2020 Cross Country Summer Runs

Finally, the moment we have all been waiting for…the summer run schedule!

The Evergreen Local School District has proposed a 3 phase policy to begin athletic activities based on the recommendations that follow the guidance distributed to Ohio Schools by the Ohio High School Athletic Association (OHSAA) and the National Federation of State High School Associations (NFHS). Athletes will be asked a series of screening questions  prior to the workout that will be recorded and stored in the athletic office for contact tracing purposes if a COVID-19 infection occurs. 

You can download our group run schedule for June and July 2020 XC Summer Runs Schedule. These are voluntary runs open to high school athletes during Phase 1. During Phase 2, middle school athletes are welcome to join if they choose to. The sooner you start getting your body used to running, the better! 

Phase 1- Beginning June 8

  • Athletes need to bring their own water bottle. There will NOT be a shared water stop. 
  • Please use the restrooms before you come as they will not be open. 
  • Gatherings will not consist of more than 10 people at a time (outside), to include all participants. Athletes must sign up during phase 1 (Link sent through Remind) to ensure we are not over the 10 participant limit.
  • Due to the limit of participants in phase 1 (no more than 10 people), the boys and girls teams will meet separately on different days and times.
    • The girls team will meet on Mondays at 8 am @ Metamora Park & Wednesdays at 8 am @ Lyons Park.
    • The boys team will meet on Tuesdays at 7 pm @ Metamora Park and on Thursdays @ 7 pm @ Lyons Park. 
  • Student athletes will maintain appropriate social distancing of at least 6 feet between each individual at all times.

Phase 2- Beginning June 23

  • Gatherings can include up to 50 people outdoors for workouts.
    • Both teams- girls and boys will meet together on Sundays at 7 pm @ Lyons Park, Tuesdays at 8 am @ EHS, and Thursdays at 7 pm @ Metamora Park.
  • Athletes need to bring their own water bottle. There will NOT be a shared water stop. 
  • Student athletes will maintain appropriate social distancing of at least 6 feet between each individual at all times.

Please make sure you sign up for Remind alerts (text @vikingxc to 81010) as we sometimes have to change locations. If you have any questions, please don’t hesitate to contact Coach Hesson or Coach Schwan. We look forward to seeing you this week! #ComeRunWithUs #BeatYesterday #RUNEVG

Info Meeting Links and Files

Info Meeting Starter

Thanks to all the athletes who joined us for our informational meeting Thursday.  For those not able to make it, and those wanting a recap of the information, you can download the 2020 XC Informational Meeting sheet.  You can also download a copy of the slide deck from the online meeting.

Mileage – As mentioned, it’s important to track your mileage as you begin running between now and the start of the season.  You can download a 2020 Mileage form if you want to print it out and post it on your fridge or elsewhere to track it manually.  We’re also doing a mileage challenge beginning Saturday 5/9 and ending with our first meet on Saturday 8/29 (16 weeks total).  We’ll be providing info soon on a way you can track mileage and see everyone’s progress as we work to hit those goals.

Weekly Meeting – We’ll also be doing a weekly Zoom call on Wednesdays at 3pm through June. This will be an opportunity to check in, ask questions, get new workout ideas, etc.

Viking XC Summer Weekly Meeting

Meeting ID: 713 0452 6570
Password: RUNEVG

Videos – We also have a YouTube channel set up to provide, among other things, videos of strength and mobility exercises.  As a starting point, we’re looking to use our Warmup Matrix before every run. These lunges and leg swings should be done as a dynamic stretching routine before normal runs. As we get closer to time trials, speed work and races we’ll introduce additional dynamic stretches that will be more familiar from previous seasons.  We’ll also start with an easy Strength and Mobility circuit to be done three days a week for the first week (only takes 5 minutes).  We’ll branch out from there, discussing on the weekly calls and adding videos as we go.

While we can’t meet in person yet to do our open runs, we’re excited about the chance for you all to get a head start on what should be a great XC season. Keep encouraging each other, and reach out to your coaches if you have any questions or concerns!  Let’s get out there and #BeatYesterday !

