2017 Ripon Cross Country Summer Handbook and Schedules

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Brett Atkinson
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1 2017 Ripon Cross Country Summer Handbook and Schedules Head Coach: Coach Gatzke Phone # - Cell: gatzkec@ripon.k12.wi.us Team Website

2 Important Summer Dates The contact days and races are suggestions only and are NOT required. It would be appreciated and you are encouraged to attend as many as possible. *Tuesday June 27 Contact day at Riponfest Pavillion at Barlow Park from 7-9pm. Review summer plan and timed run! Thursday June 29 Sub5K race in Cottage Grove. See for registration. Tuesday July 11 Sub5K race in Verona. See for registration. *Thursday July 13 Contact Day Sub5K race in Oshkosh. See for registration. We will meet as a group and review current status. *Tuesday July 18 Contact day at Riponfest Pavillion at Barlow Park from 7-9pm. Review summer plan and timed run! Thursday July 20 Sub5K race in West Bend. See for registration. *Tuesday July 25 Contact day at Riponfest Pavillion at Barlow Park from 7-9pm. Review summer plan and timed run! Thursday July 27 Sub5K race at Concordia College in Mequon. See for registration. Saturday August 12 Doug Lyke Trail Riggs Park. This is an evening run and will give you a good idea of where you will start the season!

3 Important Season Dates Monday August 14 This is the first day of practice. We will meet at 3:45pm at the high school (be ready to run!!!). Previous to arriving for practice on this day you MUST have the following taken care of before you can run with us: 1. Athletic Code card behavioral expectations for all activities (turn this in to the office or at practice) 2. Physical card (green) OR Alternate year card (yellow) everyone who participates in a WIAA (Wisconsin Interscholastic Athletic Association) sport must have a physical information card on file at the school. A licensed physician must sign the form. The physical exam is good for two years. The yellow alternate year card is to be completed the year following a physical. Therefore, you are only required to have one of these two on file every year. (turn one of these in to the activities office) 3. Emergency card Emergency contact information that is kept with the coach at all times. (turn this in to the office during registration) 4. User fee $30.00 (pay this in office during registration). 5. Be dressed and ready to run in the proper clothes (probably shorts and a t-shirt), and with the proper shoes (see the section labeled shoes for assistance selecting the proper shoe for you). NO ONE will be allowed to run in non-running shoes. And have a running watch from day one! Thursday August 24 Time Trial (scrimmage) and parent meeting to be held at Barlow Park. A picnic will follow at Coach Gatzke s house. The start time for this race will most likely be 4:15pm. Thursday August 31 First official competition of the season at Oshkosh Valley Christian (EAA Grounds). Saturday September 16 Our home meet: The Kris Greening at Tuscumbia Golf Course. We will need as much parent and volunteer help as we can get to make this meet a success.

4 WHAT IT TAKES Boy s 2016 Champions and State Qualifiers Runner State State ECC Conf Qualifier Sect Champ Champ Ripon Individuals Omro Lakeland #1 17: : : :40.7 #2 17: : : :51.1 #3 18: : : :59.3 #4 18: : : :14.9 #5 18: : : :11.5 #6 19: : :46.2 #7 19: : :01.9

5 WHAT IT TAKES Girl s 2016 Champions and State Qualifiers Runner ECC Conf Plymouth State Qualifier Individual Sect Champ Cedar Grove- Belgium State Champ East Troy #1 20: : : :11.7 #2 20: : : :57.0 #3 21: : : :29.5 #4 21: : : :36.3 #5 21: : : :55.8 #6 22: : :19.5 #7 22: : :59.0

6 Shoes The most important pieces of equipment for any runner are a proper pair of shoes to train in and a pair of racing spikes to compete in. For new runners who aren t sure about what type of racing spikes to purchase, wait to talk with me or an upper-classmen once practice begins. However, training shoes need to be acquired as soon as possible. Choosing the Correct Shoe for Your Foot Type 1. Motion-Control Shoes: Motion-control shoes are the most rigid, control-oriented running shoes. Designed to limit over pronation (or slow the rate at which a runner over pronates), motion-control shoes are generally heavy but very durable. Many are built on a straight last, which offers stability and maximum medial support. You should buy these shoes if: you are an over pronator (you wear down the inside part of the bottom of your shoes), if you wear orthotics, if you are a heavy runner who needs extra durability and control, or if you are a runner with flat feet. 2. Stability Shoes: Stability shoes offer a good blend of cushioning, medial support and durability. They are usually built on a semicurved last. You should buy these shoes if you are a mid weight runner who doesn't have any severe motion-control problems (or are a slight over pronator) and wants a shoe with some medial support and good durability. Runners with normal arches often do fine in stability shoes. 3. Cushioned Shoes: Cushioned shoes generally have the softest (or most cushioned) midsoles and the least medial support. They are usually built on a semi curved or curved last to encourage foot motion, which is helpful for under pronators (you wear down the outside of the sole of your shoe). You should buy these shoes if: you are an efficient runner who doesn't over pronate and doesn't need any extra medial support. Runners with high arches often do best in cushioned shoes. II. Know your foot type: To figure out your foot type, you can take the "Wet Test. To take the "Wet Test", simply dunk your foot in water and then stand on any surface that will leave an imprint of your foot. When you look at the imprint, you should be able to classify your foot type in to one of three common foot types.

