MILL CREEK CROSS COUNTRY 2017 WOMEN S INFORMATION SHEET (Use the link below or click on the QR code)

Transcription

1 6A State Champions 2015 MILL CREEK CROSS COUNTRY 2017 WOMEN S INFORMATION SHEET (Use the link below or click on the QR code) 2017 MCHS Girls CC Registration Form

2 Girls Cross Country Behavioral Contract By completing the school s Athletic Participation Form you agree to the Transportation contract, Behavior contract, All Team Rules and Lettering Standards I have read the Team Rules and Lettering Standards and understand the requirements. I understand that failure to follow the team rules may result in not being able to attend the team away meet and ultimately dismissal from the team. I understand that failure to follow attendance and behavior requirements will result in me not going on the out of town trip. This includes not following all directions given by Coach Brand, Coach Davis, Coach Z or Team Captains. I also understand that this year, it is an earned trip and not automatic. Away trip Criteria later in packet. A behavior contract will begin the first time an infraction is made. I understand that if I fail to attend, by running or working (if injured), the Coach Wood Invitational then I will NOT be allowed to run in the Region race and will be dismissed from the ream.. I understand that I must finish all parts of the workouts and practices in order to be eligible to race. Failure to not complete workouts, get a note from the trainer or a doctor detailing injuries will result in me missing races, especially the away trip. I understand that any possessions I bring to meets or practice, I bring at my own risk in the event that they are stolen, broken, or lost. I understand that if I miss the bus going to a meet I will NOT be allowed to run that day even if my parent brings me to the meet. Women s Cross Country Spring Meeting Welcome! This packet contains important information concerning upcoming events. Cross Country is a sport where you will work hard, but you will have fun and make a lot of long lasting friendships along the way. Our main goal every year is to make it to State and represent Mill Creek HS to the best of our ability. All of the events that we plan are to help build a positive environment for our runners. We would love to have you join the Cross Country Family. Important Dates Tuesday May 16 th Informational Team 6:30 Fence Road Side Pavilion Veteran runners please attend! You will have an information session with new runners, answer questions about cross country, play a game and use as a getting to know you meeting. Saturday May 13 th Physicals at Mill Creek HS from 8am-12pm Cost $20.00 You must have an updated Participation Form on file to participate in summer practice!!! 1

3 Monday June 5th Women s Team 1 st Summer Practice You will follow the Mile Club Sheets during the summer. Make sure you get one before you leave. New runners will follow 200 mile club, All returning runners need to check with Coach Brand Extra Credit Mileage Starts Monday May1 st Sunday May 14 th New runners will buy a new uniform The uniform will be good for 1 years this year. Nike changes styles every 4 years and this year is the last year for the current style ***All returning runners will need to run the Time Trial in 35 minutes or less to make the team. New runners and Freshman are exempt from this policy. Run Hard, Run Fast, Run Strong, Run Long ***To earn the overnight trip for 2017 you must meet all 3 of the following requirements: 1. Run at least 200 summer miles and more mileage than you did last summer. exceptions; runners that join the team late; returning runners who speak to Coach and need to alter their training due to injury. Must have a note from the school trainer or a physician. 2. Have no behavior infractions includes all team rules and not signing in/out on a regular basis, not being tardy, following instructions, etc) 3. Have NO unexcused absences 2

4 Mill Creek 2017 Cross Country Schedule Girls Varsity / JV DATE MEET LOCATION August 19 OFF August 26 Lambert River Run (Top 10) Suwanee, Ga NGC (#11 & up) - Girls Jefferson, GA August 31 MCHS Tri Meet (JV, MS) Little Mulberry Park (Picture Day) September 2 Berry Invitational Rome, GA (Top 10 Girls) (Berry College) September 9 Carrollton Invitational Carrollton, GA (Top 20 Girls) September 16 Gwinnett Co. Championships Conyers, GA September 23 Heroes Invitational Tullulah Falls, Ga (Criteria must be met to go, Top 14 Tempo on own) September 30 OFF October 5 MCHS Meet (JV, MS) MCHS High School Campus October 7 Great American Cary, NC (Top 14 Girls) October 14 Coach Wood Invitational Gainesville, GA October 21 Sectional Meet Conyers, GA October 28 Off November 3 (Friday) State Meet Carrollton, GA 3

