FAQ - XC
Frequently Asked Questions:
When are practices?
Practices are everyday starting at 3:15 (Never on Sundays). They will typically end around 5:30. We will run in rain, snow, hail, sleet, etc. so please come prepared to run in any conditions. The only reason practice will be cancelled is if Howard County cancels school / after school activities, or if a coach cancels it. An email / Text will be sent out if either occurs.
Do I need to attend practice everyday?
Yes! In order to be successful and become a better runner you need to be at practice everyday. Unexcused absences and lateness's will result in removal from meets and ultimately dismissal from the team.
What if I have to miss practice for a doctor apt. or help with a teacher?
Academics always come first and if a student needs to stay after school to receive help in a particular subject it will always be an excused lateness. Getting help from a teacher allows the student to be late, not to miss practice entirely. Even if the students spends an hour with a teacher they should be out to practice by 3:45. We do however ask that the student gets a note from the teacher to give to us. The same holds true with doctor’s appointments, please give us a note, and if possible let us know ahead of time. In regard to doctors/dentist appointments we do ask parents to schedule around our meet schedule. Our schedule will be posted online during the summer and given out the first week of practice so there will be plenty of notice on when we are running our meets, especially our championship meets at the end of the season.
What should I do if I feel like I’m injured?
If you feel like you are injured please let a coach know immediately. We will modify your workouts and have you see our athletic trainer. Most running injuries are minor and treatment is just a few days off or light running. If you are planning on seeing an outside doctor please let us know ahead of time. Any decision an outside doctor makes regarding treatment or rehab overrides anything the coaches or athletic trainer says so we need to know if you are going to see one
My child is new to running and very tired and sore after practice
A normal consequence of beginning to train is muscle soreness, which will soon go away. If your child has not participated in sports before this may persist up to 2 weeks. They should communicate this with us so we can adjust their training. Any athlete involved with intensive training and competition can be subject to an injury. We can prevent most injuries when our runners tell us about their aches and pains before they become disabling, so we can have them treated by our athletic trainer. A nutritious, well balanced diet is essential for an athlete. Especially on race days, fatty and fried food, and carbonated drinks should be avoided. Small portions of easily digestible food should be eaten 2-3 hours before competition, but water intake should never be limited.
How do you score a XC meet?
-The top 5 runners receive points equal to the place they finish in the race. So for example if you finish in 6th place you receive 6 points. After the top 5 runners from your team finish you add up all your points and that’s your team score. For example if we finish 1st, 5th, 12th, 22nd, and 30th our team score would be 70 (1+5+12+22+30). The lowest team score determines the winning team. The 6th and 7th runners do not contribute to the overall team score but they are called “displacers” and can push back runners from another team, resulting in them having a higher score. If there is a tie then the 6th place runner who was first decides the outcome.
How long are the races? How many teams?
Races typically range from 3 miles to a 5k (3.1 miles) We do have a 2 mile scrimmage and a 2mile race this season. Teams at a meet can range from 3 at a small Tri-meet, to 50 at a large Invitational.
How many make up the Varsity team?
Varsity is made up of the top 7 runners on the team. The top 7 is not set in stone at the beginning of the year and can change throughout the season. A runner who is outside the top 7 can easily make their way onto the Varsity team by working hard and getting faster. The same is also true with a runner who has made Varsity. If they get full of themselves or lazy they can and will be passed by other runners, resulting in them moving down to JV.
Does everyone run at every meet?
Yes. Top 7 (12 for Tri-meets) will run Varsity, everyone else will run JV. The only meets that are just Varsity are the Regional and State Championships at the end of the year.
Preparing to watch a cross-country meet.
When you arrive at the meet sight try to locate our team area, the start and/or finish line and scout out central points of the course so you can see your child as many times as possible. I will post a course map online for every meet we go to. Our county meets are usually 3 races, 2 boys and 1 girl; however some of our Saturday Invitationals have up to 50 teams and 5-6 races that last most of the afternoon.
Do not expect the attention of your child once we get to the meet. Athletes need time to warm-up on the course, be briefed by coaches, and prepare for the races with their teammates. Many parents are initially surprised at the seriousness that their child shows prior and during a race. The intensity of competition may reveal a side of your young athletes personality you haven’t seen before. During the race you can move from point to point to cheer on the runners as they pass. Be careful however to stay off the runners path. Rules also forbid running alongside a runner to pace or encourage them.
At the finish of the race the runners file through the finish chute. It’s OK to greet them, but soon after they may have to turn in a place card to their coach so scores can be calculated. Our runners also have other responsibilities after a race. We expect them to jog a cool-down as a team and actively support their teammates who have yet to race. Some runners are more spent after a race then others. Typical symptoms of their effort and fatigue include breathlessness, rubbery legs, being weak, glass eyes, salivating and sometimes nausea. Our coaching staff is experienced in dealing with these symptoms, trained in first-aid, and responsible for their care. To aid in recovery, water is the best thing to drink immediately following a race.
