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Team Information


     Practice is held Monday - Friday at 3:30 PM with the exception being Wednesday when we will start at 3:00 PM. Practice tends to end around 5:30 PM except Fridays tend to end around 4:15 PM. Sunday runs are encouraged for all athletes but not mandatory. Any changes to the daily schedule will be communicated via the LHS Cross Country Twitter page.


    We do not ask for much. We require our runners to participate in practices everyday and to attend every meet. We do understand that things come up, so we do have a list of excused and unexcused absences:

Excused Absences: illness (with a doctor's note), family emergency, religious observance, meeting with a teacher, and school oriented activities (e.g., Debate). It is important to relay any absence with Coach Koster before practice.

Unexcused Absence: homework, club sports, friends/relatives in town, work, oversleeping, and no shows.


     One of the biggest things people are most interested in is lettering. Our policy is firm, so it is important to adhere to the guidelines that have been laid out. Runners must meet three (3) of the following requirements:

1) Participate in 4 varsity races

2) Miss NO MORE THAN three (3) practices (excused and absolutely no unexcused)

3) Miss NO meets 

4) Senior of 4 years with the program

Shoes & Clothing

     Cross Country is just like any other sport. To maximize your involvement it is important to wear the appropriate gear. Running starts with the shoe. We'll be putting in a good amount of mileage over the summer and fall so it is very important to have a quality pair of running shoes to minimize the impact on the body. Ad Astra Running and Garry Gribble's Running Sports offer a 20% discount to any and all high school runners on shoes and spikes.

     Now, while spikes aren't necessary for competition, we do expect our varsity runners to wear them. They help a great deal especially in times of slippery terrain and climbing those monstrous hills. They can even save you up to 8-14 seconds in a race!

Dual Sporting

     We understand that our runners are exceptional athletes in other areas outside of running. But as a sport, we hold our dual sport athletes to the same standards as the rest of our runners in terms of attendance, with one exception: athletes must participate in three (3) practices per week. And to accomplish this, there will will two morning practices and then our Friday practice. The morning practices will be on Monday and Wednesday at 6:00 AM.

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