Cross Country 2013 Information

Dear Laker Cross Country Athlete and Parents, The Cross Country Season will be here before we all know it, and I wanted to send you and your parents information so you will be informed and ready for the Cross Country season and for Cross Country camp. Please share this information with your parents! Cross Country Season: Cross Country at the collegiate level is not just a sport but a lifestyle which involves commitment and sacrifice. It is imperative that you train this summer not just when it is convenient for you. You must make training a priority by committing and making running a daily habit. Our upperclassmen will push 1200 miles this summer and our upperclassladies will push 800 miles this summer. Another part of our lifestyle is not just running and exercising but taking care of your body in other ways by working on core and push-ups. Nutrition is another key element that some athletes neglect. Nutrition is a big component of what our team looks to do each fall during the season. Please be prepared when entering cross country camp to give up All unhealthy food during the season. A short and far from complete list includes: fast food, pop, any drink or food item with high fructose corn syrup, ice cream, fried foods.etc. What you eat has a significant impact on recovery time. The healthier you eat the more you can train (because it improves your recovery times and prevents you from muscle soreness) and ultimately the faster you can become as a runner. Another part of this lifestyle is not just running and eating healthy but also not partaking in typical social college parties. That being said commit to not drinking any alcohol during the cross country season. It is a strong commitment to run cross country but certainly a very enjoyable and rewarding experience. (Running in places like Tahquamenon falls, pictured rocks, the races, the teammatesetc) It is as fun and a wholesome experience as you can find!

*Parents* are welcomed and strongly encouraged to attend the first team meeting, fitness test, and eat
dinner with the team on Friday August 16, 2013. Parents we would like you to feel like part of our team, so please feel free to attend these first few events to cheer on your son or daughter and his or her teammates. Cross Country Roster: please note this fall only those athletes that are eligible will be permitted to practice, compete, and be a member of the cross country team. Returning athletes that are not in good academic standing need to focus on academics and make that their priority. Practice times Fall 2013: Please note we plan to practice from 6am to 8am this fall Monday through Friday. Saturday we will practice in the morning and will start at either 8am or 9am depending on our running location for that weekend. Sundays will always be a day off. Please note no practices are optional. You are expected to attend all practices, this includes Saturday practices! Freshman I would encourage you to schedule your class between 9am and 5pm if possible, try to avoid labs in the evenings, as well as labs later in the week. For example if you have the option to take a lab on Wednesday or Friday please choose the Wednesday lab. We leave for meets on Fridays and it is difficult to miss and make up lab work. Move-in date: This year we will have you move-in before the traditional students. Arrangements will be made through me for you to move into your dorm anytime from 8am to 4pm on Friday August 16, 2013. You need to contact me and let me know your dorm location so that I can provide the necessary information to housing. Include this information along with your camp deposit no later than August 1, 2013. Information source: Please check the following website for updates and information throughout the summer and the academic year. I strongly encourage you and your family and friends to add yourselves as a follower of this website (Click on the follow link on right side of the page) so that I know you are staying updated. I also encourage you to post comments or questions on new posts: http://lssurunning.blogspot.com/

Location: This year we are exciting to be returning to Wolverine Camps in Wolverine, MI. Wolverine is located between Gaylord and Indian River. Their website is: http://www.wolverinecamps.com/ Cost: The cost for this years cross-country camp will once again be $125 for all new athletes and returning athletes that turned in their raffle tickets. There will not be an increase in fees! Those athletes that did not turn in their raffle tickets costs for cross country camp will be $155 (the $125 + $30 for the raffle tickets that they did not submit). Please mail a check payable to LSSU by August 1, 2013 to guarantee your attendance. The costs will cover housing and food while at Wolverine Camps. There is no need to bring additional spending money. Mail checks to: Cross Country Office 650 West Easterday Avenue Sault Ste Marie, MI 49783 Costs, transportation, and fundraisers: The University provides our cross country team with a budget that pays for our travel costs for all away meets. Uniforms are also provided (they are distributed at the beginning of each season). The only cost you will have as an athlete is for cross country camp . The cross country team only does two fundraisers each year the Turkey Trot and Cabin Fever road races. We will not encompass a great deal of your time with fundraisers. Please note the track and field team also participates in a fundraiser called the Womens Walk contact Coach Sparks for more information regarding the Womens walk. Below is a link to more information: http://www.lssulakers.com/information/Womens_Walk/Women-s_Walk Cross Country Banquet and Turkey Trot: (Place a note on your calendars!) Parents, please mark your calendar for the weekend of November 16, 2013. Our team will be hosting the 8th Annual Turkey Trot and we will also be having our end of the season XC Award banquet. I would like to invite all families to attend these events. Come and walk or run in the Turkey Trot and help support out team then come celebrate the hard work and success of your son or daughter and our team at our end of the season banquet. Transportation: The team will provide transportation to all athletes that are cleared by the NCAA Clearinghouse. Those not cleared by the NCAA Clearinghouse will have to provide their own transportation. This includes to cross country camp! Get certified early! Physicals: Those who have not completed a physical will need to do so prior to the beginning of crosscountry camp. You can get a physical at home by your local doctor however; it needs to be completed on the LSSU physical form. Physical forms are available online please download and print the form if necessary: http://www.lssulakers.com/information/forms/2011-12_Freshman_-_Transfer_Student-Athlete_PreParticipation_-_Medical_Information.pdf Paperwork: Please ensure that prior to the beginning of cross-country camp you have completed the following:

