Williams Field Cross Country 2011

1. Williams FieldCross Country2011 Home of the Black Hawk Runners

2. Cross Country is… Cross country is a team running sport that takes place on a measured course over varied surfaces. 5,000 meters, also referred to as "5K" which is approximately 3.1 miles.  Our home course is at Discovery Park at Pecos & Greenfield. Many cross country meets are held on dirt trails, in parks or sometimes on golf courses.

3. Scoring Each team adds up the places of its’ top 5 finishers. As in golf, the low score wins. Williams Field HS Somewhere Else HS 2 1 3 4 6 5 8 7 9 12 ___ ___ 28 29 1013 11 14 6th and 7th finishers are important to the scoring if they place ahead of other teams' top 5 finishers. They become “pushers”, by pushing up opponents' scores, as is the case above for Williams Field. If the score is tied after figuring the places of the top 5 finishers, the team with the fastest 6th runner wins the meet.

4. Sections and Divisions State Qualifying Top 20 Individuals Top 7 Teams

5. What it takes to be successful? A Positive “can do” Attitude ….Daily! Time Healthy Nutrition Hydration Coachability Commitment Organization Perseverance Resiliency Communication Dedication Responsibility

6. Smaller Midweek Meets Top 5 runners on our team score for us. Our top 7 finishers are varsity for those meets. Invitations Scoring varies at times at these meets. Sometimes the top seven runners are designated before hand and those runners are placed in the Varsity Race. Sometimes they are run by grade-level. The top finisher on our team for each grade level scores for the team, thus the four scores are added up for a total team score. Varsity…How does it work?

7. The Cross Country Meet Arrive an hour early. Athletes jog the course. Athletes warm-up as a team. (not alone, not with non-team members, not with parents) Athletes line –up on the starting line. (fastest in front) Spectators are encouraged to move about the course to cheer on the runners? Runners may need to turn cards into their coaches at the finish. Runners will cheer on remaining teammates still running. Once everyone is in, the team will cool down together and watch trophy ceremony. Camp will be cleaned up by the team. Athletes who are riding home with parents must sign out with the coach before leaving.

8. Meet Day: What to Bring • Uniform • Spandex or under clothes MUST be black with NO logos • Distance flats/shoes (spikes) • Sandals or shoes for when you are not warming up/cooling down/or racing • Sweats – WARM CLOTHES – Change of clothes • Sunscreen • HEALTHY snacks/drinks – WATER, Gatorade, granola bars, PB sandwiches, fruit, etc. **DO NOT BRING ANY ENERGY DRINKS, SODA, TEA, OR ANYTHING WITH CAFFENE • Ipods • Money • Homework • ANYTHING that is going to make you relaxed and ready to race

9. Race Day Rules • Number one focus – you and the other runners in your race – you must be aware of when you need to warm-up, race, cool down, eat, etc. • Number two focus – the team and other runners. • If you are completely done running – you should be cheering on ALL team members • Remember NO CELL PHONES • You may say “Hello” to your family, thank them for coming, have a short chat with them, then you must get back to your team or whatever you need to be focusing on

10. Meet Day Sign Out • You are required to stay for the entire XC meet unless there is an emergency or it is something you cleared with the coach with 2 days advanced notice (Think of a basketball or football game…you do NOT see parents signing students out during the middle of the 3rd quarter!) • Your parents must sign you out with the designated coach • Bottom Line: WE ARE A TEAM!

11. Practice Rules/Etc. ATTENDANCE: Absent the 2 days before a meet=Missed meet Absent without communication=Missed meet • Bathroom breaks – GO TO THE BATHROOM BEFORE PRACTICE! • Communication – If you are absent you MUST e-mail your coach or give your coach something in writing so I can document the absence not a text message. Do not count on someone else to tell the coach you will be absent – Even if you talk to me at school, you must write down your name, date, and reason for absence. • When the coaches are talking athletes are not. • We will warm-up, stretch, condition and cool down as a group

12. Health/Nutrition • You need to be conscience of what you are eating during the season • Cut out soda and drinks with bubbles as much as possible • Eat protein with every meal – Examples?? • Other examples of healthy meals/snacks? • Get adequate amount of sleep • You must be drinking water all day every day – even on days we do not practice. Try to drink a gallon of water a day. • Calorie intake will most likely double/increase

13. WE ARE A TEAM • We will practice, warm-up, cool-down, and much much more as a team • I understand there are some individual goals and successes but we must act as a team at all times • We support all team members at all times • We cheer all team members • We do not tolerate negative behavior, attitudes, or comments towards other runners or coaches

14. Fundraising T-shirt Sale, Kid Zone, Tattoos, Zombie Run , Ultimate Frisbee Tournament Tax Credit Cash Donations