6-12th grade athletes who plan to join cross country in the fall are strongly encouraged to run during the summer. High school athletes will be practicing 5 days a week starting on August 7 (a physical dated on or after April 15, 2023 will be necessary to start at that time) with middle school starting a few weeks later, and it is best to start training now to be ready. 4-5 runs a week should do the trick for most. You don't have to run fast or far, but consistent running will be beneficial, and speed and endurance will naturally follow. If you are a new runner, or just starting to run distance, start with 20-30 minute runs. You want to be able to run 30 minutes comfortably by the start of the season. You may have to start with one minute running, followed by one minute walking, but with persistence you will improve. When you hit the 30 minute mark, work on building up to 45 minutes. Once you reach 100 miles you will earn an off season running singlet as a reward. A good way to record miles is to use a free version of the Strava app. You can sync devices or enter runs manually to keep track of miles and to follow other runners on the team. 

Athletes and parents/guardians of athletes who plan to run should join Remind by sending a text message to the number 81010. Type @kross23 in the message box and send it. This will allow you to sign up, get messages about summer running opportunities, and communicate with Coach Brown. 

Coach Brown will be in Kalkaska on Monday and Thursday mornings from 8-9:30 AM through most of the summer beginning on Monday, June 19 (Thursday, June 29- Wednesday, July 5 will be our mandated "dead period" where coach and athletes are not allowed to meet). If you have questions you can email Coach Brown at dbrown@kpschools.com or send a message on Remind. 

We have many talented athletes returning in 2023, but need new members of the team to grow the program in the short and long run. We encourage all levels of runners to join, and work on setting personal goals to compete with yourself and against others. This is a great sport for athletes who do not have a fall sport but participate in a winter or spring sport. It provides excellent opportunities to push personal boundaries and to be competitive.  

Hope to see you this summer. If you need training advice because you live too far out to conveniently meet each week or are out of town for the summer please let Coach Brown know and we will accommodate your situation.  

Eat well, hydrate, get enough rest, stretch a lot and get some miles in and have a great summer. 

Excelsior!