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McLean High School

Highlander Athletics

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McLean High School

Highlander Athletics

McLean High School

Highlander Athletics

Team News.

Team News

1 month ago @ 12:02PM

October-Yellow Day Practice

Yellow/Green Days for Track and Cross Country for October have changed. Please follow these directions closely.

Conditioning will now take place on Monday from 5:30 - 7:00 PM and Wednesday from 4:00 - 6:00 PM

 

Athletes must be dropped off at the rock. For departure, athletes must leave through the lower stadium parking lot. This is non-negotiable.

 

Upon arrival, athletes will scan a QR code from their cars and fill out a questionnaire. They will also have their temperature taken while in the car. PLEASE STAY IN YOUR CAR. Athletes will not be admitted if they do not follow this protocol. Athletes also must have 32 ounces of water and a mask on on or on hand at all times. If players do not have 32 ounces of water or a mask, they will not be admitted. To avoid traffic congestion during check in, please refer to the below schedule so you know when to arrive.

 

Athletes must work to stay 10 feet apart from others at all times during their workout. Coaches will do their best to keep athletes separate and safe. If any athlete does not follow the rules or appears to disregard the health of others, they will be sent home.

 

Athletes must have turned in a completed physical to mcleanphysicals@gmail.com prior to the workout in order to attend. Many of you have already done this, so thank you if that applies to you. For those of you who have not, you will not be allowed to participate until you do. Athletes will be required to turn email a copy of their emergency care card to xcmclean@gmail.com prior to arrival to the first workout. 

 
The schedule for arrival is as follows:


Monday: 

5:00 PM –  last name A-H check in, then sit in bleachers socially distant

5:10 PM -  last name I-M check in, then sit in bleachers socially distant

5:20 PM -  last name N-Z check in, then sit in bleachers socially distant

5:30 PM –  workout begins

Sit in bleachers upon arrival unless otherwise directed. Do Not go near the track or canteen/snack bar.

 

Wednesday:

 

3:45 PM –  last name A-H check in, then sit in bleachers socially distant

5:50 PM -  last name I-M check in, then sit in bleachers socially distant

3:55 PM -  last name N-Z check in, then sit in bleachers socially distant

4:00 PM –  workout begins

Sit in bleachers upon arrival  separated by 10 feet unless otherwise directed. Do Not go near the track or canteen/snack bar.

Team News

2 months ago @ 6:50PM

VHSL DELAYS SEASON - Season will now begin 2/15/21

The VHSL has delayed the start of sports for the 2020-2021 school year. Right now, the first day of practice will be Monday, February 15th. Our season will run through May 1st at the latest. The first practice will be held in.the stadium on the track.

 

Prior to the first day of practice, players will need to have turned in or completed the following:

1. A completed physical on the VHSL form turned into the activities office.

2. A completed Emergency Care Form turned into the coaching staff.

3. Completed concussion education tutorial through FCPS.

Athletes will be unable to practice if these are not completed.

Team News

1 year ago @ 3:18PM

Sign-Up for XC 2020!

 

Cross Country is a sport for everyone. No tryouts! Turn in your paperwork. Come to practice ready to run.

The Cross country season starts in February this school year following the  indoor track season.
 

Team News

2 years ago @ 10:53AM

XC Practices 2020

  • First day of practice:for will be in February on the McLean Track
  • XC schedule changes
    • Practice will be Monday-Saturday.
    • Practice is not mandatory to be a member of the team, however, dedication and level of effort will  be instrumental in determining your selection to compete in meets (JV or Varsity Invitationals).
    • Practice is 3:15-5:30  unless otherwise noted in our team calendar or communicated via email. Please take note that practice is held at 7:00 am prior to the start of school.
    • An email to xcmclean@gmail.com with cc to a parent or guardian is required for all missed practices. Failure to provide this email may result in removal from the team.
    • Consistent participation in practice and other team activities is required to receive acknowledgement at the end of year ceremony.
    • The Virginia High School League has a 20 practice minimum before any student can compete in a meet.
  • Participation in team fundraisers is mandatory and parent or guardian assistance is needed for us to be successful.
  • If you have a D in any class, you may practice, but not compete, until you improve your grades.

