High School Cross Country (XC) Practice

posted Jul 30, 2014, 3:32 PM by Beth McCullough   [ updated Jul 30, 2014, 3:33 PM ]
Description: Cross Country (abbreviated CC or XC) is a long distance running sport. The high school races are generally 5000 m (5k, or 3.1 miles). Depending on current conditioning, runners can work up to that distance gradually or farther gradually. Practices will consist of a variety of workout activities including stretching, plyometrics (energetic stretching),speed and hill workouts, long slower distance (LSD) runs, fartlek (“speed play”) and tempo (race pace) runs. Most workouts will occur on campus, but other locations are possible. There are “no cuts” based on ability but all team members are expected to have a good attitude toward physical exertion and self-improvement. In most races, everyone gets to run!

First practice: Monday, August 4 (If a student is on vacation at that time, come ASAP.)

Practice Time: 4:00 - 6:00 p.m., M - F**
                            (**Attendance is expected but there is flexibility, especially with athletes on other teams.)

Required: Physical & other school athletics forms completed by first practice

                   Meet NC High School Athletic Assn. & school athletic eligibility requirements

Necessities: Running clothes and running-specific shoes*, towel, water (will be available in school, too)

(*You can run in any athletic shoes if you are trying out cross country to see if you will

like it, but eventually you will need shoes specifically designed for running. “Cross trainers”

are not suitable “in the long run”...pun intended.)

Coach: Coach Gary Oakley is new to Chatham Charter. He will be the chemistry and Earth science

teacher this fall. He taught in Chatham County Schools for 30 years, 17 of which were at

Jordan-Matthews where he coached cross country for 10 years. He coached numerous

conference and regional championship teams and individuals, including the Boys 1A State

Champions in 1997. What he likes most about coaching cross country is the opportunity to

work with all ages and abilities and that everyone gets to participate… “no benchwarmers.”

Coach email: goakley@chathamcharter.org