Summer Running Info

Summer Running - July 2017

It was great to see so many new and returning faces at our informational meetings these past two weeks!  If you missed the meeting don’t worry…we’ll present a lot of the information here on the website as promised.

Summer running is a very important part of the fall cross country season. As we detail in our Viking XC Four Phase Training Approach, it’s important to build up your endurance with base mileage as it builds the foundation for the more advanced training to come.  It doesn’t have to be fast miles; in fact, we don’t WANT fast miles. Your early summer runs should be at an easy, conversational pace. We also don’t want you starting off with more than you’re ready for. If you’ve never run before or haven’t in awhile, you may start off with just a couple miles. Just be patient and trust the process, and we’ll have you worked up to longer distances before you know it!  Take a few minutes to read through the training link above to better understand why it’s important to take your time and follow the process.

For those who are coming off of track or have been running at least a few days a week, you want to get yourself to the point of running at least five days per week as quickly as possible.  We’ve created a sample training plan to take you from the start of summer runs through to the first meet. Yes, you’ll see some long runs on that plan.  Those long runs in July make a HUGE difference in your performance in September/October, so if you have any questions or concerns please ask a coach for more information.

Our summer runs this year start Sunday June 3rd at 7pm at Lyons Park.  That doesn’t mean you have to wait until June 3rd to start running. The sooner you start getting your body used to running, the better! These are voluntary runs open to anyone, so siblings and parents are more than welcome, and participation does not commit you to running in the fall (though we certainly hope you will!).

Our weekly running schedule for June is as follows:

  • Sundays at 7:00 p.m. at Lyons Park or Coach Schwan’s
  • Tuesday at 9 a.m. at EHS (weight room after)
  • Thursday at 7:00 p.m. at Metamora Community Park

Please make sure you sign up for Remind alerts (text @vikingxc to 81010) as we sometimes have to change locations and you may want to bring a swimsuit and towel for swimming when we run at Coach Schwan’s in Lyons.

If you have any questions, please don’t hesitate to contact Coach Hesson or Coach Schwan. We look forward to seeing you on June 3rd and in the weeks that follow!

2018 XC Info Meetings

Winded just from running out to the car on a rainy day? Struggling with regret from that massive Easter feast? Anxious to get a head start on your fall sports season? We can help!

Informational meetings for the 2018 Evergreen Cross Country program are coming up! The Middle School meeting will be held on Tuesday April 24th in the MS cafeteria during enrichment, and High School will meet during enrichment on Thursday May 3rd in the HS cafeteria.

This meeting is not a commitment to run cross country in the fall, and anyone interested in running with us over the summer is encouraged to attend. Information for summer running will be handed out as well as summer camp details and a tentative meet schedule for the fall, and we’ll answer any questions you have.

Even if you’ve never run farther than across your front yard, we can help you build endurance and get in better shape. Come run with us…we’d love to have you!

2017 Districts Girls Together

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.

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.


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:  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!


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)!

2016 XC Gift Guide


Each year, we have new athletes joining the ranks of Evergreen Vikings Cross Country, and that means new parents who may not be familiar with some of the gear commonly involved with the sport.  With the Christmas season approaching, we thought we would provide this Holiday Gift Guide with some ideas for what to get the runner in your house. Note that these are merely suggestions, not team requirements, and the links provided are likewise simply examples of the items so feel free to shop around for the best deals. Also, for any clothing items intended for races please refer to the OHSAA Uniform Regulations to be sure they meet the color and logo requirements. Our team policy for shirts and tights under the racing uniform is all black.

Knit gloves – During the latter part of the season, it seems you can never have too many pairs of knit gloves. Few of the runners actually wear them during races, but they’re very useful for pre-race and for training runs in October.

Running Hats/Headbands – The 2016 season ended up avoiding any really cold weather, but typically the last several weeks feature lots of chilly runs. There are a variety of options, from ballcap style to beanies to headbands with ponytail holes in the back.  You can find them just about anywhere you find fitness wear.

Running/Compression Socks – Another thing that takes a lot of wear and tear.  Running socks tend to be more breathable than regular cotton socks and can actually help avoid blisters and promote foot stability.

Runner’s World subscription – Runner’s World is a great all around magazine dedicated to the sport. Lots of interesting articles and tips.

RoadID – Excellent safety accessory for those of us who run out on the road regularly. There are several options, including flexband style (think Livestrong) and velcro.  The RoadID basically contains important emergency contact and medical info for the runner. Very highly recommended.

