SLXC Parent Checklist
Welcome to the 2024 Spring Lake Cross Country season! We are excited that your athlete has decided to a part of this remarkable team. Whether you are a new parent to the sport or a seasoned veteran, each of you have a huge role in your athlete’s experience at SLXC. Most likely we have many parents who are not sure exactly what that means or what this role looks like. No worries, that’s why we created the following parent information. If you have any questions or concerns, please feel to contact me!
#1 Sign Up and Check In Regularly
#2 Health Awareness
Cross country running requires athletes to be on top of their overall health. We ask parents to be vigilant on how your runner feels physically and mentally during summer training. During the start of any training, soreness and fatigue can be common symptoms but these should be temporary. We want to be sure these commons symptoms don’t become bigger problems later on.
#3 Getting the Proper Gear
Running Shoes (Trainers): The largest expense any runner will have should be a good pair of running shoes or “trainers”. They really do make a difference and should be seen as the most important item you have as a runner. Do your runner a favor and go to a specialty running store – Gazelle Sports, for example – and tell them you are a XC runner at SLXC. They will help get you into a good pair of shoes, bring your old shoes as they will look over your running pattern. Do this sooner than later, new shoes help keep runner’s legs happy during summer training. Spikes are also encouraged for races. We will cover this during our parent’s meeting in August.
Wrist Watch: One of the most valuable training tools for any runner! Most sport watches will work just fine. GPS/Heart Rate monitoring is PREFERRED but not necessary as it helps with tracking mileage and output.
#4 Encouraging Summer Training
Each summer, runners are given a training guide which they are encouraged to follow over the summer to help prepare them for the fall season. Unlike many other sports, preseason is key to our sport. This can be very intimating for both runners and parents at first but after a couple of weeks, runners feel comfortable with training and it becomes an important part of their daily routine. We have broken training into four “levels”, A, B, C, and D. Level A would be the highest summer mileage and level D the lowest. Your runner was given a summer training journal and with our guidance have selected a level best suited for them. Please look over this journal with your runner and check in regularly with them on how they are doing.
#5 Getting Your Runner to Group Runs
Working together = Stronger Teams. Make time to get your runner to these group runs when possible. Upperclassmen will lead runs each morning at the designated location. Training together and holding each other accountable is the most important thing we can do to achieve our full potential in the fall. These runs begin at 7:30am sharp and should last about 60-75 minutes. Occasionally Coach Andres will attend. Athletes are highly encouraged to attend these runs as much as possible. Many upperclassmen can carpool if parents are okay with it.
SUMMER SCHEDULE AND GROUP RUN LOCATIONS:
Runs begin at 7:30am SHARP to beat the summer heat. You can expect to be done by 9am (will have strength drills)
Monday – Central Park in SL – Park near roller hockey rink on east side of park.
Tuesday – Rycenga Park in SL – Park near first pavilion.
Wednesday – Ferry Park in Ferrysburg – Park near restrooms.
Thursday – Coast Guard Park – Park near trail map.
Friday – Grand Haven – Farmer’s market.
Saturday – Senior Leader Decision - TBD each week
#6 Teaching Consistency with Weekly Mileage Spreadsheet
After each week, we ask each runner to login into our team mileage spreadsheet to place their weekly mileage as summer training progresses. Very important to log mileage!
#7 Required Items
Physical: Your runner needs an updated physical by August 12th. Physicals must be done after April 15, 2024.
$75 Player’s Fee: Turned in the first week of practice.
Final Forms: Filled out by both parents and runners! Click here.
Please feel free to contact me if you have any questions: [email protected]
#1 Sign Up and Check In Regularly
- Please register here.
- Sign up for group texts on GroupMe App. Click here to join.
- This weebly site should be visited by parents frequently.
#2 Health Awareness
Cross country running requires athletes to be on top of their overall health. We ask parents to be vigilant on how your runner feels physically and mentally during summer training. During the start of any training, soreness and fatigue can be common symptoms but these should be temporary. We want to be sure these commons symptoms don’t become bigger problems later on.
- Be the best “At-Home Eye” - Soreness, icing, fatigue, ibuprofen over aspirin.
- Get a Serum Ferritin Test early in training. What is ferritin? What does it do for your runner? Please read over this article which helps explain all these here. Unfortunately, most pediatricians do not test for ferritin levels and can be difficult for runners to get this test. We have reached out to local physicians/pediatricians and now have a plan for SLXC runners. PLEASE CONTACT ME IMMEDIATELY IF YOU ARE INTERESTED IN HAVING YOUR RUNNER TAKE A SERUM FERRITIN TEST. The sooner we can get this test completed, the better.
- Look over what the Female Athlete Triad is (site) and discuss with your runner. If needed discuss this with your primary physician.
#3 Getting the Proper Gear
Running Shoes (Trainers): The largest expense any runner will have should be a good pair of running shoes or “trainers”. They really do make a difference and should be seen as the most important item you have as a runner. Do your runner a favor and go to a specialty running store – Gazelle Sports, for example – and tell them you are a XC runner at SLXC. They will help get you into a good pair of shoes, bring your old shoes as they will look over your running pattern. Do this sooner than later, new shoes help keep runner’s legs happy during summer training. Spikes are also encouraged for races. We will cover this during our parent’s meeting in August.
Wrist Watch: One of the most valuable training tools for any runner! Most sport watches will work just fine. GPS/Heart Rate monitoring is PREFERRED but not necessary as it helps with tracking mileage and output.
#4 Encouraging Summer Training
Each summer, runners are given a training guide which they are encouraged to follow over the summer to help prepare them for the fall season. Unlike many other sports, preseason is key to our sport. This can be very intimating for both runners and parents at first but after a couple of weeks, runners feel comfortable with training and it becomes an important part of their daily routine. We have broken training into four “levels”, A, B, C, and D. Level A would be the highest summer mileage and level D the lowest. Your runner was given a summer training journal and with our guidance have selected a level best suited for them. Please look over this journal with your runner and check in regularly with them on how they are doing.
#5 Getting Your Runner to Group Runs
Working together = Stronger Teams. Make time to get your runner to these group runs when possible. Upperclassmen will lead runs each morning at the designated location. Training together and holding each other accountable is the most important thing we can do to achieve our full potential in the fall. These runs begin at 7:30am sharp and should last about 60-75 minutes. Occasionally Coach Andres will attend. Athletes are highly encouraged to attend these runs as much as possible. Many upperclassmen can carpool if parents are okay with it.
SUMMER SCHEDULE AND GROUP RUN LOCATIONS:
Runs begin at 7:30am SHARP to beat the summer heat. You can expect to be done by 9am (will have strength drills)
Monday – Central Park in SL – Park near roller hockey rink on east side of park.
Tuesday – Rycenga Park in SL – Park near first pavilion.
Wednesday – Ferry Park in Ferrysburg – Park near restrooms.
Thursday – Coast Guard Park – Park near trail map.
Friday – Grand Haven – Farmer’s market.
Saturday – Senior Leader Decision - TBD each week
#6 Teaching Consistency with Weekly Mileage Spreadsheet
After each week, we ask each runner to login into our team mileage spreadsheet to place their weekly mileage as summer training progresses. Very important to log mileage!
#7 Required Items
Physical: Your runner needs an updated physical by August 12th. Physicals must be done after April 15, 2024.
$75 Player’s Fee: Turned in the first week of practice.
Final Forms: Filled out by both parents and runners! Click here.
Please feel free to contact me if you have any questions: [email protected]