MERIDIAN CROSS COUNTRY

Transcription

1 MERIDIAN CROSS COUNTRY

2 Meridian XC A Guide To Cross Country WHAT IS CROSS COUNTRY? The sport of Cross Country is a competitive team sport offered in the fall for students in grades 7 through 12. Cross country courses are primarily run across grassy fields, crushed granite or wooded paths, and have a mixture of hills and flats. There may even be the occasional creek or log to jump! TEAMS ARE SPLIT INTO BOYS AND GIRLS AS FOLLOWS Varsity (12th grade and/or high school that can run a varsity time) Junior Varsity (high school) Middle School (7th-8th) DISTANCES Varsity/JV boys typically run a 5K course (3.1 miles), while Varsity/JV girls and all middle school usually run a 2 mile course MEETS: Cross country meets are normally scheduled on Saturdays, however we do have an occasional meet in which athletes may need to miss school. Meets may last a few hours or half a day, depending on the organization and number of entries. Please check the schedule on our website for specific meet locations and times. SCORING: Team Scores: The lowest score wins. A cross country team usually consists of seven athletes. In order for a team to score at all, you must have at least 5 athletes in the race. As each athlete finishes the race, he/she is given a place while in the chutes or by chip timing. The places of the first five athletes for each team are added together to determine the team score. In the event of a tie, the sixth athlete's place is added to determine the winner. It is important for the team to run as close together as possible. For example, a finish of 1, 3, 4, 5 and 83 - a score of 97, will lose to a team finishing 17, 18, 19, 21, 23 - with a score of 96. The 6th and 7th runners can also help with scoring if they finish ahead of a competitor s 5th runner. Every member of the team is important! Individual: There are also individual medals awarded, sometimes for only the top 5 places, but some give medals for up to the first 15 finishers.

3 CUTTING POLICY Cross Country is a no-cut and no bench sport. Each athlete has the opportunity to compete in every meet UNLESS there are limits to the number of entrants in a particular meet. No athlete is cut from the team based on his/her talent or ability. We do expect athletes to be committed to the sport, attend practices as scheduled, adhere to work out plans on non-practice days, and participate in meets. The only reason an athlete would be asked to leave the team would be for a disciplinary problem. (see Disciplinary Action ) TEAM PHILOSOPHY Our goal is to inspire a love for running and fitness while helping athletes strive for their personal best. Running is something that can be done by everyone for the rest of their life. We seek to inspire people to run not just for competitive fitness, but also for good health, stress relief, and to enjoy the great outdoors! It is a team wide philosophy that every athlete is vital to the success of the program. Keeping this in mind, running ability is actually one of the less important traits we look for. Regardless of whether you are at the front of the pack or somewhere in the middle, you play an important role on the team. STRIVING FOR EXCELLENCE Each person brings their own set of skills and abilities to the sport. Our goal is to assist each runner to achieve the most out of their skills. Training programs are tailored and feedback from athletes is valued. We work with each athlete both as an individual and as part of the team to help both maximize their potential. WHAT IT TAKES TO BE SUCCESSFUL DEDICATION, COMMITMENT, COMMUNICATION!! More than anything else, success in Cross Country takes time time to learn; time to train; time to sleep, rest and recover; after school time; weekend time; time away from family and friends; and time away from other interests. With the academic responsibilities as a student, most student-athletes are busy all the time. We try to achieve a balance between all things while aspiring to do well in cross country. Sports are wonderful vehicles for personal growth. We hope that you as parents will appreciate this and support our goals.

