Basic Cross-Country Information and Team Rules 2013
Team Philosophy: The two main goals for every season are to have the team behave like a supportive family and to focus on the development of responsible and healthy young adults. We believe that if we do this right the competitions will take care of themselves. The team tries to work hard, but tries to hard to make work fun.
Training: We believe that training is a reward and that there is joy in movement. Becoming a great runner and a healthy human both take years of commitment.
Being able to run from Wilsonville to Sherwood under your own power is amazing, although we can figure out why anybody would want to go there. Training is about long-term physical changes and not about 1 over the top hard run.
Night Meet: Aug. 29th. This is our fundraiser, home meet and contribution to the wider XC community, please considering helping out. You can also run or talk somebody into running the open 3k race for $10. For $20, we’ll make up a faster time than you could run and put your name with it…
Help Needed at the Night Meet: Finish Line (8 People), Point the way on the Course (4 people), Back-up Timer( 1 Person), Results Posting( 1 ), Starter’s Helper(1). Please let me know if you can do any of these chores, email@example.com or 503-278-6567.
Other needs for XC 2013: Pasta Feed Host before Invites (Not District or State), Banquet Coordinator(s), Snack Coordinator for meets, Other fun ideas. Please contact me if you want to help with any of these.
All updates during the year are posted on our athletic.net website.
Cross-Country is a 5k race (3.1 miles) run on grass. The major focus in cross-country is the performance of the team. Team scores are the sum of the places of the first 5 runners from each team. The team with the lowest point total wins. The most important element for success is team depth, not just 1 or 2 standouts. JV races hold unlimited entries. Seniors are allowed to run JV.
The two major themes the coaching staff preaches are patience and consistency. Champions are made over several seasons, not weeks. Runners need to allow their body time to adapt to this new and taxing endeavor. We believe in running hard, but moderation in all things is still the overriding theme.
Note to all first-year Runners
You are not expected to be fast or in great shape as you begin your first season. Your first year is about learning to run hard and participation. It just may be that you are naturally talented and you end up being relatively fast by the end of your first season, but that is not expected. You need to learn the race, how to train, and develop desire, before you worry about being fast.
During the week or on meet days attendance is Mandatory. Pre-excuse all absences with a parent note. If you do not want to train, don't run cross-country.
· The consequence of an unexcused absence is missing the next meet.
· The consequence of a 2nd unexcused absence is dismissal from the team.
· 2 unexcused tardies equals an unexcused absence.
1.) Be there before the posted leave time. You will be left behind if you are late.
2.) Bring lots of extra clothes, water, and food. Get in the habit of eating something 20 to 30 minutes after a race and drinking water before and after.
3.) Bring several dollars with you so that we can stop and get food on the way home from meets.
4.) Only your parents can take you home from a meet site. You and your parents need to check out with the head coach. You are not finished until the last Wilsonville runner has completed their race and you have completed the workout and cool-down.
5.) You MUST CHECK out with the Head Coach if your parents are taking you home after #4 is satisfied.
6.) Win and lose graciously. We like to think of ourselves as one of the better XC programs in the state. We should always act like champions, especially when we don't run like it.
1.) Top 7 runners are Varsity. The first 6 are determined by time, the 7th is the coach's pick. Alternates that get to go to the state meet to help are completely at the discretion of the coaching staff.
2.) Requirements for lettering. 3 meets as Varsity, or Senior completing the season in good standing, running on the varsity team at districts or state, or placing in the top 3 in the district JV meet.
1.) Don’t live on junk food. Live by the Cheetoh, die by the Cheetoh.
2.) DO NOT DIET. Dieting leads to stress fractures/low iron levels/less joy(L).
3.) Girls should consider taking iron supplements. Anemia is relatively common in female distance runners. Concerned: get your feratin levels checked.
4.) Eat something relatively light 1.5 to 2.5 hours before competition. Avoid junk food on race day(preferably most days). You will have to do some experimenting to find out what works best for you.
5.) Eat something with protein within 20 minutes after a race or hard workout.
6.) Whole foods are best. You should eat foods that are as close to their natural state as possible. The more processing, the less nutritious. Example: Apples versus a fruit roll-up.
7.) Keep in mind the concept of eating for fuel, not purely for entertainment….
1.) Taking care of yourself physically, mentally and socially.
2.) Getting enough rest so that you are able to train. (8+ hours of sleep, .)
3.) Eat Breakfast.
4.) Bring a water bottle with you to school and drink all day long.
5.) Being a good teammate: Helping each other in this difficult task is NOT optional.
6.) Listen to what the coaches have to say and try to implement the training and racing plans as well as you can.
7.) Know that racing well does not lead to world peace, but know that if you are to race well that you need to pretend it does for 20 minutes once a week.