May 24, 2019

Coaches Sarah Hanneman and Kareene Hansen

Waupaca Middle School
1149 Shoemaker Rd
Waupaca, WI 54981
920-464-0163 (Coach Hanneman)
shanneman@waupacaschools.org

To all interested cross country runners and their parents/guardians:

Enclosed in this letter, you will find important information to help prepare you for the 2018 cross country season at
WMS. Please sit together and go through this information. We will follow it during the season.

Important dates
First day of practice: Monday, August 19, 3:00 pm, WMS Library
First meet (Westfield, WI): Thursday, August 29
End-of-season recognition banquet: week of October 14th (tentative)

Preparation
Cross country is a unique sport in that any athlete of any level can compete throughout the season, so the sport can be
tailored to your individual wants and needs! Here are some guidelines to help you be prepared for the first meet
● For everyone:
○ Practice proper nutrition (limit junk food, soda, and empty calories) and be sure to hydrate!
○ Stay active throughout the summer--run, walk, bike, and swim
○ Do strength training--at the very least, complete the warmup
○ Be able to run at least two miles without stopping by the first day of practice
● To be competitive within the WMS program:
○ Practice proper nutrition (limit junk food, soda, and empty calories) and be sure to hydrate!
○ Be able to run 2 miles without stopping by the first day of practice
● To be competitive among other schools:
○ Practice proper nutrition (limit junk food, soda, and empty calories) and be sure to hydrate!
○ Be able to run 3-4 miles without stopping by the first day of practice

Gear ​- Runners must have running shoes and clothes to participate in practice. No jeans or non-athletic shoes.
The gear needed for cross country is minimal, but all athletes should invest in the following equipment:
● GOOD SHOES--good shoes can be purchased at places like Scheel’s, RunAway, Fleet Feet, or other sports
retailers. Plan to spend $100-$150 on a good pair of shoes. While shoes purchased at Shopko,
Wal-Mart, or Famous Footwear may be less expensive, the quality is often much lower and may result in
faster wear/tear of the shoes, and may even cause or exacerbate injuries in some athletes.

1149 Shoemaker Rd • Waupaca, WI 54981 • ​Ph: 7

​ 15-258-4140 • ​Fx:​ 715-256-5681​ ​www.waupaca.k12.wi.us 
  

 
● APPROPRIATE CLOTHES-- the cross country season is short and we run in a wide range of weather:
○ Heat gear: as a reminder, there is still an athletics dress code. ​Athletes are not to run shirtless
during any practice or competition.​ Please be sure to have tank tops or lightweight shirts for
hot summer runs. Remember, darker colors absorb more light than lighter colors, so opt for
light colors when possible. Shorts designed for running are also preferable, but any shorts will
suffice.
○ Cold gear: we have been known to practice in both rain and snow. In addition to heat gear, cold
gear is a necessity. Appropriate clothing can help prevent illness in cold weather. Opt for light
clothing that can be layered. Consider one or two long-sleeved shirts, running pants, gloves, and
a lightweight hat for cold weather.
○ Under layers: On race days, athletes are allowed to wear under layers during competition;
however, the layers MUST MATCH. If you decide to invest in under layers, purchase BLACK
spandex pants and long-sleeved spandex. Logos must be less than 2” (so leggings with the
brand name all the way up the leg are not acceptable).
Safety
When running outdoors, there are a couple safety considerations to keep in mind:
● Hydration: especially in the heat of summer, it is important to hydrate! Sip water throughout the day,
and try to replace electrolytes after a workout. On an inactive day, you should be drinking about 64
ounces of water, and when you work out, that number should only go up.
● Being a smart runner: the more I spend time working out outside, the more distracted drivers I see.
Now more than ever, we athletes need to be ​more aware​ than the motorists we share the road with.
Keep these safety precautions in mind:
○ If running on your own time with music, keep the volume low enough to hear your
surroundings. Consider running with only one earbud in. No music allowed during practices or
during a race.
○ If running in the dark, consider investing in a reflective vest or reflective gear to help motorists
see you. If you are a late-night runner, also invest in a headlight (and consider tail lights too).
○ Always run FACING traffic​ Always bike WITH traffic.
○ Cross streets responsibly:​ always take the most direct route across the street (cross at a
90-degree angle), and wait for stop light signals. NEVER dart in front of a car

Stay connected
Coaches may have announcements throughout the summer, and the easiest and most efficient way to contact you all is
through the Remind App--this app will allow both athletes and parents to receive important information about the
summer and throughout the season. All athletes and parents, please sign up for the app! Simply text ​@​c88346​ to the
number 81010. I use this tool to let parents know when we are close to returning from a race for a simple and fast pick
up of your runners.

If you have any questions, contact Coach Hanneman at the information listed at the top of this letter.

Coach Hanneman
1149 Shoemaker Rd • Waupaca, WI 54981 • ​Ph: 7
​ 15-258-4140 • ​Fx:​ 715-256-5681​ ​www.waupaca.k12.wi.us