2017 XC Parent Meeting Itinerary

Transcription

1 Introduction Coach Rhoades 2017 XC Parent Meeting Itinerary What is cross country and what is your role as a parent? See the attached Parent Information sheet. See the attached Mission Statement sheet. Team Rules and Lettering Requirements See the attached XC Rules sheet and Lettering Requirements sheet. Tentative Race Schedule August 19 th Team Time NPHS Track (All) August 26 th Early Bird Invitational (ALL) Whitesburg, GA September 7th Bulldog Distance Monroe County Rec. Center (All) September 16th - Big Peach Mustang Stampede Invitational (All) September 23rd County White Oak Park (All) October 7th Alexander/Asics Hall (All) October 14th Coach Wood (Top 10/TBD) October 25th Area Allatoona Creek Park Acworth, GA November 3 and 4 th GHSA State Carrollton Elementary School Be aware of SAT/ACT testing dates through this time and plan accordingly. Race Ready Requirements and Making The Team Girls must run under 17:00 for two miles before they are allowed to compete in a race. Boys must run under 16:00 for two miles before they are allowed to compete in a race. The first opportunity to become race ready is at the team time trial. If a runner fails to reach the standard at the team time trial, the runner may schedule a date at practice to attempt it again.

2 Summer Practice Summer practices are voluntary as they cannot be made mandatory according to GHSA rules. However they are HIGHLY encouraged. This team is very competitive and if you are not running year round it will become very difficult to obtain a varsity spot. Coach Rhoades will be out of town from June 6 - June 22. During this time captains will be leading practices. There must be one parent volunteer present during summer runs. During June, practices will be Monday through Friday at school. Practices on Monday and Wednesday will be at NPHS (meet at the track). Practices on Friday will be held at the Cobb County Corps also known as Allatoona Creek Park. July 3-July 7 th is GHSA dead week. No official practices may be held at this time, but you should run on your own during this week. There will also be captain lead practices on Tuesday and Thursday (time and location TBD). In addition, ALL runners should meet together on Sunday s to complete their long run. It is imperative that all of our runners are running 6 days a week during the summertime. If not, we will not be competitive. Building mileage is key to phase 1 of XC training. Phase 1 Base Building (example schedule for a moderately trained runner adjust as needed) Boys = Recommended 50 miles per week Girls = Recommended 35 miles per week Week Monday Tuesday Wednesday Thursday Friday Saturday 1 6/5 3m/CT /12 3m/CT Timed 5K 3 6/19 3m/CT /26 3m/CT /3 3m/CT Rest 5K 6 7/10 3m/CT /17 3m/CT /24 3m/CT or 10K 9 7/31 3m/CT In phase 1 running, you are looking to add to your mileage each week, building up to a goal of X amount of miles per week. You will increase mileage each week, with the exception of weeks 4 and 8. On week 5 you need to begin to do lactic-threshold running, meaning for 2-3 miles you are running at about 80-85% of your race pace. This should build up to 4-5 miles in the last half of

3 summer training. Try to run a few 5K races this a great way to get an idea of your race pace and lactic threshold training time. Practice Ready Requirements Checklist: o Complete the online registration on the team website. All runners must complete this, even returners. o Send an to nphscrosscountry@gmail.com or enter your through the online sign up so that you may be added to the team list. Everyone needs to do this as the is different than in past years. Also, join our remind! o All required paperwork. Two physical pages, the rest of the forms are electronic. The two page physical form and a link to the other documents may be found on the school website. o Signed Heat Waiver (This may be found on the school website) o $175 Player Fee. Checks to be made out to North Paulding Finish Line Club. o Running Shoes replace every 300 miles o Running Watch (capable of taking splits) or running GPS o Keep a written or digital record of mileage Note: If you got a physical during the spring, your physical is good through the entirety of the cross country season. If your physical expires during the season (before November 3 rd ), please go ahead and get a new one before summer practice starts. It is too hectic for us to deal with this paperwork during the season. In addition please make a backup copy of the physical before you give it to us (just in case it gets lost in the massive amount of paperwork that gets turned into us).

