High School

Cross Country Information

2012

1. The first official practice is Wednesday August 8^th at 8 am in front of the high school. All Practice schedules, rules, Athletic Code, etc will be online at:

http://www.pblunit10.com/jeo/hsccstart.htm

2. Make sure that you have a current physical, IHSA steroid consent form, concussion waiver and insurance waiver signed and on file in the office. You cannot practice without these on file.

3. Summer Workouts. We will have optional lifting and conditioning on Tuesday and Thursday nights from 5-7 pm beginning June 5^th. I encourage you to run as much as possible—this will help build up your “base” before the start of official practice. Try to increase your mileage weekly by 10-20%. Also mix it up with sprint work (400s, 800s, etc). If you are playing basketball, join the swim team, etc, all of these can substitute for a workout. Remember the value of rest—take a day off here and there to let your body recover!

4. If you ever have any questions, feel free to contact me at:

jo259@pbl.k12.il.us