!!! WE WANT YOU !!!

Washington Cross Country Team

Who: Any and all high school and middle school students who have a desire to represent their school and work hard to improve themselves while being part of a team.

What is needed: All students wishing to join the team must have a properly completed physical including insurance information turned in to the High School Athletic Office via the on-line instructions washingtonhs-ar.rschooltoday.com before they are allowed to participate. The physical form may be downloaded for the Washington High School’s athletic page; all 5 pages must be completed.

For a student to compete in a cross country race they must have participated in at least 14 practices, students cannot practice until their properly completed physical is turned in.

**WHS and WMS cross country team members also need the following for practice daily: proper athletic clothes, good running shoes, & a water bottle.

Practices: Practices are mandatory; exceptions can be made with advance notice.

High School: First practice will be Monday, August 12th 7:00am to 8:30am at the high school Track. A calendar of dates, times, and locations will be given to team members during the first week of the season.

Middle School: First practice will be on Monday, August 19th from 3:30-4:45p at the Washington track concession stand. A calendar of dates, times, and locations will be given to team members at practice when complete.
We accept middle school students at any time during the first few weeks of school, but they still must have 14 practices before they may compete.

Meets: The school supplies team members with uniforms. Middle School competition races usually are around 2 miles while High School races are 5,000m. Transportation to and from the competitions is provided by the school.

If you have any further questions please contact Coach Michael Olszowka by e-mail at: michael.olszowka@sdowmo.org

GENERAL INFO:

Shoes: Good shoes are a must. Good shoes help to prevent injury. The color DOES NOT MATTER…this is not a fashion show, this is for comfort and protection!!!!! AVOID any shoe that is labeled as free or minimalists, these are non-supportive shoes are designed for a very specific type of runner, I have never had a high school runner that belonged in these shoes, those that had them almost always ended up injured, the shoe cannot handle our workouts. Spending $100+ on shoes may seem excessive but compared to dealing with an injury and medical costs the $100 will save money in the long run. There are name brand shoes, Nike, Adidas, Reebok, New Balance, etc…all of these companies produce a variety of shoes that vary in not only cost but the way they were engineered and what kinds of runner, foot, stride, and foot strike they were intended for. You can buy most shoes at department stores but these stores lack the knowledge of running and especially the engineering of the shoe and what type of runner that shoe was made for. Just because a shoe cost over $100 does not mean it is a good shoe for you. I cannot stress this enough….go to a reputable RUNNING STORE!!! My recommendation is the Big River Running Company. A good running store will be able to look at your previous shoes, your bare feet, your running gait, and tell you what style of shoe is engineered for you. They may even put you on a treadmill and make sure that the shoe is working for your stride/gait. They will allow you to take the shoe outside for a run through the parking lot. They are more expensive and, if you choose, you may use them for the fitting and then order online or go to a department store and get the exact same shoe. Many times if you tell them you are a high school track athlete they will offer a discount. Also, mention your price range, there are often many shoes that will fit a runner’s style and they can usually find something for any budget.

Spikes: Are not mandatory, but do offer a competitive advantage. These are shoes that are worn very rarely. They are not meant for training. These are shoes that may be worn for an hour on competition day, so do not over spend on spikes. They do make a specific cross country spike, this spike offered a more cushion and heel protection.

Clothing: Be Prepared…EVERYDAY! We will encounter temperatures as high as in the 90’s and possible lows down into the 30’s. Comfortable gym/running shorts and a t-shirt are a daily staple, hoodies and joggers may become necessary as fall arrives. Extra Clothes to change into after morning practice. Sock!!!! Socks are one of the most forgotten items for beginners. Kids who wear slides/sandals to school often forget socks for practice.

2024 WMS XC Schedule