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Safety:

        Summer is hot and sunny on top of a work out. Make sure you use sunscreen and drink 4 bottles of water prior to a work out. Wearing white reflective clothing also helps. Also, a PERFECT pair of running shoes! The only equipment you need in XC (cross country) is running shoes. That’s not a lot! Do not go to any athletic store to get your shoes. Cross Country is a long distance sport where lots of miles are put on your shoes (and legs). Your legs and feet need the best and proper fitting possible. No excuses. To get the best shoes that fit your foot position when it lands on the ground is you have to be evaluated at a long distance specialty running shoe store. The trained seller will watch you run and will measure you foot arc and fit a shoe that’s best for you. We don’t want injuries! Go to: Fleet Feet Sports. 234 Main Street, Pleasanton  *Prices are around $130-160. If money is an issue you can let the seller know (at the beginning of the evaluation) that you aren’t looking to purchase today. They won’t mind. Then write down the shoe model number that you liked best and find it on amazon.com.  Shoes are up to 50% off. You need two pairs of running shoes. Shoes need to be rotated every other day meaning, one shoe all week is not good for your body. Your legs and knees will hurt. So get a cheap pair of target shoe and put in a cushioned insert into the shoe. Use the cheep shoe on Tuesdays and Thursdays for example. Then use the FleetFeet Sports shoe on the other days. Also, ice your legs if you feel shin splints or knee issues. Ice with the leg up in the air for 10 minutes. Additionally take ibuprofen for sore muscles. Eat lots of veggies and fruits.

Summer Work Outs/ Conditioning

        Our summer’s preseason conditioning means, I want to be ready and successful BEFORE fall season begins”. Summer training begins on July 2 at HHS (H square) from 9-11am. Feel free to get some work outs in on your own in June. Throughout July and August Monday and Fridays are “on your own run”. Tuesdays, (some) Wednesdays, and Thursdays are team work outs this summer. This will allow flexibility for vacations. Every week an email will be sent out regarding your required work outs for each day of every week.  You have to email me first to get an email! JoannaStandfield@yahoo.com This will ensure athlete success.  Print and keep ALL your workouts in a folder. Fill out your daily mileage and put a 0 on the days that you did not run. A prize will be given to all athletes who honestly complete their mileage sheets and turn it in on August 19^th at 9am at H square.

Fall season officially begins August 19 at 9am at H square at Hayward High. Be already in good shape!!  I’m ready for a good season! Are you?!

Coach Standfield