4 The willingness to devote the time that success demands in the classroom and the sport of cross country is called DEDICATION. Doing what is expected of every team member is called COMMITMENT. Attending every team practice is one of the commitments we expect. Our goal is to develop team loyalty and individual responsibility and accountability among all our team members. Another commitment we expect is COMMUNICATION. If a problem or illness is going to force your son or daughter to miss practice or a meet, we expect him or her to tell us about it personally in advance. (This does not mean relaying a message through a teammate or friend.) Many such problems can be solved when athletes communicate with us. PRACTICES FOR HIGH SCHOOL TEAM Mondays 4:30 pm - 5:45 pm - Champion Park off of Brushy Creek Trail. Wednesdays 6:30 am - 7:45 am at Meridian Thursdays 4:30 pm - 5:45 pm at Wilco PRACTICES FOR MIDDLE SCHOOL TEAM Mondays 4:30 pm - 5:45 pm - Champion Park off of Brushy Creek Trail. Tuesdays 4:30 pm - 5:45 pm at Wilco Thursdays 6:30 am - 7:45 am at Meridian EXPECTATIONS OF ATHLETES (Please have your child read this section of the parent handbook) All athletes should try their best, show a willingness to learn more about the sport, listen and take direction from the coaches, and always be supportive of their teammates. With a positive attitude, even during the hardest workouts, we can achieve a lot as a team and have a great season! And the bottom line is.we want you to have FUN! Embrace the TEAM philosophy Cross Country is a team sport, not an individual sport. You should have individual goals to work towards, but in the end, we are a team and the team s goals must come first.

5 Attend practices and meets. If you choose to be part of the team, you are expected to attend every meet (except in the case of an illness or emergency). If you are injured but still able to attend school, you are expected to attend a meet. Be respectful! Remember that you are representing Meridian and that respect should be demonstrated at all times. The following are most important: You will respect your coaches. That means being quiet and listening when they speak and being polite and acknowledging them outside of XC. You will respect your opponents. No trash talk at meets. Wish your opponent good luck and shake the hand of the person who beats you. You will respect your teammates, whether they come in first or last. You will also treat all members with respect outside of XC. You will respect your parents. They make it possible for you to participate on the team, and they support you at the meets. You will respect yourself, whether you come in first or last. This also means treating your body with respect give it the rest and healthy nutrition it deserves. You will not use profanity or coarse language or make fun of others. DISCIPLINARY ACTION It is expected that members of Meridian Cross Country are willing and ready to be active participants on the team. Due to the nature of long distance running, it is not possible for the coaches to observe every athlete during the course of the workouts or meets. As a consequence, athletes are given a high level of independence and trust. We expect an equally high level of expectations for athletes behavior. In addition, we are off campus for practices. The Meridian code of ethics WILL extend to ALL practices and meets no matter where we are located. Disruptive behaviors or attitudes at practices and meets, as well as behaviors conducted outside of team events which cause harm to the team will result in disciplinary action. We expect our members to represent Meridian School in behavior and sportsmanship, being supportive of each other and to other sports teams of our school. Examples of disruptive actions include (but are not limited to): unexcused absences, refusal to listen to or adhere to coaching staff directions, participation in unapproved activities during practices or meets, and physical or verbal abuse of other team members.

6 EQUIPMENT YOU MUST PROVIDE - New Running Shoes (see more about that below) - Daily Workout Clothes - shorts, t-shirt, socks, shoes, etc. We do recommend dri-fit material and comfortable shorts that are not too long on the legs, most important: comfortable to them. - Running Watch - nothing expensive is needed, a simple watch with a timing function from Walmart or Target will work - A FULL Water Bottle!!! - We work out in the afternoons in extreme heat. It is flat-out dangerous if an athlete does not have a water bottle. We will suspend an athlete from working out if he/she repeatedly forgets to bring one - A Towel/yoga mat - for post workout stretching - A Foam Roller - not required but HIGHLY recommended (we will teach athletes how to use the foam roller effectively) Your athlete will be issued a school uniform for meets. HOW TO BUY RUNNING SHOES? This is the single most important piece of equipment you will purchase (and likely the most expensive). Even in the most casual of 30 minute workouts your feet may hit the ground 4800 times! And the force on the impact can easily exceed several times your own body weight. So shoes may be the last things you think about, but they are the first thing protecting you from a miserable season of chronic overuse injuries. Please go to a store that deals primarily with running footwear and apparel. These stores have experienced runners as sales persons who can help you choose the right shoe with the right fit for your athlete s biomechanics. Everyone is slightly different and a good fit will make for a happy runner. The wrong shoe puts runners at risk for pain and injury. ASK FOR AN ASSESSMENT! The following stores will give 10% off of full priced shoes for cross country runners: Fleet Feet (Round Rock) Texas Running Company (Gateway area in Austin) Ready to Run (on Far West not too far from Mopac in Austin) The best way to prolong the life and function of a new pair of running shoes is to wear them for running only, not as school shoes or for PE class. It is important that shoes be selected for their function, not their pretty colors! Shoes last approximately 300 miles before needing to buy a new pair. Keep this in mind as the season progresses.

