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Mabelle B Avery Middle School

Cross Country Running Team

team logo

Mabelle B Avery Middle School

Cross Country Program

(Revised 8-22-18)

Welcome to Our Team Web Page!

We are league members of the North Central Connecticut Conference - Middle School Division and governed by the rules of the Connecticut Interscholastic Athletic Conference (CIAC).

Our team emphasizes, provides guidance and encourages individual goal-setting tailored to each student-runner. Our training methods embrace the philosophy know as effort-based training.

There are NO try-outs required for Cross Country; everyone with a current sports physical and athletic permission form on file and who has signed up prior to September 5th and maintains good academic standing and conduct is welcome to join the team!

Online Registration is now beginning

for the 2018-19 Season!

MBA School Athletic Registration Form

croos country running

CONTENTS:

Summer Preparation

Student Eligibility

Information for NEW Runners & Their Families

MBA XC Course Map

Local Summer Running Series & Races

Communications (Please join our Remind Page ASAP)

2018 Race & Practice Schedule

Directions to Away Meets

Required Forms

 

Summer Preparation for the Upcoming Season

It takes weeks of gradual running (base training) to reach a fitness level needed to be ready for the cross country season.

Why run during the summer?

Without summer training there is no possible way for you to achieve your potential as a runner during the cross-country season – the season is simply too short. There will be only 2 weeks of team practice-training prior to the first competitive race. Our first official team practice (Team Meeting) will be on Wednesday, Sept. 5, 2018 after school 2:30 - 4:00. The following day will be our first formal team training session. You will be timed in a mile run in order to assess your aerobic fitness level.

What should be my main focus during summer running?

THE SOLE PURPOSE OF SUMMER TRAINING IS TO ARRIVE THE FIRST DAY OF PRACTICE WITH A STRONG AEROBIC BASE! Don't focus too much on speed throughout the summer. Just put in the time and miles and get your lungs, joints, tendons, ligaments, and BRAIN used to the rigors of running. Start with low intensity runs (jogging) slowly building distance and length of time run time (duration).

Start setting personal goals for the upcoming XC season. This way the running you will do will be accomplished with a future purpose in mind. Most importantly, building a desire to achieve your goals! Always keep in mind, you will have to push yourself but not to overdo it either. In the heat of the summer, be sure to drink before and after running and choose the cooler times of day to run (Mornings / evenings). Take breaks when needed.

Keep records of your progress. You'll want to know how many miles you have run each day / week and increase that amount that each proceeding week. To be ready for our middle school season, it is recommended that you build up to reach between 10 - 20 miles of running in that last week of August. You don't have to run every day, but you should run 4-5 days a week. You can also supplement your fitness goals by doing other aerobic activities such as biking, swimming, soccer, basketball and other sports.

Supplementary Information:

Video: Building Your Base - The Importance of Easy Running

Video: The Secrets to Base Training for Runners

From Zero to Varsity: A Beginner’s Guide to Training for Cross Country

Video: 5 Running Tips for Beginners 🏃 5 Things I Wish I Knew about Running from the Beginning

Four Key Core Exercises For Runners

Summer Training for High School Runners

 

Green Mountain Nike Running Camp

Coach Brown has attended their coaches camp and highly recommends this running camp to student runners at any level of ability, experienced or not. Yes, plenty of running, but also interesting and fun stuff too! And the food is fantastic!

There is still availability for the Middle School Program (ages 11 - 14) July 22-27, on the campus of Kimball Union Academy in Meriden, NH, located just 13 miles south of Dartmouth College. Information, registration and payment can be made off their web site.

* Contact me for a discount code *

Try running in some local summer races!

The Somers Summer Series (Wednesday Evenings, July 11 - Aug. 8)

Summer Grand Prix Cross Country Race Series at Wickham Park, Manchester CT(Monday Evenings, July 9 - Aug. 20)

The 5K Twilight Road Race, Enfield, CT (Saturday, July 7th, 5 PM, Online Registration)

Bolton XC Alumni 5K Race, Saturday, August 18th 9:00 AM @ Bolton HS

Running in the USA, Website of all CT Summer Races

RUNNING AROUND CONNECTICUT: 2018 RACE CALENDAR

 

 

Student Eligibility Requirements for Participation:

To be eligible to participate a current Doctor’s Physical Examination form or Health Assessment Record MUST be on file with the MBA SCHOOL NURSE 24 hours before the first practice. To be considered current, doctor's physicals are valid for a 13 month period to date. Without the sports physical, athletes are NOT permitted to attend practices. If the physical will expire during the season, an athlete may not participate until the school nurse receives a new sports physical. Also a completed Somers Public School ATHLETIC PERMISSION FORM must be on file with the nurse & coach.

