Cross Country Running - Expectations & Guidelines

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Expectations & Guidelines

May 25, 2013

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	General Background Information

What is Cross Country running? Cross Country running, or CC, is the sport of long distance running over varying terrain. Teams start together on a common starting line. The first five runners from each team contribute to a team score. This score is the sum of their place finishes in the race (so, low score wins). The other runners are important because they act as "displacers" - they can increase an opposing team's score by placing in front of the other team's first five runners. The Varsity team consists of the top 5-7 runners. JV and middle school races have no limit on the number of runners that may participate. The race distances are: 5000m (3.1 miles) for the JV and Varsity boys & 4000m (2.5 miles) for JV and Varsity girls. If there are separate races for the 7-9th grade runners, they are usually shorter (1-2 miles).


	Goal Statement

All athletes are welcome to participate in Cross Country. We will never cut athletes in order to maintain a certain number. It is our goal that athletes on the Cross Country team are students first and foremost. It has been the reputation of the Cross Country team to have members who take great pride in class work as well as on the Cross Country trails. In addition, we as coaches, aim to produce a team that is respectful and well respected in the NW Suburban Conference, Section 5AA, and the State of Minnesota. By being part of this team, we hope to develop each individual's potential, self-esteem, and confidence. We hope that each individual will grow as a results of his/her experience with the Cross Country team. We do expect our runners to take pride in their sport and to show dedication to our sport through their ability to follow directions, attendance, and attitude. We will ask runners to leave the team if they cannot adhere to our expectations in these areas. These are addressed more thoroughly in the "Policies and Expectations" section.


	Registration

Return the registration forms (health card, proof of physical, MN State High School League form) and fee to the athletic office before practice August 16th, 2010. You will receive a "clearance" form that needs to be given to the coaches at the first practice before you will be allowed to practice.


	Equipment

You will need a good pair of training shoes and preferably some racing as well (racing flats or spikes). A digital stop watch is a MUST! Be prepared to dress in layers - tank top, t-shirt, shorts, sweats, rain gear, mittens/gloves, hats, etc. Uniforms are provided.


	Practice and Meets

Times: Please see the calendar of events for all information; however, here's a brief outline for the first 3 weeks.
August 13-25: 7:00am Practice
August 27 - 30: 3:00pm Practice

Meeting Place: We will meet outside behind the school near the tennis courts or inside by the pop machines near the locker rooms. We will practice rain or shine unless otherwise informed.

Meets: All athletes are expected to compete in all meets unless injured. The first time trial is Friday, August 17th. Our first meet is Thursday, August 23rd. See meet schedule for the dates and times of the other meets. All athletes will ride the bus to and from the meet site. Under special circumstances, athletes may leave with their parent(s) after a meet. The parents must make personal contact with one of the coaches. We will pick up Fred Moore runners at their school on meet days. They will need a note from a parent to get excused from school early on those days.


	Injuries

We do have an athletic trainer on staff to help diagnose injuries. The most common injuries suffered in Cross Country are "overuse injuries" such as shin splints and tendinitis. Blisters are also common. The best way to prevent most of these injuries is by establishing a good summer training program. Most of these injuries can be treated through icing and/or an alternative training schedule.


	POLICIES AND EXPECTATIONS


	Respect

Show respect to coaches, other runners, officials, trainers, etc.


	Behavior

No profanity, harassment, inappropriate gestures or remarks, no inappropriate slogans on clothing, no cutting workouts.


	Attendance

Attendance at practice and meets is mandatory. Please make appointments (doctor/dental, etc.) around practice times. Out expectation is that athletes communicate with us and inform us if they will be absent due to unavoidable situations. If we are not informed, it will be an unexcused absence. Be responsible. If you must be absent from practice or an emergency arises, please contact us. Phone calls, text messages, emails and notes all work nicely. Please schedule school makeup work around practice time. If you have an unexcused absence the day before a meet or are absent from school for more than half of the day on the day of a meet, you will not be allowed to run at the meet.


	Training Rule Consequences

If you behave in an inappropriate manner, you could be dismissed from the team. Cutting workouts, vandalism, verbal or physical harassment, excessive tardiness, unexcused absences, and disrespect are considered inappropriate behavior. In addition, a MSHSL violation constitutes a 2 meet or 2 week suspension for the first offense. Beside the MSHSL consequence, to continue on our team, a written and verbal apology to coaches and the team will also be required. All lettering points are also forfeited by the athlete. Once these demands are fulfilled, you will be allowed to continue at the JV level.
Remember, you are a representative of Anoka High School and the Anoka Cross Country program. We expect you to represent us in a positive manner.