 

2020 Informational Meeting

CC start

The Evergreen Cross Country program will be holding an informational meeting for the 2020 season on Thursday, May 7th.  We’ll cover info on summer training, updates on camp, an early look at our tentative schedule, and a sneak peek at our new uniforms!

Because of the current remote schooling and social distancing requirements, this will be a online meeting. Here are the details:

Viking XC Info Meeting
Time: May 7, 2020 3:00 PM

Click here to join Zoom meeting
Meeting ID: 774 0539 3294
Password: RUNEVG

See you Thursday!

Team Meals & Race Day Snacks!

It’s finally here….the team meal and race day snack sign up!

Team meals will take place in the H.S. cafeteria at 3:45 p.m. on Fridays before race days and are great for team bonding. Race snacks are great for replenishing our runners after they compete. There are a couple of sign ups for each meal/snack as a group of parents can share the team meal and/or race snack. Team meals include main dish, sides, dessert, and drinks. Pastas or any “carb loaded/high protein” dish would be nutritious for our runners. Suggestions for race day snacks include granola bars, peanut butter crackers, fruit, bagels, water, chocolate milk, Gatorade, etc. If you have any questions, don’t hesitate to ask. Please plan for at least 33 people (20 HS & 10 MS + coaches). Thank you- your support is greatly appreciated!

*Please keep in mind we do have a peanut, kiwi, strawberry, banana, and egg allergy. We ask if you bring a mixed fruit dish that you keep a small portion excluding strawberries, kiwi, and bananas. Thank you!

Thank you in advance to our amazing supportive parents for fueling our runners!

https://www.signupgenius.com/go/4090D44AAAA2BAAFB6-2019

Post-Camp Schedule Update

2019 Viking XC Summer Camp funny

Another great summer camp has come and gone, and that means it’s time to get ramped up for the beginning of the season.  Here is the practice schedule from here on out:

Fri July 26 – Sun July 28 – No group runs, but please be sure to get a couple runs in (if you need somebody to run with, please contact one of the coaches and we’ll be sure to find you a partner)

Mon July 29 to Wed July 31 – 7am @ EHS (voluntary/open run)

Thu Aug 1 and Fri Aug 3 – 7am @ EHS – Mandatory practice for high school (middle school optional but welcome)

Week of Aug 5 – 7am @ EHS – Mandatory practice (HS and MS)

Week of Aug 12 – 3pm @ EHS – Mandatory practice (HS and MS)

We will likely have at least one or two offsite practices during the next couple weeks. Information will be sent out ahead of any such workouts.

Also, there is a fall sports informational meeting for parents on Tuesday, July 30 at 6pm in the high school gym. We will have an informational meeting for cross country parents immediately following (approximately 6:30pm) in the cafeteria.

We’re excited to get rolling on a great 2019 cross country season and look forward to seeing you in the coming weeks!

 

2019 Summer Camp Info

20180724_213055

Our annual cross country camp will be from July 22 to July 25. High school athletes will be leaving Evergreen High School on July 22 at 7:00 am and will be traveling to Pokagon State Park by bus. We will be returning to the high school around 3:00 pm on July 25. The cost for camp will be $25 per runner. Checks can be made out to Evergreen Cross Country.

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 (x7 runs)
  • Casual clothes (x4 days)
  • Swimsuit
  • Lawn/Folding Chair (please put name on it)
  • Flashlight
  • Bicycle (bring to HS)

Paperwork Needed:

Paperwork & camp fee is due by July 19, 2019 to Coach Hesson

2019 High School XC Info Meeting

ComeRunWithUs

High School – Thursday 4/18 2:15p (during enrichment) in HS cafeteria

Note: Attending the meeting DOES NOT commit you to run this fall!!