Your physician can fax forms directly to the school. MBA school Fax# is: 860-763-2073

Training and race runs will be both on and off the MBA campus and will include the grounds of Somers HS and the Field Road Park. It is critical that all athletes understand the off-site runs are a privilege that requires students exhibit trust-worthy behavior both during and after school. Coaches will use their discretion regarding this privilege.

Information For New Runners / Their Family

Practices are after school, 2:30 - 4:00 PM Mon. thru Fri. (some exceptions). On holidays, staff meeting days, or teacher workshop days, team practices will NOT be held. Runners are urged to run distance on off-practice & meet dates and weekends, in order to maintain and/or increase running endurance. Safe running practices must always be observed: proper footwear and clothing, safe run locations, running with a partner(s) or parent, access to water, and considering weather conditions.

Items for Practice:

A labeled water bottle

Supportive footwear (Running - Cross trainers best)

Shorts that don't cover knees

Short sleeve Tee-Shirt

Sweat pants

Personal Yoga / Exercise Mat

 

Race Distances:

On average, most Middle School Running-Race Courses are 2.00 miles (3.23 K)

 

Our NEW 2018 Running Course (Two Loop)

 

Formal Meets / Races:

Generally, all weekday meets begin between 3:30 - 4:00 PM and finish between 5:00 - 5:30 PM.

Each Meet has a Girl's Race and a Boy's Race

 

Transportation:

School Buses are provided to most Meets.

No Busing Available: Any Saturday meets or invitationals. The CT MS State Championship in Manchester, The Geraghty Invitational (Rockville HS), Wickham Park Invitational (Manchester). Parental car pooling will be needed. See Directions (Google Maps). _____________________________________________________________________________

Communication:

For important information, updates and changes in our schedules via e-mail and text alerts, our team uses Remind and also the Remind app. The school office may also contact you through the PowerSchool Messenger e-mail alerts.

Directions and how to register with Remind, click here.

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2018 Team Practice & Meet Schedules (subject to change)

September 2017 (2018 Schedule Coming Soon)

October 2017 (2018 Schedule Coming Soon)

 

 

2018 Team Meet Schedule

Tues. Sept. 18
HOME

 

Windsor Locks MS

 

3:45
Fri. Sept. 21
Away

 

@ Kennedy Jr. HS, Enfield

Tri-Meet includes Tolland MS

 

3:45
Sept. 25, 26
Open
Sept. 28, 29

Open

Tues. Oct. 2
Away

 

@ Stafford MS

 

3:45
Sat. Oct. 6
Away

 

Wickham Park XC Invitational

Wickham Park, Manchester

8:00 AM (No Bus)

 

8:00 AM
Thurs. Oct. 11
Away
3:30
Tues. Oct. 16
HOME

 

Granby Memorial MS

 

3:45
Sat. Oct. 20
HOME

 

Rose City, of Norwich

Tri-Meet Includes JFK Jr. HS, Enfield

 

11:00 AM
Tues. Oct. 23
Away

 

Hartford Magnet Trinity College Academy, Htfd.

@ Ferris Athletic Center, Trinity College

 

4:00
Sat. Oct. 27
Away

 

Rose City Invitational, Norwich (No Bus)

@ Mohegan Park, Norwich, CT

10 Teams Participating

 

TBA
Tues. Oct. 30
HOME

 

Plainville MS

 

3:45
Sat. Nov. 3

Wickham Park, Manchester

TBA

 

Directions to Meet Sites (Google Maps):

Middle School of Plainville

150 Northwest Dr, Plainville, CT 06062

 

Granby Memorial Middle School

321 Salmon Brook St, Granby, CT 06035

 

Kennedy Junior High School

155 Raffia Road, Enfield, CT 06082

 

Hartford Magnet Trinity College Academy

Ferris Athletic Center, 300 Summit Street, Hartford, CT

 

Stafford Middle School

21 Levinthal Run, Stafford Springs, CT 06076

 

Suffield Middle School

350 Mountain Road, Suffield, CT 06078

 

Windsor Locks Middle School

7 Center Street, Windsor Locks, CT 06096

 

Rose City Cross Country, Mohegan Park, Norwich, CT

Mohegan Park Rd, Norwich, CT 06360

 

2017 Connecticut Middle School Cross Country Championships

Link to Event Web Site

Directions to: (Click-on text link)

Wickham Park, Manchester, CT

1329 Middle Turnpike West, Manchester, CT

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Required Forms:

1. Athletic Permission Form

2. CT Dept. of Education, Health Accessment Record health

3. Cardiac Arrest Consent Form (Updated 8-10-17)

4. Concussion Parent Consent Form (Revised 8-10-17)

5. (Optional) Sports Insurance

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Wednesday, August 22, 2018 4:53 PM