CALL-OUT MEETING 2015
March 24th and 25th; 3:00-3:45pm, Small Gym.
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Forms
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Physical form and concussion forms must be completed and turned in before you can begin training. Turn in to main office, directly to Coach Burriss or Mr. Jennings. You may also submit below or email to [email protected].
BACK TO SCHOOL Training Schedules
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Training locations and Safety Precautions
Parents and Guardians:
Your child’s safety is the most important priority to me. I want you to be well-informed of the conditions of running cross-country and the implications of these conditions.
I will stay with your child before and after practice until a parent or guardian picks the child up. During our route runs, I will conduct a visual check on every student every 5 minutes. There will be times that your child will be out of sight of the coach during our route runs. If your child requires first aide, I will provide first aide and contact proper authorities and the parents.
I will motivate your child to jog and improve their physical stamina. If they are ill-prepared for practice (not hydrated, hungry, injured, sunburned, ill) the student must notify me before we begin. Walking and stopping is deterred and interferes with training and supervision.
During practice and during cross-country meets, students will be within proximity to the general public along the routes and will be out of sight of the coach at times.
We meet in the vicinity of Door 17 (Middle School main entrance). This is where we begin and commence practices.
Practices are 60 minutes in duration. We will utilize multiple sights to include indoor gym facilities, Sports Complex and public trails.
Changing facilities may not always be available during summer camp and on weekends, plan accordingly.
Latrine access may be limited on weekends (public library and baseball park is nearby)
Please notify me in writing of any preferences:
If you wish for me to call a provided number if the child is not present for practice and the phone number to call.
If you wish for only specific people to pick up the student (sibling, aunt, friend).
If you only want your child to run on the track. The track is open to the public; however, the coach will have eyes on students at all times.
I want my child to be assigned to a running partner. This may influence their progress.
SAFETY PROTOCOLS
Your child will be briefed of the following safety protocols.
When running where students will cross streets they must stop, look both ways, obey traffic signals and crossing-guards and cross only when it is safe to cross the street.
Students are not allowed to wear headphones or listen to music (even if music is amplified on the device) when running off of the track.
Students must have the coach, volunteering parent (also with a cleared background and school approval) or another student within sight. If student does not have sight of any of these individuals they must return to the school meeting sight by means of the assigned route (door 17 on New York Avenue) or stay in place along the assigned route until someone becomes visible. If at any time the student feels unsafe, they must report to a nearby safe-haven.
Your child’s safety is the most important priority to me. I want you to be well-informed of the conditions of running cross-country and the implications of these conditions.
I will stay with your child before and after practice until a parent or guardian picks the child up. During our route runs, I will conduct a visual check on every student every 5 minutes. There will be times that your child will be out of sight of the coach during our route runs. If your child requires first aide, I will provide first aide and contact proper authorities and the parents.
I will motivate your child to jog and improve their physical stamina. If they are ill-prepared for practice (not hydrated, hungry, injured, sunburned, ill) the student must notify me before we begin. Walking and stopping is deterred and interferes with training and supervision.
During practice and during cross-country meets, students will be within proximity to the general public along the routes and will be out of sight of the coach at times.
We meet in the vicinity of Door 17 (Middle School main entrance). This is where we begin and commence practices.
Practices are 60 minutes in duration. We will utilize multiple sights to include indoor gym facilities, Sports Complex and public trails.
Changing facilities may not always be available during summer camp and on weekends, plan accordingly.
Latrine access may be limited on weekends (public library and baseball park is nearby)
Please notify me in writing of any preferences:
If you wish for me to call a provided number if the child is not present for practice and the phone number to call.
If you wish for only specific people to pick up the student (sibling, aunt, friend).
If you only want your child to run on the track. The track is open to the public; however, the coach will have eyes on students at all times.
I want my child to be assigned to a running partner. This may influence their progress.
SAFETY PROTOCOLS
Your child will be briefed of the following safety protocols.
When running where students will cross streets they must stop, look both ways, obey traffic signals and crossing-guards and cross only when it is safe to cross the street.
Students are not allowed to wear headphones or listen to music (even if music is amplified on the device) when running off of the track.