Informational meetings for the upcoming 2019 Viking Cross Country season will be held during enrichment on Thursday April 18th in the cafeteria.  Information will be provided for voluntary summer training, group runs, summer camp and a preliminary meet schedule for the fall.  While mandatory practices don’t start until August, getting started in May will give you a tremendous advantage in getting the most out of your fall season.  We’ll also discuss opportunities to run this summer as conditioning for other sports, as well as options for athletes that may be interested in dual sport participation.

We welcome students of all abilities, from gym class superstars to those who haven’t run farther than the end of the driveway.  We’ll work with everyone individually to help you be the best runner you can be. Come run with us!

 

 

Updated Schedule Following Defiance

High school and middle school runners were up bright and early, ready to go for the first major meet of the year…but unfortunately the weather did not cooperate. Due to pretty persistent lightning, the meet manager decided to postpone the Defiance Early Bird Open until Tuesday.  This, coupled with Fulton County Fair beginning this week, has a bit of a cascade effect on our schedule.  Here is our updated schedule for the coming week:

Sunday (8/26) – Practice 7pm at Coach Schwan’s in Lyons. This practice is optional but strongly encouraged as we will not be able to do our normal long run Monday with a meet the following day. Pool will be open for swimming after (should be done before 9pm).

Monday (8/27) – Easy run after school.

Tuesday (8/28) – Defiance Meet. Bus will leave 3:45p from the school. Here is the updated race schedule:

6:00p – HS boys
6:45p – HS girls
7:30p – MS boys
8:00p – MS girls

Wednesday (8/29) – Moderate recovery run after school.

Thursday (8/30) – Homecoming Park hill run. Bus will leave 3:15p from the school.

Friday (8/31) – No practice. Team meal 5pm @ HS. Meet the Team night at FB game (meet outside stadium at 6:15pm).

Saturday (9/1) – Columbus Grove Invitational (details to come)

Our apologies for the inconvenience with the schedule changes. If you have any questions or concerns please contact one of the coaches.

First School Week – Schedule Update

This Wednesday is the first day of classes for the 2018-2019 school year, and there are some scheduling updates for the Evergreen XC teams.  We’ll be shifting to afternoon practices at 3pm at the High School starting Monday.  We’ve been running in the cooler morning hours the past few weeks, so with highs in the mid-80’s this week it’s all the more important athletes stay well hydrated!

Here is this week’s schedule for HS (MS practices will be a little shorter)

Monday (3p-5p) – Team meeting, long run

Tuesday (3p-4:30p) – Easy recovery run, core work

Wednesday (3p-4:30p) – Track work

Thursday (3p-4:30p) – Tempo run

Friday (3p-4p) – Easy recovery run

(4:15p) – Fall sports athlete dinner

(6:30p) – Meet the Team event at the football stadium. Must be on the field by 6:30. We will wear our gray XC shirts from camp (those who weren’t at camp will get a shirt this week)

(After?) – Discussion of possible team event (movie night, etc.) follow team introductions and possibly part of football scrimmage. Details will be sent out if anything is finalized.

If you have any questions about anything on the schedule, please contact a coach!

 

Practice Schedule Update

20170811_0749421.jpg

With our 2018 Summer Camp wrapped up and the first day of school just 19 days away, it’s time to ramp up the practice schedule to get ready for the full cross country season.  Here is the practice schedule from here on out:

Sun July 29 – 7pm @ Metamora Park

Tue July 31 – 7am @ EHS

Wed Aug 1 to Fri Aug 3 – 7am @ EHS – Mandatory practice for high school (middle school optional but welcome)

Week of Aug 6 – 7am @ EHS – Mandatory practice (HS and MS)

Week of Aug 13 – 3pm @ EHS – Mandatory practice (HS and MS)

We will likely have at least one or two offsite practices during the next couple weeks. Information will be sent out ahead of any such workouts.

Also, there are some additional important dates to note:

Aug 2 – 7:30pm – Fall sports meeting (XC parents meeting immediately following)

Aug 8 – TBD – High school team/individual pictures (MS to be announced at a later time)

We are excited to kick off our official 2018 and build on all the hard work that has been put in over the summer!  If you have any questions, please contact one of the coaches.