Panther Cross Country 2008 Season

1.  The season begins on Monday, August 11 starting at 8:30 AM in Pells Park Pavillion, rain or shine. 

2.  Practice will be 8:30 – 10 each day for the first week at the park.  We usually do not practice together on Saturday or Sunday (you are expected to run at least 3 miles on your own or a small group on Saturday or Sunday), with one exception.  See item #5. 

3.  The week of August 18, practice will start at 3:30 at Pells Park and conclude at 5.

4.  The week of August 25, practice will start at 3:30 at PBLJH.  Meet at the gym entrance of the junior high.

5.  We will have a special Practice, Pool Party, and Picnic at Lake Iroquois at 11 AM, Saturday, August 23.  Everyone is expected to be there!

6.  Make sure that the school has the following on file, which can be found on the front page:  
a.      Physical Exam Form  b.     Proof of Insurance Form  c. Athletic Rules Form

7.  If you can not be at practice the first few days, due to vacation or any other reason, you can still come out for the team.  Please contact Coach Brehm so he knows when to expect you for practice.

8.  Some athletes have asked if they can play baseball, football, or softball AND compete on the Cross Country team.  The answer is YES.  I will do my best to accommodate your schedule.  Just understand that your performance may be diminished by not practicing regularly with the CC team.

9.  Bring a bottle of water each day to practice, with your name marked on the bottle.

10.The most important piece of equipment is your shoes.  Therefore, I recommend that you purchase a good pair of running shoes at a place like Body and Sole, Famous Footwear, Dick’s Sporting Goods, or any other athletic sales store.  Don’t be afraid to ask if you can get a team discount.  Sometimes you can save as much as 15% on the price of the shoes simply by asking.  I recommend Asics Gels as opposed to Nike Airs.  Gel technology offers more support for ankles, knees, and hips, especially for girls.  Expect to pay somewhere between $40 - $80 for shoes. 

11.Wear your running shoes for practice and meets only.  Excessive use of the shoes causes them to fall apart and break down faster.

12.Wear a light colored cotton shirt, athletic shorts, and socks to practice.  DO NOT wear jean shorts or dark colors.  Jean shorts retain heat and rub the skin.  Dark colors also hold heat.

13.Girls should look into purchasing an athletic bra and boys an athletic supporter.

14.If you choose to do a little preseason conditioning, I recommend the following:

a.  Walk, skip, and jog around the block 3 or 4 times, if you live in town.  For country kids, use your lane or measure out ½ mile.

b.   If you remember the stretching routine, DO IT.  Neck rotation (5-5), Arm Rotation (10-10), Trunk Rotation (5-5), Side to Side Groin Stretch (10 Count each side twice), Shins-Ankles-Toes with legs apart and legs together (5 Count), Butterfly, Hurdle Stretch (5 Count Shins-Ankles-Toes), Fire Hydrant Dog Stretch, 10 Situps, 10 Pushups.

c.   Alternate jogging and walking blocks or telephone poles for about 20 – 30 minutes.

d.   Cool down by walking around the block 2 times.