1. Howard XC 2017

2. Coaches Leah Foran – Head Girls Coach Zack Dickerson – Head Boys Coach
Zack Dickerson – Head Boys Coach
Brian Gertzen – Assistant Coach

3. Paperwork- Aug 1-8 Physical (Dated after April 2017)
Proof of Residence (BGE, Water, Cable bill, dated after July 2017)
Permission form
BOTH Concussion forms
Cardiac Arrest form
Freshman do not need report cards but 10/11/12 grade transfers do
Forms can be found in the athletics section of howardhighschool.net

4. First Day of Practice Aug 9 – 8am. Meet in front of the gym
Aug 14th – First day of tryouts.
Items you should bring:
Running clothes (Shorts and a t-shirt)
Water Bottle
Running watch
Running shoes that have been purchased within the last 6 months
Sunscreen (Depending on how hot it is)

5. Time Trial / Cuts
We will have a 2 mile time trial on Aug 14th. This will help determine who makes the team and help determine who is Varsity for the first meet.
There will be a “Make-up” time trial during the second week for those who did not hit the time during the 1st trial.
Boys: 17 Minutes (8:30 min mile pace)
Girls: 20 Minutes (10min mile pace)
After the 2nd time trial final cuts will be made.

6. Practice Expectations
Athletes can expect to run approximately 3-7+ miles a day at practice. (This includes a warm up and cool down)
Running routes are the same for all levels of runners/intensity and practice format may change.
Remind kids to bring water bottles and watches to practice.

7. Summer Striders HIGHLY ENCOURAGED that everyone joins
(Bullseyerunning.com) – Youth programs
Meets Monday (Oakland Mills, 6:30pm), Wednesday (Rockburn Park, 6:30pm), and Thursday (Atholton, 6:30pm).
Runs are organized by XC coaches from throughout the county and runs range from 3-10 miles

8. Tues / Sat Howard Runs
We meet on Howard and Saturday at Rockburn Park from am.
We will focus on running but also on…
- Strength training (Abs and weight room)
- Flexibility (stretching)
- Injury Prevention

9. Text Alerts Text HowardXC to 443-955-5113
Used for important team messages and alerts. (EX: If we cancel practice due to weather we will send out a text)

10. Injuries?
#1 Goal is for athletes to come into the season in shape AND HEALTHY.
Most running injuries are minor and only require a few days off or light running to heal
Soreness and tightness is to be expected when athletes begin running.
Athletes will express concern about sore knees and sore shins. This could be a result of shoes or new training.
Athletes need to progress smartly and not get discouraged by discomfort, weather, or motivation.

11. Website

12. If you have any questions at all over the summer please email us anytime.