1.

Physical: (must be completed using the last page from the medical information packet below)

2. Heath History and Medical Insurance forms: http://www.lssulakers.com/information/forms/2012-13_Pre-Participation__Medical_Information_-_Freshman_-_Transfer_Student-Athletes_%2811_Pages%29.pdf http://www.lssulakers.com/information/forms/2012-13_Primary_Insurance_Requirements__Information_Forms_-_ALL_Student_Athletes_%286_Pages%29.pdf Please make sure you have all of this paperwork completed when you report to camp. You can either mail the paperwork before you arrive or hand-deliver it. I would strongly recommend mailing the paperwork to Kris Veverka our athletic trainer. That way she can review the paperwork and let both yourself and me know before camp if you are missing anything. Also please have a photocopy of your health insurance card (both back and front of the card). The training staff requires all of these items before you are cleared for your first practice. Mail paperwork to: Kris Veverka 650 West Easterday Avenue Sault Ste Marie, MI 49783 Kriss contact information is:

906-635-2604, kveverka@lssu.edu

Team paperwork: Please return the enclosed form to me as soon as possible to allow me to prepare for the season. Information necessary on this form is contact information, uniform sizesetc. Important Dates and Times: Move-In for those living on Campus: Friday August 16, 2013 anytime between 8am and 4:00pm. You can contact the housing office at the following number with any questions: 906-635-2411. If you need to pickup your keys after hours please contact Campus Securitys their number is 906635-2210. Report for team meeting: Friday August 16, 2013 4:30 pm Norris Center room 202. Team fitness test to follow. (Must have physical paperwork, heath history form, and insurance information). (Parents are strongly encouraged to attend) We will have dinner available for everyone at Sherman Park after the fitness test. Laker Week: see attach Laker Week schedule of events. Cross Country Camp at Wolverine Camps: Saturday August 17, 2013 through Wednesday August 21, 2013. First day of classes August 26, 2013 We always have practice at Monocle Lake/ Tahquamenon Falls (our annual Mission Hill workout, and the Taqua trail run!) over Labor Day weekend. Again this is not optional but required. No cost for these activities!

Training Log: Everyone needs to complete a training log. You

are required to maintain an online training log so that I can monitor your progress. This is an important
requirementplease log on today or you will be contacted to do so.

To become a member of our training club please register if you are not already a LogYourRun.com user. http://www.logyourrun.com/my-profile/registers.html Once you are logged in, please click on the following link, which will assign you to Lake Superior State University Running. (You can also go to http://lssurunning.blogspot.com and follow the directions there) http://www.logyourrun.com/index.php?option=com_clubs&task=invite&code=8L77M5VoWvFNB2 Training Progress: This summer I would like all of you to email me at the end of each week with four items: 1. 2. 3. 4. Your running volume for the week The total number of push-ups for the week Total minutes of core for the week Total time spent cross training.