  • If you have an F in any class, you may not participate until you improve your grades.

  • You may not participate in a meet if you are absent from school on the day of a meet.

Team News

5 months ago @ 7:02PM

Paperwork

Until further guidance is given to us by the Governors Office and/or FCPS, we are still set to begin Fall Sports on August 3rd. If we do start on the 3rd, all required forms will still be due prior to tryouts. We have received word from the Virginia High School League that there will be no extensions when it comes to turning in physicals. With schools still being closed, all forms should be scanned and emailed to mcleanphysicals@gmail.com

 

All forms for the Cross Country Season should be sent no later than July 30,2020. Please make sure you pay close attention to the directions on filling out the physical form. Below is the link where you can find all of the required forms:

https://mcleanactivities.org/main/otherad/contentID/30271135

The following forms should be scanned and emailed to mcleanphysicals@gmail.com:

1. Physical (Must be dated after May 1st of 2020)

2. Concussion Ed from parent & student

3. Emergency Care Card

Team News

1 year ago @ 5:49AM

Summer Training

We made great strides this past season with many of our runners improving their personal best by 10-20%. Our ladies won the Liberty District Championship while our Boys came in third and have 6 of its top 7 returning this fall. We can make even bigger gains in 2020. In fact, with hard work and dedication this summer we can be as good as any team in the area this fall. We just need to prepare like other teams prepare. That preparation must start now. You can’t wait until August to run and expect to be successful. Now is the time.

Please find time to make running a part of your daily plan. Simply taking 30 minutes to an hour each day to run can make a massive difference come this August. It will be especially beneficial in helping to prevent injury. 

Please run together as often as possible preferably with 2-3 partners of similar skill and interest daily and maintain social distances as necessary and stay away from busy trails at peak hours. Most importantly, be consistent and run daily as best you can, and when possible get together and participate in fun runs and charity 5k or 10k races. There is an abundance of virtual races both free or for charity of your choice in which to participate.

The below article by Roy Stevenson will hopefully provide some insight and guidance as you enter the summer and hopefully prepare for cross country.
 

Summer Cross Country Running:
Why Summer Mileage is Important
By Roy Stevenson


If you want to run your absolute best in the upcoming cross country running season, laying down a conditioning base by doing lots of summer mileage is essential. Without it you will not run anywhere near your full potential in your fall cross country races and your chances of injury are greatly increased.

Your racing peak is greatly determined by the depth of the fitness foundation you develop over the summer. Having superior aerobic fitness enables you to maintain your race pace over the cross country course, and still have enough left to finish fast. Running a solid summer mileage has dozens of physiological benefits including developing your maximal oxygen uptake (your ability to take in and process oxygen), improving your cardiac output efficiency (your heart’s ability to deliver and adequate blood supply to your running muscles), and greatly enhancing your muscle’s ability to process oxygen and store and utilize glycogen for fuel.

Contrast these great benefits doing summer cross country running with turning up at your first fall cross country practice out of shape. You’ll spend the entire season just regaining your aerobic fitness, so your performances will not even be close to what you could have done if you did your conditioning over the summer and arrived at your first workout ready for the faster training that your coach is giving you.

And here lies another of the major benefits of doing a good fitness base over summer. You’ll be ready for the higher intensity workouts like tempo running, track interval sessions, and fartlek workouts that your coach will be throwing you into almost immediately. The better your aerobic fitness, the less your body will have to tap into the anaerobic energy systems. This means you will not be fatigued as easy because your muscles are able to hang on to their glycogen fuel for longer, and you’ll be able to deal with lactic acid accumulation much better if you are in excellent aerobic shape.