5 Coaches: Head Coach Terry Brand Assistant Coaches Joe Davis, Gina White The Coaches Reserve the Right to Change any Policy for the Benefit of the TEAM!!! To ensure the TEAM is as successful as possible you must do the following things: 1. Be at practice every day Attendance is taken before and after practice. 2. Give no less than 100% for every workout. Show you commitment and dedication. 3. Be positive and have fun! ***All returning runners will need to run the Time Trial in 35 minutes or less to make the team. New runners and Freshman are exempt from this policy. I want the most competitive team possible. I need to make sure I am focused on those individuals who are on the team to represent Mill Creek High School in a positive manner and get to the next level. We are going to have a great year this year! Runners need to plan for these things everyday: 1. Hydration (water before & a sport drink after) 2. Wearing appropriate and proper clothing (pay attention to the weather) 3. Having a healthy snack for right after practice Make sure you are at summer practice so you are prepared to enter the season ready to race. You must build a base of mileage so you can keep up with the other team members and to decrease the chance of injury during the season. The time trail will give you a good idea about where you are on the team and allow you to start thinking about you own personal goals. As a team we want to improve all year and to peak at the region race. Team Outlook: The 2017 season looks like it will be a great one again. Last year we were County Runner ups, 3rd at Sectionals and the 11th at the State Championship. I am looking forward to next year. We are returning 4 of the top 7 runners from last year. This includes Seniors Ashlee Appling, Camryn Petit, Marisa Petit, Olivia Fuller, Juniors Ashlyn Mumme, Hannah Olive, Samantha Rahinsky and Kelsey Powell Sophomores Claire McKittrick, Anna Pawlowski and Tyler Rhine. This year s team will be concentrating on placing in the top 10 at state. The team focusing on the journey building cohesiveness, consistency, and running quality miles in order to decrease their times in order to meet personal and team goals. One of our goals this year will be to have a minimum of 5 runners run under 20 minutes and be the top team in the state. We will also be working hard again this year to get everyone to run under 30 minutes. We are looking forward to newcomers to the program that will bring some more competition to the team as well. Mill Creek Team Rules: 1. Smoking & Drinking 1 st offense-1 meet suspension. 2 nd offense-dismissal 2. Drugs One year suspension from all sports 3. Missing start of practice to make up school work, or get school help. No penalty if athlete checks with coach first; student must check in with coach during the school day to let him know- do not send word through someone else unless it is a teacher. Runners must also complete any running missed. However, Tuesdays and Thursdays are important you should make every effort to practice with the team on those days. An unexcused absence will be assessed if athlete did not come back from make-up session. 4. An unexcused absence is when the coach calls roll and has no idea where athlete is: 1 st offense-warning. 2 nd offense-1 race suspension. 3 rd offense-dismissal. 5. Attendance at meets Runners are expected to be at all meets ON TIME that they are scheduled to race at. If a runner has a conflict, they should speak to Coach Brand ASAP. 6. Behavioral problems Behavior not up to Mill Creek standards (generally behavior that would not be tolerated at school). If on a road trip, parents will be called and athlete will not run in that meet. In other cases, disciplinary action will be decided upon by the coaches, and if necessary, the athletic director and administrators. Parents will also be notified. School rules apply to all cross country practices and meets. All runners are required to sign a behavior contract in order to be on the team. 7. If a runner has a job, they should arrange their schedule so as to not miss any practice or meets. Please give all important dates to your employer well in advance. 8. Runners may not attend conditioning for another sport until their season is over. 9. No Walking! You should only walk if you have injured yourself during the run. If you have to stop to walk because you are tired, then you are either running too fast or too far. 10. Situations may arise which are not covered by these rules. In these situations, coaches will make decisions and consult with parents if the situation warrants it. We will always make every attempt to be fair and consistent. Summer Practice: (you must run with the TEAM for a minimum of 15 PRACTICES and meet your MILEAGE REQUIREMENT to be eligible for the Summer mileage t-shirt) 4