Expect the possibility of some disappointment by child if his or her team did not win or they failed to achieve their goals. Athletes may need some emotional space afterward from both parents and coaches. Later on they will need verbal support rather than criticism.
Once a meet is over please don’t take your child home with you without first checking out with a coach. Athletes may only leave with their own parents, and a note needs to be submitted the previous day to the front office. We encourage athletes to ride the bus to and from meets.
What equipment is required?
-Running shoes (bought within the last 3 months, most running injuries are a result of running in old worn out shoes.)
-Water bottle (We will supply water but the athlete needs to bring a bottle)
-Running Watch (does not have to be fancy, 15$ at Wal-Mart / Target / Amazon)
-Workout clothes, shorts, socks, t-shirts
-Inhaler or any other prescriptions that are needed during practices.
Should I buy Spikes?
-Yes, it is recommended. Spikes are lightweight racing shoes that should be worn for all meets. All of our meets are run on grass and most are very hilly. Spikes help the runner with traction going up these hills and throughout the race. Spikes can cut 20-30 seconds off your time, which may not seem like a lot, but in a race with 300 people it can be the difference between 10th place and 50th place.
What does the team expect from the athletes and what does it take to be successful?
The way this team is structured, and the way we run our program, athletes are expected to be loyal to the team, themselves, and coaches. There is an expectation of daily practice with the team because "success" is achieved only when they show up and run as a team. As each individual runner improves, so does the team. They are expected to do workouts to the best of their ability. They are expected to listen to coaches and captains, and be open-minded to suggestions and advice. They are expected to communicate with coaches and team mates. They are expected to stay within the given practice run, and not go their own way believing their route is either better or shorter. They are expected to follow team rules. They are expected to have fun. Finally, they are expected to do well in class and do their homework, members of the team are students first and athletes second.
More than anything else, success in cross-country takes time…time to learn, time to train, time to sleep, rest and recover, before school time, after school tome, weekend time, time away from family and friends, time away from other interests. With the academic responsibilities of being a high school student, most athletes are busy all the time. The willingness to devote the time that success demands is called dedication.
When are practices?
Practices are everyday starting at 3:15 (Never on Sundays). They will typically end around 5:30. We will run in rain, snow, hail, sleet, etc. so please come prepared to run in any conditions. The only reason practice will be cancelled is if Howard County cancels school / after school activities, or if a coach cancels it. An email / Text will be sent out if either occurs.
Do I need to attend practice everyday?
Yes! In order to be successful and become a better runner you need to be at practice everyday. Unexcused absences and lateness's will result in removal from meets and ultimately dismissal from the team.
What if I have to miss practice for a doctor apt. or help with a teacher?
Academics always come first and if a student needs to stay after school to receive help in a particular subject it will always be an excused lateness. Getting help from a teacher allows the student to be late, not to miss practice entirely. Even if the students spends an hour with a teacher they should be out to practice by 3:45. We do however ask that the student gets a note from the teacher to give to us. The same holds true with doctor’s appointments, please give us a note, and if possible let us know ahead of time. In regard to doctors/dentist appointments we do ask parents to schedule around our meet schedule. Our schedule will be posted online during the summer and given out the first week of practice so there will be plenty of notice on when we are running our meets, especially our championship meets at the end of the season.
What should I do if I feel like I’m injured?
If you feel like you are injured please let a coach know immediately. We will modify your workouts and have you see our athletic trainer. Most running injuries are minor and treatment is just a few days off or light running. If you are planning on seeing an outside doctor please let us know ahead of time. Any decision an outside doctor makes regarding treatment or rehab overrides anything the coaches or athletic trainer says so we need to know if you are going to see one
My child is new to running and very tired and sore after practice
A normal consequence of beginning to train is muscle soreness, which will soon go away. If your child has not participated in sports before this may persist up to 2 weeks. They should communicate this with us so we can adjust their training. Any athlete involved with intensive training and competition can be subject to an injury. We can prevent most injuries when our runners tell us about their aches and pains before they become disabling, so we can have them treated by our athletic trainer. A nutritious, well balanced diet is essential for an athlete. Especially on race days, fatty and fried food, and carbonated drinks should be avoided. Small portions of easily digestible food should be eaten 2-3 hours before competition, but water intake should never be limited.
How do you score a XC meet?
