GCAC MS/HS Cross Country Update (June 2020)
GCAC MS/HS Club Cross Country Parents & Runners,
Thank you for expressing an interest in running with our Grove City Athletics Club team this fall. I hope you are all enjoying your summer and are able to fit in some running.
Please see the attached flyer for all of the general information. Below, I have made some suggestions for summer preparations. Let me know if you have any additional questions.
I’ve also attached the Sports Physical form to be completed by your doctor prior to the first practice.
The racing schedule is still unknown as some of the schools have changed their normal week for their invitational. Hopefully, we will have more information by August for planning. The Grove City Invitational is expected to be on 10/3/20.
Please know that your child's health is more important than a practice or race. We ask that if your child is sick, has a fever or cough, or has been exposed to someone with COVID in the last 48 hours that you not send your child and consult with their physician. At this time cross country runners will not be asked to wear face masks during races. However, coaches, officials and spectators may wear them if they choose. Our coaches will not be wearing masks.
If you are a Grove City Christian Academy student, Coach Nash has already emailed you a sports packet to fill out along with the Physical Form.
If you are a homeschool student, we ask that you fill out the attached Waiver in addition to the Physical form. This will provide us information during an emergency.
2019 Summer XC Preparation:
Summer is the time to build your Base mileage. This is the time to get your body used to running miles. Base mileage should be run at a SLOW pace - you should be able to say a 3-4 word sentence without taking a breath while running.
How much should you run per week? That depends on your age, running experience and genetics.
The following are some very general suggestions.
Beginner runners: Run for 30 minutes 2-4 times per week. Don’t worry about distance. Just try to run without stopping or walking. If you must walk, each day try to walk less until you are running for 30 minutes.
Suggested Minimums: 7-8 graders: 2-3 miles, 2-3 times per week
9-12 graders: 3-4 miles, 3-4 times per week
Please feel free to contact me with any questions or for more specific recommendations that would fit your ability and experience.
Coach Wells and Coach Nash