Cross Country

Added July 1, 2020-A reminder to get registered through ZM Community Education for the virtual relay if you are planning on participating.  The fee is $22.00 and you MUST register in order to participate.  The relay starts on July 6 and runs through August 6.

I will contact all of those who registered early next week.  Thank you to all that have formed teams and have this taken care of. Let's start getting those miles in!

Added: June 19th, 2020- If you are interested in running cross country this upcoming season, please contact Brad Smith at 651-565-2463 or bradsmith@zmsch.k12.mn.us 

Added: June 20th, 2020-Click on the link below for simple exercises you can do to strengthen your hip flexors. This was a real issue last season, and in most cases it was a lack of strength.  Again, these are very simple exercises and you can do them on your own. 

https://www.runnersworld.com/uk/health/injury/g773576/5-exercises-for-stronger-hip-flexors/?slide=6

Important-Added: June 23, 2020-Took this quote from an article I was reading about high school runners and summer training programs.  Fits in great with what I have watched some of the best that I have coached do during the summer months...

"The number one thing high school runners can do during the summer is to get in the volume. It's not important to do intervals or repeats. You just want to get the mileage in."

The article goes on to discuss how it is a great idea for serious high school runners to enter the season being able to run 20-25 miles/week.  If you do the math, that is being able to run a little over 3.5 miles/day to get to 25 miles/week by mid-August.  Again, you build up to it.  You don't have to start at 20-25/week right now.

"A coach should NOT have to coach your energy. Ever!

Your energy reveals your attitude & how badly you want something."

- Unknown

ZMKW Cross Country 2020

*See below general letter for the ZMKW Virtual Challenge Run

June, 2020

Hopefully this letter finds both you and your family doing well.  I am sure that you have found living in the “new normal” challenging.  Self-motivation, structure, and discipline are essential pieces of our everyday lives as many of the routines that we took for granted pre-pandemic are simply not possible, even dangerous, to revert to at present.  I strongly believe that the challenges we face in life only make us better.  In learning to be self-starters and maintaining a disciplined approach to life we will become better as both individual runners and as a team. 

Due to circumstances, we will be doing things differently this summer.  Much like distance learning, responsibility will be put back on you as both a leader and an athlete as we approach the 2020 season.  Below is a list of things for you to keep in mind as the start of the season approaches.

  1. At this point, we WILL NOT be meeting face-to-face for any group runs this summer.  This is way too risky as it is difficult to maintain prescribed social distancing rules when we run together.  Should things change, I will post it on the cc website at zmschools.us 
  2. I will be offering a team virtual challenge run that starts on July 6, 2020.  This run will be completed on teams and information for this will be included on the backside of this letter. Individuals that turn in top mileage during the challenge will also be recognized.   
  3. You need to check the cross country page at zmschools.us several times each week this summer as I will posting links to help you become a better runner.  You will find information on stretching and strength building exercises that will help you to avoid injury during the season.  All exercises can be done on your own and not in a gym or confined setting.        
  4. Practice will begin on August 17, 2020 @ 8AM at the high school in Zumbrota.
  5. If you are going to be a sophomore this fall and you have not had a physical since 7th grade, you will need another one prior to the upcoming season.  If you are not sure when your physical expires, you can call the high school offices in either Kenyon or Zumbrota.  Please refer back to the cross country webpage at zmschools.us for dates and times as to when athletic physicals will be offered. 
  6. Invest in a good pair of running shoes prior to the start of the season.  
  7. There will be no practice on Labor Day, September 7.
  8. The practice schedule is as follows.  Please note changes from previous seasons due to the early start of school at Z-M.  Please adjust your work schedules accordingly.

  • August 17-21  8:00AM-10:00AM
  • August 24-27  3:30PM-5:30PM
  • August 28  8:00AM-10:00AM  (Subject to change based on weather/shuttle)
  • August 31-Practice after school each night

If you have any questions, please contact me at 651-565-2463.  This is a landline, so please don’t text.  You can also e-mail me at bradsmith@zmsch.k12.mn.us   Again, I will post the dates for athletic physicals at the Zumbrota Clinic as soon as I get them on the cross country page at zmschools.us. 

