Coach Simpson's XC Information

'24 Boys 3A State Champions - -  '23 & '24 Girls 2x State Runners Up - - '23 & '24 Boys and Girls Conference Champions 

XC25:  Game On!

Want to Join the team?  Here is your to do list:

• Upload a completed physical to RankOne Link to OCMS Athletics page 

  ​​​​​Athletes may not participate in ANY event without without a current physical on RankOne 

• Pay the Team Dues. Please choose carefully. We are in new singlets this year and all runners must have one (dues = $70 for those who don't have one). The only athletes who DO have one are those who competed in OCMS Track & Field this spring (Dues = $50). 

  Apologies - there will be a small processing fee :/

--> DOES YOUR RUNNER NEED NEW SHOES? We have generous community partners! Fleet Feet (10% off) and Athens Running Co. (15% off). Just say you're with OCMSXC!

--> Team Dues:  Dues cover all meet entry fees, singlet (if needed), team t-shirt, and car magnet. 

--> Race Uniforms: Team-issue singlet is all you'll get from us. Our team will wear charcoal gray runner length shorts (<5" inseam). You are free to wear the brand of your choice, as long as they are dark gray. Save your good shoes for race day. A runner's watch is strongly encouraged for racing and for practice. 

--> Chain of Command & Mentors:  There are going to be a lot of us at practice, but with 1 head coach, 2 assistant coaches and 4 student captains, everyone should be able to know what's going on. More, it's my goal to match each 6th grade runner with a returning 8th grade runner who will check in from time to time and can be a first point of contact for any quick questions the younger runner may have. 

--> Go get a foam roller if you don't already have one. $5 at 5 Below. This will be you best injury-prevention tool, srsly. 

Looking forward to OCMS XC25!        -rs

STORMY WEATHER??? We run in the rain (it's really fun) but not lightning. I'll push out a notification on  REMIND one hour prior to practice if there is lightning in the area and we are cancelling.  Practice WILL NOT be canceled once school starts - we just work out indoors.

Up Next...

--> Stay tuned for information on optional morning summer practices.  Mandatory team practices will begin on the first day of school. 

--> There will be a non-mandatory Parent Meeting Thursday, 8/14 (4:45 in the Cafeteria), where we can get all the faces in the same room and make sure all early season questions are answered. I'll go over the basics and then take as many questions as you have. 

--> Practices: (Regular Season) Mon - Thurs practices will begin on the first day of school (8/6) and attendance is expected. Students should  dismiss with 1st load and dress out in the restrooms near the cafeteria and locker forum. Meet Coach Simpson in the locker forum before heading down to the fields. We'll dismiss from practice at 5:15 sharp.

!--> PLEASE KNOW THAT TRANSPORTATION TO MEETS WILL BE AN ISSUE. Buses will be a challenge and may limit the number of runners we can transport to meets. I am working with school administration on work-arounds. 

XC24 Meet Info 

OCMSXC will run in 6 regular season meets plus State! Click the link for meet information.

1. 8/28 (Wenz) - Flying Biscuit, hosted by North Oconee

2. 9/4 (Wenz) - ACAD #1 

3. 9/11 (Wenz) - Morgan County, Bill Wood Park

4. 9/18 (Wenz) - ACAD #2  

5. 9/25 (Wenz) - OCMS HOME MEET!   

6. 10/3 (Thurz) - AAC League Meet, hosted by us, OCMS

10/12 (Sat) - MS State Champs, Cochran, GA

Pick-Up: Where & When

Reg. Season XC practice will end at 5:15. Please queue up on the Mars Hill side of OCMS as shown in the map to the left. Runners will be closer to the red light, not the gym. 

The Micro what's?

XC practices are happening on the Micro Fields, the lower fields behind OCMS. Access them  from Mars Hill. A U-turn may be required. 

This will be Start / Finish for our Home Meet, too.

IN THE WEEDS WOODS:  Some of the more fiddly details about running

How to warm up and stretch... 

• Emma Coburn's pre-run warm up  

• Another good one from Ben Parkes'. It required no equipment (!)

Take care of the bod, yo!

• Nutrition is super important! Check Coach Houghton's NUTRITION PRESENTATION for top notch athlete info. 

• Vid:  8 Simple Things Good Runners Do - There are a lot of vids out there. This is a good one with fun accents. 

• About Shin Splints: They're gonna happen.

• First, make sure you're hydrating, stretching and using your foam roller often

• Check this sheet that Ms. Chynna made for exercises that will relieve the symptoms 

I also had the good fortune to work with Ultra runner Ash Walsh. With exuberance and boundless energy, she can expound on the finer points of running like no one else. Here are a few excerpts, reprinted here with her permission:

• About Hydration and Nutrition

• About Racing for the First Time

All the Runs!   Here's a great article from Runner's World that breaks down some of the different types of workout runs used, including - yes - fartleks.