7 MAKING VARSITY The initial makeup of the varsity team is determined by the coaches with consideration given to athletes condition at the beginning of the season, individual mile times, participation, cooperation, and attitude during practices. In most cases 10 athletes can be entered in a meet as varsity, but could be as low as 7. To be competitive in our division (that is to place in the top 10%), the times for both boys (5K) and girls (2 mile) average between a 6-7 minute mile. Our varsity team will consist of athletes with the most competitive times, yet must have at least a time of 22:30 (7:15 pace) for a 5K (boys) and 15:30 (7:45 pace) for 2 miles (girls). The composition of the varsity team is adjusted throughout the season to reflect a combination of most recent race performance, consistency of race performances, health, injury, eligibility status, attitude, and quality of performance at practice. LETTERING POLICY All Meridian athletes are expected to show dedication and commitment to their sport by: - promptly attending all practices and exhibitions (unless excused by the coach) - showing a positive attitude toward the sport, his/her teammates as well as opponents - consistently showing that he/she is working their hardest, showing outstanding effort In addition to the above, to earn a Varsity Letter, athletes must: - run at least 50% of the meets offered during the season on the Varsity team - maintain academic eligibility for the entire cross country season OR - be a senior on the team in good standing (seniors may letter regardless of varsity or JV status) SAFETY ISSUES With the number of athletes we currently have and ability levels that vary significantly, the coaching staff is unable to accompany each individual runner during every step of every practice. The coaching staff relies on the athletes to 1) follow training and safety instructions carefully, 2) observe the buddy system explained below, and 3) take responsibility for teammates. If a team member is injured in a fall or is suddenly ill, we ask our runners to offer assistance and notify a coach as soon as possible.

8 While Cross Country is a relatively safe sport, there are some issues parents and athletes need to be aware of: Buddy System - always try to run with a team member of your same pace. Coaches will be dispersed along the route but having a running buddy enhances your safety Trail Running - Many trails are rocky and footing can be uneven. To reduce the chance of spraining an ankle or tripping it is helpful to open a gap between you and the person in front of you to increase your ability to look ahead for obstacles on the trail. It also avoids collision with other runners if they trip in front of you. Road Running - While the majority of our training is on trails or a track, we may do road running for special work outs or athletes may train on their own near roads at times. Be alert to traffic at all times. If no sidewalk, run single file facing traffic. Cross at intersections and never against a red light. Inclement Weather - We run rain or shine!...unless their is threat of a severe storm that involves heavy downpours, lightning, or tornadic activity. If a practice or a meet needs to be cancelled or moved due to bad weather we will send a Remind 101 text and with instructions. However, once in a while, the weather will turn crazy in a split second and we might have to cancel at the last minute. If practice has already started and you have left your child with us and bad weather sets in, rest assured that we will seek shelter and do our best to ensure the safety of your child. Dehydration - Training and competing in hot weather conditions can lead to heat cramps, heat exhaustion, and heat stroke. Less serious, but nonetheless important to the competitive runner, dehydration impairs performance. It is extremely important that you drink plenty of water before, during, and after practices and races. Water is not always easily accessible. So you must bring a water bottle with you! Thirst is not a valid indicator of dehydration, so develop a habit of drinking water or electrolyte drinks on a regular schedule throughout the day. Studies show that distance runners need to drink oz of fluids between lunch and an hour before afternoon training (or between waking up and an hour before a Saturday morning race). One gulp is roughly an ounce.