Another reason why summer mileage is important is because all of that long running strengthens your muscles, tendons and connective tissue. Conversely, if you haven’t put in some good summer mileage, you’ll have a high probability of getting injured as you try to keep up with your fitter team members; eventually the stress on your muscles and tendons catches up with you, and you’ll strain a muscle, or get tendonitis, which effectively puts you out for the rest of the season.

The starting point for successful cross country running is to do lots of steady paced distance running from June through to August. Most of your summer running should be continuous aerobic running at a pace fast enough for you to improve your fitness (not slow jogging), but not so fast that you overtrain. One guideline that coaches use is that you should be able to talk while running.

Another more scientific method commonly used these days is by using a heart rate monitor to make sure that you stay within your ideal training zone. For most of your long running you should keep your heart rate at 65% to 75% of your maximal heart rate. How do you establish your maximal heart rate? Easy. Go to the track, warm up, and run a mile as fast as you can. Note your heart rate immediately after you finish.

Do as much of your summer cross country running on softer surfaces like grass, dirt roads or trails, and beaches. You should be running between 25 to 70 minutes every day, depending on your age and whether you have been running for a year or two previously. Include one long run every week to keep improving your base and run different distances every day to give your legs a break on the shorter days.

The following schedule will give you some idea of how to do this. Beginning runners should stick to the low end of these workouts, and more experienced runners can go to the high end.

Monday: Short recovery jog (20-30 minutes)
Tuesday: Easy paced run (30-50 minutes)
Wednesday: Medium distance run (40-80 minutes)
Thursday: Easy paced run (30-50 minutes)
Friday: Steady paced run (40-60 minutes)
Saturday: Faster run over hilly course (30-60 minutes)
Sunday: Long run (45-90 minutes)



When possible try to run with other teammates of your ability. And because you’re going to be racing cross country, you should get used to running hills hard during your summer training sessions. This will give you a big advantage over your teammates and competitors in your races because hill running develops endurance, cardiovascular fitness and helps strengthen your gluteus for cross country surface.

Note: Coach Jemison has designed a summer training plan similar to the outlined above for you to follow. The plan designed by Coach Jemison provides more in depth guidance but the one above is also useful. Coach Jemison will post this plan towards the end of May for a June start date.

 

Team News

2 years ago @ 2:22PM

Winter Track 2018-2019

First day of tryouts: November 12 @ 3:15 on the track
Tryouts: 11/12, 11/13, 11/14 @ 3:15 on the track
Cuts: 11/13 after practice

Paperwork Due: November 7
Paperwork Night: November 7 @ 5:00 in the Lecture Hall

See Files and Links for access to these documents and links:

Team News

2 years ago @ 2:22PM

Winter Track 2018-2019

First day of tryouts: November 12 @ 3:15 on the track
Tryouts: 11/12, 11/13, 11/14 @ 3:15 on the track
Cuts: 11/13 after practice

Paperwork Due: November 7
Paperwork Night: November 7 @ 5:00 in the Lecture Hall

See Files and Links for access to these documents and links:

Team News

2 years ago @ 2:22PM

Winter Track 2018-2019

First day of tryouts: November 12 @ 3:15 on the track
Tryouts: 11/12, 11/13, 11/14 @ 3:15 on the track
Cuts: 11/13 after practice

Paperwork Due: November 7
Paperwork Night: November 7 @ 5:00 in the Lecture Hall

See Files and Links for access to these documents and links:

Team News

2 years ago @ 2:22PM

Winter Track 2018-2019

First day of tryouts: November 12 @ 3:15 on the track
Tryouts: 11/12, 11/13, 11/14 @ 3:15 on the track
Cuts: 11/13 after practice

Paperwork Due: November 7
Paperwork Night: November 7 @ 5:00 in the Lecture Hall

See Files and Links for access to these documents and links:

Team News

2 years ago @ 1:41PM

XC 2019 Information

Fast Facts about XC (READ CAREFULLY)

Make sure you sign-up on the google form (click "google form" -- parents - do not do this for your athlete). Complete and turn in your paperwork to the Activities Office prior to the first day of practice.

