Track and Cross Country
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Cross Country Fee
The cross country fee is $100 (if pre-registered by April 2013 pay only $75) annually per person. This money is used to pay your entry fees into races at a team rate. This money is non-refundable; once team fees have been paid the money cannot be returned. However, all of these races go to support non-profit entities.
Track Fee
The track fee is $150 ($125 if pre-registered by October 1, 2013) per person. This money is used to pay entry fees to track meets, which include the Texas State and Dallas Regional track meets. However, this fee does not include any travel expenses you may incur while traveling to these meets.
Sports Insurance Premium is included in the team fees!
It is a running 5K and 10K policy to have sports insurance.
Uniforms
The price for both the tank top and shorts is $31. We can order youth or adult sizes. The uniform is the same for both track and cross country. The uniform is red with white trim and black lettering which says “Rattlers.” The uniform is very light weight and one should purchase a black sleeveless tank top and black compression shorts to wear under the uniform. You will need a pair of running shoes and if you are in track you can purchase a pair of spikes with spikes no longer than ¼”. You must hand wash and air/line dry this uniform. Do not put it in the dryer.
Uniform Options
Rattler team hoodie and sweatpants can be purchased and they average $35 each.
Summer Track Camp
Jim Ryun Running Camps at ryunrunning.com
Jim Ryun Running Camp at either Eastern Mennonite University (in Harrisonburg, VA, dates are July 14-19, 2013), the University of California San Diego (June 23-28, 2013) or the University of Northern Colorado (July 28-August 2, 2013). As always, we provide quality training and insights for middle distance and distance runners (800 meters and up) in a Christian running camp environment.
Training
Running training for both track and cross country should consist of alternating the following workouts.
Day One – This is called the “in and out” workout. Sprint the straightways (100m) on the track and walk/jog the curves (100m) of the track for 3 miles and work up to 4 miles.
Day Two – Core Strength Drills
See the www.mayoclinic.org website for a slideshow of some common core drills.
Day Three – 100 step workout – Walk 10 steps, then run 10 steps. Walk 20 steps, then run 20 steps. Work your way up to walking 100 steps and running 100 steps, then start working your way back down. Walk 90 steps, then run 90 steps, etcetera. One step is measured by both the right leg then the left leg taking a step forward.
Day Four – Rest
Day Five – Sprint Workout
For Sprint Runners = Sprint 12 – 200m (a straightway and curve on a track) with a one minute recovery between each 200m
For Middle Distance Runners = 8 to 10 – 400m (one lap around a track) sprints with a 1 ½ minute recovery between each 400m. As you improve reduce your rest time.
Day Six – core Strength Drills
Day Seven – Rest
Cross Country Schedule
Sherman Arts Fest Run – Sherman, TX - September 21, 2013
Sports Pictures – September 28, 2013 Location and Time TBA (purchase is optional)
Reuel Little Classic – Madill, OK – October 12, 2013
Goober Run – Whitesboro, TX – October 19, 2013
Halloween Hustle – North Texas Medical Center, Gainesville, TX – October 26, 2013
Race For Rehab – Waterloo Park, Denison, TX – November 2, 2013
Turkey Trot – Fort Worth, TX – November 21, 2013
Junior High Awards Night - Date and Time TBA
Sports Banquet (for high school runners) - Date and Time TBA
Track Schedule for 2014
Training Meeting will be middle of January to order uniforms.
Track Meets will begin at the end of February.
Junior High track meets are on Monday nights.
High School (which includes Junior Varsity and Varsity) track meets are on Thursday evenings
There are two Saturday track meets: The Dallas Regional Home School Track and Field Championships and the Texas State Home School Track and Field Championships. Dates and Times TBA
Spring Pictures - Track Team Photos (purchase optional)
February 14, 2013 at Temple Baptist Church, Gainesville, TX Time: 1:00p.m.
Junior High Awards Night - Date and Time TBA
Sports Banquet (for high school runners) - Date and Time TBA
For track coach questions contact: Marc Dick, P. O. Box 383, Gordonville, TX 76245, Marcam.dick@sbcglobal.net, northpointranch@gmail.com, home (940) 668-7585, cell (903) 267-4349
The cross country fee is $100 (if pre-registered by April 2013 pay only $75) annually per person. This money is used to pay your entry fees into races at a team rate. This money is non-refundable; once team fees have been paid the money cannot be returned. However, all of these races go to support non-profit entities.
