June 23: 4X1000m finishing the 1000 ON HILL (boys-3:20, girls-3:55 on 7:30min); 2X2 hill after 1st & 3rd 1000;  3 miles to Ryder & back; Total disatnce doing entire Ryder workout 6 miles; Total for day would be 9 miles

Thursday, June 24: 5.75 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS  -7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS; STRIDES; Weights

Friday-Sunday, June 25-27: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on MONDAYS
Weight training after runs on Monday and Thursday (you could do Tues/Thursday; must get two days in)

Great job last week!!  Keep up the effort and make sure you get TWO DAYS a week of lifting in.

Monday, June 14: 5.25 College/Custer-Anna-College with ONE OVERPASS - 8.25 miles College/Custer-StolleyPark-Harrison-Anna-Broadwell-Koenig-College with TWO OVERPASSES  Weights

Tuesday, June 15: 4.5 College/Custer-West Division with ONE OVERPASS  - 7.25 miles College/Custer-Anna-Broadwell-Koenig-College with TWO OVERPASSES

Wednesday, June 16: 6-8X400m at Golden Age Park (boys-75-80, girls-85-100 on 2min)  3 miles to Golden Age & back

Thursday, June 17: 4.5-7.5 miles College/Custer-Lamar-Harrison-Anna-Broadwell-Koenig-College with ONE or TWO OVERPASSES  Weights

Friday-Sunday, June 18-20: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on MONDAYS

Week 1    6/31/10-7/6/10

Monday, May 31: Memorial Day - Practice on your own 3-5 miles (BolderBoulder)

Tuesday, June 1:    FIRST DAY OF SUMMER WORKOUTS.  Meet at SE double doors of WEST Gym at 7:10 AM, ready to run. 3-5 miles Custer/Blaine

Wednesday, June 2:    3-5 miles Custer/Blaine-Koenig-Broadwell-back (no overpass)

Thursday, June 3:    4-6 miles Custer/Blaine-Anna-Broadwell-Koenig-Custer/Blaine

Friday-Sunday, June 4-6:    on your own; make sure you get 2-5 miles in EACH DAY

Upcoming August Road Races: August 1st - Lake Wehrspann, Omaha (2M, 10K); August 7th - Second Annual Northwest Twilight Mile & 4 Mile Glow Run (1M, 4M); Thunder Run, Lincoln (5K); Duck & Dumpling Run, Wilber (2M, 10K); if you plan on running cross country this fall, you CAN NOT participate in ANY RUNNING RACE AFTER Sunday, August 15th to Friday, October 22, other than those approved by the NSAA - don't loose your eligibility.

Upcoming July Road Races: July 3rd - Brownsville Freedom Run (5K, 10K, half-marathon) http://www.brownville-ne.com/main.taf?p=1,1; July 3rd - Alma (5K & 10K) http://www.almaisforyou.com/events.asp; July 4th - Seward Freedom Run (10K) http://www.sewardoptimistclub.org/freedomrun.htm; July 4th - Superior (10K) http://www.runnersworld.com/rt/details/1,8055,,00.html; July 4th - Hooper (10K) http://www.runnersworld.com/rt/details/1,8055,,00.html; July 10th - Omaha Run for Justin (5K) http://runforjustin.org/runinfo.aspx; July 10th (5K, 10K) http://www.runnersworld.com/rt/details/1,8055,,00.html; July 10th - Henderson (5K & 10K) http://www.runnersworld.com/rt/details/1,8055,,00.html; July 18th - Atwood, KS Lake Atwood (10 mile) http://www.lakeatwoodtenmile.com/registration.html; July 24th - Spearfish, SD (5K & half-marathon) http://www.nhcasa.com/casa_half_marathon.php; July 24th Columbus Downtown Runaround (5 mile) http://www.active.com/page/Event_Details.htm?event_id=1865616; 

Upcoming June Road Races: June 5th - June Jamboree Grand Island 2mile & 10K; June 5th - Havelock Charity Run (http://www.lincolnrun.org/havelock/havelock.htm) 3K & 5K (must register ONLINE by Monday, May 31st); June 5th - Swede Stampede Oakland, NE 1mile, 3mile, & 5mile; June 5th - Bellevue Barnburner 7th Annual (http://www.omaharun.org/running/eventregistration.php) 7mile; June 12th - The Nebraska Five (http://www.omaharun.org/running/eventregistration.php) 1K & 5mile; June 13th - Buffalo County Stampede (http://bchs.kearney.net/) 13.1miles; June 19th - Cornhusker State Games Footstock (http://www.cornhuskerstategames.com/games/sports/footstock) 1mile & 5K; June 20th - Homestead Days 10K & 2-Mile Run/Walk Beatrice, NE (information @ http://www.omaharun.org/running/calendar.php?month=6&year=2010#bwQPWHgS) 2mile & 10k; June 20th - Fathers Day 5K for Prostate Cancer (http://www.prostaterun.org/) 1mile & 5K; June 20th - Papillion Days Duathlon (http://www.papillion.org/recreation_duathlon.cfm) 2 Mile Run / 10 Mile Bike / 2 Mile Run; June 26th - Lucky 7 Run/Walk (http://www.omaharun.org/running/calendar.php?month=6&year=2010#bwQPWHgS) 1mile, 5K, & 10K; June 27th - Siena Francis House Omaha, NE (http://www.sienafrancis.org/special-events.htm) 5K & 10K