  • You can find all required forms at https://mcleanactivities.org/main/otherad/contentID/30271135
  • This year the concussion ed must be printed out and the last page should be signed by the parent and student-athlete.
  • XC is a sport for everyone -- -There are no tryouts for McLean Cross Country. -To make the team, you must be able to run 2 miles without walking on your first day of practice. - There is no walking in Cross Country. -Workout over the summer
  •  August practice is about getting in better shape! -If your paperwork is in by July 30 -- your are on the team! Freshman may contact xcmclean@gmail.com if you are unable to submit your paperwork on time.
  • If you are absent during August, this is fine. You must contact xcmclean@gmail.com for excused absences.
  • You need 20 practices before you can compete!
  • First day of practice is August 3 , 7:00 am McLean HS Track
  • We depart for XC camp on August 4.

Team News

1 year ago @ 9:59AM

XC Summer Training

Hi All, 

I am really looking forward to being part of this program and getting our season started! I have attached summer training programs under "team files". I know summers can get busy so runs and workouts can be modified and completed on days that work best for you. The more work you put in this summer the better off you will be once the season starts! I have also created a team on Running2win. Running2win is an website/ app where you can log your runs and make comments to help track your progress. Once you make an account on Running2win.com, you can join the team by searching "McLean HS XC" or using the team ID code: T-239521193506-08. This is of course optional but a great way to track your progress and motivate your teammates!

Let me know if you have any questions. I can't wait to meet you all!

 

Team News

2 years ago @ 1:41PM

XC 2018 Information

Fast Facts about XC (READ CAREFULY)

  • Make sure you sign-up on the google form (click "google form" -- parents - do not do this for your athlete)
  • Turn in your paperwork on time
    • Paperwork Night - August 2 @ 5:30-7:00 PM in the lecture hall
      OR
    • Turn it in early and CORRECTLY to the activities office - Cross Country box 
  • XC is a sport for everyone --
    • To make the team, you must be able to run 2 miles without walking on your first day of practice.
    • There is no walking in Cross Country this year.
  • Workout over the summer - August practice is about getting in better shape!
  • If your paperwork is in by August 2 -- your are on the team!
    • If you are absent during August, this is fine. You must contact Coach Ney for excused absences. You need 15 practices before you can compete!
  • First day of practice is August 6
    • August 6 - 2 mile time trial (7:00-8:45)
    • August 7 - 1 mile time trial (7:00-8:45)

PAPERWORK REQUIREMENTS

  • To be completed by August 2 (to the Activities Office or turn in on paperwork day):

    • VHSL Physical - turned into the McLean Activities Office or Training Room before July 31 or bring to paperwork night completed (CVS/Rite Aid offer quick physicals)

    • Concussion Education -- student and ONE parent needs to complete this each school year!

    • XC Rules and Procedures 2018 (click link)

    • TWO Emergency Care Cards  (see "Team Files" or click link)

    • Driving Forms (able to ride and able to drive parent and/or athlete -- fill out both - we don't always get buses) - they are only to ride with other parents, not athletes

    • FCPS Participation Policy 2018-2019 - not available yet

  • Turn in completed paperwork to the Activities Office paper clipped together before August 2!
  • Come to paperwork day on August 2 between 5:30-7:00 pm in the lecture hall!!

