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Cross Country is in its last week of Captains’ Practices

Here is the information for this week:

Here’s the schedule for this upcoming week of practice: (July 24 – July 28)
7/24 – Huguenot Park       – Easy Run
7/25 – James River           – Hill Workout
7/26 – Huguenot Park       – Easy Run
7/27 – James River           – Easy Run
7/28 – Huguenot Park       – Easy Fartlek Workout
7/29 or 7/30 (By yourself) – Long Run
Before practice, we will do some dynamic stretching to get warmed up for our run. After each run we will do striders, hip strengthening and core work. Don’t cut your workouts short, you aren’t helping yourself by doing this.
At some point this weekend and next weekend, get in a long run on your own. For those who have not been running very consistently try to aim for 7 miles. For athletes who have been running consistently or think that they can handle the full distance aim for 8 to 9 miles. If you run Saturday, feel free to make Sunday your rest day, meaning don’t run that day, and vice versa. During your long run, make sure to stay out of the heat by either running earlier in the morning or in the late afternoon. Also, remember to hydrate. In the heat, you will tend to lose a lot more water through sweat than if you were to run in cooler temperatures.
Starting times and ending times this upcoming week will not change: 7:30 AMand 9:00 AM
When we practice at James River, we will meet in the Junior parking lot and when we practice at Huguenot Park, we will be in the parking lot just past the playground on the right. We will also go to Einstein Bros. Bagels in Stony Point (3058 Stony Point Rd Richmond, VA 23235) or we will go to a teammate’s house for breakfast right after practice ends on Friday. Don’t forget to bring water, a towel, and a watch. Make sure you fuel up as soon as possible after you run; also, sleep is one of the biggest and easiest method of recovery after a run. Make sure to get between 8-10 hours of sleep a night.
Please email Coach Calfee (christopher_calfee@ccpsnet.net) or Coach Raskind (holeinone4@comcast.net) with any questions.
Also don’t forget, official practices start 7/31 and the following:
If you haven’t had a physical since May 1st, you MUST have one in order to participate at official practice which starts next Monday, July 31st.  The completed physical form must be filled out in its entirety, signed by the physician, and either turned in directly to the school office or given to Coach Calfee or myself at practice.   You must also turn in a signed concussion form.
Both these forms are available on the James River HS website.  When you go to the site, click on “Activities”, then click on
“Athletics”, then click on “Forms.”  You will see both the physical and concussion forms listed here.
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