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=Welcome to ASW High School Cross Country=


 * Goals of the ASW High School Cross Country Runners**
 * 1) Have Fun
 * 2) Learn to Run Well
 * 3) Run Your Best Time in the Competition


 * Cross Country Expectations**
 * 1) Inform the coach ahead of time that you will miss practice.
 * 2) All runners should support one another.
 * 3) Show good sportsmanship all the time.
 * 4) Respect not only runners on your team, but also runners from other teams.

**Before each Practice** Preparing yourself physically and mentally will determine how much you get out of each practice. To prepare for practice follow the suggestions below
 * 1) Somehow set aside negative thinking before practice starts.
 * 2) Enjoy each practice by keeping in mind the benefits.
 * 3) Set goals for practice. If the coach has scheduled 3 times 1 mile for practice that evening, establish a personal gal of running each in a certain time.
 * 4) Encourage your teammates.
 * 5) Accept the tough workout as a challenge.
 * 6) Make sure you are getting plenty of sleep each night. Plan your time well.
 * 7) Make sure you are eating well and eating healthy food. You need enough calories to carry you through the day and through practice.
 * 8) Complete each workout to the best of your ability. Don’t rest or skip out on certain parts of the workout without good reason.
 * 9) Remember that each practice has a purpose and by doing the workout you will receive some benefit.

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