7 1. The normal foot: Description: Normal feet have a normal-sized arch and leave an imprint that has a flare but shows the forefoot and heel connected by a wide band. Foot characteristics: A normal foot lands on the outside of the heel, then rolls inward (pronates) slightly to absorb shock. Runners with a normal foot and normal weight are usually considered biomechanically efficient and don't require motion-control shoes. Best shoe: Semi curved stability shoes 2. The flat foot: Description: Flat feet have a low arch and leave a nearly complete imprint. That is, the imprint looks like the whole sole of the foot. Foot characteristics: This imprint usually indicates an overpronated foot that strikes on the outside of the heel and rolls inward (pronates) excessively. Over time, this can cause many different kinds of overuse injuries. Best shoes: Straight or semi curved motion control OR firm stability shoes. Stay away from highly cushioned, curved-lasted shoes that lack stability and control. 3. The high-arched foot: Description: High-arched feet leave an imprint showing a very narrow band connecting the forefoot and heel. Foot characteristics: A curved, high-arched foot is generally termed a supinated or under pronated foot (the terms are synonymous). This type of foot doesn't pronate enough, so it's not an effective shock absorber. Best shoes: Curved cushioned shoes with plenty of flexibility to encourage foot motion. Stay away from motion-control or stability shoes that reduce foot mobility. III. You can go to a specialty running store (RunAway Shoes in Oshkosh) for some assistance, stop in at RMC to see Chris Schattschnieder, or simply contact me with your questions ( works best over the summer). IV. I would recommend trying shoes on before purchasing anything online!

8 Summer Workouts The last pages are a calendar and a suggested workout table for off-season workouts. The workout table includes a SUGGESTED (not required) mileage schedule that includes some speed workouts. Repeat 800 s, 1000 s or 1600 s at the track would be preferred. Your repeat pace should be based on your current training mile (or timed run from a contact day). Keep track of your weekly mileage on the calendars to help you figure out what actually do during the off season. Most importantly, try to make your Monday or Sunday runs between 20-25% of your weekly mileage. This will get you in the best shape of your life. If you are unsure of distance, use to track out what distance you ran. In addition, if you don t have a running watch yet, BUY ONE. Any inexpensive watch will do, but make sure it has a stop watch (usually called a chronograph) as a part of it. This will enable you to track your training more effectively. You can keep track of time and figure you run between 7-8 minutes per mile for boys and 8-9 minutes per mile for girls, depending on your ability. So for a boy doing a 3 mile run, it will take from 21 to 27 minutes. Try to find a run you know the distance for and use it to determine how fast you are training (drive it out and use the car s odometer, or use the website above. It is not about QUANTITY over the summer, it is about QUALITY. Make sure to push yourself to get better. The captains will be reaching out to you, in fact they may even be the one giving you this packet, to work out together as a group. Good luck and have a great summer! Coach Gatzke -If you have any questions over the summer, feel free to , text or call me any time to the number on the first page. You are also welcome to stop at the house to chat. AND ALWAYS AVOID TAKING OFF MORE THAN TWO DAYS IN A ROW!!!

9 Workout Table Week of Mon Tue Wed Thu Fri Sat Sun Total June 19 th * 25 June 26 th 5 3C 4 Race/ * 25 July 3 rd * 28 July 10 th 6 Race/4 4 Race/4C 4 3 4* 29 July 17 th 6 4C 4 Race/ * 31 July 24 th 6 5C 4 Race/ * 31 July 31 st * 33 Aug. 7 th Race/ Aug. 14 th Practice * speed days (run interval work to equal this many miles) + fartlek day (run 3 to 5 short distances within the workout at a faster pace) C contact days

10 Running Log/Calendar Monday Tuesday Wednesday Thursday Friday Saturday Sunday Practice Starts

11 Notes/Phone # s

FIT & WEAR TESTING 1. INTRODUCTION:

HTSCG Limited Section 3: COMMERCIALIZATION Annex II: FIT & WEAR TESTING 1. INTRODUCTION: This Annex outlines the procedures for Fit and Wear Testing. 2. PURPOSE: Fit and Wear Testing are both important