Warrior X/C Handbook
To develop
a TEAM (family) which establishes a SAFE and FUN environment for the
student/athlete to SUCCEED athletically and competitively on the League,
District, and State levels, while helping the student/athletes to grow and
improve ACADEMICALLY, SOCIALLY, EMOTIONALLY, and most importantly SPIRITUALLY,
in their relationship with God and Jesus Christ.
What is this sport Cross-country? And how do you score?
In cross-country it takes five good
runners to win, but seven runners make the team great! The team score is the top five places added
together for a team score. The team with
the lowest score wins.
Example #1
Team
A: 2-4-5-7-9= 27
Team
B: 1-3-6-8-10= 28
The #6 and #7 runners do not add
their place into the team score. They
can affect the other team scores if they place ahead of any of the opponent’s
top 5. When this happens, they are
called pushers. They push
the score of the opponent.
Teams that have a tie score have it
broken by awarding the victory to the team having the highest 6th
place finisher. In the case below, Team
A’s #6 runner is not only a pusher; he/she is a tie-breaker and wins the meet
for Team A.
Example #2
Team
A: 3-4-5-7-9 (10)* = 28
Team
B: 1-2-6-8-11 (12) = 28
Workouts
are after school from
Team
workouts will be based on alternating hard and easy days. An example of hard workout is running hills
or running 800 meter repeats. An easy
work out could be a run where everyone can have a conversation while running. A training program of alternating hard and
easy allows the body to rebuild after a hard workout and be prepared for
another hard workout. Each workout will
be adapted to the level of each runner, but everyone will be running the same
type of workout.
Saturday Workouts
Saturday
morning workouts are a time to increase your running miles and work on
endurance. We meet at the coaches’ house
and run up to an hour and a half. It is
a great time for fellowship. There is a
breakfast after these workouts at the coaches’ house.
A
distance runner only needs a pair of shorts, a T-shirt, and a pair of good
running shoes to begin working out. You don’t
need special clothes. A sweatshirt is
needed for rainy days and sweatpants if it is really cold. A pair of gloves and a hat can also be
helpful, but most days in the Northwest are pretty comfortable for training.
Note: If your shoes get wet, stuff newspaper in
them and they will dry out overnight and not shrink! Nothing is more uncomfortable than wet shoes
or the smell of mildew growing.
The
importance of a good pair of shoes is the difference between a good year and a
bad one. A runner needs a new pair of shoes each season! (Look ahead at the Top 5 Reasons Runners
Get Injured) The more you spend does not always mean a
better shoe, but Big-5 is not a good place to buy shoes.
I
recommend the following places to buy shoes.
They are all quite knowledgeable about the changing world of running
shoes.
Poulsbo Running—Good place to buy shoes here on the
Westside. Tell them you are a high
school runner and they may give you a discount.
(http://www.poulsborunning.com)
Foot-Zone—Best
place(s) on the Eastside to buy shoes.
They are great supporters of our school and will treat you right.
Super-Jock-n-Jill—Hands down this is the best place to buy
shoes. They will have you try on 4~5
pairs of shoes, run up and down the hill next to the store, before they will
let you buy. Remember to tell them you a
high school runner and they will give you a 10% discount.
(http://www.superjockandjill.com)
Brooks Outlet—If you know that Brooks are the shoes for
you, save some money by buying them here at outlet prices. They also have great clothes, etc.
Eastbay Sports—This is a good place to get shoes off the
web or through their mail order catalog.
They have a wide selection of spikes.
(www.eastbay.com) Get a free catalog and check them out.
RoadRunners Sports - This is a good place to get shoes off the
web or through their mail order catalog.
They have a wide selection of spikes.
They also have a store in
The
running shoes of today are one pound weights attached to the bottom of your
feet. They protect your feet while you
are running, but they also provide weight resistance too! Spikes or flats (lightweight shoes without
spikes in the bottom) can help you achieve a better performance by ‘lightening’
the load. Spikes usually weigh half a pound
and don’t have all the cushioning that running shoes have… and that’s
great! There is a mental part of racing
that spikes help with too. When you put
them on, you know it is time to run fast.
Another reason to buy a pair of spikes is that they will last a couple
of years. A good shoe that can be used
in cross-country and track is the Nike Zoom X.
They have some cushioning in the sole and have a great track record (no
pun intended!). Do not buy a shoe with a
plastic spike plate on the bottom! Many
athletes have had foot and leg problems with these shoes. If you have questions, talk with one of the
coaches.