I plan to post on the blog a progress chart showing how each athlete is progressing throughout the summer. You will then be able to compare your training to your teammates which should motivate you throughout the summer. The catch is you will have to email me to make the list! Fitness Test: We will conduct our annual fitness test as always on the first day of the season to assess each athletes fitness levels. This year our mens team will complete 10 miles for time and our womens team will complete 10km for time. This year each true cross country athlete will finish the distance for time even if they fall off pace. Please remember to be very diligent and consistent with your training this summer. The fitness test is realistic for those who train appropriately. The fitness test as always will be conducted on a 2km (1.25 mile) loop on the Algonquin Ski trails. Training: training programs will be posted on the team site. http://lssurunning.blogspot.com You need to train consistently and diligently. Our conference is very competitive. The top men in our conference typically run low 14 minutes and the top women have lately been breaking 16 minutes. Yes, guys there are ladies in our conference that can break 16 minutes! The conference performance list is available: Indoor performance list: http://www.tfrrs.org/lists/959.html Outdoor performance list: http://www.tfrrs.org/lists/1064.html Train hard and consistent, that is the only way to have an opportunity to do well at the conference, regional, and national levels. If you look at both lists you will see that 25 men ran 15:15 or faster for the 5k both indoors and outdoors. For the Women 18:29 was ranked 25th in the conference indoors and 18:26 was 25th outdoors. Only 8 athletes score per event. Also note that during the track season Coach Sparks only travels those that are competitive (typically top 25 in the conference) to the indoor and outdoor conference meets during the track season. Summer training Incentives:

1. 2.

3.

I will purchase $100 worth of Asics gear (clothing, shoes.etc) of an athletes choice if they successfully pass the fitness test. The overall leader for Men and Women for running volume over the summer, number of push-ups completed over the summer, core, and cross training (per gender) will be recognized and will receive some Laker Gear (likely hooded sweatshirt, t-shirtsetc) at the first team meeting. However, you must email me weekly with training updates to qualify. Any male athlete that completes 1200+ miles or any female athlete that completes 800+ miles over the summer will also receive some Laker Gear and recognition.

Bikes: I would also strongly encourage all of you to do some cross training this summer to complement your training and to help get you to the fitness levels I would like you to achieve. Biking is a great cross training activity. I would encourage all of you to consider adding some mountain or road biking to your summer training, to complement your training not to supplement it. I would also really encourage you to bring a bike to XC camp. We also do some swimming at cross country camp so bring goggles if you have some. NCAA Eligibility Center: It is important for all incoming freshman to be cleared by the NCAA Clearinghouse prior to arrival at cross-country camp. Athletes must be cleared by the NCAA Clearinghouse in order to travel with the team off campus as well as to compete. Therefore, it is critical that you take the time to ensure that you are cleared before you arrive on campus and most certainly before we travel to camp. Remember to send in your final transcripts after you graduate this spring and also please remember to complete the amateurism portion with the NCAA Clearinghouse. Both portions need to be completed before camp. The NCAA requires proof of graduation. Please contact the NCAA Clearinghouse early for it can take several weeks to get cleared. Do not wait until the end of the summer! For more information:

www.eligibilitycenter.org

What to bring to CAMP: Sleeping bag Pillow Running clothes for warmer and cooler weather: remember to bring long sleeve shirts, running pants, multiple pairs of running shortsetc Sun Screen Towel (beach towel, and normal towel) Swim suit Bug Repellent Hat At least 2 pairs of running shoes. (Please break -in new shoes before camp!) notebook, pen/pencil bike swimming goggles

Itinerary: Friday August 16, 2013: Early Move-In from 8:00am to 4:00pm 3pm IMPACT Baseline Testing Group 1 (Athletic training room) for anyone who has not been tested either last year or this year. All new athletes must be tested. Team meeting 4:30pm Norris Center RM202 (Parents are encouraged to attend!) Team fitness test to follow (Parents are encouraged to attend!) Dinner to follow the fitness test at Sherman Park (Parents are encouraged to attend!) Dinner: Turkey, Wheat bread, wraps, cheese, mustard, water, spinach.

Saturday August 17, 2013: 8:00am Meet at the Norris Center (Entrance near the athletic banners) 8:00am Breakfast (Yogurt, Bagels, bananas, PB and honey) 9:00am Vans leave Norris Center for Wolverine with a stop at Mackinaw Island 10:00am Take the 10am Ferry to Mackinaw Island 11:00am Long Run @ Mackinaw Island Take the 3:30pm ferry. 4:00pm Depart Mackinaw City for Wolverine 4:30pm Estimated arrival to Wolverine 5:00pm Move items and settle into dorms. 6:00pm Dinner: Spaghetti with meat sauce, water, spinach salad. 7:00pm Team and Individual Goal Setting (Sheets will be provided) 8:00pm Team Building Activity (TBD) 9:00pm Camp Fire 10:00pm Bedtime

Sunday August 18, 2013: 6:30am Rise and Shine 7:00am Morning Run (Run from Wolverine Camp) 9:00am Brunch Oatmeal, eggs, peanut butter, raisins, fresh fruit, and water.

