Notes from XC Meeting / Tuesday, June 3rd

 

  • Athletic Dept packet – no papers = no practice with the team in any manner. The forms are on the school website and the team website.
  • Go out and get one and if possible two good pair of long-distance running shoes. Tell the salesman they are for cross country and road running. (also -Brooks orders)
  • You are expected to download the Asics Run Keeper App and train with your phone for all summer workouts. This is to automatically calculate your workouts and for your safety.

RunKeeper Account- this setup can be done online or by downloading the Run Keeper App.     It is important that you follow the instructions for installation and set-up located on the team website. YouTube: How to install Run Keeper on your phone This is completely free, do not pay for additional services, they are already included. 

New members will get an e mail directly from RunKeeper by end of the day – expect it and open. You will get an official email from Runkeeper ,  download the app, and then click on the link to change password from email, and then log in.

Once you set up your RunKeeper Account, you must “friend request” the XC Coaches: Stan Fryczynski and Katherine Gomez. Instructions are in the YouTube video above; the link is located on the website.

 

SUMMER PRACTICE / WORK OUT PLANS – will be sent out by email every 2 weeks – if you don’t get an e-mail after it is announced on Twitter and by captains, then immediately reach out to me.

  • EVERYONE needs their cell phones to run this summer
  • Captains’ practices / first one is Tuesday, July 15th at 6:30pm
  • These optional practices will be every Tues/Thurs evening until Official practice begins
  • Group and individual practices – the main goal is distance base. Vacation is not an excuse for not training.

 

COMMUNICATION

  • Team website – everything Secaucus Cross Country / articles and announcements 
  • Twitter and Instagram – basic announcements
  • E mail will come from coach often – check it
  • Captains – group chat

 

 

OFFICIAL TEAM PRACTICES – we will be traveling to xc courses; Garret Mountain, Darlington Park, Greystone Pk, Bayonne Pk, and Van Cortlandt Pk. 

August 18-22 Official start of the season (Sat/Sun off)

August 25-28 (Mon-Thurs)

August 29 – Sept 1st (Friday- Mon) Long Labor Day weekend (off from team practice, but not individual practice.

* Tuesday, September 2nd – 6pm on track

* Wednesday, September 3rd – Darlington Park Time TBA after school

*Thursday, September 4th – after school 12:30pm.

           *Friday, September 5th – team meeting for new runners and uniform issue.

           *Saturday, September 6th – Opening Meet – CHSAA practice meet at Van Cortlandt Park

 

There will be plenty of info on team website or follow up discussion on these topics:

  • Clothing
  • Heat / humidity
  • Hydration
  • Warm up and stretching
  • Planks and core work with and without resistance bands
  • Competition Schedule
  • Practice – follow the training guide as best as possible – improvise if necessary.
  • Have a partner on the team to run with occasionally. Get to know each other, and help/support each other
  • Terminology – Captains and upperclassmen will go over during the summer: Easy, stride, open it up, build ups, LSD, Fartlek, and no Shuffle jogging – a dangerous habit.
  • Important – SAT Testing – on website and was already sent out to veteran runners
  • Travel Back Packs – invest in one if you don’t have one for athletics. The article will be repeated on the website on this topic.

 

  • Secaucus High School X-Country Team Web Site:  https://shscrosscountry.com/
  • Bus departure times, meet & practice schedule, driving directions to the meets for parents, team history, school records, meet results, newspaper stories, important links to other web sites, useful training articles, and any other general announcements can be found here.

                                               

Prepare for hard work, but also prepare yourself to have fun and make friends.