We will use this team Google Calendar
for the schedule of meets, practices, & other team activities. It will be constantly updated and will contain the most current events, so please check it regularly.
MHS ATHLETICS PAPERWORK:
Everyone must complete the athletics paperwork in order to participate in any sport at MHS. You may not practice until all paperwork is turned in (including $50 try-out fee). That means you must turn it all in at free physical day or to Coach Rae Ann on or before the first day of practice.
2015-16 athletic paperwork (12 pages)
If you were not at our first practice on Aug. 3, 2015 (and did not watch the concussion video with us) you must watch this video and print out the completion certificate BEFORE you are eligible to compete in a meet. Our first meet is Aug. 29 so please make sure you get this done! You CANNOT race in a meet without this certificate being turned in. This is a school-wide policy for all sports.
Link to video: http://nfhslearn.com/courses/61037
Deadline is 8/23/2015 or you will not be entered in our first meet.
Click the link below to sign up to receive weekly emails about team activities (practices, meets, team dinners, awards banquet, etc.). We use Constant Contact for team updates.
Please follow our team Facebook page for the most frequent and up to date information about the team: https://www.facebook.com/manatee.track.xc
Please read this 2015 XC team and parent handbook
for everything you need to know about the cross country season, including the requirements to earn a varsity letter.
Each team member pays $100. Cash or check payable to MHS XC (checks must include a parent/guardian phone number and the athlete name on the memo line). The $100 team fee does not even cover all the expenses for each team member (entry fees, transportation, meals, shirts, water bottles, sweatshirts, bags, awards, etc.), but it does help offset some of those expenses. Team fees are non-refundable and tax deductible. If you cannot afford or do not wish to pay the $100 team fee, you may be interested in the other options.
Each team member brings in a minimum of two Canes Classic
sponsors. Sponsorships must be monetary (not in-kind).
Each team member may sell a minimum of 50 MHS decals.
Each team member may sell a minimum of 30 items from our Fan Cloth apparel fundraiser catalog.
Team fees are due before the first meet (Aug. 28) in order to travel with the team to meets. If a team member has a special financial need, please contact Coach Rae Ann privately for options.
SUMMER TRAINING: Summer training is the key to your success in Cross Country.
Your summer training should consist of one long run every week, a speed or tempo run, hills, a couple of easy runs, and some cross training. Summer mileage will be your foundation for the XC season. It takes at least 10 weeks to build a distance base.
You will enjoy the XC season and have success if you commit to summer training. If you put in the work, you will start XC on August 3, 2015 in the best shape of your life.
Track your mileage on this training log.
Here's an example of how to record your running miles and cross training miles: sample training log
View the training schedule for your level based on how many years you have been running on a team:
| 2nd year
| 3rd year
| 4th year
If you have any questions about the training schedules, please ask! For example, on a day that calls for 7 miles, you can split it up and run 4 in the morning then 3 in the evening. Or you can do a 1 hour fitness class or 1 hour of cycling, swimming, strength training, etc. (equivalent to 4 miles) and run 3 miles to get your 7 total for the day. You should definitely be cross training every day in addition to running. Cross train every day to hit your mileage goals!
Cross training workouts: bike workouts
| daily core workouts
EVERYONE will be required to turn in a summer training log the first day of practice which is August 3, 2015.
This is to help keep you accountable over the summer, but more importantly, it helps your coaches to train you safely and properly once the season begins. We need to know what you have done so we can plan your workouts accordingly. We do not want any injuries!
If this is your first year on the team, please use the 1st year training schedule as a guide. Do not be intimidated by the mileage, just do what you can. Consistency is the key.
If this is your 2nd, 3rd, or 4th year on the team, you are expected to reach your summer mileage goals in order to be a successful part of this team.
For explanation of and directions to the summer group training runs please check our team Google Calendar
Please bring a water bottle and large towel to every summer training run.
We have added a special reward for those who reach their summer mileage goals this year. In addition to your very cool summer mile club shirt, those who achieve or exceed their summer mileage goals will attend the Disney Cross Country Classic on October 10. No training log = no Disney meet. Everyone must turn one in even if it shows zero miles. The training log is important so Coach Rae Ann knows how to train you based on your fitness level so you do not get injured.
