PARENTS/GUARDIANS

SNACK DROP OFF

For Wednesday meets,  label items clearly with Girls XC and leave them at the Welcome Center on the counter. Someone from the team will pick up before the bus leaves.

For Saturday meets, girls/parents can bring the items to the bus.

BUSES & TRANSPORTATOIN

Per school policy, athletes are expected to ride to/from meets and other off-school events with the team. They cannot transport themselves.

If you need to take your athlete home after a meet for special circumstance, please fill out a waiver in advance. 

Email Julie Elminger at OPRF for the waiver. Please note, you  can only transport your own child.

ATHLETES

WARM-UPS

Warming up before a race gets your body AND mind ready to race. 

The goal is to be energized by the warm-up without any fatigue.

Total Time ~ 45 minutes

10 minutes easy running

Last chance for a bathroom break

Dynamics

Put on spikes

10 minutes before the start, head to the line.

Strides

1 faster stride- 80m

2-3 strides @3k pace

Get in the zone! 

Nervous? That’s ok. It’s all about how you frame it in your mind. Nerves can be a good thing, it is your mind getting your body ready for the challenge. Embrace the nerves, they get you going!

Run your best!

 🏃🏻‍♀️🏃🏿‍♀️🏃‍♀️🏃🏽‍♀️

AFTER THE RACE

Wait at the finish line for all of your teammates that raced with you.

Cheer and congratulate your teammates as they finish.

Walk back to the team camp as a group.

Change shoes, hydrate, etc

Cooldown as a group- 10-15 minutes easy jog as a group. 

If another race is going, cheer while you run!

Refuel- 4:1 carb:protein ratio is best

Stretch/foam roll