6 1. Follow the calendar and show up. Your team is counting on you!!! 2. Participation form must be up to date!!!! Use the participation form on the CC or MCHS athletic website 3. Passed 5 classes during the previous semester and be on track to graduate. (Does not apply to upcoming freshman) 4. To get credit for Summer Mileage you must submit the mileage weekly to which is an online running log. You must create an account. Make your user name you first initial and last name (ex: Tbrand) There is a phone App for $1.00. The Team ID is T Once you enter the Team ID I have to Accept you to the team. Veteran Runners DO NOT make a new account - Make sure you use the original account! Summer mileage starts May 15 th July 30 th. All mileage is due by August 5 th (Time Trial). No Exceptions!!! Summer mileage T-shirts will only be given to the runners who turn in their mileage on time. Minimum mileage is 200 miles Meet Survival Kit: 1. Uniform (singlet and shorts) 2. Shoes spikes (Shoe care - Put spikes in before race and take out after race) 3. Towel, Suntan lotion 4. 1 or 2 gallon zip lock bag(s) keep items dry if it rains 5. Money for meet t-shirt (optional) and to eat after meets 6. Change of clothes 7. POSITIVE ATTITUDE!!! End of Season Rankings: We will use a ranking system to decide who the top 10 lettermen are based on fastest times ran during the season. The time trial will not be included in this ranking. Example: the runners with the top 10 fastest times at the end of the season will be ranked #1-10. No season average time will be considered. Placement for races: The varsity lineup will be determined based on the fastest times ran at the previous race. If a runner runs a JV race at a different location and has a better time than the varsity runner they will take the spot on the varsity team. If you are a varsity runner and you miss a race you will run JV in the next race. The only exception will be Region. Coach Brand may hold runners out of races and if he does that the runner will retain their spot on varsity. Race Scoring: 1. The lowest score wins: Places Varsity is usually 7 to 10 athletes. 3. The first five runners for the team counts toward the team score. The 6 th and 7 th runner is used as a tie-breaker if needed. Lettering Standards: (Updated 2015) 1. Be in the top 10 overall in JV County or Region Meets 2. Be in the top 10 overall in the Final team rankings and this is based upon the top individual times overall 3. Depending on your grade, run one of the following times: Senior 21:30 Junior 22:00 Sophomore 22:30 Freshman 23:00 4. Run cross country for 4 years 5. Come to 15 practices and meet your summer mileage club requirement over the summer and lettering times get easier: Senior 22:00 Junior 22:30 Sophomore 23:00 Freshman 23:30 6. Manager(s) who fulfill all required practices and meets will letter Overnight Meets: 5

7 1. September 2 nd Berry Invitational Top 10 run, (+ top Freshman - unless already running varsity), + alternate) 12 total 2. September 26 th TBA Invitational (Runners must earn their way to this trip based on the criteria previously listed) 3. October 7 th Great America Cary, NCl Top 14 (If runner s back out Varsity will vote on next runner to go. Must run a time faster than the slowest time in previous year s race to be eligible to go) Expenses: 1. Booster Club Dues Go toward Race entries, Banquet, Team shirts, Runner of the Week shirts, Overnight lodging, Transportation, and Assistant coaches. 2. Uniforms Runners must purchase their uniform and it is their responsibility to keep track of it because it is theirs to keep. 3. A good pair of running shoes and a stop watch. 4. Money to eat after away meets and money to buy T-shirts at different races (optional for T-shirts). 5. Optional Spirit Wear can be purchased through booster club. Important Dates: (Dates are subject to change) 1. Monday May 15 th Start Summer Mileage 2. Tuesday May 16 th Spring Picnic 6:30pm 3. Monday June 5 th - 1 st Girls Team 7:30am (arrive by 7:20am) MUST HAVE AN UP TO DATE Participation Form!!!!!!! 4. Saturday June 10 th Car Wash Fundraiser 5. Tuesday June 20 th Helen Trip 6. Saturday June 24th Senior Party 7. Sunday July 16 th Wednesday July 19 th Berry Running Camp 8. Sunday July 30 st Stop Summer Mileage 9. Tuesday August 1st - Mandatory Practice Begins 10. Saturday August 5 th Girls Time 7:30am (arrive by 7:00am) Little Mulberry Park - Girls Only!!!! 11. Saturday Aug12 th Run-A-Thon from 6:00pm-10:00pm and Parent Night Booster Club/Coach Wood Track 12. Tuesday August 15 th Spike Night at (Runners Fit 15% off year round) 13. Friday September 15 th and October 20th 6:00pm-7:00pm Team Nights 14. Thursday November 16 th Banquet - 6:30 (Arrive by 6:00) Parent Volunteers: We need and rely on your involvement to help us have a great season! 1. Drivers to practice daily Little Mulberry Park 3 miles from the school 2. Drivers to running camp Berry College 3. Filming, Picture taking, Newspaper for races 4. The Coach Wood Invitational Hosted by Mill Creek ( Mandatory All Families & Runners ) a. At least 1 parent is required to Volunteer or Donate a dollar amount specified by the booster club to help with the race b. All Runners are required to run this race. 5. Hosting Team Nights 6. Finding Corporate Sponsors 7. Bring & Setup the Team Tent and snacks at races Fundraisers: 1. Summer Car Washes (1 in June) 2. Run-A-Thon 3. Corporate Sponsorship 4. Coach Wood Invitational Run-A-Thon: (Date Could Change Depending on Stadium Availability) 6

