July 22, 2023

Coach Kareene Hansen and Coach Amanda Ayala

Waupaca Middle School
khansen@waupacaschools.org

To all interested cross country runners grades 5-8 and their parents/guardians:

Enclosed in this letter is vital information to help prepare you for the 2023 cross-country season at WMS. Please sit
together and go through this information. We will follow it during the season.

Important dates
● First day of practice: Monday, August 21st, 3:00 pm, WMS and continues M-F
● First meet (Amherst Invite @ Standing Rock Park): Thursday, Aug.24
● No practice Tuesday, August 30th - WMS Open House Night
● During the school year, we practice from 3:15 - 5:00 Monday, Tuesday, Thursday, and Friday (unless there is
a race). The only Wednesday practice is 9/6/23.
● A Team Gear Store will be available soon on our website. waupacamscc@weebly.com
● End-of-season recognition banquet: week of October 9th
Preparation
Cross country is a unique sport in that any athlete of any level can compete throughout the season, so the sport can
be tailored to your individual wants and needs! Here are some guidelines to help you prepare for the first meet
● For everyone:
○ Practice proper nutrition (limit junk food, soda, and empty calories) and hydrate with water!
○ Stay active throughout the summer--run, walk, bike, and swim
○ Do strength training--at the very least, complete the warmup
○ Run at least two miles without stopping by the first day of practice. (If you are new to the team, we
will build up to 2 miles during the season.)
● To be competitive within the WMS program:
○ Practice proper nutrition (limit junk food, soda, and empty calories) and hydrate with water!
○ Run 2 miles without stopping by the first day of practice.
● To be competitive among other schools:
○ Practice proper nutrition (limit junk food, soda, and empty calories) and hydrate water!
○ Run 3-4 miles without stopping by the first day of practice.

Gear - Runners must have running shoes and clothes to participate in practice—no jeans or non-athletic shoes.
The gear needed for cross country is minimal, but all athletes should invest in the following equipment:
● QUALITY SHOE - Good shoes can be purchased at places like Scheel’s, RunAway, Fleet Feet, or other
sports retailers. Plan to spend $100-$150 on a good pair of shoes. While shoes purchased at
Walmart or Famous Footwear may be less expensive, the quality is often much lower and may result
in faster wear/tear of the shoes and may even cause or exacerbate injuries in some athletes.

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1149 Shoemaker Rd • Waupaca, WI 54981 • Ph: 715-258-4140 • Fx: 715-256-5681 www.waupaca.k12.wi.us

 ● APPROPRIATE CLOTHES-- the cross-country season is short, and we run in a wide range of weather:
○ Heat gear: as a reminder, there is still an athletics dress code. Athletes are not to run
shirtless during any practice or competition. Please have tank tops or lightweight shirts for
hot summer runs. Remember, darker colors absorb more light than lighter colors, so opt for
light colors when possible. Shorts designed for running are also preferable, but any shorts
will suffice.
○ Cold gear: we have been known to practice in rain and snow. In addition to heat gear, cold
gear is a necessity. Appropriate clothing can help prevent illness in cold weather. Opt for
light clothing that can be layered. Consider one or two long-sleeved shirts, running pants,
gloves, and a lightweight hat for cold weather.
○ Under layers: On race days, logos on a shirt and leggings worn under the uniform must be
less than 2” (leggings with the brand name all the way up the leg are not acceptable).
Safety
When running outdoors, there are a couple of safety considerations to keep in mind:
● Hydration: especially in the summer heat, it is important to hydrate! Sip water throughout the day,
and try to replace electrolytes after a workout. On an inactive day, you should drink about 64
ounces of water; when you work out, that number should only go up.
● Being a smart runner: the more I spend time working out outside, the more distracted drivers I see.
Now more than ever, we athletes need to be more aware than the motorists we share the road
with. Keep these safety precautions in mind:
○ If running on your own time with music, keep the volume low enough to hear your
surroundings. Consider running with only one earbud in. No music is allowed during
practices or during a race.
○ If running in the dark, consider investing in a reflective vest or reflective gear to help
motorists see you. If you are a late-night runner, also invest in a headlight (and consider tail
lights too).
○ Always run FACING traffic Always bike WITH traffic.
○ Cross streets responsibly: always take the most direct route across the street (cross at a
90-degree angle) and wait for stop light signals. NEVER dart in front of a car.

Stay connected - Parents and runners with smartphones:

Coaches will have announcements throughout the season. The easiest and most efficient way to contact you is
through the Remind App--this app will allow athletes and parents to receive important information such as when
we are close to returning from a race, if a race or practice is canceled, and other quick messages. It is also a great
place for you to contact us with quick, private messages. Make sure to include both Coach Kareene Hansen and
Coach Amanda Ayala in the chat.
All parents and runners, please sign up for the app! Simply text @cbebfg7b3 to the number 81010. Or join with this
link: https://remind.com/join/cbebfg7b3

**If you joined the Cross-Country Remind group in the past, you will not need to join again.**

If you have any questions, contact the Coaches through Remind, or at the email listed at the top of this letter.

1149 Shoemaker Rd • Waupaca, WI 54981 • Ph: 715-258-4140 • Fx: 715-256-5681 www.waupaca.k12.wi.us