Austin Champions - Cross Country 2020
**Practices have started! We meet at 7am, Monday-Friday at the pavilion at Champions Park (3830 Brushy Creek Rd, Cedar Park). We would love to have you join us! Registration will occur in July.**
We are an incorporated non-profit Christian homeschool sports organization in the Austin metro area.
Please be prepared for practice by bringing your running shoes, a water bottle, a towel (if desired), and a watch with a stopwatch function every day.
1. Love your teammates.
2. Make encouragement an art form
3. Learn to be a diligent and hard worker.
1. Outside coaching/training will not be allowed once the cross country season officially starts (August 1st).
2. Practice and races are mandatory. If a runner cannot make a practice or meet (due to a wedding, family vacation, etc.), please inform the coaches as soon as the conflict is known.
3. Make every effort to arrive to practice on time
4. Communicate with your coaches, so they are better equipped to be able to help you.
***Coaches reserve the right to have the final determination on any individual/team issues related to the cross country program that may arise, but that are not covered in the syllabus.***
Guidelines regarding non-team members:
Siblings may run with the team. However, parents are responsible for their safety and knowing where they are at all times, as well as ensuring they are not a distraction. Other runners who wish to run with the team may request a meeting with the coaches before a determination is made on whether or not they are allowed to do so. Approved runners will also be required to sign the Code of Conduct.
Running Shoes: Running shoes may be purchased at one of the local running stores. They may also be purchased at Academy or on Amazon. Find something that is comfortable for you. More expensive does not necessarily mean better. Members of our team wear Brooks, Adidas, New Balance, Nike, Saucony, etc. You can expect to go through at least two pairs of shoes this season. If there is visible wear to the sole of the shoe, or if you are feeling more achy than usual, it is probably time for a new pair of shoes! If cost is prohibitive, please talk to one of the coaches.
Racing Flats/Spikes: While these are not mandatory, we highly suggest runners wear racing flats or spikes for races. Cross Country spikes/racing flats have an entirely rubber bottom without plastic. They should be available in stores in August or online at any time.
Water Bottle: Anything will work- as long as it holds water During the summer months, you should expect to drink about 24-36 oz. before leaving practice.
Weekly Running Schedule:
We will practice Mon-Fri from 7:00-8:30AM. During the school year, we may slightly adjust starting/finishing time to accommodate those with early classes.
Long Run Practices - On most weekends provided it does not conflict with a race there will be a voluntary long run practice that is typically led by members of the team in different parts of the city. Consider these adventures ??. When these practices are offered, it is highly recommended that you attend, but you are welcome to do the long run on your own. The most important thing is that you get in your long run. The long run makes up 20-25% of the running that you will do during the week, and it is a foundational run that sets up next week’s training, aids in recovery, and most importantly helps with improving your endurance.
Once the competitive season starts, long runs will be run in a more limited capacity or will be worked into the training week – possibly being completed on Fridays.
Please see the tentative schedule. Most races are held on Saturdays in the greater Austin area. Typically, races begin around 7:30-8am with check in an hour before. You can usually expect to be home around noon if you stay for all the races, which you are absolutely encouraged to do. The last official meet of the season is mid-October (date not yet released).
It is very important that everyone stay hydrated throughout the season as it will be very hot and humid. Please make it a practice to drink water throughout the day. Dress appropriately but try to stay cool (avoid dark heavy fabrics). Being hydrated affects your ability to workout properly aiding in brain, muscle, and joint function among other things.
Signs of proper hydration:
1. Lack of thirst
2. Clear urine
Signs of dehydration:
1. Having a big thirst
2. Yellow or dark urine (The darker the urine the more dehydrated)
3. Lack of a decent sweat after strenuous activity
Make sure to eat enough well balanced meals and snacks to prepare your body for workouts as well as to replenish it after workouts.
Some suggestions before practice: yogurt, a banana, peanut butter & jelly sandwich, graham crackers with peanut butter & milk, (notice suggestions contain protein and some natural sugars). Many people enjoy chocolate milk after running. It is best to eat breakfast within an hour after practice or as soon as possible.
Important Training Terms To Know:
· Fartlek- An athletic training technique, used especially in distance running, in which periods of intense effort alternate with periods of less strenuous or recovery efforts in a continuous running workout.
· Tempo Run- Distance workout that focuses on running at a controlled pace that is about 75% effort. Tempo runs help with teaching pace and building strength in order to increase overall racing performance.
· Intervals- Speed training in which a distance is run over a set number of times at a defined, current or goal race pace. Interval training is designed to help increase the rate of speed at which you can compete in a race.
· Long Run- Is the longest distance run of the week and acts as a foundational workout upon which the rest of the week’s workouts and effort are built upon. Long runs make up 20-25% of the total running volume during the week.
1. “Stop, Don’t Drop”- When we are running if at any time you are feeling faint, progressively worse, or really bad on a run please “stop, don’t drop.” We can’t monitor everyone so it is important to listen to your body and communicate with us. Keep in mind that we do not expect you to stop at the first sign of pain or fatigue unless it is serious, because some pain and fatigue is often associated with distance running especially if you are new to the sport.
2. Always be aware of where you are and your surroundings- Never take off on a trail or distance route by yourself- Always make sure you start with the team and go on the same trail as the group you end up running with. STAY with a buddy. If you find you are unable to keep up with anyone, please stay in the park area where team family members are usually present. Also, be sure to let us know where you are running if we haven’t given a pre-assigned route to run. If you feel uncomfortable at any time, LISTEN to your instincts and run quickly to a safe or more populated area.
3. Always run against traffic- If for any reason you are running on the road, always make sure to run against traffic so you are aware of any impending traffic that could pose any threat.
4. Always make eye contact at intersections- If you ever come to an intersection that does not have a crosswalk, always make sure to make eye contact with any drivers at an intersection that you want to cross. If you are unable to make eye contact wait till the car passes or run behind the car to avoid any accidents. Never assume that a driver is looking out for you.
High School - $175
Middle School - $140
Running Conditioning (No meets) - $120
Family Max. - $325
We are so excited to have you join us this season!
Coaches Joy, Jay & Sabrina
Coach: : Joy Hilscher Coach: Jay Hilscher
Email: firstname.lastname@example.org Email: Jay@texasindependencerelay.com
Phone: 512-786-9354 Phone: 512-716-5041
2 Timothy 4:7 I have fought the good fight, I have finished the race, I have kept the faith.