cross country 2012 information

8/2/2019 Cross Country 2012 Information

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Cross Country 2012 Information

Dear Laker Cross Country Athlete and Parents,The Cross Country Season will be here before we all know it, and I wanted to send you and your parentsinformation so you will be informed and ready for the Cross Country season and for Cross Country camp.Please share this information with your parents!

Cross Country Season: Cross Country at the collegiate level is not just a sport but a lifestyle whichinvolves commitment and sacrifice. It is imperative that you train this summer not just when it isconvenient for you. You must make training a priority by committing and making running a daily habit.Our upperclassmen will push 1200 miles this summer and our upperclassladies will push 800 miles thissummer. Another part of our lifestyle is not just running and exercising but taking care of your body inother ways by working on core and push-ups. Nutrition is another key element that some athletes neglect.Nutrition is a big component of what our team looks to do each fall during the season. Please be preparedwhen entering cross country camp to give up All unhealthy food during the season. A short and far fromcomplete list includes: fast food, pop, any drink with high fructose corn syrup, ice cream, fried foods.etc.Another part of this lifestyle is not just running and eating healthy but also not partaking in typical socialcollege parties. That being said commit to not drinking any alcohol during the cross country season. It is astrong commitment to run cross country but certainly a very enjoyable and rewarding experience. It is as

fun and a wholesome experience as you can find!

*Parents* are welcomed and strongly encouraged to attend the first team meeting, fitness test, and eatdinner with the team on Thursday August 16, 2012. Parents we would like you to feel like part of ourteam, so please feel free to attend these first few events to cheer on your son or daughter and his or herteammates.

Cross Country Roster: please note this fall only those athletes that are eligible will be permitted topractice, compete, and be a member of the cross country team. Returning athletes that are not in goodacademic standing need to focus on academics and make that their priority.

Practice times Fall 2012: Please note we plan to practice from 6am to 8am this fall Monday throughFriday. Saturday we will practice in the morning and will start at either 8am or 9am depending on our

running location for that weekend. Sundays will always be a day off. Please note no practices are optional.You are expected to attend all practices, this includes Saturday practices!

Move-in date: This year we will have you move-in before the traditional students. Arrangements will bemade through me for you to move into your dorm anytime from 8am to 4pm on Thursday August 16, 2012.You need to contact me and let me know your dorm location so that I can provide the necessaryinformation to housing. Include this information along with your camp deposit no later than August 1,2012.

Information source: Please check the following website for updates and information throughout thesummer and the academic year. I strongly encourage you and your family and friends to add yourselves asa follower of this website (Click on the follow link on right side of the page) so that I know you arestaying updated. I also encourage you to post comments or questions on new posts:

http://lssurunning.blogspot.com/

Location: This year we are exciting to be returning to Wolverine Camps in Wolverine, MI. Wolverine islocated between Gaylord and Indian River.

Their website is: Their website is: http://www.wolverinecamps.com/


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Cost: The cost for this years cross-country camp will once again be $125.There will not be an increase infees!

Please mail a check payable to LSSU by August 1, 2012 to guarantee your attendance. The costs willcover housing and food while at Wolverine Camps. There is no need to bring additional spending money.

Mail checks to:Cross Country Office650 West Easterday AvenueSault Ste Marie, MI49783

Costs, transportation, and fundraisers: The University provides our cross country team with a budgetthat pays for our travel costs for all away meets. Uniforms are also provided (they are distributed at thebeginning of each season). The only cost you will have as an athlete is for cross country camp. Thecross country team only does two fundraisers each year the Turkey Trot and Cabin Fever road races. Wewill not encompass a great deal of your time with fundraisers.

Transportation: The team will provide transportation to all athletes that are cleared by the NCAAClearinghouse. Those not cleared by the NCAA Clearinghouse will have to provide their own

transportation. This includes to cross country camp! Get certified early!

Physicals: Those who have not completed a physical will need to do so prior to the beginning of cross-country camp. You can get a physical at home by your local doctor however; it needs to be completed onthe LSSU physical form.

Physical forms are available online please download and print the form if necessary:

http://www.lssulakers.com/information/forms/2011-12_Freshman_-_Transfer_Student-Athlete_Pre-

Participation_-_Medical_Information.pdf

Paperwork: Please ensure that prior to the beginning of cross-country camp you have completed thefollowing:

1. Physical:http://www.lssulakers.com/information/forms/2011-12_Freshman_-_Transfer_Student-Athlete_Pre-Participation_-_Medical_Information.pdf

2. Heath History and Medical Insurance forms:http://www.lssulakers.com/information/forms/2011-12_Primary_Insurance_Requirements_-

_Information_Forms_-_AMERICAN_Student-Athletes.pdf*

Please make sure you have all of this paperwork completed when you report to camp. You can either

mail the paperwork before you arrive or hand-deliver it. I would strongly recommendmailing the paperwork to Kris Veverka our athletic trainer. That way she can review the paperworkand let both yourself and me know before camp if you are missing anything. Also please have aphotocopy of your health insurance card (both back and front of the card). The training staff requires

all of these items before you are cleared for your first practice.

