Cross Country

2013 Fall XC Coaches

Mr. Mike MeisteringMr. Hugh Mundy

Mr. Matthew Chylak ‘09

Mr. Sean Galiczynski ‘08Mr. Eric Arnold ’08

Mr. John Mundy ’65Mr. Mike Seminack

The Website

• The website can be found at http://www.xc.holyghostprep.org or you can simply type “cross country” into the search bar on the Holy Ghost Prep website to find it.

• The website has everything you need to know, and everything on this slideshow, including the meet and practice schedule.

• The password for our community only is Iwillcontribute

Training• Check the website for summer training information!

To be successful, you must train over the summer. • Everyone should be running about an hour everyday

at an appropriate training pace. Do you know your VDOT?

• Join Running2Win.com and record your mileage!• We are lucky enough to have many driven runners on

the team that practice together at Tyler State Park often. Get your teammates to be your running partners!

Group Team Training Opportunities

• Athletes are asked to make time to attend group runs to support each other’s development.

• The 2013 optional group runs will occur on Mondays, Wednesdays, and Saturdays beginning in the first week of July and continuing through to the start of official team practice in Mid-August.

• Attendance is encouraged, but not mandatory. Be at the Tyler State Park Canoe Rental/Causeway area at 6pm.

Shoes• A common mistake is training without appropriate

shoes for running. • To find a good pair of shoes, we perform “the test”

on them. The test is simply being able to bend the shoe in half, not just at the toes as in the picture! Most high school athletes do not need a medial post!

• Get new shoes every 300 miles!

HAVE FUN!!

• Although we work hard to get faster, that doesn’t mean we don’t have fun! Through joining the team you gain lifetime friends. Furthermore, there are fun activities that can include: running games which include speedball, scavenger hunts, catching the varsity, etc., as well as team organized summer outings such as movie night, pool swims, Olive Garden team dinners, etc.