Girls Cross Country

Head Coach: Vicki Wilkey

Grades: 6-8

The summer practice schedule is below.

Zionsville Middle School Cross Country Sample 100 mile summer program:

This simple plan will have you ready to begin the season in good shape, mentally and physically fresh, and ready for our workouts once school starts. While this is an optional mileage calendar, runners MUST turn in this signed summer program if they want to be considered for a “100 mile t-shirt”. The “100 mile” T-shirts are only for Cross Country runners, parents, and siblings. Parents and siblings MAY do the 100 mile program but need to cover the cost of the shirt if they would like one. Shirts are printed and awarded after the start of the season in the fall. * note: the miles have to be RUNNING miles – not calculated by running in other sports, games, etc….. to be a better runner you have to dedicate yourself to RUN.

Week of	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total	Parent initials
6/11	2	2	off	2	2	2	off	10
6/12	2	2	1	off	2	2	off	9
6/18	2	3	off	3	2	3	off	13
6/25	2 5:15-6:30p Mulberry	3 5:15-6:30p Mulberry	3 5:15-6:30p Mulberry	off	3 8:15-9:30a Mulberry	3	off	14
7/2	3	3	off	3	3	3	off	15
7/9	3 5:15-6:30p Mulberry	3 5:15-6:30p Mulberry	3 5:15-6:30p Mulberry	off	3 8:15-9:30a Mulberry	4	off	16
7/16	3	3	3	off	3	4	off	16
7/23	3	3	3	3	off	4	off	16
7/30	100 Miles ! 5:15-6:30p Mulberry	3 5:15-6:30p Mulberry	3 5:15-6:30p Mulberry	3	4 8:15-9:30a Mulberry	off	off
8/6	5:15-6:30p Mulberry	No official practice	School starts 1^st official practice 4:00-5:30	Practice 4:00-5:30	Practice 4:00-5:30	On own 3 miles	off

Summer practices will be held at Mulberry Field. Bring a water bottle and a towel for stretching. On Aug 8^th, bring running clothes, change in the locker room and meet in the south school lobby. Please note: IHSAA Physical, Emergency, and Medical Clearance Forms MUST be turned in by the first day of school.

Forms found on website under “athletics”. Athletic locks and program support fees are coordinated by the athletic office (see website). If you have any questions regarding XC or your summer training, please contact Coach Marty 317-363-9911 or Coach Vicki at 317-514-3304. You may email us at [email protected] or [email protected]

Tips for cross a good country season: 1. Start early. 2. Be consistent. 3. Follow the general workout plan. 4. Begin with limited miles and build up to your ability.

Girls’ Coach: Vicki Wilkey, cell 317-514-3304, [email protected]

Coaching philosophy: Work hard, have fun, grow as a person. Though winning factors into our team’s goals, it is not our main focus. We want to assist our student-athletes in developing personal responsibility, a strong sense of determination, and a lifelong appreciation for fitness and health. We’d like our kids to end the season in better physical condition, having made new friends, and with a greater sense of self-confidence.

Health/safety of your athlete: If the athlete needs to see the trainer, we ask this be done after practice unless we send them to the trainer. Stretching, proper warm up, cool downs, and core conditioning help us prevent injury. Staying the entire practice will help ensure that the athlete has completed all essential aspects of the workout. Attention to fluid replacement (water!) and lean protein intake will assist the athlete as well. One day off is very important to allow the body to recover. We ask athletes to have a “couch” day one day during the weekend. If your child uses an inhaler or has severe allergies requiring carrying of an epi pen, please make sure we are made aware of this, and we have one available to us for your child in case of emergency. We CANNOT find these items among 100 backpacks in a hurry. Also we will be running on the trail. If you believe your child cannot cross the street safely, or if they cannot find their way back on the trail-- please let us know now. All children will need to be crossing the street to get to the trail and an adult will not always be present at that exact moment. If you have concerns please contact us immediately before the season.

Academics: We take academics very seriously. Please refer to the policy in place for standards.

Practice Times: Monday through Friday after school until 5:30 pm unless otherwise noted on the practice calendar. Please pick up your athlete outside the gym doors SW side of the school promptly at the end of practice.

If late pick ups become an issue, then the A.D. will contact / address the situation.

Practice attendance: All team members are expected to be at all practices. In the event your child is sick or injured, please do not send them to practice. If they are not running, we would expect them to remain at home. If your child is sick the day before competition, we will assess if they can run the meet or not. Note that kids must attend a FULL day of school on the day of a meet or else they cannot compete. Very few things other than doctor appointments, church events or illness qualify as an excused absence from practice. Anyone who will miss practice, for any reason, must let us know. We definitely want your child to still participate in school activities like strolling strings, band etc. If late for practice, while they can still run, we cannot guarantee we will not already be on the trail or at Mulberry. Normally the kids will know what type of workout we are running that day, but we are not always available on campus at the moment they come out of school.

