2016 SSHS Cross Country Season  

• Thurs.  August 18th–Highlands High Invite, Sugar House 
• Wed.    August 31st–Home Meet at Pine Valley  4:00 pm
• Sat.     Sept. 3rd–BYU Autumn Classic 8:30 am
• Wed.   Sept 7th–Oakley School at Oakley Rodeo Grounds  4:00 pm
• Team photos Sept. 8th at practice
• Sat.      Sept. 10th–Wasatch Invite at Soldier Hollow  8:30 am
• Wed .   Sept. 14th–North Summit Invitational  4:00 pm
• Sat.      Sept. 17th–Dirty Dash, Soldier Hollow (optional-sign up on your own)
• Wed     Sept 21st–Providence Hall  4:00 pm
• Friday  Sept. 30–Park City Invite-Round Valley 3:00 pm
• Wed     Oct. 5–Titan XC Meet, Girls at 3:30 pm, Boys at 4:00 pm in Lakeside Park in Orem
• Thurs.  Oct. 13–Regions-Scera Park in Orem  4:00 pm
• Wed.    Oct. 19–State Meet-Sugar House, Salt Lake City  11:00 am

Practices:  Begin 2:35 at track, usually finish 4:15-4:30 pm (4:00 on day before meet, 5:00 on trail days.)  Attendance at practices and meets mandatory unless absent or at other sport.

If you are in another sport, you must be able to run in at least 4 of the 8 regular meets and attend practice at least once/week.       

On your own workout Sat or Sun:  run, swim, bike, X-training, etc.

One day/week rest day or easy bike ride

Good nutrition:  breakfast & lunch–avoid carbonated beverages, drink lots of water

Iron often lacking in athletes–using cast iron cookware helps

Eat at least 2 hours or more before racing–don’t skip lunch, drink extra water

Get enough sleep (8-10hrs), especially the 2 nights before meets

• RegisterMyAthlete.com  Can’t run in any competition unless registration is complete.
• Runnercard.com  for meet time/location info on large meets
• RunningAhead.com for weekly mileage log; 200-Mile Club from Aug.19 to Oct.19 =3.5mi/day avg
• Must be eligible according to rules for UHSAA and SSHS (see school handbook)
• parents/runners in community welcome to run with us
• Camp Cookout Aug. 31 after home meet, End-of-Season Banquet Monday, October 24
• Music: can bring to share on bus or during warmup (no headphones during workouts.)
• Open race at Park City Invite Sept. 30–parents, siblings, aunts, uncles, etc.
• Athletes must ride bus to meets and strongly encouraged to ride bus home (need release form)
• Questions?  Coach Dean (pdean@ssummit.org) or Coach Willis (cwillis@ssummit.org)