Uniforms
Each runner is given a singlet (top),
shorts, a warm-up top, and warm-up pants. Uniforms are handed out before the
first meet and will be collected after the last race. The cost of a full uniform is approximately
$300. Each runner is responsible for
their uniform and lost pieces will have to be replaced at a higher price
because they are a single item.
Uniform
Hint: Put a
piece of ribbon on your sweats zipper so you can easily identify them after a
race. You are responsible for the
uniform issued to you, not the one you end up with at the end of the year!
Junior
High Team
The junior high races are usually
1.5-1.75 miles. The team score is the
top 4 places added together… lowest score wins.
The other runners on the team, #5, #6 and #7, displace runners from
other teams and increase their score.
High
School—Varsity, J.V.
Our Sea-Tac League cross-country
meets combine varsity and J.V. into one race.
If we need to have a varsity (at invitational meets, tri-districts, and
state) the top seven runners will run. Selection for varsity will be based upon
attitude, practice, work habits, and previous races. The head coach will decide who is varsity
with the help of the assistance coach(s).
The varsity team can change from week to week.
Note:
The head coach reserves the right to make changes in participation for
individuals who don’t follow school policy or are not a positive contributor to
the team.
Meet
Expectations
Each runner is expected to come
prepared to race. Runners should have a
positive attitude that will uplift and encourage the other team members. One bad attitude will bring down the whole
team. It can also be very disruptive to
the team when a runner arrives at the bus and announces he/she is not
running. This is distracting to the
other runners as they mentally prepare for the race. Each runner is counted on by their teammates
to run their best race and help the team. Coaches need to know about possible injuries,
sickness, etc. before the day of the race if possible. Each runner needs to focus on how he/she can
be a positive member of the team, even if he/she isn’t able to compete.
Once the team arrives at the meet site,
the runners should start preparing for their race. The team warms up together and goes to the
starting line together. Runners should
wait until after their race to socialize with family, friends, etc. Runners need to focus and block out any
distractions. Lastly, the team warms up,
races, and cools down together.
After
the meet, everyone will ride the bus back to school.
It is important to have this time as a team to build each other up and
celebrate our success. I understand that
this might be a bit of an inconvenience for some families, but try and
understand that we are trying to build team unity. Some of the best experiences happen on the
ride home as we celebrate someone’s great race, or pick them up after a tough
day. Exceptions to this will be allowed,
but try and support us as a team.
Current race schedule can be found on the team website (http://www.duckiez.net)
Description
of Meets
Most of the meets we compete in are with
other Sea-Tac League teams. The smallest
meets will have six schools and the largest invitational meets will have 25-30
teams. Races are held at parks or golf
courses. Spectators are free to walk/run
around the course and watch the race.
Bring the family and the dog to the meet and cheer on your runner.
Sea-Tac
League Meet
Everyone
will run at the League Meet. The coach
will select the varsity team for the Tri-district meet after the race.
Note: This is the last race for the Jr.
High team. Uniforms must be turned in
after the race.
District
Meet
The varsity teams will compete at the
Tri-district meet at
State
The state meet is held in
The runners have their rooms taken
care of by the school. Each runner going
will get $6/meal. Runners will need to
bring extra money for souvenirs.
Varsity
Letter
Cross-country is a unique sport
because everyone runs the same race.
Varsity letters are awarded to runners who are positive participants to
the team, attend all practices during a week, and compete in every race they
are eligible to run in during the season.
The top seven individuals are not singled out, but instead we honor
everyone who did the workouts and ran the races. We are a TEAM! The
exception is excused absents. For
detailed description of how an athlete can earn a letter go to the team website
at (http://www.duckiez.net)
End
of the Year Awards
The cross-country end of the season
awards party is at the fall sports award for the school. The Jr. High and Sr. High have a combined
awards party and the whole family is invited.
Each family will be asked to bring something to contribute to the party. This information will be given out at the end
of the year.
Team
Shirts, Dinners, and Volunteering
Throughout the year we do a number of
things to promote team unity. Each
season we make shirts to wear on race days.
We try to keep the cost down so everyone can afford one. The design is decided upon during the first
few weeks of practice.
Team dinners are held twice during
the season. They are usually are held at
the coaches home. If you are interested
in helping out with a dinner, please contact one of the coaches.
The cross-country team has run the KW
invite for the last 10+years. We need
help with directing runners, set-up, registration, finish line, computer work,
& concessions. The race is held on
the last Saturday of September. The race
is a great opportunity to give back to the running community and see other
young people competing. We need at least
15 people to adequately run the meet.