Students must have the coach, volunteering parent (also with a cleared background and school approval) or another student within sight. If student does not have sight of any of these individuals they must return to the school meeting sight by means of the assigned route (door 17 on New York Avenue) or stay in place along the assigned route until someone becomes visible. If at any time the student feels unsafe, they must report to a nearby safe-haven.
Practices
HYDRATE: Drink at least 4-8 oz glasses of WATER before practice. Bring a water bottle with gatoraid or water. Sugary drinks are not good for runners in training. Gatoraide is intended to replace electrolytes from sweating profusely. If you sweat a lot, this is a good option otherwise it is just a very sugary drink that won't help you.
DRESS: Wear loose clothing, gym uniform, running shoes (cushioned bottoms, low ankle, snug fit), spandex under shorts, cotton socks. Weather will determine if you need the following; hat (to block sun or keep warm), gloves, face cover (such as a loose scarf), thin jacket, sub layers of clothing.
NUTRITION: Eat something! We train like soldiers but we are not in the Army so eat something and give it time to digest (an hour). Have a snack if in between meals such as granola bars, fruit and/or nuts.
REST: Make sure you are getting some sleep. If you are fatigued you will risk injury and may not get in a productive practice session.
STRETCH: Despite that we stretch after a run, stretch again before bedtime. This will help remove the build up of lactic acid (by-product of energy consumption) and prevent sore muscles.
DRESS: Wear loose clothing, gym uniform, running shoes (cushioned bottoms, low ankle, snug fit), spandex under shorts, cotton socks. Weather will determine if you need the following; hat (to block sun or keep warm), gloves, face cover (such as a loose scarf), thin jacket, sub layers of clothing.
NUTRITION: Eat something! We train like soldiers but we are not in the Army so eat something and give it time to digest (an hour). Have a snack if in between meals such as granola bars, fruit and/or nuts.
REST: Make sure you are getting some sleep. If you are fatigued you will risk injury and may not get in a productive practice session.
STRETCH: Despite that we stretch after a run, stretch again before bedtime. This will help remove the build up of lactic acid (by-product of energy consumption) and prevent sore muscles.
Common Questions and Answers
HOW FAR WILL I RUN? You start at a distance that you are capable of running. Each practice you will become stronger and will run farther and faster. The races are about 2 miles or 3000 meters (approximately four times around the school cluster - see School Circle route below).
WHAT WILL HAPPEN AT PRACTICE? We will warm-up our muscles, stretch lightly before training event, run or condition our bodies and stretch out at end of practice.
WHAT ARE GOOD FOODS FOR RUNNERS? Nuts, fruit (especially bananas), avocado, sweet potato, high protein foods like eggs, high energy foods like granola, Iron-rich foods such as spinach, sunflower seeds and beef.
WHAT WILL HAPPEN AT PRACTICE? We will warm-up our muscles, stretch lightly before training event, run or condition our bodies and stretch out at end of practice.
WHAT ARE GOOD FOODS FOR RUNNERS? Nuts, fruit (especially bananas), avocado, sweet potato, high protein foods like eggs, high energy foods like granola, Iron-rich foods such as spinach, sunflower seeds and beef.
Route Runs
BIKE TRAIL: 1.57 miles one-way
Starting at intersection of 119th and New York Avenue.
Run southbound on New York Avenue to Stieber Avenue.
Turn left and run eastbound on Stieber Avenue.
Turn right onto White Oak and run south bound to the bike trail entrance.
Follow the bike trail to Calumet Avenue and turnaround.
Return route is reverse of route out.
Total Distance is 3.14 miles (5053 meters)
Starting at intersection of 119th and New York Avenue.
Run southbound on New York Avenue to Stieber Avenue.
Turn left and run eastbound on Stieber Avenue.
Turn right onto White Oak and run south bound to the bike trail entrance.
Follow the bike trail to Calumet Avenue and turnaround.
Return route is reverse of route out.
Total Distance is 3.14 miles (5053 meters)
BEACH RUN: 1.02 miles one-way
Starting at entrance to parking lot (approximately 117th south and as far east)
Run through parking lots to the bike trail (continuous and no breaks in path).