9 SUMMER TRAINING Please encourage them to start running now! Often overlooked, pre-season base training (summer training) is the most important portion of the cross-country season. It is essential to build a fitness base for intensive workouts and races during the season!! They need to get their bodies acclimated to running in the heat. As a goal, we would like to start the fall season with new runners mileage between miles per week. It is critical that they stretch after warm up and after each run. Also make a habit of doing crunches and push- ups each day. Core strength will make them a better racer this fall. It is also essential that they train with running shoes that are in good condition. Training in old shoes can lead to injuries. HOW CAN YOU HELP YOUR CHILD THROUGHOUT THE SEASON? Encourage them to train in the summer and on off days! Use this as a time to walk, run or bike with them. As your aspiring young runner begins the first week of training, you may wonder what to expect and how you can assist him or her as a parent in terms of recovery, eating, sleeping, and mental attitude. A normal consequence of beginning to train is muscle soreness, which will soon go away. If your son or daughter has not competed in sports before, this may persist up to 2 weeks. They should communicate this to us so we can adjust their training. Any athlete engaged in intensive training and competition can be subject to injury. We can prevent most injuries when our runners tell us about their aches and pains before they become severe. A nutritious, well balanced diet is essential for an athlete. It is essential that our athletes make a commitment to eating nutritious meals or snacks during the school day. Easy to carry and eat snacks such as fruits, vegetables, and energy bars make this easy to accomplish. Athletes cannot workout on an empty tank! Fatty and fried foods, and carbonated or acidic drinks should be avoided. Small portions of easily digested food eaten a couple of hours before competition are best. Athletes must be drinking fluids throughout the day, ESPECIALLY days we have afternoon practices.

10 PREPARING TO WATCH YOUR FIRST CROSS COUNTRY MEET *Expect hundreds to thousands of runners participating. *We will always the meet schedule, directions, and plan a few days prior to the meet as each one will differ in start times and details. Give yourself plenty of time to get to the location, park and find our tent. Sometimes it s dark in the morning! First, locate the start and finish, then try to scout central points where you can see as much of the race with as little moving around as possible. Do not expect the attention of your son or daughter once we get to the meet. The athletes need time to warm up on the course, be briefed by their coaches, and prepare for the race with their teammates. During the race, you can move from point to point along the course to cheer the runners as they pass. Be careful, however, to stay off the runners path and out of their way. Rules also forbid running alongside a competitor to pace or encourage him or her. At the finish of the race, the runners file through the finish chute. It s OK to greet them then, but they may have to turn a place card into their coach ASAP so scores can be tabulated. The first time you see your athlete after a race may be frightening. They have rubber legs, some are panting and gasping for air, their faces may be red and their eyes glassy. They may be nauseated and appear as if they may faint. These symptoms usually pass quickly. Trained medical personnel are on site at most meets and are available for assistance. Be prepared to assist runners through the finish line chutes. They have exerted a lot of energy and may be ready to collapse. Keep them walking! Give the athletes space! They are not ready to talk yet. They have responsibilities to the team and the coaching staff. They must complete their cool down routines. When they are ready to talk, they will come to you. Expect the possibility of some disappointment by your athlete after the race if his or her team did not win, and/or if he or she failed to achieve his/her goals and expectations. Athletes may need some emotional space afterward from both you and their coaches. Later on, they will need verbal support rather than criticism.

11 PARENT INVOLVEMENT We have a number of areas that we need parents to give their time and energy, including bringing water coolers to practices, providing transportation, and helping at meets with equipment and snacks, just to name a few. We will send out requests when school starts. This program is a lot of fun to be around! Please make the time to be with our team and make yourself known to the athletes, coaches and other parents. All those who have truly been involved over the years have always walked away raving about the great experience they had. Take it one step at a time, slowly but with enthusiasm and effort. Please feel free to call upon the coaches at anytime. Without parent support any Cross Country program could not do all the things that need to be done each season. Parental support is an important contribution to having a successful season! NUTRITION Healthy eating is more than just eating low-fat or watching your carbohydrates and simple sugars. It is about making better food choices, like whole foods, filling up your refrigerator with fresh fruits and vegetables, and eating lean cuts of meats and poultry/fish. The two most important factors to consider when fueling your body are to choose foods high in nutrients and low in sugar. Foods such as brown rice, quinoa, sweet and regular potatoes, and legumes should be eaten in moderation as they all spike your blood sugar, but not as much as other grains. Choose foods that are free of simple sugars (like white sugar, high fructose corn syrup, etc). Instead of sugary additives, flavor your foods with natural sweeteners, like fresh fruit. Fill your plate up with fresh vegetables and fruits. Next, you need to focus on lean cuts of protein sources, such as chicken breasts, lean cuts of meat, fish, eggs or egg whites, Greek nonfat yogurt, Canadian bacon or turkey sausage, and lean cuts of nitrate free deli meats. Finally, what about fats? Fat is an important part of your diet, but must be consumed wisely. The fats to avoid are saturated fats found in fried foods, prepared meals, pizza, high-fat cheese and yogurt, and fatty cuts of red meat. Great sources of healthy fats are found in lean meats/poultry, fish, and the other protein sources listed in the