Track Fee
The track fee is $150 ($125 if pre-registered by October 1, 2013) per person. This money is used to pay entry fees to track meets, which include the Texas State and Dallas Regional track meets. However, this fee does not include any travel expenses you may incur while traveling to these meets.
Sports Insurance Premium is included in the team fees!
It is a running 5K and 10K policy to have sports insurance.
Uniforms
The price for both the tank top and shorts is $31. We can order youth or adult sizes. The uniform is the same for both track and cross country. The uniform is red with white trim and black lettering which says “Rattlers.” The uniform is very light weight and one should purchase a black sleeveless tank top and black compression shorts to wear under the uniform. You will need a pair of running shoes and if you are in track you can purchase a pair of spikes with spikes no longer than ¼”. You must hand wash and air/line dry this uniform. Do not put it in the dryer.
Uniform Options
Rattler team hoodie and sweatpants can be purchased and they average $35 each.
Summer Track Camp
Jim Ryun Running Camps at ryunrunning.com
Jim Ryun Running Camp at either Eastern Mennonite University (in Harrisonburg, VA, dates are July 14-19, 2013), the University of California San Diego (June 23-28, 2013) or the University of Northern Colorado (July 28-August 2, 2013). As always, we provide quality training and insights for middle distance and distance runners (800 meters and up) in a Christian running camp environment.
Training
Running training for both track and cross country should consist of alternating the following workouts.
Day One – This is called the “in and out” workout. Sprint the straightways (100m) on the track and walk/jog the curves (100m) of the track for 3 miles and work up to 4 miles.
Day Two – Core Strength Drills
See the www.mayoclinic.org website for a slideshow of some common core drills.
Day Three – 100 step workout – Walk 10 steps, then run 10 steps. Walk 20 steps, then run 20 steps. Work your way up to walking 100 steps and running 100 steps, then start working your way back down. Walk 90 steps, then run 90 steps, etcetera. One step is measured by both the right leg then the left leg taking a step forward.
Day Four – Rest
Day Five – Sprint Workout
For Sprint Runners = Sprint 12 – 200m (a straightway and curve on a track) with a one minute recovery between each 200m
For Middle Distance Runners = 8 to 10 – 400m (one lap around a track) sprints with a 1 ½ minute recovery between each 400m. As you improve reduce your rest time.
Day Six – core Strength Drills
Day Seven – Rest
Cross Country Schedule
Sherman Arts Fest Run – Sherman, TX - September 21, 2013
Sports Pictures – September 28, 2013 Location and Time TBA (purchase is optional)
Reuel Little Classic – Madill, OK – October 12, 2013
Goober Run – Whitesboro, TX – October 19, 2013
Halloween Hustle – North Texas Medical Center, Gainesville, TX – October 26, 2013
Race For Rehab – Waterloo Park, Denison, TX – November 2, 2013
Turkey Trot – Fort Worth, TX – November 21, 2013
Junior High Awards Night - Date and Time TBA
Sports Banquet (for high school runners) - Date and Time TBA
Track Schedule for 2014
Training Meeting will be middle of January to order uniforms.
Track Meets will begin at the end of February.
Junior High track meets are on Monday nights.
High School (which includes Junior Varsity and Varsity) track meets are on Thursday evenings
There are two Saturday track meets: The Dallas Regional Home School Track and Field Championships and the Texas State Home School Track and Field Championships. Dates and Times TBA
Spring Pictures - Track Team Photos (purchase optional)
February 14, 2013 at Temple Baptist Church, Gainesville, TX Time: 1:00p.m.
Junior High Awards Night - Date and Time TBA
Sports Banquet (for high school runners) - Date and Time TBA
For track coach questions contact: Marc Dick, P. O. Box 383, Gordonville, TX 76245, Marcam.dick@sbcglobal.net, northpointranch@gmail.com, home (940) 668-7585, cell (903) 267-4349