Mail paperwork to:Kris Veverka650 West Easterday AvenueSault Ste Marie, MI49783

Kriss contact information is: 906-635-2604, [email protected]


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Team paperwork: Please return the enclosed form to me as soon as possible to allow me to prepare for theseason. Information necessary on this form is contact information, uniform sizesetc.

Important Dates and Times:

Move-In for those living on Campus: Thursday August 16, 2012 anytime between 8am and4:00pm. You can contact the housing office at the following number with any questions: 906-635-2411. If you need to pickup your keys after hours please contact Campus Securitys their numberis 906-635-2210.

Report for team meeting: Thursday August 16, 2012 5pm Norris Center room 202. Team fitnesstest to follow. (Must have physical paperwork, heath history form, and insurance information).(Parents are strongly encouraged to attend) We will have dinner available for everyone at

Sherman Park after the fitness test.

Laker Week: see attach Laker Week schedule of events. Cross Country Camp at Wolverine Camps: Friday August 17, 2012 through Tuesday August 21,

2012.

First day of classes August 27, 2012 Mini XC Camp @ Monocle Lake/ Tahquamenon Falls over Labor Day weekend. Again this is

not optional but required. No cost for this camp!

Training Log: Everyone needs to complete a training log. You are required to maintain an

online training log so that I can monitor your progress. This is an importantrequirementplease log on today or you will be contacted to do so.

To become a member of our training club please register if you are not already a LogYourRun.com user.

http://www.logyourrun.com/my-profile/registers.html

Once you are logged in, please click on the following link, which will assign you to Lake Superior StateUniversity Running. (You can also go to http://lssurunning.blogspot.com and follow the directions there)

http://www.logyourrun.com/index.php?option=com_clubs&task=invite&code=8L77M5VoWvFNB2

Training Progress: This summer I would like all of you to email me at the end of each week with fouritems:

1. Your running volume for the week2. The total number of push-ups for the week3. Total minutes of core for the week4. Total time spent cross training.

I plan to post on the blog a progress chart showing how each athlete is progressing throughout the summer.You will then be able to compare your training to your teammates which should motivate you throughoutthe summer. The catch is you will have to email me to make the list!

Fitness Test: We will conduct our annual fitness test as always on the first day of the season to assess eachathletes fitness levels. This year our mens team will complete 10 miles for time and our womens teamwill complete 10km for time. This year each true cross country athlete will finish the distance for time evenif they fall off pace. Please remember to be very diligent and consistent with your training this summer.


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The fitness test is realistic for those who train appropriately. The fitness test as always will be conducted ona 2km (1.25 mile) loop on the Algonquin Ski trails.

Training: training programs will be posted on the team site.

http://lssurunning.blogspot.com

You need to train consistenly and diligently. Our conference is very competitive. The top men in ourconference typically run low 14 minutes and the top women have lately been breaking 16 minutes. Yes,guys there are ladies in our conference that can break 16 minutes!

The conference performance list is available:

http://www.tfrrs.org/lists/865.html

You can see that Taylor Heath was ranked 16th in the GLIAC this past outdoor season with a time of 15:04.

Train hard and consistent, that is the only way to have an opportunity to do well at the conference, regional,and national levels.

Summer training Incentives:

1. I will purchase $100 worth of Asics gear (clothing, shoes.etc) of an athletes choice if thesuccessfully pass the fitness test.

2. The overall leader for Men and Women for running volume over the summer, number of push-upscompleted over the summer, core, and cross training will all receive (per gender) will berecognized and will receive some Laker Gear (likely hooded sweatshirt, t-shirtsetc) at the firstteam meeting. However, you must email me weekly with training updates to qualify.

3. Any male athlete that completes 1200+ miles or any female athlete that completes 800+ miles overthe summer will also receive some Laker Gear and recognition.

Bikes:

I would also strongly encourage all of you to do some cross training this summer to compliment yourtraining and to help get you to the fitness levels I would like you to achieve. Biking is a great cross trainingactivity. I would encourage all of you to consider adding some mountain or road biking to your summertraining, to compliment your training not to supliment it. I would also really encourage you to bring a biketo XC camp.

NCAA Eligibility Center: It is important for all incoming freshman to be cleared by the NCAAClearinghouse prior to arrival at cross-country camp. Athletes must be cleared by the NCAA Clearinghousein order to travel with the team off campus as well as to compete. Therefore, it is critical that you take thetime to ensure that you are cleared before you arrive on campus and most certainly before we travel tocamp. Remember to send in your final transcripts after you graduate this spring and also pleaseremember to complete the amateurism portion with the NCAA Clearinghouse. Both portions need to becompleted before camp. The NCAA requires proof of graduation. Please contact the NCAA Clearinghouse

early for it can take several weeks to get cleared.Do not wait until the end of the summer!

