Wilsonville HS

Work Out Paces: 

1. Find your Current Race Pace.(Not shoulda coulda woulda pace)
2. For 1k to 1 Mile Repeats, this is the right pace.
3. For 600 to 800 Repeats. 1 to 3 steps in the chart faster.  Start Workout, 1 step faster and work down to 2 to 3 steps faster.
4. 200 to 400. Can be 4 to 6 steps faster.  Again, start at slower end and work down as you go.
5. Tempo Pace:  Current pace + 3 to 5 steps down.  Start at easy end of range and work to faster end.  

  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. 29^th.  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 6:30 PM 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, barkleyd@wlwv.k12.or.us 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.

Attendance

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 2^nd unexcused absence is dismissal from the team.

·         2 unexcused tardies equals an unexcused absence.

Meets

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.

Varsity/Junior Varsity

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.

Nutrition:

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….

Responsibilities:

1.)    Taking care of yourself physically, mentally and socially.

2.)    Getting enough rest so that you are able to train. (8+ hours of sleep, 2 before midnight.)

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. 

Parent Signature:___________________________________________

Athlete Signature:__________________________________________

Name: __________________________________________________

Summer Training:

The posted schedule is vanilla and pretty basic.  Everybody should speak with a coach to have the schedule modified to fit their individual training needs and goals.  This year’s schedule posts a weekly mileage total you should achieve, plus some types of runs you should get done each week.  It is your responsibility to train.  You need to do some experimentation of what works best for you.  Every day we will meet in room 121 until Summer Break at 3:20 PM to warm up and run together.  Please fill out your training logs and chart your progress on the big chart in the back of room 121. 

Mileage Totals:  The totals are + or – 5 Miles per week.  You may run 7 days a week or 5 if you hit the total volume of training per week.  If you are sick or have an injury you might not hit the total that week, but it is a very good benchmark of how your base training is going.  You are welcome to double on occasion, but you still don’t get to go over the maximum volume.

What else counts as Miles for Weekly Mileage Totals:

500 Yards of Swimming = 1 Mile

15 Minutes of Biking = 1 Mile

2 Miles of Hiking = 1 Mile

8 Strides = 1 Mile

2 Hill Repeats = 1 Mile

Any Health club Machine is 15 Min. = 1 Mile

Time to Miles conversion by 5k PR:

• Under 18, divide by 7.5
• Under 21 divide by 8.5
• Over 21, divide by 9

Hints:

• Record each run in your training log.  Also include how you felt and any owies no matter how minor they feel today.
• Increase in 1’s and 2’s only.  6 hills to 8 or long run from 9 M to 10M.  Never in 3’s or more.  A No, No would be doing 10 strides a day, when last week you only did 6 per run. 
• Always get in the hard day and the long day of the week.(not back to back)
• You must take off at least 1 day every 2 weeks even if you don’t want to.
• Never go swimming with a porcupine.
• Challenge yourself: Doing 1 more than the time before builds confidence.  Confidence is the life force of distance runners.

Group Training:

• Monday and Friday at 10 AM, Wednesday at 6:30 PM. 
• Hard runs/long runs are always easiest to do with your friends.  Shared sacrifice builds a team.

First Total Freshman, 2^nd Veteran Girls/Sophomore Boys, 3^rd Veteran Boys

Ex. Week

Glossary of Training Terms:

Strides:  100-120 Meters of running at the fastest pace at which you can still be smooth.  Take a short rest between each one or jog a turn of the track.

Tempo Run:  A hard run 2 – 5 miles long.  20 – 40 seconds slower per miles than your current 5k race pace.  It should be difficult to talk, but not so hard that you have to use full concentration to keep the pace up. 2 – 3 X Mentor Graphics Loop is always a good idea.

Normal Run:  Should require a moderate feeling of effort.  You should not look like a sprinter jogging warm up laps or something out of “Faces of Death” either. 

Hills:  300 - 500 Meters long.  60- 90 seconds if timed.  Run at a moderate/hard effort.  You should be winded, but not crushed at the top.  Walk down the hill.

1 on, 2 off:  1 minute on is at 90 % pace, the 2 minutes “off” is at normal run pace.

Strength Work to do 3 - 4 times a week:

Do 4 - 8 Min. abs.  Plus 2 sets of 10 each and work up to 3 sets of 25, lunges, full squats, push - ups, side to sides and supermans. Swimming would also be a very good way of improving strength.  Runners run, but strength work can help runners run efficiently, fast, and injury free. 

Injuries and Owies:

Ø      Ice is your friend.  Ice anything that is sore after you run 2-3 times a day for 10 minutes.  Ice for 3 days after you feel no more soreness.

Ø      A little soreness is ok.  Soreness that grows from day to day is a sign you need to back off the volume and intensity.  A day of cross-training can avoid weeks of recovery.    

Ø      Significant and/or reoccurring pain should be checked out by our trainer or a Doctor.  