Run to the pier next to Horseshoe casino and turn around at pole on pier.
Total Distance 2.04 miles (3283 meters)
Starting at entrance to parking lot (approximately 117th south and as far east)
Run through parking lots to the bike trail (continuous and no breaks in path).
Run to the pier next to Horseshoe casino and turn around at pole on pier.
Total Distance 2.04 miles (3283 meters)
NEIGHBORHOOD RUN: 1.02 miles one-way
Starting at intersection of 119th and New York Avenue.
Run westbound to LaPorte Avenue.
Turn right onto LaPorte and run to the end (Ohio street)
Turn left onto Ohio Street and run the diagonal (NW) street to 115th street
Half-left turn onto 115th street.
Run westbound to Lake Street and turn around.
Total Distance = 2.04 miles (3283 meters)
Starting at intersection of 119th and New York Avenue.
Run westbound to LaPorte Avenue.
Turn right onto LaPorte and run to the end (Ohio street)
Turn left onto Ohio Street and run the diagonal (NW) street to 115th street
Half-left turn onto 115th street.
Run westbound to Lake Street and turn around.
Total Distance = 2.04 miles (3283 meters)
SCHOOL CIRCLE: .51 miles for one-lap
Starting at intersection of New York Avenue and Ohio Street.
Run Northwest to Oliver Street and turn left
Run Southbound on Oliver Street to 119th Street and turn left
Run eastbound on 119th street to New York Avenue and turn left
Run Northbound on New York Avenue to Ohio Street.
Repeat 4 times
Total Distance = 2.04 miles or 3283 meters
Starting at intersection of New York Avenue and Ohio Street.
Run Northwest to Oliver Street and turn left
Run Southbound on Oliver Street to 119th Street and turn left
Run eastbound on 119th street to New York Avenue and turn left
Run Northbound on New York Avenue to Ohio Street.
Repeat 4 times
Total Distance = 2.04 miles or 3283 meters
Meet (Race) sights and directions
Abbreviation Key:
UT = Union Township
LS = Lake Station
HC = Hanover Central
NN = North Newton
Directions to Meet Sites:
Lake Station
80/94 to Central Exit
Central to Grand
Turn left onto Grand
Go over railroad tracks and make an immediate right onto Marquette
We run around the small lake
Union Township
Take I-65 to US30. Go east on Route 30 for about 7.5 miles until you see Gouchos Restaurant on your left. There is a sign for the high school but it’s off North County Road 600 West. Turn left at the restaurant. Go north for about a mile and you will come to a T, turn right and the high school is right on your left.
North Newton
US 41 South for 45 miles until you get to West County Rd 225 North – turn left (There is a sign for the school). Go for a half mile, you will come to a T, turn left again and turn right immediately and the school will be on your right.
Hanover Central
Go straight down Indianapolis Blvd into Cedar Lake. Turn left (heading East) after passing a road with the sign 140th on your right. The school is located about a mile down on your left-hand side, you will see a sign for the school and a road to enter the parking lot.
PARENTS/ATTENDEES: If any of these directions need to be modified, please let me know. Thank You.
UT = Union Township
LS = Lake Station
HC = Hanover Central
NN = North Newton
Directions to Meet Sites:
Lake Station
80/94 to Central Exit
Central to Grand
Turn left onto Grand
Go over railroad tracks and make an immediate right onto Marquette
We run around the small lake
Union Township
Take I-65 to US30. Go east on Route 30 for about 7.5 miles until you see Gouchos Restaurant on your left. There is a sign for the high school but it’s off North County Road 600 West. Turn left at the restaurant. Go north for about a mile and you will come to a T, turn right and the high school is right on your left.
North Newton
US 41 South for 45 miles until you get to West County Rd 225 North – turn left (There is a sign for the school). Go for a half mile, you will come to a T, turn left again and turn right immediately and the school will be on your right.
Hanover Central
Go straight down Indianapolis Blvd into Cedar Lake. Turn left (heading East) after passing a road with the sign 140th on your right. The school is located about a mile down on your left-hand side, you will see a sign for the school and a road to enter the parking lot.
PARENTS/ATTENDEES: If any of these directions need to be modified, please let me know. Thank You.