Weather: In the case of lightening, we will practice inside the school. There is no need to call us to see if we are still having practice due to inclement weather. If the school district cancels practices due to adverse weather conditions, you will be notified by the school, and children will be sent home on the bus. We cannot run outside if it’s lightening, but we can run outside in the rain. Please bring a towel for your car on rainy days.

Electronics: Runners are to secure all electronics in their locker. Cell phones, ipods etc are not allowed during meets, on the bus traveling to/from meets or during practice. The locker rooms remain open during practice and we do not want anything stolen. Mandatory locks are available in the guidance office.

Contacting coaches: We welcome your phone calls and questions. The best time to talk with us is immediately following practice. We are not available by phone during practice. Please do not call us or text us during practice for pick-up changes or to pass on reminders to your runners! We normally will answer messages in the evening, as we both work during the day. We know we look busy at meets or after practice, but absolutely feel free to introduce yourself and ask how your child is doing or to provide any insight!!

Meet- Student Pick up: Because of travel circumstances and the inability to predict exact starting times of the away meets, it is difficult to pinpoint an exact return time. We have a texting system and will send out a mass text with our ETA after away meets. Please make sure you are checking your phone for this call about the time the meet would end! You are expected to meet us at ZMS when the bus is due to arrive. If an athlete is riding home with a parent or legal guardian, they must sign out on the clipboard and let a coach know. If an athlete is riding home with someone other than their legal guardian, the athletic director will need a note no less than 24hours in advance. Then the parent should sign out both athletes. All team members are expected to remain for the duration of ALL MEETS. Cross country is a TEAM sport. All directions to away meets can be found on the ZMS athletic web site. Please check the website before emailing us for directions.

Athlete expectations: Your child must be able to complete the race distance in about 20 minutes. This time cut-off can be accomplished during the season by all children that work hard at practice. THIS YEAR we will also have the athlete sign a contract that clearly spells out expectations of effort and conduct. Cross country is unlike other sports in that an adult does not have eyes on them 100% of the time during practice. It takes some self discipline and a certain level of maturity. They are expected to behave (ie not throwing rocks, stay in designated assigned meeting area, no rough-housing) and they are expected to run their workout without continued reminding we are a running sport : )

Shoes/Spikes: Proper running shoes are necessary. We would recommend you go to a running store for shoes or spikes such as Endurance House, Runners Forum, or Athletic Annex. Some athletes use cross country spikes for races because they are lighter and grip the grassy surface better. Spikes are optional. They are not used at practice.

Uniform: School issued uniforms will be distributed a few days before pictures. It is the athletes’ and parents’ responsibility to wash it and turn it in at the end of the season. Girls should have a white or black sports bra. Camis and tank tops are great to wear under singlets! Kids may wear uniforms purchased from track.

What can you do? Be supportive. Show up and watch them race! Cross country training and racing isn’t easy! It requires hard work and determination. Also, cheer for all of the kids on all teams at meets. Every child on every team is working hard. We want every school to leave a meet thinking our parents and kids were encouraging, gracious winners (or losers), and that we were kind.

Food is fuel: During the season, help your child by increasing fluids (water, lowfat milk, sugar free drinks). Healthy lean protein found in lean meats and fish should be part of your athlete’s nutrition plan. Peanut butter, nuts, eggs, and fish are also excellent after hard efforts in order to help repair muscle breakdown. A peanut butter sandwich is a great snack with a glass of milk. Avoid fried, fatty foods, sugary drinks or bags of chips/Doritos. Athletes will need to bring a water bottle to practice and for meets. Electrolyte replacement drinks are not necessary at the distances we are running. We do not allow replacement drinks other than water at practices.

Parent Involvement: We need volunteers for home meets, popsicles, and snacks/water for meets. It is nice for parents to wear spirit wear at meets as we are representing ZMS. Wear your school spirit!

Parent Challenge: We will have a race with the kids and parents at the end of the season. We really, really encourage you to take time off work or take time out of your day and race with us. It will be 3000 m on the home course. This is a fun race where the kids will start based on their personal best time for the year. This gives all kids a chance to race on an equal level and….. parents are given a handicap!

Snacks: We need volunteers to bring snacks and cold water to meets. For the meets, please bring only healthy snacks. We also need volunteers for Friday popsicles. More info on this topic will be from our parent volunteer.

Correspondence: If you are not receiving emails by now from us, then you are not on the email list and you will miss important team information. All team information will be via email. Simply email Coach Vicki at [email protected] and we will add you to the list.

Lastly: Thank you for the opportunity to spend time coaching your children! We are very grateful to have the opportunity to be around such wonderful and talented kids for the entire season. We appreciate your support.

Parent Letter