Mandatory Practice & Team Pictures

The last couple of days have been incredible as our first cross country camp was a huge success! We were blessed with beautiful weather, great food, challenging workouts, supportive friends, and positive attitudes. I am so proud of these runners for their dedication in bettering themselves stride for stride. Thank you parents for your continual support; we plan to continue hosting a cross country camp as a tradition that will strengthen our team each year.

Looking ahead to this week…

Sunday, July 30– Long run meeting at 7 pm at Lyons Park

Tuesday, August 1st– 1st day of mandatory practice for high schoolers. We will be meeting at 7 am at Evergreen HS. Practice will be 7am Tue-Fri this week. If transportation is a concern, please let Coach Schwan or Coach Hesson know so transportation arrangements can be made.

Thursday, August 3rd – Fall sports parent meeting at 6pm in the HS gym. This will be a great chance to meet the new Athletic Director, Eric Simon, and to get information on athlete expectations, required forms, etc.

Saturday, August 5th– Team pictures for high schoolers at 1 pm at Evergreen HS. *Uniforms will be passed out at practice on Friday, August 4th.

Monday, August 7th– 1st day of mandatory practice for middle schoolers- 7 am at Evergreen HS. If transportation is a concern, please let a coach know.

Viking XC Summer Camp Info

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As part of our continued work in building the Evergreen Cross Country program, we are holding our inaugural Viking XC Summer Camp this year.  High school athletes will be leaving Evergreen High School on July 25 at 7:00 am and will be traveling to Pokagon State Park by bus. We will be returning to the high school around 7:00 pm on July 27. The cost for camp will be $30 per runner. If you collected pledges for the car wash last year, your fee will be adjusted (Coach Hesson will be letting individuals know).

The goals for camp include:

  1. To strengthen your relationship with your teammates and coaches.
  2. To establish a foundation of training for the upcoming season.
  3. To learn things you may have not known about yourself.
  4. To both have fun and train in a relaxed environment outside of your home.
  5. To be safe in everything you do.
  6. To set goals for your upcoming season.
  7. To learn to work together as a team.


What to bring to camp
:

  • Sleeping bag/pillow
  • Bug spray/sunscreen
  • Toothbrush/toothpaste
  • Shampoo/soap
  • Sandals/flipflops (shower and hanging out)
  • Running Shoes
  • Beach Towel/Bathing Towel
  • Running clothes (x6 runs)
  • Casual clothes (x3 days)
  • Swimsuit
  • Lawn Chair
  • Flashlight
  • Bicycle (bring to HS)


Paperwork Needed
(Coach Hesson has paper copies or you can print an electronic copy via the links below)


*We are in need of at least 3 parent chaperones!
Primary responsibilities will be to assist with meals and help ensure athletes are safe and accounted for. If you are interested let Coach Hesson or Coach Schwan know. If you are interested in bringing your family to camp, you may call Pokagon to reserve a camp spot. Contact Coach Hesson or Coach Schwan for the campsites the team is using.

Both coaches and athletes are very excited for this opportunity to improve our team and strengthen our program. If you have any questions, comments or suggestions, please don’t hesitate to reach out to Coach Hesson or Coach Schwan.

GO VIKINGS!

2017 Cross Country Info

2016 Defiance HS girls huddle 2

As a follow up to two great meetings for those interested in middle school or high school cross country, this post contains important information for this summer and the upcoming fall season.

Communications

As before, this website should be considered the primary source for all information related to the cross country program.  We have a variety of means for notifying everyone of new information, but when in doubt always check the website.  Our preferred means of notification will be text alerts via the Remind service.  Please text @vikingxc to 81010 to sign up.  If we have last minute changes to times or locations, or important events or deadlines approaching, we will send text alerts out so please be sure to sign up.

Summer Training

The official cross country season lasts from the beginning of August to roughly the end of October.  As with any sport, runners will see better success by working on their own outside of that season. For more information on this, see the post on the Viking XC Four Phase Training Approach. Any group runs or events prior to the beginning of August are completely voluntary and simply provide a opportunities for participants to spend time with other runners in a group setting.  Suggestions for workouts will be given that line up with the first two phases of training, but these are guidelines and not mandatory.  Anyone is welcome to join, regardless of age, ability or sport.

Open runs start Sunday June 4th at Metamora Community Park. We will be hosting runs at the following times:

  • Sundays at 7:30 p.m. at Metamora Community Park
  • Tuesdays at 9:00 a.m. at Lyons Park
  • Thursdays at 7:30 p.m. at Metamora Community Park

Locations are subject to change, and any changes will be sent out via Remind and posted on the Facebook group.

Mileage Logging

Logging mileage has multiple benefits, including tracking weekly mileage to make sure you’re not ramping up too quickly and setting the stage for injury. This year, we’re introducing a new tool to help with this: Running2win.com.  It’s free to sign up, and you can search for “Viking XC” and join the team. You can track mileage and time, enter notes, and see reports of weekly progress.  If you have a Garmin, you can even set up Garmin Connect to automatically upload your runs to the site!

Tracking mileage is particularly important this summer because of…

High School XC Camp

Cross country camp is meant to be a chance for runners to get a more immersive experience in preparation for the season.  We’ll be running workouts, learning about several aspects of running (training and tactics, diet, cross training, recovery, injury prevention and treatment, etc.), team building games, and a chance to just hang out and have some fun with your teammates.  Because of the level of workouts involved, participants are required to have been running a minimum of three consistent weeks prior to July 25.  Consistent means running at least 15 miles per week for three consecutive weeks.  This requirement is first and foremost to help prevent injuries, and anyone attending camp must provide a log signed by a parent.

Camp is tentatively scheduled for Tuesday July 25th through Thursday July 27th at Pokagon State Park in Indiana. More details will be posted and sent out in the coming weeks as plans are finalized.

Team Bonding

Throughout the summer, we try to do events such as ice cream runs, movie nights, bike rides, swim parties, etc. as a chance for runners to spend time together having fun.  These events are 100% optional and will be communicated via social media, so keep an eye out for more info!

Schedule

Here is the tentative meet schedule for the 2017 season:

8/24 – Lake Middle School Invitational (MS)

8/26 – Defiance Early Bird (MS/HS)

9/2 – Otsego (HS)

9/9 – Tiffin (HS)/Archbold (MS)

9/12 – NWOAL Preview (MS/HS)

9/16 – Ottawa Glandorf (HS)/Fayette (MS)

9/23 – Widewater (MS/HS)

10/7 – Hudson (MS/HS)

10/14 – NWOAL (MS/HS)

10/21 – Districts (HS)

10/28 – Regionals (HS)

We’re looking forward to continuing to build on last season’s successes and strive towards our goal of helping each runner reach their individual potential.  Please contact the coaches if you have any questions!

 

Info Meeting for High School

2016 Clay HS girls start-crop

Summer is almost here, and that means it’s time to run!  The info meeting for the Evergreen High School Cross Country program will be held Tuesday, May 16th in the high school cafeteria during enrichment.  Included will be important details and requirements for summer camp, info about the summer running program, and a tentative meet schedule for the fall season.  All students interested in running, even for basic fitness or conditioning for other sports, are encouraged to attend.

Info Meeting for Middle School

2016 NWOAL Kayla Kennedy

There will be an informational meeting on Thursday May 4th for those interested in Evergreen Middle School Cross Country. The meeting will be held in the high school cafeteria during the enrichment period.  Information will include an overview of what cross country is, a tentative meet schedule for the 2017 season, and information about summer running. Everyone is welcome to attend (even if you just want to run this summer to get in shape or are not sure about running in the fall)!