2024 SPRING LAKE CROSS COUNTRY
Head Coach: Aaron Andres
Assistant Coach: Carlyn Arteaga
PHILOSOPHY:
The Spring Lake Cross Country programs are built around key concepts. These concepts include commitment, honesty, determination, vision, communication, motivation, enjoyment/love of the sport, and valuing quality relationships. TEAM FIRST. As your coach, I am committed to helping athletes achieve all that they can in their athletic pursuits by providing excellent coaching in terms of training theory and technique, motivation generated by creating a vision of each athlete’s potential and positively reinforcing that vision, and nurturing the enjoyment and love of the sport(s) that the athlete is involved in. The individual and team performances will be excellent if the relationships between athletes and coaches are excellent. At Spring Lake, we are committed to much more than your athletic success. Our coaches believe that your academic and personal growth is actually more important than your athletic growth. Our main goal is to help each athlete become a student leader, prepared to meet the challenges of life outside of school and the athletic realm. The coaching staff is committed to encouraging and providing positive experiences for personal growth. We as coaches believe this well-rounded and balanced approach will lead to excellence on and off the field of competition as well as produce a result that is rewarding and fulfilling for the student athletes in our program.
4 NEEDED ITEMS FOR DISTANCE RUNNERS:
1. Running Shoes: The largest expense any runner will have should be a good pair of running shoes. They really do make a difference and should be seen as the most important item you have as a runner. Do yourself 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.
2. Wrist Watch: Required and must be worn to practice every day. GPS is PREFERRED but not necessary* (Coach A will talk to you about this) It is a valuable training tool and one you will feel comfortable using. Be a student of the sport, use a watch!
3. Water bottle: Please bring your own water bottle to every run. It prevents teammates passing along sickness, etc. You should be drinking lots of water during the summer training and during the season!
4. Required Fuel: The proper type of fuel you intake makes a big difference as a runner. Water, Iron, and Magnesium should be taken daily to help prevent issues.
-Water (Take your weight, multiple that by .67 = Required daily ounces): Daily intake: ____oz.
-Vitron-C Iron Supplement: Click here (65mg)
-Magnesium: (250mg-500mgs)
ELIGIBILITY:
Physical Form (needed each school year)
Grades (2.0 or higher and no more than 1 E)
School district activity fee
VARSITY LETTER QUALIFICATIONS FOR GIRLS SLXC:
In order to earn a varsity letter, athletes MUST finish the season in good standing to qualify for a varsity letter and must do one of the following:
PARENT’S MEETING:
We will have a parent meeting in my high school room 605 on Wednesday, August 7th, at 7pm. If we cannot meet in person, I will the information provided on this site afterwards. This should be seen as a priority where we will cover a lot of information. If your parents have any questions or conflicts please contact me.
SUMMER TRAINING:
The key to team success in cross country is summer running. The main purpose of summer training is to safely accumulate to running time in order to increase our aerobic fitness. Summer training will ready us for the fall season. Dedication to summer training provides the opportunity to be successful in the 2024 season. SLXC is regarded as a strong and successful program statewide…that success was built off of effective summer running. See Summer Info tab on the top of this site.
PRACTICE:
The 2024 season begins on Monday, August 12, 8:00-11am at the high school track. We will have morning practices the first two weeks to beat the summer heat. When school begins, we will practice at 3:00pm. We will be done most days by 5:00pm. Please don't ask to leave early. Beginning in September, we will conduct Friday practices at 6:00am before school begins, instead of after school. This gives us 24+ hours of recovery before invitational races and frees some Friday time.
GENERAL XC INFO:
5 Kilometers (3.1 miles): This is your race distance. Do not let it intimidate you, the training will get you to run this distance. XC Scoring: Low score wins in a cross country race. If you finish 1st, you receive 1 point. If you finish 22nd, you receive 22 points. The team's score is based on the first five runners, with runners 6 & 7 serving as tie-breakers (they can also push back other team's 1-5 runners to add to their score). A perfect team score = 15 points (1+2+3+4+5). Races may run all in one race and have no distinction between Varsity and JV. Other races will split the top 7 (varsity) into a race and the JV in another race.
In 2024, girls will run second at all meets. Spring Lake will run in Division II.
KEY DATES:
-Start of summer training – June 3rd
-Senior Led summer training sessions – June 10th
-Season Begins - August 12th -Lake Leelanau Cross Camp – August 14-17 - see Camp Info tab above
-First Meet – South Christian Under the Lights – Saturday, August 23rd
TEAM RULES:
-Communication, Commitment, and Organization.
-Be on time. Never assume training/practice is cancelled!
