Cross
country Handbook
Updated 9/4/07
Dear Parents/Guardians and Runners,
Welcome to the 2007-2008 cross
country season! We are excited to participate in another successful year of
Wolverine cross country. There is a great deal of information that is very
important for you to know regarding the procedures and intricacies of cross
country. As such, we have prepared a handbook for your convenience. Please keep
this resource on hand for a reference during the season.
We have high expectations for our runners. It is their responsibility to be at all practices and meets on time with the correct gear. Please read the handbook carefully and make sure you understand its contents. If you have any questions, be sure to ask us at practice.
It is very important
that you check to see whether the handbook/website has the answer to a question
or concern you may have. Then, if you cannot find your answer in the
handbook/website, feel free to call or E-mail. Please keep in mind that we will
do our best to get back to you as quickly as possible, however as a
professional courtesy, the coaches have up to 24 hours to respond to your phone
call or E-mail, so we may not be able to answer your question if you call the
day of the meet.
Coach Abraham, Coach
Booth, and Coach Van More
425-837-5726
Eligibility
Cross
country is a privilege. In order to participate in cross country at
·
All of your eligibility forms must be completed and
turned into the office.
·
Your $25.00 sports fee must be paid to the bookkeeper.
·
You must be passing all your classes.
·
Behavior in school must be appropriate.
·
Behavior in cross country practice must be
appropriate.
·
You must be healthy.
·
You must wear a complete uniform at all meets.
·
If you have less than 5 practices you may not compete
and you may not ride the bus to the meet. (You are welcome to attend with your
parents.)
·
If you have between 5 and 9 practices you may ride the
bus to the meet and may compete wearing your PE shirt, but you cannot score for
the team.
·
If you have 10 practices or more you may ride the bus,
compete in your uniform, and score for the team.
·
You must attend practice the day before the meet.
·
You must be able to run/jog 1.86 miles without walking.
If any of these
criteria are not followed it may result in probation or not being able to run
in the meet. If we have a problem with your behavior in practices or at meets
we will give you a written warning that must be signed by your parent(s). If
you accumulate 3 warnings you will no longer be able to participate in cross
country.
Grades will be
checked within 10 days of the beginning of the season. If you have a failing
grade you will be placed on academic probation for 10 days. You may practice
and compete during these first 10 days. If after the first 10-day probation you
are still failing you will be placed on a second
10-day probation. During the second 10 days you will be able to practice but will
not be able to compete. If you are still failing after the second
10-day probation you will not be able to participate for the rest of the
season.
If you are referred
to the office for disciplinary reasons more than twice during the season you
may be suspended depending on the severity of the infractions.
If you acquire 3 unexcused practices
at any time during the season you will not be able to compete in the following meet.
Practices
Practices are a very important part of your success in cross country.
It is up to you to stay focused and give 100% everyday. You are the only person
that can push yourself to your potential.
Practices will take place Mon, Tues, and Thurs from
When finished dressing, stay in the locker room until we all go out as
a team. The 8th graders will lead the warm-up run and stretching on the lower
field. After stretching there will be announcements, and then
practice will begin.
Be sure to bring a water bottle to practice. We will not be allowed
back in the building once practice starts. You may also ask your 6th
period teacher if it would be okay to drink water from your bottle before
practice so you are well hydrated.
Practice will not be cancelled because of weather. It will most likely rain during our meets and we need to
prepare for this condition during practice. If there is thunder, lightning,
heavy hail, or heavy winds we will make adjustments to ensure our safety, but
we will not cancel unless conditions are extreme. Please bring warm clothes for
practice and consider having an extra set of dry clothes for the ride home on
rainy days.
If you need to leave practice early for any reason, please be sure to
speak with a coach beforehand, and take all of your clothes and bag with you to
practice. We will be locking the locker rooms at the beginning of practice and
you will not be allowed back in the locker rooms until the end of practice.
This ensures the safety of our belongings while we are in practice.
Health
& Safety
In
order to have a healthy and successful year, please make note of the following
items.
·
Drink plenty of water before and during practice and meets.
·
A proper diet is critical on practice days as well as race days.
·
A warm up is equally as important as a cool down.
·
You must be able to run the entire course before you can compete in a
race.
·
It is very important to drink plenty of water during practice. Water
bottles are required.
·
Proper shoes will decrease the chance of injury.
·
Running may cause subtle injuries, such as aches and pains. If these
symptoms persist, a trip to you family doctor may be necessary.
·
Ice aches and pains for up to 20 minutes 2-3 times a day if you are
able.
·
Try to run on grass, woodchips or gravel instead of concrete or asphalt
when you have a choice.
Away
Meets
All
races are 1.86 miles (3000 meters) long.
In order for the coaches to be able to focus on the meets in progress
it is very important for the other runners to be responsible for themselves. You
are expected to be ready for your race when it is time to start. You will be
stretching and warming up in small groups prior to your race. The coaches will
not tolerate misbehavior at the meet. Stay with the team and encourage your
teammates. Misconduct will lead to written warnings.
It is also important to remember you are a
representative of
The bus ride to the host school is a time to focus.
Stay in your seat quietly thinking about your race. Be sure to listen during
attendance and instructions. Make sure to show respect for our driver and pick
up all trash before exiting the bus.
Attention Parents/Guardians!!!!!
On
the day of the away meet be sure to obtain, complete, and return a salmon
colored release form if you are taking your child directly home from an away meet.
If we do not have a completed release form we will have no way of knowing
whether or not they are supposed to ride the bus home.
We will do our best to let the runners know
approximately what time the bus will be returning to
Home
Meets
All races are 1.86 miles (3,000
meters) long
We are scheduled to
host three home meets this year. It is very important that you dress quickly
and help set up any way you can since we have limited time to set up. The
coaches will be asking various students to perform various tasks. Each meet
requires setting up the start/finish line, as well as setting up cones in
specific areas around the course. It is our responsibility to lead opposing
teams in a walk-through of the course before the races. We cannot do this alone
and will expect every runner to help.
When we host meets,
we are representing
It is just as much
work to put things away at the end of a meet, therefore it is required that you
stay until the end of the race to help unless you have permission from the
coach.
Keep in mind that the
coaches will be extremely busy before and during home meets. If a coach is not
able to help you at a particular time please keep in mind that we do care about
you and your problem and will help as soon as we can.
The meets will begin
as close to 3:30 to 4:00 as possible (depending on the location of the meet).
They will not be finished before 3:45, so there will be no activity bus the days we have home meets. Be sure to arrange a ride
home after the home meets, as well as the away meets.
Keep in mind that the coaches will be extremely busy before and during home meets. If a coach is not able to help you at a particular time please keep in mind that we do care about you and your problem and will help as soon as we can.
The meets will begin as close to
Awards
R.o.t.d.
Every day the coaches
will be looking for two R.O.T.D.’s
(Runner Of The Day). We will be focusing on different characteristics each day
such as effort, leadership, improvement, helpfulness, etc. The R.O.T.D. will
receive a reward for his/her hard work and helpfulness.
Awards Party
In order to
celebrate the end of the season we will be having an awards party on October 31st
from 2:30 to 3:50 at
The awards party is also a very good time to turn in uniforms. Please clean all clothing and place it in a bag with other equipment borrowed from the school. Neatly write the runner’s name on the bag and turn it in to the location provided.