FIRST DAY OF PRACTICE IS MONDAY, AUGUST 15 Summer group runs will be Wednesdays, at 8:00 AM (HS Pool doors)

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1 WELCOME TO FORT CROSS COUNTRY! If you are new to the sport of Cross Country, you are about to experience something totally different in the world of team sports. If you are a CC alum, welcome back! Enclosed are multiple pages that will get you off to a good start this summer going into fall. Things to pay attention to are: 1. EVERY ATHLETE needs a current physical on file Physicals are good for two years. Forms are available in the HS office, WIAA website or follow the link on the Fort Cross Country website ( If you had a physical last year, use the Alternate Year Card 2. CODE OF CONDUCT MEETING ALL athletes need to attend July 21 at 6:30 at the high school 3. REGISTERING FOR ATHLETICS ALL athletes must register online for fall athletics Go to and click on the Register tab 4. SUMMER RUNNING It is imperative that kids RUN during the summer. I ve included a plan for weekly totals. Group training runs will meet at the HS pool doors WEDNESDAY MORNINGS at 8:00 am. Other runs will be organized by upperclassmen. Keep track on facebook. 5. WYALUSING Our Fort CC training Camp will be AUGUST Cost is $60.00 Forms will be on the Fort Cross country website and will be mailed later 6. SHOES If you are wearing last year s shoes, you need some new ones! I ve included a listing of neutral running shoes and places to buy them, call ahead for availability 7. PARENT MEETING Our parent meeting is our family kick-off to the season MONDAY, AUGUST 15 in the evening Details to follow It s very exciting that you are interested being part of Fort Cross Country. If you have any questions at all, please contact me. My cell phone is or at westby@fortschools.org. Also, check out our website at Run well, Chick Westby, coach Chris Reed, coach FIRST DAY OF PRACTICE IS MONDAY, AUGUST 15 Summer group runs will be Wednesdays, at 8:00 AM (HS Pool doors)

2 Save the date for the 2016 Fort Cross Country Training Camp August 17-19, 2016 Wyalusing State Park Bagley, Wisconsin Cost $60.00 per runner Includes all meals, transportation, indoor lodging running education and team building!

3 SUMMER TRAINING II I think it goes to say that if you do not run over the summer, you will see little to no improvement from your previous season. Summer running is about establishing a habit and putting time on one s legs. Each week you will be asked to run a percentage of the maximum. You can divide your runs however you wish, but keep one of your runs as a long run. Your long run should be about 25% of your weekly total. For example, if you are a third year runner and it is Week 3, your long run should be 54 minutes (Your weekly total is of 360 minutes or 216 minutes; 25% of 216 is 54) FOURTH YEAR THIRD YEAR SECOND YEAR FIRST YEAR 400+ minutes max week 360 minutes max week 300 minutes max week 200 minutes max week (or do the walk/run plan) WEEK WEEK 1 June WEEK 2 June WEEK 3 June 27-July 3 WEEK 4 July 4-10 WEEK 5 July WEEK 6 July WEEK 7 July WEEK 8 August 1-7 WEEK 9 August 8-14 PERCENTAGE 50% 75% 80% 90% 100% 80% YOUR TOTAL TIME (MINUTES) NOTE: Time to mileage conversion uses approximately 8:00 per mile for boys and 9:00 per milefor girls. Some kids run faster than that, some run slower. I WANT TO SEE THIS CHART ON AUGUST 15!!!!

4 Fort Atkinson High School Cross-Country 2016 BUS TIME Monday Practice Begins HS Commons 7:50 A.M. (no bus) Wednesday Wyalusing Camp by pool doors 8:00A.M. Friday Return from Camp 3:00 P.M. Saturday Watertown Inv. Away 7:30 A.M. Saturday Verona Inv. Away 6:45 A.M. Thursday Arrowhead Inv. Hartland 2:00 PM Tuesday Badger Challenge Portage 2:00 P.M. Saturday Open practice Fort TBD Saturday Muskego Invitational Muskego 7:15 A.M. Saturday Training Day Home 8:00 A.M. Thursday Home Invite Home 3:00 P.M. Saturday Badger Conf. Meet Lake Farm 7:00 A.M.? Saturday? W.I.A.A. Sectional Beloit TBD Saturday W.I.A.A. State Meet Ridges Golf Course WI Rapids

5 N E U T R A L R U N N I N G S H O E S For beginner runners a good running shoe is pretty important. The demands that are being put on one s feet, legs and hips can cause problems. The thing about the problems is that they don t surface for a month or two and by then, the season is coming to a peak. If you are unfamiliar with the running shoe market, I suggest you shop for a shoe that is considered neutral. That means there is less motion control built in thus allowing the runner s feet, legs and hip to fall into their natural alignment. Also avoid what is called a minimalist shoe like Nike Free or Brooks Pure Connect. They take a long time to get acclimated to. I would also suggest that you spend the time (and a little extra money) and shop at a specialty running shoe store, it will be worth the investment. You will get personalized attention from knowledgeable runners Here are some popular brands and models of neutral shoes. Also, I have included the names of some running stores that are not too far away. Adidas -generally run narrow Supernova Glide Asics -generally are harder Gel Nimbus Gel Cumulus Gel Flux Gel Fortitude (good with orthotics) Brooks -true fit, softer Ghost Launch Defyance Glycerine Running Shoe stores nearby MOVIN SHOES 528 S Park St, Madison, WI (608) Mizuno -don t know much about these, some kids have them Wave Rider Wave Creation Nike -OK shoes Pegasus Vomero Lunar (several in the series) Saucony -generally a wider fit, soft feel Ride Breakthru Kinvara (lighter shoes) BERKELEY RUNNING COMPANY University Station, 2852 University Ave, Madison, WI (608) FLEET FEET (two locations) 8440 Old Sauk Rd Middleton, WI (608) Prairie Lakes Dr #106 Sun Prairie, W (608) ENDURANCE HOUSE (three locations) 4351 E Towne Way 2736 Hillside Dr Madison, WI Delafield, WI (608) (262) Deming Way #154 Middleton, WI (608) PERFORMANCE RUNNING OUTFITTERS 1380 Pabst Farms Cir, Oconomowoc, WI (262)