Pictured are the 2017 team members who were winners of the “Top Gun – Summer Mileage” or traditionally known as the Golden Shirt.   The quest is on. Weekly summer mileage submitted to your captains is tabulated and top mileage runners are posted on the site through the summer. The number of winners is determined by the coaching staff. Obviously, in...

      The following people have physicals expired, about to expire during the summer, or sometime during the season. It is important that you pay close attention to this because you can no longer attend practices or go to any meets until you get a new one:   NAME:                              EXPIRES:   Mo Obaidi                          7-31 Mammi...

Below are the most current dates for registering and taking the SAT exams. The November 3rd date is also the State Sectional Championship. If you are even slightly in the mix for a spot on the sectional team, please make plans for another test date. It would be great if our entire team were present to witness their teammates if possible. As I mentioned before, on...

  *Taken from Women’s Running / June 2017 edition /By Hannah Hartzell  “What’s cross country?” I can’t tell you how many times I’ve heard that. Or: “Oh, cross country! Is that on the track?” I might cringe at such a question, but because not everyone knows the sport, allow me to explain. Cross country involves racing anywhere between 2 and 6.2 miles, through...

This may sound like me repeating things again to you, but to get the idea across about how important some things are, this article below was  written by David Tiefenthaler in “Tips for Running”  There are three ways to approach the preseason running. First you can join another sport to keep you active. You’ll stay in decent shape, but not...

By: Ian Kim / Runner’s World Magazine   Walking or running through the summer doesn’t have to leave you feeling wilted. Here’s everything you need to know. Because of the heat and humidity, most people wouldn’t pick summer as their favorite season for outdoor exercise. Spring or fall normally wins that honor. But summer does have a lot going for...

I found these two articles in explaining how a new runner should approach cross country to be very good and very much my philosophy. The points discussed in these articles will be explained to you as we move forward. It is a good read and will help you understand things as we get ready to begin summer training. Remember – make every effort to attend the...

  This article was in NJ Milesplit (6-13-18). Those of you who have been on the team might even get a little chuckle here because you are going to think I wrote this, but I didn’t. This is a great rundown of what to do / not do before and during your summer training. Everything in this article will be covered in our training program. So please read this and...

Official Team Practice Schedule to Start the 2018 SHS Cross Country Season The REVISED schedule below is the start of our official season. These dates are not optional – Everyone is expected to be there and all paperwork and physicals taken care of well in advance. Miss the team time trial or a majority of these practices without cause, and you will not be...

Take a peek at Runner’s World list of 30 of the best food for runners !...

Diet, Nutrition, Hydration I came across this menu of useful items from another team web site. Thought it was worth everyone taking a look at. I can’t emphasize how much of a difference a healthier diet and proper nutrition and hydration can not only allow your body to build properly for distance, but also to recover, and very possibly avoid many unnecessary...

On the days that this work out “5 Minute Plank” is designated on your summer training plan, follow the diagram below. You can use a watch or simply county slowly 1-30 (for 30 second stage) or 1-60 (for minute stage). There is no stopping you from doing this on other days as well.  ...

Let’s first start off with what Core training is not. Most people associate Core with just doing abdominal exercises only. The Core is much more than the abdominals. The Core begins at the neck continuing all the way down to your pelvis primarily down the center of the body. It is mainly all the muscles attached to your spine and trunk. This includes Shoulder, Upper...

    The picture above represents the only piece of equipment that you are responsible for. Make sure your decision in running shoes is a very good one. Don’t pick a pair of shoes because they look stylish or they are on sale. It has to be a solid shoe, well padded inside, good sole and heel, and it must fit you properly and be comfortable. You get what you pay...