For more information: www.eligibilitycenter.org


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What to bring to CAMP:

Sleeping bag Pillow Running clothes for warmer and cooler weather: remember to bring long sleeve shirts,

running pants, multiple pairs of running shortsetc Sun Screen Towel (beach towel, and normal towel) Baiting suit Bug Repellent Hat At least 2 pairs of running shoes. (Please break -in new shoes before camp!) notebook, pen/pencil

Itinerary:

Thursday August 16, 2012:

Early Move-In from 8:00am to 4:00pm TBA IMPACT Baseline Testing Group 1 TBA IMPACT Baseline Testing Group 2 Team meeting 5pm Norris Center RM202 (Parents are encouraged to attend!) Team fitness test to follow (Parents are encouraged to attend!) Dinner to follow the fitness test at Sherman Park(Parents are encouraged to attend!)

Friday August 17, 2012:

8:00am Meet at the Norris Center (Entrance near the athletic banners) 8:00am to 8:30am Head Shots in the Cooper Gym 9:00am Vans leave Norris Center for Wolverine 10:30am Run @ Wolverine 12:00pm Lunch 4:00pm Afternoon run 6:00pm Dinner 7:00pm Team and Individual Goal Setting (Sheets will be provided) 8:00pm Team Building Activity (TBD) 9:00pm Bond fire 10:00pm Bedtime

Saturday August 18, 2012:

6:15am Rise and Shine 6:30am Morning Run (Run from Wolverine Camp) 8:00am Breakfast 10:30am Team Building Activity (TBD) 11:15am Core Strength Circuit 12:00pm Lunch 3:00pm Afternoon Run 6:00pm Dinner 7:30pm Team Building Activity (TBD) 9:00pm Bond fire 10:00pm Bedtime


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Sunday August 19, 2012:

6:15am Rise and Shine 6:30am Morning Run (Run from Wolverine Camp) 8:00am Breakfast 10:30am Team Building Activity (TBD) 11:15am Core Strength Circuit 12:00pm Lunch 4:00pm Afternoon Run 6:00pm Dinner 7:30pm Team Building Activity (TBD) 9:00pm Bond fire at Beach 10:00pm Bedtime

Monday August 20, 2012:

6:15am Rise and Shine 6:30am Morning Run (Run from Wolverine Camp) 8:00am Breakfast 10:30am Team Building Activity (TBD) 11:15am Core Strength Circuit 12:00pm Lunch 4:00pm Afternoon Run 6:00pm Dinner 7:30pm Team Building Activity (TBD) 9:00pm Bond fire at Beach 10:00pm Bedtime

Tuesday August 21, 2012:

6:15am Rise and Shine 6:30am Morning Run (Run from Wolverine Camp) 8:00am Breakfast 10:30am Team Building Activity (TBD) 11:15am Core Strength Circuit 12:00pm Lunch PM depart Wolverine to return to campus PM afternoon RUN location TBD

Wednesday August 22, 2012:

Practice 6am to 8amThursday August 23, 2012:

Practice 6am to 8am

General Education Testing 10am See Laker Week activities sheet for meet information details.

Friday August 24, 2012:

Practice 6am to 8am Anchors Away Assembly 12pm Lakerpalooza 1pm See Laker Week activities sheet for meet information details.

Saturday August 25, 2012:


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Practice 6am to 8am or practice in the afternoon after womens walkTBD Womens Walk 9am Golf outing 12pm

Sunday August 26, 2012:

Practice TBDMonday August 27, 2012:

First day of classes Practice 6am to 8am Campus activities see attached sheet.

Tuesday August 28, 2012:

Second day of classes Practice 6am to 8am Campus activities see attached sheet.

Wednesday August 29, 2012:

Third day of classes Practice 6am to 8am Campus activities see attached sheet.

Thursday August 30, 2012:

Fourth day of classes Practice 6am to 8am Campus activities see attached sheet

Friday September 1, 2012:

End of the first week of classes Practice 6am to 8am

Saturday September 2, 2012:

Mini XC Camp Practice Monocle Lake 8am (Mission Hills)

Sunday September 3, 2012:

Practice Time 8am (Taqua Trail Run, Tahquamenon river run from mouth of river to theUpper Falls)

Monday September 4, 2012:

Practice Time 8 am (Monocle Lake)Tuesday September 5, 2012:

No classes today Practice Time 8 am

Wednesday September 7, 2011:

Practice 6am to 8am Classes Resume.


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2012 Cross Country Schedule

September 14, 2012: Spartan Invite (Michigan State University): East Lansing, MI

September 22, 2012: Pre-Conference Meet (Northwood University) Midland, MI

October 6, 2012: Lucian Rosa Invitational (University of Wisconsin Parkside): Kenosha, WI

October 20, 2012: GLIAC Championships (Northwood University): Midland, MI

November 3, 2012: NCAA Great Lakes Regional (University of Wisconsin Parkside): Kenosha, WI

--------------------------------------Stephen ElesHead Men's and Women's Cross Country Coach

Lake Superior State University650 West Easterday Avenue SSM, MI 49783Cell Phone: 906-322-6314

cross country 2012 information

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