Reflective Running Vest – In our district, very little of our running is done on sidewalks. We run the roads, and sometimes we run closer to dawn or dusk. Reflective gear is always a good idea.

Pepper Spray – Another safety-oriented gift for those long runs out on the country roads. The linked product includes a velcro band to make it easy to hold while running.

Body Glide – Friction is bad. Long runs involve a lot of friction…think inner thigh and chest area. We’ll leave it at that.

Personalized Swag – Always fun to get personalized gear, and this site focuses specifically on running-oriented gifts.

Watch/Stopwatch – While not absolutely required, it is highly recommended runners have some sort of stopwatch to be able to time repetitions and intervals during workouts. It can be as simple as just a wristwatch with a timer function, or a stopwatch like the one linked that has multi-lap recall. It doesn’t matter if it’s $5 or $50 as long as it has a stopwatch function (some of the athletes even use their phones). The bonus is that they are legal to wear during races.

Compression Sleeves (Leg) – These can be very useful for treating or avoiding shin splints. Shin splints are typically caused by trying to run too hard (or too much) too quickly, and while we structure our training to minimize

Foam Rollers – “I’m SO SORE.” Post-run and post-race fatigue are a hallmark of XC training, and foam rollers can provide an excellent tool for improving recovery and flexibility (see here for a quick example of exercises). Amazon has a wide selection, or you can check with the local running shops.

Training Journal – As distance runners, we can put in a LOT of miles in a season. One of the best tools for improving over time is also one of the most simple: a journal.  Keeping track of runs not only has practical applications in terms of measuring total miles per week, but also mental applications by serving as a means of accountability. It is also very rewarding to be able to look back at past workouts and see progression, and useful to know practical things like a sweatshirt with a compression shirt underneath is too much for a 55F day.

Cold Weather Clothes – Again, during the cooler fall days or early spring days, and especially over the winter, layers are a must. Base layer clothing like long-sleeve compression shirts (think “Under Armor” style) and tights will get a lot of use, and outer layers like track suits, running jackets and windbreaker pants can address a variety of conditions.

Distance Spikes – The terrain we race on is varied and challenging. As with a stopwatch, while not a required piece of equipment a good set of spikes makes a world of difference in high school cross country.  The great thing is that these spikes also work for track, and unlike regular running shoes they’re only worn for races and thus tend to last more than just one season.  Sprinter spikes tend to have a lot of plastic and “nubs” all over the forefoot, where distance spikes tend to have more of a waffle sole with removable recessed spikes. Sets of spikes (or even individual spikes) can be purchased and swapped out according to the conditions (ex – 1/8″ for track vs 3/8″ for a muddy XC course), and they can even be taken out completely to serve as racing flats for a road race.  These shoes tend to be lighter and narrower than regular trainers, so it’s a good idea to get the athlete fitted for them at a running store even if you end up purchasing online.

Training Shoes – This is THE single most important piece of equipment for a runner, and not all shoes are created equal.  Literally all that comes between the runner and the road is the pair of shoes on their feet, and those shoes take a pounding.  Every runner is different, so it’s important to get a pair of shoes that fit properly and provide the right combination of comfort and stability.  While inserts can be a good idea in some cases (especially if you have overpronation because of flat feet and have sports orthotics from your podiatrist), running shoes are designed to provide adequate cushioning and stability for normal running.  Expect to get roughly 300-500 miles out of a pair of running shoes, and it’s recommended that they be used only for running and not for daily wear if possible.  As with the spikes, it’s a good idea to get your athlete fitted for shoes at a running store. A good pair of running shoes will run anywhere from $65 to $115+ depending on what fits best and where you purchase. Ask the coaches if you have any questions.

GPS Watch – One of the most useful training tools to come on the scene in the past ten years is wide availability of GPS watches, and with that wide availability has been a reduction in price for basic models.  The key features that are great for high school runners are total time, total distance, and current average pace.  The last is tremendously useful for mile repeats when you’re trying to hit a target pace and aren’t on the track where the math is easy.  Some function purely as a running watch, others like the Garmin Forerunner 230 can also serve as a daily wristwatch, connect to heart rate monitors, and can even synchronize with a smartphone app.  You can check out the DCRainmaker site for buying guides and great product reviews, and feel free to ask Coach Schwan if you have any questions.

Happy running!