West Lauderdale Cross Country
www.westlauderdalexc.com
2017 West Lauderdale Cross Country
General Information
What is Cross Country?
Cross Country is a team sport that takes place in the fall. Varsity and JV races are 5K (3.1 mile)
and junior high races are usually 2 miles. The top 5 runners on each team ‘score’ for the meet
(the 1st place runner in the race scores a ‘1’, 2nd place a ‘2’, etc…). The team with the lowest
point total wins. All runners run every race with the exception of the District and State meets
where only the top 7 compete.
Practices and Meets
Cross Country season begins August 1st. Practices are held Mondays, Tuesdays and Thursdays
from 6:00 PM to 7:30 at the Okatibbee Dam. Wednesday practices are after school at the high
school from 3:00 to 4:15. There will be some Saturday practices at the beginning of the season.
Meets are held on Saturdays beginning in September. The season ends October 7th for junior
high and JV runners and November 7th for runners who are on the varsity team (top 7).
Tryouts and Making the Team
Junior high runners must run a minimum of 2 miles straight (without walking) by the beginning
of the season (August 1st). High school runners must run a minimum of 3 miles straight by the
beginning of the season. Almost any runner is capable of achieving this goal by building up to it
gradually. Waiting until the last week of July to worry about it may be problematic.
Tell Your Friends
If you know of any other West Lauderdale students that are interested in joining cross country
(but haven’t signed up yet) have their parents give me a call or send me a text at 662-891-6824.
The more runners that we have out for the team the more fun it is for everybody.
Required Forms
The athlete participation packet contains forms that need to be completed and turned in to Ms.
Belvin in the high school office or Ms. Kelly in the middle school office by Friday, April 15.
* Athlete Information Form
* Student Participation Form
* Concussion Form
Physicals
Runners must have a physical before they can practice at the beginning of the season. Free
physicals will be given at the school sometime in late April or May. Listen carefully to the
announcements for additional information. Do not miss this opportunity.
Communication
School district rules require coaches/school personnel to text/call only parents (not athletes).
Important information will be communicated to parents via group texts and to students and
parents via the Remind app. An invitation to join the Remind app will be sent to your phone. If
you decide not to be on the team, have your parent send a text to 662-891-6824 so that
they/you can be removed from the texting lists.
West Lauderdale Cross Country
www.westlauderdalexc.com
Cross Country Orientation at Pine Lake Camp
Cross Country Orientation will be held Friday May 26th, 8:00 am – 3:30 pm at Pine Lake Camp
(located just outside of Meridian near Tanglewood). A short parent meeting (15 minutes).
Lunch and a t-shirt will be provided. Cost for orientation is $15. This is optional for runners but a
great way to learn more about running, set goals for the summer and XC season, and get to
know the team better. Please indicate on the Athlete Packet whether or not you will be
attending the orientation. Also, we will need a few parent volunteers to help us with the
weekend. Have a parent call Coach Shelly at 662-891-6824 if you have any questions.
Summer Conditioning
There will be group runs held during the summer on Mondays, Tuesdays, and Thursdays
beginning May 17th. The group will meet at the Okatibbee Dam spillway at 6:45 PM. These runs
are optional but are a great way to get in shape, stay in shape, and prepare for the season.
What Equipment Do I Need
Shorts, shirt, watch and shoes. Any digital watch (cost between $5-$10) with a timer function
will do. Any running shoes will do for beginning runners. Runners running longer mileage (> 3
miles) or who have pre-injuries need GOOD running shoes. These are rarely found at Hibbet’s or
similar stores. Good running shoes are sold by running stores (Jackson/ Hattiesburg) or online.
Websites like www.runningwarehouse.com have discounted clearance shoes, free shipping, and
a 90 day return policy. Specialty running stores can help evaluate your stride and help you
choose a pair that works for you.
Galloway Run Walk Method of Training
The Galloway Run Walk training is a great way to get in shape for the season. Choose a level to
start at and work to move up levels all summer. Combine levels (e.g. Run 4 min / walk 30 sec for
first mile, then Run 2 min / walk 30 sec for second mile) to help you move to the next level.
Fitness Level
Distance
Intervals (Run Walk Repeat)
Beginner
1 mile
Run 1 min / Walk 30 sec
Beginner
1 mile
Run 2 min / Walk 30 sec
Beginner
2 miles
Run 2 min / Walk 30 sec
Intermediate
2 miles
Run 4 min / Walk 30 sec
Intermediate
2 miles
Run 6 min / Walk 30 sec
Intermediate
2 miles
Run 8 min / Walk 30 sec
Intermediate
2 miles
Run 2 miles straight*
Intermediate
3 miles
Run 8 min / Walk 30 sec
Intermediate
3 miles
Run 3 miles straight*
Advanced
4 miles
Run 8 min / Walk 30 sec
Advanced
5 miles
Run 8 min / Walk 30 sec
Advanced
5 miles
Run 5 miles straight*
* Pace: Goal for boys is 9:00 min/mile, goal for girls is 10:00 min/mile
Additional Information
If you have any questions regarding cross country feel free to have your parent call me, Coach
Paul Shelly, at 662-891-6824.