We practice every day after school, Saturday mornings when we do not have a meet, and on teacher in-service days, school holidays, and record days, so please plan accordingly. We practice in all weather conditions
, except lightning (obviously). If it is raining at the end of the school day, plan on going to practice. We will wait under cover for any unsafe weather to pass.
BRING A WATER BOTTLE AND BIG TOWEL TO EVERY PRACTICE AND MEET.
OUR TEAM ON FACEBOOK:
Please "like" our public team page for more frequent updates on the team. We update the facebook page almost daily - http://www.facebook.com/manatee.track.xc
We also have a secret group on facebook that is only visible to team members and parents. This is for updates about the team that we do not wish to make visible to the general public. You may get added to this group by a current member of the team. Currently all team members who are on facebook are in this secret group plus a few parents. If you wish to be added to this group, just ask. Thanks!
Short, Inspiring Articles You Should Read:
Importance of the long run
Choosing Success Every Day
SCHEDULE: Click here for the 2014 XC meet schedule on flrunners.com
If you wish to ride home with your own parent from a meet and not take the bus home, parents please bring this completed form with you.
If you cannot view or open PDF files please click here to download a free PDF viewer.
PHOTOS: team photos on our facebook page
WAYS TO SUPPORT YOUR TEAM:
Cell Phone, Laptop, Gold & Silver Jewelry Recycling Fundraiser
- Collect old cell phones, ink jet cartridges, GPS, graphing calculators, digital cameras, laptops, mp3 players, radar detectors and jewelry. Old, broken, unwanted jewelry in any condition will increase our fundraising a lot!!! Ask local businesses that you visit often - restaurants, doctors, lawyers, hair stylists, any business since many businesses replace their employee cell phones every year.
Ask family members, friends, neighbors, teachers, and have your parents ask at work. View the list of items we can submit.
Please turn in all recycled items to Coach.
Purchase MHS Cross Country apparel and gifts
- Including hats, sweatshirts, T-shirts, water bottles, stadium blankets, jewelry, license plates, pajamas, iPhone cases, and so much more!
Click here to make a secure, tax deductible donation
- Money donated goes directly to team expenses
Participate in and help secure sponsors for the Canes Classic
- Encourage all of your family and friends to walk or run in our Labor Day event. It is open to all ages and abilities. Know someone who wants to be a sponsor? Visit CanesClassic.com and print the sponsorship form.
CANES CLASSIC: The Canes Cross Country Classic is our team's fundraiser.
Each one of you benefits from the Canes Classic as the money is used to purchase uniforms, warm-ups, team T-shirts, bags, water bottles, and other goodies that you get to keep, the awards banquet dinner, our social events such as past trips to Orlando and Gainesville, entry fees to meets, team dinners, and our trips to water/theme parks and other fun activities. Our Cross Country parents/boosters have been invaluable with their help with the Canes Classic through generous sponsorships, race day help, and clean up. We could not do this without all of you. For full race details, registration, and sponsorship information, please visit the race Web site at CanesClassic.com
. We need help from athletes and parents to bring in sponsorship money for this event.
Please contact Coach Darling Reed
if you are willing to help. Thank you.
This is our team's home meet - one of the more popular meets of the season. It features four races - girls varsity, boys varsity, girls JV,and boys JV. We have a partnership with the Bradenton Runners Club as our title sponsor. Our Cross Country parents/boosters are needed to volunteer at this meet. For full race details, please visit flrunners.com
and click "calendar" and select cross country.
USEFUL LINKS: CanesClassic.com flrunners.com FHSAA.org FHSAA XC
FHSAA Health & Wellness Road Runners Club of America USA Track & Field
Manatee High School MHS Cross Country MHS Track & Field
2015-2016 School District of Manatee County Academic Calendar
Manatee County Official 2014-2015 School Handbook
Suncoast Striders Walking & Running Club
Sign up to receive the MHS SAC E-Newsletter.
This is THE best way to stay informed about all things MHS.
If you run it right, cross country is a testament to suffering. Success in this sport requires pushing your body to the brink of exhaustion, demanding all its capable of delivering for mile after mile of unforgiving terrain. But you do not suffer alone. You run as part of something bigger. You run as part of a team in its truest sense.
And thats why, when the pain sets in, you keep running.
Head Coach: Rae Ann E. Darling Reed
"Coach Rae Ann" or "Coach Darling" 941.586.9375