8 On Saturday, Aug. 12 th we will be having a Run-A-Thon as a fundraiser. It will last from 6:00pm-10:00pm at the track. Parent Meeting will start at 6:30. We will always have at least one boy and one girl on the track during those hours. Your job is to start collecting pledges this summer-the goal for each runner is $100. You can ask family, friends, or anyone else. Any amount they pledge helps! This fundraiser will help us with meet entries, hotels, the banquet, and all other expenses throughout the year. The pledge form can be found at in the handouts section and in this packet. Transportation to Meets: We will have buses this year to some but not all meets. Bus instructions will be given prior to each race. Buses may return to school or be drop off only. Summer Running Camp: We are going back to Berry College. The dates are Sunday July 16 th -Wednesday 19 th 1. Total Cost of Camp $ (cost may change if Berry College changes the rates) 2. A $50.00 deposit is needed by the first day of Summer Practice, a copy of your insurance card, and camp sign up form. Girls Monday June 5th To earn the team overnight trip for you must meet one of the following requirements: 4. Run at least 200 summer miles or more mileage than you did last summer. 5. Have no behavior infractions (includes not signing in/out on a regular basis, not being tardy, following instructions, etc) 6. Have no unexcused absences Uniform: (Cost subject to change - See Updated Dues Information Below) Corporate Sponsorships: Finding Corporate Sponsors financially helps the team and you. A Sponsorship can be $50, $100, $200, $300. Forms will be given out soon and can also be found on the website. Spirit Wear: Items will be available through Booster Club - Item can be ordered/purchased at the first parent meeting Runners Fit: (15% off year round) 7419 Spout Springs Road #103 Flowery Branch, GA (770) When you pay your dues you are helping to pay for: away meet expenses (if we raise enough money), assistant coaches, meet entry fees, snacks/supplies, team shorts and shirt, Coach Wood expenses, Team dinners, Banquet expenses, food at the Run-A-Thon, uniforms, and the team banner And most importantly YOU ARE SUPPORTING THE TEAM!! Mill Creek Cross Country 7

9 Women s Team Practice Format (Race Distance 5K = 3.1 miles) Summer (Practice is not mandatory but your success depends on your base mileage) Monday, Tuesday, Thursday 7:20am Arrive at Little Mulberry Park (Fence Rd. side) 7:20-7:29 Sign in 7:30-7:40 Warmup run around lake loop or top loop 7:40-7:50 Form Running/Dynamic Stretching 7:50-9:15 Run (run depends on ability) 9:15-9:30 Static Stretching w/assigned group 9:30 (May have optional flexibility & strength training after practice - TBA) Must be picked up on time to go home!!!! Season (Practice is Mandatory) Monday-Friday 2:30pm Meet in Coach Brand s classroom E205, Take attendance, Discuss Workout 2:45 Leave school for Little Mulberry Park (Fence Rd. Side) 2:55-3:05 Warmup run around lake loop or top loop 3:05-3:20 Form Running/Dynamic Stretching 3:20-4:20 Run (run depends on ability) 4:20-4:30 Static Stretching 4:30-4:35 Must be picked up on time to go home!!!! Form Running - Active Stretching (Before Run) 8

