1. Johnston Middle School Boys Cross Country
Coach Christopher Harken
Coach Andrew Minear

2. Requirements for Cross Country
Prior to Running, every athlete must have the following:
Physical
A physical to cover the entire season (through October)
Concussion Form
A current concussion form (for the current school year).
Requirements for Cross Country

3. Sign Up... Sign up now with the following information:
Your First and Last Name
Your “jdragon”
Your Parents/Guardians’ names
Your Parents/Guardians’ s
Your emergency number
Sign Up...

4. Celly Celly is our major source of communication.
Download the app (phone only)
Sign up using Google (jdragonmail.us)
User name should be first name.last name
Search
Password is “DragonsXC”
If not followed correctly, you might be removed.
Celly

5. Practices Practice time is from 3:10pm to 5:00pm
Get changed into running gear first.
Place backpacks/bags into Coach Harken’s Classroom (Room 318).
Meet outside Door 15 between the school and the gravel parking lot by 3:10pm.
We may have two different length routes around town. If we do, you get to choose which route. Be able to challenge yourself and complete the route in time.
Practices

6. After runs, we will keep a running record of how many miles you have done over the entire season!
Team Log

7. Have Parents pick you up on the West Side of school at the end of practice or a meet. (Parent Pick-up)
Parent Pick-up

8. Meets Meets are 2 mile races. Meets are Mondays and Tuesdays.
Strongly encouraged to ride the bus back and have parents pick you up at school. Builds team strength and unity.
Results will be posted the following day on the fitness sports website, at school, and on the athletics webpage.
Meets

9. Every runner is a different speed
Every runner is a different speed. Don’t compare yourself to other runners, compare yourself to you. Your teammates will help you with your goals if you are willing to compete against your old times and improve at every meet. The best way you can help yourself and your team is to reflect on your own times and work together to improve.
Goals

10. We run on trails that may cross intersections
We run on trails that may cross intersections. Please follow all road rules, especially:
Look both ways and look again before crossing streets.
Make sure you make eye-contact with the driver(s).
Run in groups as much as you can.
Wait for cross signals.
By doing just one will not ensure safety, take care of yourself before your run.
Road Safety

11. During the season, do your best to eat healthy
During the season, do your best to eat healthy... Avoid sugary, greasy, fatty foods as much as possible.
Water, water, and more water.
Ask teachers to allow you to have water bottles (I know they are allowed).
Get plenty of sleep (7-8 hours a night).
Be aware of pains (aches will happen)
Pain is sharp, aches are dull
Your Health

12. Johnston Cross Country Apparel
Order Due end of Monday, August 29th!!!
Johnston Cross Country Apparel

13. Any Questions?
No matter how fast, or how slow, you’re still beating the people on the couch.