-The top 5 runners receive points equal to the place they finish in the race. So for example if you finish in 6th place you receive 6 points. After the top 5 runners from your team finish you add up all your points and that’s your team score. For example if we finish 1st, 5th, 12th, 22nd, and 30th our team score would be 70 (1+5+12+22+30). The lowest team score determines the winning team. The 6th and 7th runners do not contribute to the overall team score but they are called “displacers” and can push back runners from another team, resulting in them having a higher score. If there is a tie then the 6th place runner who was first decides the outcome.
How long are the races? How many teams?
Races typically range from 3 miles to a 5k (3.1 miles) We do have a 2 mile scrimmage and a 2mile race this season. Teams at a meet can range from 3 at a small Tri-meet, to 50 at a large Invitational.
How many make up the Varsity team?
Varsity is made up of the top 7 runners on the team. The top 7 is not set in stone at the beginning of the year and can change throughout the season. A runner who is outside the top 7 can easily make their way onto the Varsity team by working hard and getting faster. The same is also true with a runner who has made Varsity. If they get full of themselves or lazy they can and will be passed by other runners, resulting in them moving down to JV.
Does everyone run at every meet?
Yes. Top 7 (12 for Tri-meets) will run Varsity, everyone else will run JV. The only meets that are just Varsity are the Regional and State Championships at the end of the year.
Preparing to watch a cross-country meet.
When you arrive at the meet sight try to locate our team area, the start and/or finish line and scout out central points of the course so you can see your child as many times as possible. I will post a course map online for every meet we go to. Our county meets are usually 3 races, 2 boys and 1 girl; however some of our Saturday Invitationals have up to 50 teams and 5-6 races that last most of the afternoon.
Do not expect the attention of your child once we get to the meet. Athletes need time to warm-up on the course, be briefed by coaches, and prepare for the races with their teammates. Many parents are initially surprised at the seriousness that their child shows prior and during a race. The intensity of competition may reveal a side of your young athletes personality you haven’t seen before. During the race you can move from point to point to cheer on the runners as they pass. Be careful however to stay off the runners path. Rules also forbid running alongside a runner to pace or encourage them.
At the finish of the race the runners file through the finish chute. It’s OK to greet them, but soon after they may have to turn in a place card to their coach so scores can be calculated. Our runners also have other responsibilities after a race. We expect them to jog a cool-down as a team and actively support their teammates who have yet to race. Some runners are more spent after a race then others. Typical symptoms of their effort and fatigue include breathlessness, rubbery legs, being weak, glass eyes, salivating and sometimes nausea. Our coaching staff is experienced in dealing with these symptoms, trained in first-aid, and responsible for their care. To aid in recovery, water is the best thing to drink immediately following a race.
Expect the possibility of some disappointment by child if his or her team did not win or they failed to achieve their goals. Athletes may need some emotional space afterward from both parents and coaches. Later on they will need verbal support rather than criticism.
Once a meet is over please don’t take your child home with you without first checking out with a coach. Athletes may only leave with their own parents, and a note needs to be submitted the previous day to the front office. We encourage athletes to ride the bus to and from meets.
What equipment is required?
-Running shoes (bought within the last 3 months, most running injuries are a result of running in old worn out shoes.)
-Water bottle (We will supply water but the athlete needs to bring a bottle)
-Running Watch (does not have to be fancy, 15$ at Wal-Mart / Target / Amazon)
-Workout clothes, shorts, socks, t-shirts
-Inhaler or any other prescriptions that are needed during practices.
Should I buy Spikes?
-Yes, it is recommended. Spikes are lightweight racing shoes that should be worn for all meets. All of our meets are run on grass and most are very hilly. Spikes help the runner with traction going up these hills and throughout the race. Spikes can cut 20-30 seconds off your time, which may not seem like a lot, but in a race with 300 people it can be the difference between 10th place and 50th place.
What does the team expect from the athletes and what does it take to be successful?
The way this team is structured, and the way we run our program, athletes are expected to be loyal to the team, themselves, and coaches. There is an expectation of daily practice with the team because "success" is achieved only when they show up and run as a team. As each individual runner improves, so does the team. They are expected to do workouts to the best of their ability. They are expected to listen to coaches and captains, and be open-minded to suggestions and advice. They are expected to communicate with coaches and team mates. They are expected to stay within the given practice run, and not go their own way believing their route is either better or shorter. They are expected to follow team rules. They are expected to have fun. Finally, they are expected to do well in class and do their homework, members of the team are students first and athletes second.
More than anything else, success in cross-country takes time…time to learn, time to train, time to sleep, rest and recover, before school time, after school tome, weekend time, time away from family and friends, time away from other interests. With the academic responsibilities of being a high school student, most athletes are busy all the time. The willingness to devote the time that success demands is called dedication.