Wissahickon Girls’ Cross Country 2020 Information

Head Coach: Ms. Butt                                                                                  hbutt@wsdweb.org

• Paperwork – Available on the school Athletics website and in the Athletic Office.
  • Physicals – Signatures from your doctor must be dated after June 1^st.
  • Eligibility – Be sure you sign the form.
• Hudl: This is the accepted communication tool for teams at Wissahickon.  You should download the free app to your phone and get messages there.
• Equipment:
  • New sneakers – Make sure you are not running in last season’s shoes this summer.  Get a good pair from a running store.  Mention Wissahickon at a local running store and you’ll get a discount!  They will get you a proper pair for your feet/gait.
  • Watch – Get a cheap watch with a timer.  You will need it.  You will use it.
  • Water Bottle – Drink.  As it gets humid, you need to drink more and more; 12-16 oz an hour before you run and lots after!
  • Racing spikes – Spikes are an advantage during races and part of your racing uniform.  You can wait until the season starts to get these.  Again, go to a running store to be sure you get a proper pair.
  • Inhalers/EpiPen – If you require a prescription inhaler/EpiPen, be sure to get a new refill and carry it at all runs, practices, and races.
  • Bag – For all the aforementioned gear.
• Pre-Season Training – There are limited weeks of summer running!  Every year girls regret not doing the proper summer running because it leads to injury and/or compromised performance in the season.  Get. Your. Running. In. 
  • Safety – Be sure to be a safe and courteous runner – especially on the roads.  Stay on softer surfaces (grass, trails, etc.) as much as you can.  Grass running will most closely resemble race conditions and takes more leg strength.  Wear sunscreen and bug spray.
  • Dynamic stretching/Drills before runs– Do running drills to prepare your body for the run.
  • Static stretching after runs– Stretching prevents injury!   Improving flexibility reduces and prevents injuries.  Complete the “hamstring series” after every run.
  • Strength – The summer is a great time to rotate in some weight lifting.  All around toning is great and everyone could use more strength everywhere – upper body, core, legs, etc.
  • Speed – Don’t forget speed work!  Speed ladders, plyometrics, lateral movements, resistance running, sprint drills (done correctly), etc. will take you to the next level.
  • Alphabets – They work.  Everyone should be doing them every day!
  • Know your injury history – Train smart!  Train at a level that keeps you healthy and challenged.
  • Fun Runs – Hopefully begin Tuesday, July 7^th and are every Tuesday and Thursday throughout the summer at 6 PM behind the high school. 
  • Start/Keep running – If you have not been running in a while, start SLOW and easy (20 minutes at a time).  Slowly build up your time each week.  It is up to you to build momentum going into the season.  Championships are won and lost in July and August!
  • Running Log – Record run lengths in the chart provided on the running schedule.  Submit this log the first day of pre-season.
  • Nutrition and Iron–   Eat and take a (non-gummy) multivitamin.  You need fuel and you will burn a lot of calories training.  Female athletes are notoriously low on iron.  Spinach, red meat, and plain Cheerios are good sources.  Check to see if your multivitamin has 100% RDA of iron.
  • Rest – Rest days are vitally important to female athletes.  Resting is just as important to your competitive success as training days. 
• The Team:
  • Captains – Captains will be selected at the conclusion of Camp Men-o-Lan.
  • Teammates – Exchange numbers.  You can coordinate runs together. 
  • In-coming freshman and other new talent – Recruit new girls to run with us.  We welcome girls with no experience – as long as they have a good attitude.
• Pre-season – Officially begins August 17^th, 8:00 AM.  You will need ALL of your paperwork to participate.  Please turn in paperwork EARLY to the Athletic Office over the summer or to me at a Fun Run.
• Schedule of season – TBD
  • Testing/College visits – Please use the schedule as a guide for planning your college visits.  Let me know about ACT/SAT testing.
  • Saturdays – Most of our invitationals are on Saturdays.  Everyone runs in every meet.  Please plan accordingly as you are expected to attend every meet.
  • Sundays – You will be given “homework” (a run to do on your own) most Sundays.  Rest days are scheduled about once every 10 days during the season.  Your teammates expect you to train as hard as they do so run with them on Sundays.
  • Conflicts – Conflicts should be an exception not the rule.  Your Saturday soccer league or Wednesday dance class will not be an acceptable recurring excuse to miss practice/meets or rest days.
• Facebook – Mr. Gallagher and I host a team page (Wissahickon Cross Country) where you and your parents can find out bus times, meet information, see pictures, etc.  If you haven’t done so already, “Like” the page and ask your parents to do the same.
• PennTrackXC.com – This site offers meet info and results for invitationals.
• Rules – There are only 5.
• Respect the team and the process. – You will work harder than you ever have before with some of the best people you’ll ever meet and you will LOVE it, but we expect everyone to work hard every day.  Those not 100% committed will be asked to leave the team.    
• Goals – Set a goal for the summer.  eg. Number of runs/week, attend all the Fun Runs, participate in a summer 5K, recruit a new team member, etc.