-No WHINING or NEGATIVE thoughts or sayings. (It can destroy the chemistry and success of the team)
-RESPECT YOURSELF, COACH AND TEAMMATES
-Faith, Family, Academics, SLXC
CONTACTS:
Feel free to contact me: Coach Andres (616) 405-0422 – (text as well) or email [email protected]
Head Coach: Aaron Andres
Assistant Coach: Carlyn Arteaga
PHILOSOPHY:
The Spring Lake Cross Country programs are built around key concepts. These concepts include commitment, honesty, determination, vision, communication, motivation, enjoyment/love of the sport, and valuing quality relationships. TEAM FIRST. As your coach, I am committed to helping athletes achieve all that they can in their athletic pursuits by providing excellent coaching in terms of training theory and technique, motivation generated by creating a vision of each athlete’s potential and positively reinforcing that vision, and nurturing the enjoyment and love of the sport(s) that the athlete is involved in. The individual and team performances will be excellent if the relationships between athletes and coaches are excellent. At Spring Lake, we are committed to much more than your athletic success. Our coaches believe that your academic and personal growth is actually more important than your athletic growth. Our main goal is to help each athlete become a student leader, prepared to meet the challenges of life outside of school and the athletic realm. The coaching staff is committed to encouraging and providing positive experiences for personal growth. We as coaches believe this well-rounded and balanced approach will lead to excellence on and off the field of competition as well as produce a result that is rewarding and fulfilling for the student athletes in our program.
4 NEEDED ITEMS FOR DISTANCE RUNNERS:
1. Running Shoes: The largest expense any runner will have should be a good pair of running shoes. They really do make a difference and should be seen as the most important item you have as a runner. Do yourself 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.
2. Wrist Watch: Required and must be worn to practice every day. GPS is PREFERRED but not necessary* (Coach A will talk to you about this) It is a valuable training tool and one you will feel comfortable using. Be a student of the sport, use a watch!
3. Water bottle: Please bring your own water bottle to every run. It prevents teammates passing along sickness, etc. You should be drinking lots of water during the summer training and during the season!
4. Required Fuel: The proper type of fuel you intake makes a big difference as a runner. Water, Iron, and Magnesium should be taken daily to help prevent issues.
-Water (Take your weight, multiple that by .67 = Required daily ounces): Daily intake: ____oz.
-Vitron-C Iron Supplement: Click here (65mg)
-Magnesium: (250mg-500mgs)
ELIGIBILITY:
Physical Form (needed each school year)
Grades (2.0 or higher and no more than 1 E)
School district activity fee
VARSITY LETTER QUALIFICATIONS FOR GIRLS SLXC:
In order to earn a varsity letter, athletes MUST finish the season in good standing to qualify for a varsity letter and must do one of the following:
- Compete on the varsity team at the regional or state championships
- Finish a minimum of three varsity races during the season
- Run a varsity qualifying time: Sub 22:30
- SENIORS: With 2 or more seasons on the team in good standing can have the time standard waived
PARENT’S MEETING:
We will have a parent meeting in my high school room 605 on Wednesday, August 7th, at 7pm. If we cannot meet in person, I will the information provided on this site afterwards. This should be seen as a priority where we will cover a lot of information. If your parents have any questions or conflicts please contact me.
SUMMER TRAINING:
The key to team success in cross country is summer running. The main purpose of summer training is to safely accumulate to running time in order to increase our aerobic fitness. Summer training will ready us for the fall season. Dedication to summer training provides the opportunity to be successful in the 2024 season. SLXC is regarded as a strong and successful program statewide…that success was built off of effective summer running. See Summer Info tab on the top of this site.
PRACTICE:
The 2024 season begins on Monday, August 12, 8:00-11am at the high school track. We will have morning practices the first two weeks to beat the summer heat. When school begins, we will practice at 3:00pm. We will be done most days by 5:00pm. Please don't ask to leave early. Beginning in September, we will conduct Friday practices at 6:00am before school begins, instead of after school. This gives us 24+ hours of recovery before invitational races and frees some Friday time.
GENERAL XC INFO:
5 Kilometers (3.1 miles): This is your race distance. Do not let it intimidate you, the training will get you to run this distance. XC Scoring: Low score wins in a cross country race. If you finish 1st, you receive 1 point. If you finish 22nd, you receive 22 points. The team's score is based on the first five runners, with runners 6 & 7 serving as tie-breakers (they can also push back other team's 1-5 runners to add to their score). A perfect team score = 15 points (1+2+3+4+5). Races may run all in one race and have no distinction between Varsity and JV. Other races will split the top 7 (varsity) into a race and the JV in another race.
In 2024, girls will run second at all meets. Spring Lake will run in Division II.
KEY DATES:
-Start of summer training – June 3rd
-Senior Led summer training sessions – June 10th
-Season Begins - August 12th -Lake Leelanau Cross Camp – August 14-17 - see Camp Info tab above
-First Meet – South Christian Under the Lights – Saturday, August 23rd
TEAM RULES:
-Communication, Commitment, and Organization.
-Be on time. Never assume training/practice is cancelled!
-No WHINING or NEGATIVE thoughts or sayings. (It can destroy the chemistry and success of the team)
-RESPECT YOURSELF, COACH AND TEAMMATES
-Faith, Family, Academics, SLXC
CONTACTS:
Feel free to contact me: Coach Andres (616) 405-0422 – (text as well) or email [email protected]