12 previous paragraph. Other great sources of healthy fats are found in avocados, natural peanut butter, raw almonds, walnuts and cashews, olive oil, etc. These foods should be consumed daily, but in moderation, within the recommended serving sizes. The best snack ideas whole food choices with little to no processing. These foods are readily digested into our bodies and supply the ideal balance of nutrition, energy, protein and carbohydrates. Snacks should supply natural sugars versus processed, simple sugars. With that said, portability is an issue, so following are some good suggestions for pre-workout snacks. It only takes calories to stave off hunger and supply enough energy for a workout. Here are some healthy pack-and-go snack ideas guaranteed to tide you over until your next meal. 1. A banana or apple spread with peanut butter (Jiff makes single serving packs for portability) raw almonds(or any other raw nut) with dried fruit or fresh fruit 3. Low-fat Greek or regular yogurt topped with ¼-1/3 cup granola or whole grain cereal 4. Low-fat Greek yogurt mixed with fruit and nuts calorie protein bars, like Pure or Larabar, whose ingredients are whole foods, like nuts and fruit. 6. Whey Protein bars with minimal ingredients 7. Homemade protein smoothies made by blending fat-free milk, vanilla whey protein, frozen berries (or 1 tablespoon peanut butter) and ice 8. Single serving hummus with raw veggies 9. Babybel cheese or cheese sticks with veggies or fruit 10.Granola bars or cereal bars free of high fructose corn syrup and hydrogenated oils, etc 11.Wholegrain crackers with peanut butter 12.Whole-wheat tortillas spread with peanut butter and ½ sliced banana; rolled up and wrapped in foil. 13.Whole wheat mini bagels or English muffins with peanut butter or any nut butter.

13 CROSS COUNTRY VOCABULARY Blind Spots - locations on a cross country course where trailing runners cannot see those ahead. Trees, bushes or hills often create blind spots Cool-down - jogging and stretching done after a practice or competition to gradually allow muscles to purge themselves of waste products which have accumulated during exercise False Start - leaving the starting line before the gun sounds Fartlek - taken from the Swedish words for "speed play." The workout consists of easy running with the addition of hills or short fast bursts, followed by a return to easy running Finish Chute - a rope bordered funnel past the finish line that moves runners into a single file order of finish Invitational - A cross country meet where multiple teams participate Lactic Acid - the by-product of anaerobic exercise. Lactic acid is toxic to the cells and can only be tolerated in small amounts. It contributes to fatigue Kick - a burst of speed at the finish of the race Pace - average running speed over the course usually in terms of min/mile Personal Record - best-ever performance on a course, referred to simply as a "PR" Racing Flats - special, lightweight shoes designed for racing, rather than daily training Split(s) - recording a runner's time as he or she pass a predetermined mark on the course in order to check the runner's pace. Usually splits are taken at the mile mark(s) Starting Box - area to which a team is assigned on the starting line Warm-up - running and stretching done prior to practice or competition to gradually warm up the body for more intense training or racing

14 COMMUNICATION Remind 101: Everyone please subscribe now. Write your name and runners name. Enter on your phone: Contact info: Coach Pam Trefny: Coach Nicci Bassett: Facebook Team Page Please join the Meridian Lions Cross Country Team facebook page. It s a great tool to use to communicate with parents and get together to run before school starts as well as non practice days.

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