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Fall 2024 Cross-Country

Family Meeting

Monday, July 29th @ 6:30 PM

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Welcome CC Families!

Agenda:

  1. Introduce Coaching Staff
  2. Presentation
    1. Registration Information / Athletic Code Presentation Video
    2. Academic Guidelines
    3. Attendance Guidelines
    4. 2024 Fall Schedule
    5. Practice Information/Expectations
      1. Equipment
      2. Nutrition/Refueling
  3. Questions?

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Meet the Coaches!

Head Coach: Scott Fischer Andrew Garvey

fisches@mcfsd.org garveya@mcfsd.org

Cell: (608) 438-3710 Cell: (608) 334-4142

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Assistant Coaches: Colin Suehring Amanda Hawn

suehric@mcfsd.org hawna@mcfsd.org

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Registration Information

Directions for Sports Registration on Infinite Campus

  • Updated Physical Form: Dated NO LATER than March 31st, 2023
  • Please double check that emergency contact information is updated
  • Payments are all done online.
  • Please talk to either of the head coaches at the end of the meeting if you need assistance registering in Infinite Campus

Athletic Code

Athletic and Activity Code Video - Watch this video

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Academic Guidelines:

  1. To be eligible to compete, students must:
  2. Earn a 1.75 GPA in ALL classes
  3. Earn a passing grade in ALL classes

B. Incompletes count as an “F” when determining GPA until the teacher submits a passing grade.

  1. Students identified as ineligible due to an “Incomplete” may practice, but are ineligible to compete in events.

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Attendance Guidelines

  • Students must be in school all day in order to compete or practice.
  • Pre-arranged and pre-approved appointments are considered excused. If they were unable to notify the AD or high school principal, then they can not compete (in practice OR in the meet).

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2024 Fall Season Schedule and Considerations

  • Here is our HS Cross Country Schedule
  • Typically, our Monday/Tuesday/Wednesday workouts are our “hardest.”
    • Plan on budgeting 2 hours per practice
    • We have maps for these workouts!
  • When we don’t have a meet on a Saturday, we still have practice on those days.
    • We will be meeting at McDaniel Park and running the bike path.
    • This is a change from years past
  • Lettering Policy: run at least one varsity race.
  • Plan on committing 11 weeks to being a part of “the Long Blue Line!”
    • Look at the Schedule!--“Think team–help each other”
    • You are responsible for communication with the coaches!!!
  • We are looking for parent volunteers to help coordinate “pasta parties.” Please talk to one of the head-coaches after the meeting if this is something you would be interested in doing!

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Practice Information/Expectations

  • We will be meeting on the second floor atrium at 3:45pm for practices
    • Remember: school gets done at 3:35pm now.
  • After our meeting, we will doing resistance band work inside the school building, as well as hips/core exercises (injury prevention).
  • Once those exercises are done, we move outside for dynamics and then start our workout.
  • On Saturday’s, we will meet at McDaniel Park.
  • Please reference the Canvas Page - Everyone who has registered for CC through IC will have access to it (hopefully) after August 7th.
    • If you (or son/daughter) don’t have access by August 10th, please reach out to Scott or Andrew.
    • We will post “announcements” on this page.

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Practice Information/Equipment/Expectations (contd.)

Equipment:

  • We encourage you to lock your valuables in your school-issued locker
  • Come prepared: Bring extra clothes (hats, gloves, extra socks), snacks, water bottle.
    • HAVE A WATCH (ex: timex - you do not need a GPS watch)
    • Have a second pair of trainers if possible (rotating shoes makes shoes last longer)
      • Go to Movin’ Shoes to get properly fitted as well as a 10% discount when you mention you are part of the McFarland CC team
      • Fleet Feet and New Balance are other running stores
    • Have your school assigned resistance band
      • You are responsible for your band–please treat it with respect
  • 2024 Cross Country Clothing Order
    • New runners will need to order the blue shorts for part of your uniform - we will provide jersey tops
    • This is where the clothing order link will be hyperlinked!

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Nutrition/Recovery

  • Cross-Country is a calorically demanding sport!
    • A typical female runner in high school needs between 2,400-3,000 calories to maintain rebuilding/recovery of muscles, bones, tendons, and ligaments.
    • A typical male runner in high school needs 3,000+
  • Building a Performance Plate
  • Fueling Distance Runners
  • Eating for Recovery
  • Healthy Snacking
  • Optimal Bone Health for Athletes

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Other Questions and Checklist before you leave

  • Updated Physical?
  • Signed up in IC?
  • Canvas Page?
  • Fill Out Summer Running Survey on August 7th
  • Summer Running Gatherings at 8am M-F in front of the High School!
  • Questions for the Coaches?

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