Milford High cross country athletes:
Having a fun summer yet? Hope so. I sure am.
Actually I’m also getting pretty anxious for the fall when the high school
cross country season sprints into action, and the Milford CC teams take
their best shot at a Henlopen Conference and even Division II state championship.
Believe it or not, all the action is only about a month away. Yes! One
month! In fact, the first day of practice for fall sports is Aug. 21. Plus,
many of your fellow teammates have already begun summer workouts on their
own so they will be in top condition for the opening cross country meet
at home against Laurel on Sept. 11.
Here’s a few things to consider as you and your teammates gear up for the
fall running season:
Physicals:
All high school athletes must have physicals before participating in any
sport. If you haven’t received your physical yet, contact a local physician
and make an appointment immediately.
Official first day of practice: The first
regularly scheduled practice with Coach Bloom will be 9 a.m. Friday morning,
Aug. 21 near the MHS stadium. Be prepared to run.
Regular practice schedule: Following the first
official day, practices will begin each weeknight at 6 p.m. near the MHS
stadium. A Saturday practice will also begin 9 a.m. Aug. 22 near the MHS
stadium. Saturday practices on Aug. 29, Sept. 5, Sept. 12, and Sept. 26
will be held at Killens Pond State Park. Once school reopens Sept. 8, practices
will be held after school each day. According to DSSAA rules, no practice
will last more than two hours. No practice will be held on Labor Day, Sept.
7. Some practices may be held at other sites; athletes will be notified
in advance.
Summer
captains’ practices: Led by MHS senior Billy
Haines and junior Heather Rudd, these summer practices are suggested for
all runners. These practices will begin soon, and Haines and Rudd will
likely be contacting you. According to DSSAA rules, Coach Bloom cannot
attend these practices.
Summer
camps and open 5K races: Numerous summer camps
and local 5K runs are available throughout the remainder of the summer
to any interested runner. Contact Coach Bloom to get more information on
these camps and open 5K races.
Necessary
gear: The sport of cross country lacks much
required gear. A cool, comfortable, light-weight pair of running shoes
is the biggest need. Running shoes range in a variety of colors and prices,
but need not be expensive. All-leather shoes are usually hot and uncomfortable.
Light weight and cushioned soles are a must. Besides shoes, a cool, light-weight
shirt and shorts round out any running outfit. During cool weather, sweats
should be brought to practice.
Diet:
Diet is very important to runners, and plenty of water is most important.
Keep the fluids in your body. Drink a lot. Potassium and a little extra
salt help keep muscles from cramping, and carbohydrates provide energy.
Eating just prior to running will make most runners feel ill. Also, try
to drink fluids throughout the day (not a lot immediately before a run).
Stretching:
At least 15 minutes of stretching should be done before and after a run,
so if you run on your own this summer, make sure you stretch on your own,
too. VERY IMPORTANT. Don’t be injured. Be racing. All muscles, especially
in the legs, should be stretched for about 30 seconds each.
Bring
a friend: Although nearly 60 prospective athletes
have expressed interest in cross country this fall, we, the MHS CC teams,
need all the help we can muster. So, if you have a friend or know someone
who may like to join in the fun, please talk to them and bring them along
to a practice. I will also contact anyone you think may be interested.
Just
contact Coach Bloom: Feel free to call me
at home between 8 a.m. and 8 p.m. weekdays with any questions or concerns
you may have. My e-mail address is bloomies@bellatlantic.net.
Have fun . . . Run!!!!!!!!!!
Coach Czar Bloom