4 2017 XC PARENT INFORMATION What is Cross-Country? Cross-Country is a very competitive sport in which student athletes compete in 5K (3.1 mile) races throughout the fall. The sport is very unique in that everyone can participate. The varsity squad consists of the top 7 runners and the JV squad can have an unlimited number of runners. Athletes can move back and forth between the JV and Varsity squad depending upon their race results. The top five runners for each team score in the meet. A perfect score in cross-country is 15 ( ). What is your role as a cross-country parent? Most parents are cheerleaders and support staff. You will be a cheerleader, confessor, advisor, shoulder to cry on, and calm ear to vent to. Parents are also travel agents, baggage carriers, photographers, and hug givers. Here is a list of how you may help support your child s running career: Attend races and cheer on your child. Stay positive and encourage your child Encourage them to eat healthy food Ask them how practice went each day Stay current on your child s results and learn the lingo ( Make sure that your child is putting school first they are STUDENT Athletes. MAKE SURE THEY ARE RUNNING OVER THE SUMMER!!!! Contact Information: nphscrosscountry@gmail.com crhoades@paulding.k12.ga.us Stay Informed: Important updates during the season will be sent through the team list and will also be posted on the team website. I may or may not figure out and use twitter. There will be a Remind account for runners. Sign up using the link on our website.

5 Mission Statement The North Paulding Cross Country Program seeks to provide a positive experience for each athlete, coach, and parent. In addition, the program is committed to developing well rounded student athletes, who are successful on both the race course and in life. We seek to accomplish this by placing an emphasis on greatness and encouraging each and every athlete to make the most out of his or her potential. Ultimately, you get out of it what you put into it. Coaching Philosophy We believe greatness may only be achieved through the following path: 1) Setting lofty but obtainable goals 2) Developing an intelligent plan to reach those goals 3) Completely committing one s self to the plan. This model places an emphasis of reaching goals through hard work and dedication. We strive to teach our runners that nothing in life worth obtaining is easy or free. Every second that a runner takes off his or her time was earned through his or her hard work and commitment. We hope that each and every runner will carry these principles and ideals with them throughout the rest of their lives. Above all else, everyone can improve if they want to improve. History Girls County Champions: 2013, 2014, 2015, 2016 Boys County Champions: 2011, 2012, 2013, 2014, 2015 Girls Region Champions: 2013 (5-AAAAA) Boys Region Champions: 2013 (5-AAAAA) Girls State Qualifying Teams: 2012 (11th 5A), 2013 (14th 5A), 2014 (20th 6A), 2015 (8 th 6A), 2016 (15 th, 7A) Boys State Qualifying Teams: 2012 (11th 5A), 2013 (6th 5A), 2015 (17 th, 6A), 2016 (18 th, 7A)

6 North Paulding XC Rules 1) Athletes must always be at practice on time, dressed out, and ready to participate. (Practice starts at 3:50 for all runners) 2) Athletes must display respect towards all coaches, parents, teammates, and fellow competitors. 3) Athletes must behave in a manner that reflects well upon themselves, their team, and North Paulding High School 4) In order to remain on the team, all athletes are required to keep their grades up. Failing grades will have consequences. 5) Runners must only run in the areas that are designated for them to run in during practice. Violation of this rule will result in immediate dismissal from the team. Designated areas will be marked for runner awareness. 6) Runners must wear proper attire at all school related practices and meets. Failure to meet these requirements can result in dismissal from the team. No runner may run without their shirt on. Failure to comply will result in suspension or dismissal from the team. 7) Attendance Requirements are as follows: a. No athlete is allowed to have more than 2 unexcused absences. A 3rd unexcused absence will result in the dismissal from the team. b. Failure to show up at a meet without notifying a coach the day before will result in dismissal from the team. c. Excused absences include medical appointments (with a doctor s note), funerals, etc. Excused absences will be evaluated on a case by case basis. * Violation of the aforementioned rules will be dealt with on a case by case basis and will be at the coaching staff s discretion. Furthermore, the coaching staff reserves the right to apply consequences to any other form of athlete action of behavior that is detrimental to the program.

7 North Paulding XC Varsity Letter Requirements To be eligible for a Varsity Letter, or any other team award the athlete must meet the following criteria: No more than three unexcused absences. Any unresolved absence will count as unexcused. Complete the entire season in good standing, without any incidents of conduct unbecoming of an athlete. Furthermore the athlete must meet at least one of the following criteria. Compete for Varsity at the county, region, or state meet. Compete in three Varsity races. Run under 18:30 for boys; under 21:30 for girls Any senior athlete with perfect meet and practice attendance who is a positive team influence and displays a strong work ethic.