2013 WHS Cross-Country Camp Release

AMATEUR ATHLETIC MINOR WAIVER

In consideration of being allowed to participate in any way in Wilsonville High School’s off-season Cross-Country athletic/sports programs, and related events and activities including summer games, training runs and weight lifting sessions throughout the summer and fall of 2012, the undersigned:

1.        Agree that the parent(s) or legal guardian(s) will instruct the minor participant that prior to participating he or she should inspect the facilities and equipment to be used, and if the participant believes anything is unsafe, he or she should immediately advise his or her coach or supervisor of such condition(s) and refuse to participate.

2.        Acknowledge and fully understand that each participant shall be fully responsible for his own transportation to and from Camp.

3.        Acknowledge and fully understand that each participant will be engaging in activities that involve risk of serious injury, including permanent disability and death, and severe social and economic losses which might result not only from their own actions, inactions or negligence but the action, inaction or negligence of others, the rules of play, or the condition of the premises or of any equipment used.  Further, that there may be other risks not known to us or not reasonably foreseeable at this time.

4.        Assume all the foregoing risk and accept personal responsibility for the damages following such injury, permanent disability or death.

5.        Release, waive, discharge and covenant not to sue Wilsonville High School, West Linn/Wilsonville School District, Lake Oswego School District,  David Barkley, lori Cox, Josh Finck, Ken James, any and all other coaches, other participants, sponsoring agencies, Wilsonville High administrators, Wilsonville High employees, and, if applicable, the owners and lessors of premises used to conduct the event all of which hereinafter referred to as “releasees”, from any and all liability to each of the undersigned, his or her heirs and next of kin for any and all claims, demands, losses or damages on account of injury, including death or damage to property, caused or alleged to be caused in whole or in part by the negligence of the releasees or otherwise.  This release includes but is not limited to all claims, demands, rights and causes of whatsoever kind of nature, arising from, and by reason of, any and all known and unknown, foreseen and unforeseen bodily and personal injuries, damage to property and the consequences thereof, that hereafter may be sustained.

I/WE HAVE READ THE ABOVE WAIVER AND RELEASE, UNDERSTAND THAT I/WE GIVE UP SUBSTANTIAL RIGHTS BY SIGNING IT AND SIGN IT VOLUNTARILY.

                                                                                                Date                 

PARENT OR GUARDIAN (Signature/Relationship)

PRINTED NAME OF PARENT OR GUARDIAN

PRINTED NAME OF PARTICIPANT                                      HOME PHONE

Consent for Medical Care

I,                                                             , authorize all medical, surgical, diagnostic and hospital procedures as may be

            (Parent or legal guardian)

performed or presented by a physician for                                                             if I can not be or for whatsoever reason                                                                                                                                              (Child)

am not reached in case of emergency.  The participant has liability insurance with:

                                                                        /                                                                      

 (Policy Number)

            (Family Doctor)                                                                       (Phone #)

Does participant wear contacts:          YES            NO

Is participant allergic to bee stings:      YES            NO

List all other allergies:

List all other pertinent physical conditions:

Date                              Signature                                                                      

                                                (Parent or legal guradian)

Camp 2013 Packing List:

Bus will pick up at the front of the HS at Noon to leave for Camp and will pick up at the Park at Noon to leave for home.  Be 15 minutes early if you don’t want to sit on a pile of tents and coolers.

Cost is: $150.

Parents: We will need help with Meal Prepartion and Planning.  Please contact Coach Barkley if you would like to help with any of these chores.

Individuals:

• Running Shoes, Walking Shoes, and Sandals for wading in the Lake.
• Enough Clothes for Monday – Friday.(NO Laundry Mat)
• Warm Clothes for the Evening
• Dirty Clothes Bag
• 2 Towels
• Sleeping Bag and Pillow
• Roll out pad will make the wooden bunks more comfortable.
• Personal Toiletry Items.
• Nalgene-Type Water Bottle, Bowl, and Plate.  Cups and plates will NOT be provided.  (We’re going green(er))
• Mosquito Spray, Sun Screen, Etc.
• Flashlight
• Frisbee
• Board Game or Cards.

Do Not Pack:

JUNK FOOD, Electronic Entertainment, Contraband (alcohol, drugs, weapons, anything from the X-Games).  Bring nothing that you would not want your Mother and Father and the coaching staff to see.  We will do bag checks before we leave and as we arrive.

Rules: (Any Infringements will get you sent home immediately)

1.)      No one leaves the group camp area alone.

2.)      Any group not leaving with a coach will sign-out as they leave.

3.)      Being late to a run/meeting = Volunteering for clean-up duty.

4.)      No Girl/Boys endeavors of any kind.

5.)      Be a courteous guest to the park and the other campers. 

6.)      All behavior at all times will be within the spirit of  PG, not PG-13 and within the confines of good taste.