Team News

2 years ago @ 1:41PM

XC 2018 Information

Fast Facts about XC (READ CAREFULY)

  • Make sure you sign-up on the google form (click "google form" -- parents - do not do this for your athlete)
  • Turn in your paperwork on time
    • Paperwork Night - August 2 @ 5:30-7:00 PM in the lecture hall
      OR
    • Turn it in early and CORRECTLY to the activities office - Cross Country box 
  • XC is a sport for everyone --
    • To make the team, you must be able to run 2 miles without walking on your first day of practice.
    • There is no walking in Cross Country this year.
  • Workout over the summer - August practice is about getting in better shape!
  • If your paperwork is in by August 2 -- your are on the team!
    • If you are absent during August, this is fine. You must contact Coach Ney for excused absences. You need 15 practices before you can compete!
  • First day of practice is August 6
    • August 6 - 2 mile time trial (7:00-8:45)
    • August 7 - 1 mile time trial (7:00-8:45)

PAPERWORK REQUIREMENTS

  • To be completed by August 2 (to the Activities Office or turn in on paperwork day):

    • VHSL Physical - turned into the McLean Activities Office or Training Room before July 31 or bring to paperwork night completed (CVS/Rite Aid offer quick physicals)

    • Concussion Education -- student and ONE parent needs to complete this each school year!

    • XC Rules and Procedures 2018 (click link)

    • TWO Emergency Care Cards  (see "Team Files" or click link)

    • Driving Forms (able to ride and able to drive parent and/or athlete -- fill out both - we don't always get buses) - they are only to ride with other parents, not athletes

    • FCPS Participation Policy 2018-2019 - not available yet

  • Turn in completed paperwork to the Activities Office paper clipped together before August 2!
  • Come to paperwork day on August 2 between 5:30-7:00 pm in the lecture hall!!

Team News

2 years ago @ 10:53AM

XC Practices

  • First day of practice: August 6, 7:00-9:00 am on the McLean Track
  • Practice Calendar (click the link)
  • XC schedule changes
    • Practice will be Monday-Friday in the fall (including Thursdays for Varsity - 20-25 girls and boys)! Here is the updated attendance policy (including excused absences - appointments, tutoring, make-up tests, staying after school, club meeting)
    • Practice is 3:15-5:00 - do not try to drive home before practice
      • 5 excused absences for the season -- any more and you miss the next meet

      • 3 excused tardies = 1 excused absence

      • If you have a D in any class, you may practice, but not compete, until you improve your grades.

      • If you have an F in any class, you may not participate until you improve your grades.

      • You may not be absent for any reason, excused or unexcused, on the day of or before a meet

Team News

2 years ago @ 10:53AM

XC Practices

  • First day of practice: August 6, 7:00-9:00 am on the McLean Track
  • Practice Calendar (click the link)
  • XC schedule changes
    • Practice will be Monday-Friday in the fall (including Thursdays for Varsity - 20-25 girls and boys)! Here is the updated attendance policy (including excused absences - appointments, tutoring, make-up tests, staying after school, club meeting)
    • Practice is 3:15-5:00 - do not try to drive home before practice
      • 5 excused absences for the season -- any more and you miss the next meet

      • 3 excused tardies = 1 excused absence

      • If you have a D in any class, you may practice, but not compete, until you improve your grades.

      • If you have an F in any class, you may not participate until you improve your grades.

      • You may not be absent for any reason, excused or unexcused, on the day of or before a meet

Team News

2 years ago @ 10:53AM

XC Practices

  • First day of practice: August 6, 7:00-9:00 am on the McLean Track
  • Practice Calendar (click the link)
  • XC schedule changes
    • Practice will be Monday-Friday in the fall (including Thursdays for Varsity - 20-25 girls and boys)! Here is the updated attendance policy (including excused absences - appointments, tutoring, make-up tests, staying after school, club meeting)
    • Practice is 3:15-5:00 - do not try to drive home before practice
      • 5 excused absences for the season -- any more and you miss the next meet

      • 3 excused tardies = 1 excused absence

      • If you have a D in any class, you may practice, but not compete, until you improve your grades.

      • If you have an F in any class, you may not participate until you improve your grades.

      • You may not be absent for any reason, excused or unexcused, on the day of or before a meet


https://mcleanactivities.org
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