10 This is designed to help you warm up and actively stretch muscles, which will prevent injuries and help you run more efficiently. Here is the format: 1. Neck Rolls Roll neck side to side 3 times for 5 seconds 2. Shoulder Circles Circle shoulders forward and backwards 5 times each 3 sets 3. Leg swings Swing legs side to side, 10 reps per leg 4. High Knees Short strides knees up high 5. Kick Backs Heels should touch your glutes 6. Hips - slide step 7. Lurk - Alternate legs, front leg straight then reach down to ankles 8. Karaoke Twist alternating feet 9. Skipping Opposite leg and arm. Jump high. 10. Lunges Front leg knee over ankle 90 o, Back leg should be straight. 11. Military March Straight Front and Back Leg Opposite arm. 12. Drum Majors Straight Legs point Toes forward Stretching Static Stretching (After Run, Count to 15) This is designed to stretch warm muscles after a run. This will be part of our cool down. Some of these stretches you will have to do with both legs and sides. 1. Split Leg Forward Hamstring Stretch Keep front and back leg straight in modified lunge position and turn hips and lean over front straight leg. Try to touch the ground 2. Runners Stretch Deep Lunge position, place hand on inside of front foot and lean toward ground 3. Standing Split Leg Bent Over Hamstring Stretch Right, Left, Center 4. One Legged Sitting Straight Leg Stretch One let straight & pull other leg to inner thigh. Then do both. 5. Butterfly & Back Stretch Sitting, pull heels to inner thigh, pull open toes, elbows pushing on inner thighs & hold, then lean like a hinge w/ shoulders back 6. Hollywoods (Seated Spinal Stretch) Pull one leg under the other, Cross the other leg over and twist pushing on outer thigh with opposite arm 7. Hip Flexors Put right heal on left knee and lean into right leg, do for left leg also 8. Calf Stretch Downward Dog position Bend right leg press left heel on ground and visa versa 10 seconds each leg 9. Standing Quad Stretch Standing upright pull right leg behind body (do not lean over) Running Groups 5K Groups are based on your experience, ability and race performance. You will need to find a group or buddy and stay with them during practice. ALWAYS run with a buddy or group!!! Never alone Summer groups are based on your summer mileage chart Season group are based on performance A- Group Runners # 1-20 B- Group Runners # C- Group Runners # Mill Creek Cross Country Courses at Little Mulberry Park 9

11 Lake Loop Horse Trail.67of a mile from the pavilion, to far corner entrance, and ending when you get back on Tempo path-3.7 miles (4.3 with warm up). Figure 8 both paved tempo paths-2 miles Horse Trail, plus 2.2. loop and Equestrian Horse Trail Shortcut Cross Country Course Short Ravine Ravine Out and Back Long Ravine 5-8 miles from the pavilion, to far corner entrance, enter trail, and taking the short cut when you get to the end of Death Valley (not the shortcut by the pavilion, but the one that dumps you out in the field)-3 miles (at the shortcut), 3.4 when you get back to the pavilion 3.1 miles (grass) from the pavilion, run up paved path to ravine entrance, enter ravine trail, and take every right at every fork. Will eventually meet up with the paved tempo path. Go back to pavilion for 2 miles total (with warm up) same as short ravine, except instead of going back on paved tempo path, turn around and run back the way you came on the ravine Trails. Will be 3 total when you get back to pavilion (with warm up) from the pavilion, run up paved path to ravine entrance, enter ravine trail and take every left you can. Only exceptions are when the trail to the left becomes a paved path, and when the trail to the left is blocked by several cut logs. Will pass Stoney Grounds, and will go over big wooden bridge. Shortly after will go up very steep 200 meter dirt hill, then meet up with Beech Trail, and exit trail onto paved tempo path. Will be 3.5 total when you get back to the pavilion. 10

12 Updated Dues Information for 2017 Runners who do not need a uniform: $175 if paid by Saturday August 5 th. Dues increase to $190 on August 6 th. Dues increase to $205 on September 1 st. Runners who need a uniform: $235 if paid by Saturday August 5 th. Dues increase to $250 on August 6 th. Dues increase to $265 on September 1 st. Second runners in a family that need a uniform: $210 if paid by Saturday August 5 th. Dues increase to $225 on August 6 th. Dues increase to $240 on September 1 st. Mill Creek High School Cross Country Camp 11

