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CROSS
COUNTRY INFO
2007
GENERAL INFO
PSA welcomes new and returning cross-country runners
for the 2007 season! Please review the following nuts
and bolts info about our cross country program:
MINIMUM
REQUIREMENT
Parents
should be advised that our coaching staff can only accomodate
runners who have demonstrated the ability to run a minimum
of 30 minutes continuously at a slow, even pace (see
tips for beginning runners).
Exceptions to this rule will be made only when a parent
accomplanies the runner and and can provide constant
supervision during the training run.
AGE
GROUPS FOR 2007
Our
program is designed for athletes of various levels of
ability from age 8 to 15. In competition, runners compete
in 2-year age groups according to year of birth as follows:
Pre-Bantams: 1999 and later
Bantams: 1997-98
Midgets: 1995-96
Youth: 1993-94
Intermediate: 1991-92
Young Men/Women: 1989-90
PRACTICES
We
have organized practices (and/or competitions) 4-5 days
per week. Practices are not mandatory, but are always
encouraged. Anyone is welcome to attend our practices
at any time, including athletes who are not affiliated
with our club. Practices are not usually cancelled due
to poor weather conditions. Any practice changes or
cancellations will be posted on the web site. Please
check our calendar for comprehensive
listings of our practices.
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Bring your own water to practice
> Bathrooms are not available at all locations!
> Wear training flats, not spikes to practice.
> Be sure to arrive within 5 minutes of the scheduled
start time
> Be prepared to pick up your children no later than
one hour after start time
> We always need parent volunteers to help supervise
practices
WEEKLY
MILEAGE
It
is recommended that each athlete keep a record of his/her
weekly running mileage. Mileage goals vary on a individual
basis, but in general we recommend the following:
Advanced:
20-25 miles per week
Developing: 15-20 miles per week
Beginners: 9-12 miles per week
GEAR
> Shoes
Every athlete should obtain a pair of durable, good
quality training flats. Most of our running will be
on soft surfaces but there will be some paved runs.
In addition, but optional, athletes may want to wear
racing shoes during competitions. Either lightweight
racing flats or cross country spikes are recommended
for cross country races. Pace Setter Athletics
(located on SE Woodstock) offers our members a 20% discount
on all purchases. (Often, women sizes are the best fit
for boys). Also, a good selection of shoes may be found
on-line at www.eastbay.com.
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Watches
Every athlete should own an inexpensive digital watch
with a stopwatch feature.
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Misc
Athletes should come to meets and practices prepared
for cold/wet weather. Extra layers and dry change of
clothes are advised.
INJURIES
Athletes
who develop running related injuries are encouraged
to see a specialist for evaluation and treatment if
necessary. One practicioner we recommend is David McHenry,
DPT. His office is at 1502 N. Ainsworth and his phone
number is 503-283-8133. He will conduct an initial evaluation
for a fee of $25.
STATEWIDE
CLUB
PSA
athletes are encouraged to join a statewide cross-country
organization called Oregon Cross Country
(OCC). OCC is an umbrella organization consisting of
athletes from various clubs around the state. Membership
is free. As members of OCC, runners unite to represent
Oregon in the Junior Olympics state, regional and national
meets. More information about OCC and instructions on
how to join can be found at Oregon
Cross Country. Runners should sign up for OCC in
as soon as possible to establish their club affiliation
for the cross country season.
COMPETITIONS
The
2007 competition schedule is included in our calendar.
Our cross-country competition season revolves around
developmental meets and Junior Olympics meets. Other
competitions listed on the PSA calendar, such as unnofficial
meets on Thursdays or road races are also recommended,
but runners participate in these events on a individual
basis. (Note: on those days, there will be no team practice).
Developmental meets are designed to give kids an introduction
to cross-country. They are held in September and October.
All kids are welcome to participate. Parents are responsible
for registration. Runners are advised not to eat within
1-2 hours prior to competing.
1.
Registration begins at 9:00 am
2. Walk throughs begin at 10:00 and races begin at 11:00
3. Divisions (in order events):
-----Pre- Bantam 2000 meters
-----Bantams 3000 meters
-----Midgets 3000 meters
-----Youth 4000 meters
-----Intermediate 5000 meters
-----Young M/W 5000 meters
4. Bring
-----Running shoes
-----Extra set of dry clothes, including shoes and sox
-----Warm jacket, hat, rain gear, umbrella
-----Water, healthy snacks
-----$3 Registration fee
COMMUNICATION
Our primary mode of communication is via email, so be
sure that we have your current email address in order
to receive regular information about our program.
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