 

ZMKW Virtual Challenge Run

Before the challenge starts……

  1. Between June 22nd and July 5th athletes that will be in grades 7-12 this coming fall and are planning on participating in either Zumbrota-Mazeppa/Kenyon-Wanamingo Cross Country or Zumbrota-Mazeppa Track and Field during the 2020-2021 school year are encouraged to create teams to accomplish the goal of running across the North Star State (Minnesota) this summer.  Teams may pick “appropriate” team names. 
  2. All athletes are strongly encouraged, but not required, to participate
  3. Teams can be made up for both boys and girls.  Remember that is mileage we are looking for.  
  4. Teams will be able to select from either a 181 mile challenge that is the distance from St. Paul to the South Dakota border or a 407 mile challenge that is the distance from the Canadian border to the Iowa border.
  5. Those teams competing in the 181 mile challenge are limited to 5 participants (1.14 mi/day if you run each day). Those teams that are competing in the 407 mile challenge are limited to 7 participants (1.82  mi/day if you run each day over the challenge).  
  6. If you would like to participate on a team that is smaller than the maximums prescribed above for each mileage challenge, that is fine.  For example, if you want to participate on a team of 3 instead of 5 in the 181 mile challenge that would be alright.  Your daily mileage in that case would go from 1.14/day to 1.89/day.  Daily mileage requirements would also go up for the 407 mile challenge teams as well if your team is smaller than 7.  Students in high school that compete at either the varsity or junior varsity level are encouraged to run on smaller teams to increase mileage.
  7. If you would like to participate, but are not a member of a team, you will be assigned to a team. Again, individual distance leaders will be recognized as well as teams. 
  8. The time period for the virtual run will go from July 6, 2020, through August 6, 2020.
  9. Results are kept as follows: Mikki runs 163 miles, Brad runs 61 miles, and Rachel runs 183 miles to complete the 407 mile north to south challenge.
  10. All individuals participating in the ZMKW Virtual Run across Minnesota MUST register with Zumbrota-Mazeppa Community Education and pay a $22.00 registration fee prior to the July 6 start date.  Be sure that you include your team name on your registration.  (Your fee includes a t-shirt)

Rules for the challenge

  1. All runs need to be completed individually and teams are not to meet and run together.  The only exception to this rule would be if two siblings from the same household run together.  This is due to due to COVID-19 restrictions and rules regarding social distancing.
  2. You may run during the day whenever it works for you.  (Early mornings are the coolest, very little wind as well.) 
  3. All distances and times need to be e-mailed to Mr. Smith at bradsmith@zmsch.k12.mn.us .  Please do this each day after you have completed a run. 
  4. All distances/times will be updated daily.  Please check the cross country web page at zmschools.us as team standings and individual distance leaders will be updated each day by 8AM during the period of the challenge.  Weekends included.
  5. You do not have to run each day, but skipping multiple days only makes it harder on you and your teammates in the end.

If you have any questions, contact Brad Smith at bradsmith@zmsch.k12.mn.us

"It's not the miles that you put in, it's what you put in the miles"

-Unknown

Added 6/2020

Whether in the classroom or as an athlete, possessing the following list of character skills are essential for success. 

DRIVE: Desire to win or be successful; sets and maintains high goals for themselves in athletics; responds positively to competition. Desires to attain athletic excellence.

AGGRESSIVENESS: Believes one must be aggressive to win; will not allow others to push them around in competition.

DETERMINATION: Willingness to practice long and hard; often works out willingly by themselves; persevering, patient, and unrelenting in work habits. Works on skills until exhausted.

GUILT-PRONENESS: Accepts responsibility for own actions; accepts blame and criticism even when not deserved; willing to endure physical and mental discomfort.

LEADERSHIP: Enjoys the role of leader and may assume it spontaneously; attempts to influence or direct others in a postiive way.

SELF-CONFIDENCE: Have unfaltering confidence in themselves and their capacity to deal with things; handles unexpected situations well; speaks up appropriately for beliefs to coaches and players.

EMOTIONAL CONTROL: Tends to be emotionally stable and realistic about athletics; will rarely allow feelings to show and performance is not affected by them; not easily frustrated by bad breaks, calls or mistakes.

MENTAL TOUGHNESS: Accepts strong criticism without feeling hurt; can bounce back quickly from adversity; does not need excessive encouragement from the coach.

COACHABILITY: Receptive to coaches’ advice; considers coaching important to becoming a good athlete; accepts the leadership and cooperates with authorities.

CONSCIENTIOUSNESS: Tends to be exacting in character, dominated by sense of duty; will not attempt to bend rules and regulations to suit own needs; places the good of the team above personal well being.

TRUST: Accepts people at face value, believes what the coaches and teammates say and does not look for ulterior motives behind their words or actions; tends to get along well with teammates.

 

 

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