13 July 16 th -19 th, 2017 Dear Mill Creek XC Runners: It s that time of year when we begin planning for the upcoming Cross Country season. Part of that planning involves summer training, and we d like to extend the following opportunity to you! Sunday, July 16th through Wednesday, July 19 th, we d like to invite you to attend our MCXC camp at Berry College in Rome, Georgia. The college is allowing us this unique opportunity to train, board, and dine at their amazing campus at a cost of $270 per runner. This is a great deal and a wonderful chance for you to become a better runner, train with your coaches and teammates, get a t-shirt commemorating the camp, and experience running in some of the most beautiful landscape in our state. A typical day will include the following: 7:00 AM Wake up call! 7:15 AM Morning run 8:15 AM Breakfast in the Dining Hall 9:00-10:30 AM Free Time 10:30 AM Clinic 12:00 PM Lunch in the Dining Hall 1:30 3:00 PM Game Time 3:00 4:00 PM Pool Time 4:00 5:00 PM Free Time 5:00 PM Circuit, PM Run for select runners 6:00 PM Dinner in the Dining Hall 7:30 10:00 PM Movie/Video Games/Games 10:00 PM On your hall in the dorms 11:00 PM Lights out! We have 24 slots for our male runners, and 24 slots for our female runners. And yes, the boys and girls will be staying on separate halls in the dorms! We believe we ll fill these slots quickly, so if you are interested, please mail your $50 deposit (checks only, please, made out to Mill Creek Cross Country Boosters ) by June 5 st to Wendy Mumme. Registration form, and copy of insurance should be given to your coach by June 5 th. Preference for camp will be given to returning runners by seniority. Remaining slots will be filled through a first come-first served basis. New this year: if you d like to attend camp but cannot due to financial considerations, we are offering one scholarship to a boy, and one scholarship to a girl. You would need to write a 1-2 page essay explaining why you should receive the scholarship and what it would mean to you. Applicants should be dedicated members of the team that will regularly come to summer practices, and be a positive part of the team. To ensure your privacy, you may your letters to your coach, and no applicants names will be shared with anyone else. Final payment of $220 for all attending will be due on the day we leave for camp, July 16 th. If paying by check make it out to Mill Creek Cross Country Booster Club. More details of what your athlete will need to bring and any special news will be shared with the runners in July. There is a chance the cost may go slightly up this year but we will let you know if that happens. For now, simply complete the attached registration form and give this and a copy of your child s insurance information to your coach, and mail your deposit check to Wendy Mumme ASAP. Let s make this the best summer running camp ever! Go MCXC! Sincerely, Coach Brand and Coach Christie Cross Country Camp Registration Form 12

14 July 16 th -19 th Print Runner s Name: Circle Grade for School Year: Freshman Sophomore Junior Senior Short sleeve T-Shirt Size: S M L XL Contact Information: Parent(s) Name: Home Phone #: Cell #: Other #: Check #: (make checks payable to: Mill Creek Cross Country Booster Club) (initial here) I have attached a copy of my child s insurance information to the registration form. For those parents willing to help with transporting runners to Berry College I can take runners, including my child, to Berry College on Sunday, July 17 th I can pick up runners, including my child, from Berry College on Wednesday, July 20 th Please mail deposit check to Susan Smith, Booster Club Treasurer, ASAP. Wendy Mumme 1590 Treybyrne Ct. Dacula, Ga Please give this sheet and a copy of your insurance form to your coach. Run-A-Thon Form 13

15 Saturday, August12 th, pm The Runathon is our annual fundraiser to help prepare us for the various expenses we have throughout the season. On August 12 th, from 6:00-10:00pm, there will always be at least one member of both the boys and girls teams on the track running. Our goal is to see how many miles we can run in a 5 hour time frame. Each runner will collect as many pledges as they can. The goal is $100 per runner but any amount is great. Ask friends, relatives, neighbors: every little bit helps the team! Bring your money with you to the runathon. The top guy and girl with the most money collected will receive a gift certificate. Please bring your money with you to the Runathon. Remember: You will not be allowed to race until you have turned in your Runathon money!!!!!!!!! YOUR NAME Name Pledge Amount Name Pledge Amount TOTAL AMOUNT COLLECTED 14