Welcome to Miwok Cross Country. The Miwok Middle School XC
program has a rich legacy of success and fostering a passion for
running, as well as providing a positive environment for our
student athletes to train, compete, and develop lifelong
friendships with their peers. Committing ourselves as
teammates and student-athletes is paramount. Nothing comes
before that, including winning.
Our positive team climate should serve to represent and permeate
throughout the greater Miwok community, including our student
body, staff, alumni, local businesses, and nearby
community. All athletes on the Cross Country roster are
well aware of this honor and responsibility. Team captains
help to anchor the value of our influence every year.
2023 Cross Country Captains
“The real purpose of running isn’t to win the race,
it’s to test the limits of the human heart.” Bill
A SCUSD sports participation packet must be turned in prior
to attending any practice session. Click on the link below
and print. You can return these forms in person or via
email to our Athletic Clearance Director, Natasha Brown, when
HERE to access the sports packet.
GEAR: Athletes should wear comfortable
running shorts, t-shirt, running shoes, and bring a water bottle.
COST: Any fees associated with the season
will be minimal. Funds are used to pay for t-shirts and
miscellaneous items that pop up. Fees will be announced
once practice begins on TBD.
FLEET FEET NIGHT: Our annual Fleet Feet
night will be held in the end of August. You DO
NOT WANT TO MISS THIS!!! After the close of normal
business hours, Fleet Feet reserves a night solely for the
purpose of serving the needs of our Miwok Middle XC student
athletes. Fleet Feet provides two unique features to find
the shoe that is most appropriately built for the shape and
function unique to each runner’s foot. In other words, the
runner is the patient, and Fleet Feet is the foot doctor.
Shoes are suggested for function, not style. This is not a
required event, and athletes are not mandated to purchase their
running shoes at Fleet Feet. All runners do receive a 10%
discount during their team’s reserved night.
PRACTICE LOCATIONS: Practice sessions are
held at Miwok Middle and McKinley Park, conveniently located one
block adjacent to campus.
TRAINING: Training is the core of our
sport. Running is not a sport one can participate and
compete in without proper training. TIME and CONSISTENCY
are the bookends of a healthy, successful runner. Too much,
too fast, too soon NEVER works and injuries become
inevitable. Here is a list a proper training fundamentals
and key terms our runners will be exposed to throughout their
careers here at Miwok Middle and in a quality high school program
Every Run Has a Purpose
TRANSPORTATION: Parents are responsible for
arranging rides to/from practice and events. It is extremely
important that athletes are prepared with the appropriate gear
for each practice and event.
Willow Hills Reservoir: 1655 Iron Point Rd., Folsom, CA
William Pond Park: 5700 Arden Way, Carmichael, CA 95608
Official practice will begin on Wednesday, August 16.
Due to scheduled vacations and other family commitments, many
kiddos perhaps may be missing from practice in the three weeks
leading up to the start of the school year. That is
expected, understood, and there is no need to worry about missed
practice time during this period. Once the school year
begins, however, it is expected that every runner attends every
August 16, 17, 18: 7:30 am – 9 am
August 21, 22, 23: 7:30 am – 9 am
August 28, 29, 30: 7:30 am – 9 am
Once School begins, practices will be Monday, Tuesday, Wednesday,
from 2:45 – 4 pm.
Fleet Feet Night: Monday, August 28; 5pm –
Fleet Feet is a longtime sponsor of our school XC and Track
programs. At the beginning of each season, Fleet Feet
invites our team in for a private fitting, for our team runners
only. This occurs after the close of normal business hours,
and all runners receive 10% off their training
shoes. For new customers, such as the vast majority of
our incoming 7th graders, Fleet Feet performs a pressure
plate reading and 3-D scan to accurately suggest the shoe most
appropriately built for the runner’s foot. The
knowledgeable staff picks the shoe as if the runner were the
patient. Attendance is not required, however this is not
something you want to miss. Click this Link for more
This is an orientation to get acquainted with everything
associated with the season and the team. Meet the kiddos,
message from the team captains, schedule updates, and more, will
be shared at this time. All athletes and one (1) parent /
guardian should be in attendance.
All runners should begin the following training schedule ASAP,
and as early as possible in the mornings. Runners
should not expose themselves to the hot air of the late mornings,
afternoons, and / or early evenings during the warmer season in
our region. You too, PARENTS… Heat stroke, heat
exhaustion, dehydration, low sugar levels, etc. should be AVOIDED
AT ALL COSTS, and these risks are elevated when running during
the times of day just described. Prior to beginning, please
watch this video from America’s top running coach, Dr. Jack
Daniels. Don’t laugh parents, his name really is Dr. Jack
Daniels, and the vast majority of the running guru’s in our
country follow his work.
60% Heart Rate: Easy runs should be
performed at a pace that allows the runner to hold a
conversation during the activity. If running alone, put
some earbuds in and sing along while running.
Focus should be on: “Time Spent
Running!” Not on Speed…
Too Much, Too Fast, Too Soon: Avoid
this at all costs. When in doubt, run slower for a
shorter distance and repeat when your body is ready.
Why do we start our own personal training prior to team
workouts?: Take ownership of your own training
and on your own schedule; begin team practice with confidence
knowing you have initiated training on your own terms.
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