Frequently Asked Questions
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- When are pre-season practices? Athletes are encouraged to buddy up and practice with each other in June and July. Suggested work-outs are printed on the schedule (boys / girls). This is a chance for you to get together with your friends build your endurance base, relax, and enjoy running for the sake of running. This is an important time to get in some miles, so make sure to get out there!!! The captains of the Girls' Team have planned two to three organized workouts a week until the summer season officially starts. Check the Girls' Workout Schedule for times and places.
- When does summer season officially start? For girls, coach-led practices begin on Monday, July 16th. Boys' coach-led practices begin on Tuesday, July 24th.
- What times must be made to qualify for the team? All girls who participate according to the minimum requirements may participate in the program in the fall. The boys team has the following speed requirements: Incoming Freshmen must run three miles on a flat course in under 24 minutes, and Sophomores, Juniors and Seniors must run the three miles in less than twenty-one minutes. Tryouts are on Monday, July 23rd at 8 am, at Capo Valley High School.
- Is there a cost for summer practice? The summer program is $100. This will cover the cost of insurance, stipends, and equipment. Scholarships are available. If you have a financial need, please contact Coach Dollar (boys) or Coach Sayles (girls). The payment should be turned in with the appropriate form.
- When and where are summer practices? Boys and girls practices are different. See the appropriate schedule for details.
- Is there a minimum number of practices I must attend? All athletes must attend at least 30 of the practices. Keep in mind that summer practice is the key to a successful fall season.
- How long are practices? Practices usually take 13⁄4 to 2 hours. In addition to the run, this includes time for warm-up, warm-down, stretching, plyometrics and core work-outs.
- What should I bring to practice?
- A large bottle of water or Gatorade to replenish system
- A digital stop watch
- Good running shoes
- A great attitude
- What if I have to miss practices due to a family vacation? We understand that families take summer vacations. That is the reason that 100% attendance is not required. However, if you must miss more than the maximum number of practices allowed, contact your coach. Remember, consistent practice over the summer is extremely important, not only for competing successfully in the fall, but for preventing injury.
- What type of shoes should I get? Each person has unique feet, legs, running style, etc. We recommend you go to A Snail's Pace or Road Runner Sports and work with their staff to determine the best shoe for you. The best shoe for you is usually not the most expensive shoe. However, keep in mind that $75-100 for an appropriate pair of shoes is cheap compared to weeks or months of physical therapy to repair the damage done by running with the wrong shoes.
- How often do I need to replace my shoes? Running shoes need to be replaced every 400-500 miles. Keep track of the miles that you log each day, including warm-up and cool-down. You can either track miles yourself or use an on-line log. Remember that the milage guide is only a guide. If you find that you are starting to get blisters, shin-splints, sore feet, or have other problems that you haven't experienced before, and your shoes have logged a number of miles, it might be time to replace your shoes.