11:00am Team Building Activity (TBD) 11:30am Core Strength Circuit 12:00pm Light snack if necessary peanut butter, bread, bananas, fresh fruit. 3:00pm Afternoon Run 6:00pm Dinner Dinner: Baked Chicken, water, spinach salad. 7:30pm Team Building Activity (TBD) 9:00pm Camp Fire 10:00pm Bedtime

Monday August 19, 2013: 6:30am Rise and Shine 7:00am Morning Run (Run from Wolverine Camp) 9:00am Brunch Oatmeal, eggs, peanut butter, raisins, fresh fruit, and water. 11:00am Team Building Activity (TBD) 11:30am Core Strength Circuit 12:00pm Light snack if necessary peanut butter, bread, bananas, fresh fruit. 1:00pm High ropes course, climbing wall, and 400ft zip line Group 1! 3:00pm Afternoon Run 6:00pm Dinner Dinner: chili, water, and spinach salad. 7:30pm Team Building Activity (TBD) 9:00pm Camp Fire 10:00pm Bedtime

Tuesday August 20, 2013: 6:30am Rise and Shine 7:00am Morning Run (Run from Wolverine Camp) 9:00am Brunch Oatmeal, eggs, peanut butter, raisins, fresh fruit, and water. 11:00am Team Building Activity (TBD) 11:30am Core Strength Circuit 12:00pm Light snack if necessary peanut butter, bread, bananas, fresh fruit. 1:00pm High ropes course, climbing wall, and 400ft zip line Group 2! 3:00pm Afternoon Run 6:00pm Dinner Dinner: Baked fish or lasagna, water, spinach salad. 7:30pm Team Building Activity (TBD) 9:00pm Camp Fire 10:00pm Bedtime

Wednesday August 21, 2013: 6:30am Rise and Shine 7:00am Morning Run (Run from Wolverine Camp) 9:00am Brunch Oatmeal, eggs, peanut butter, raisins, fresh fruit, and water. 11:00am Team Building Activity (TBD) 11:30am Core Strength Circuit 12:00pm Light snack if necessary peanut butter, bread, bananas, fresh fruit. 1:00pm Depart Wolverine for Wilderness State Park 2:00pm Run at Wilderness State Park

4:00pm Depart Wilderness State Park 5:00pm Estimated return to Campus 5:00pm Dinner on campus QD

Thursday August 22, 2013: Practice 6am to 8am General Education Testing 10am See Laker Week activities sheet for meet information details. Friday August 23, 2013: Practice 6am to 8am Anchors Away Assembly 12pm Lakerpalooza 1pm See Laker Week activities sheet for meet information details. Saturday August 24, 2013: Practice 6am to 8am or practice in the afternoon after womens walk TBD Womens Walk 9am Golf outing 12pm Sunday August 25, 2013: Practice 3pm Meet at SAC

Mandatory NCAA Meeting LIB278 6pm

Monday August 26, 2013: First day of classes Practice 6am to 8am Campus activities see attached sheet. Tuesday August 27, 2013: Second day of classes Practice 6am to 8am Campus activities see attached sheet. Wednesday August 28, 2013: Third day of classes Practice 6am to 8am Campus activities see attached sheet. Thursday August 29, 2013: Fourth day of classes Practice 6am to 8am Campus activities see attached sheet Friday August 30, 2013: End of the first week of classes Practice 6am to 8am Saturday August 31, 2013: Practice Monocle Lake 8am (Mission Hills)

Sunday September 1, 2013: Practice Time 8am (Tahqua Trail Run, Tahquamenon river run from mouth of river to the Upper Falls) Monday September 2, 2013: Practice Time 8 am (Monocle Lake) Labor day no classes Tuesday September 3, 2013: Practice 6am to 8am There are classes on Tuesday after labor day this year. Wednesday September 4, 2013: Practice 6am to 8am Thursday September 5, 2013: Practice 6am to 8am Friday September 6, 2013: Practice 6am to 8am

2013 Cross Country Schedule September 21, 2013: Pre-Conference Meet (Michigan Tech University) October 4, 2013: Lansing Invite (LCC) October 12, 2013: Lucian Rosa Invitational (University of Wisconsin Parkside): October 26, 2013: GLIAC Championships (Michigan Tech University) November 9, 2013: NCAA Great Lakes Regional (University of Wisconsin Parkside): November 16, 2013: Turkey Trot 5k Road Race and Cross Country Banquet -------------------------------------Stephen Eles Head Men's and Women's Cross Country Coach Lake Superior State University 650 West Easterday Avenue SSM, MI 49783 Cell Phone: 906-322-6314 Houghton, MI Lansing, MI Kenosha, WI Houghton, MI Kenosha, WI LSSU