Families are invited to help out.
Contact Coach Sheline for more information.
The
best way to not get hurt is to prevent injuries from the beginning. The team begins each workout with a 10-minute
warm-up. This helps prepare the muscles
to be stretched. Stretching cold muscles
produces micro-tears in the muscles and these can lead to injuries. And at the end of the workout, everyone will
ice their shins/legs with an ice. The team
has avoided major injuries because of the aggressive approach to prevent
them. In all cases, the coaches need to know of any injury or pain, they
can’t read the athletes minds.
Treating Injuries—R.I.C.E.
The
acronym to remember for treating an injury is R.I.C.E. “R” stands for rest. A day off or more can help prevent a major
injury. “I” stands for ice. You can never ice too much. Icing at home a couple of times and at lunch
the next day can help prevent injuries.
Ice should never be left on for more than 15 minutes with 45 minutes
off. This can be repeated as often as
you would like. “C” stands for
compression. An ace bandage can help
reduce swelling around an injury. “E”
stands for elevation. Raising the legs
above the heart helps reduce swelling and makes them feel refreshed.
Listed below are some common running
injuries. This list should only be used
as a helpful guide, not as a definitive answer.
Here are the Top 5 reasons
Runners get Injured:
1. Running in worn out shoes
2. Running in improper shoes
3. Over training/Improper training techniques
4. Lack of strength and flexibility
5. Running on hard surfaces
The
following descriptions of running injuries are to help you educate
yourself. This is not a complete list,
but a list of the most common injuries.
You need to tell your coach if anything is wrong. Don’t hide any injuries! This information came from the runnersworld.com website. Check out their injury prevention link for a
full list.
The
most important thing you can do to help your child be successful is provide
him/her with a stable daily routine. We
all are very busy and saying “NO” is difficult for many of us to say when there
are so many opportunities. We only have
100% to give and after giving our time to school, church, and family, what
little bit is left must be used wisely.
Please help your son/daughter make smart decisions that will help their
running. J
|
Do Yourself a Favor: Be a Great Teammate |
|
A
good teammate is someone willing to get outside of personal thoughts and
emotions, a friend who tries to understand, appreciate, and encourage other
members of the team |
|
To become the best high
school miler in history, you'd need to be pretty focused on your training,
your times ... yourself, right? Well, maybe not. Consider Alan Webb, who last
spring broke Jim Ryun's 36-year-old high school mile record with a
world-class 3:53.43 performance. |
HighSchoolRunner.com
Doing Something Hard Is Still A
Good Idea For Kids
(
As
my high school track and cross-country coaching seasons accumulate, so too,
unfortunately, do my number of lost runners.
These are kids who will never know how good they could have been as
competitive runners, who didn’t stick it out long enough or never trained, hard
enough to realize their potential. Each year, more of them make my
Who-Might-Have-Been Runners list. That
list is already too long.
Some
of them quit running after the first sweltering days of late-summer practices.
Others quietly disappeared amid the cold March rains. Some took their leave, amazingly, with only
weeks remaining in a winter schedule.
Others stuck out a season of running the long miles but the following
year never returned.
They said they were injured. They said they
were too busy with other commitments. They said they were told by family, by
doctors, by friends and by relatives not to punish themselves so. They said
they had jobs after school. They said running was just, well, no fun. Most of
them, I suspect, would like to have been as candid as Warren Harding. Harding is a legendary character in
rock-climbing circles. He made the first ascent of
It’s too hard-the unspoken mantra of many
contemporary young athletes. The challenge of doing something hard has grown
less and less attractive to kids today. And for understandable reasons. We have
taught them the value of ease over effort. Kickin’ back, hanging out and
chilling are now considered purposeful, productive activities. This is the
society, after all, that insists you can eat your way without restraint or
sweat. It’s the same place where parents drive their kids 400 meters to school.
Nike ads to the contrary, our cultural preoccupation with ease is intense. Kids have also been taught to value
participation over performance. Once, performing well in a sport was the goal
of the student-athlete and disciplined practice was the means. Now, for many,
participating is the ultimate aim. In track, we say there is a difference
between running a race and racing. One requires Woody Allen’s directive: just
showing up. The other means you have sweated and sacrificed merely to be in a
position to give it your all for a few minutes(or moments) of personal
excellence. We condone the development
of style before substance. Flash is more
envied than performance. At an indoor meet this past year, I watched a
protracted chest-thumping, thigh-slapping, pump-up ritual by a sprinter that
seemed all about show. He didn’t even make the finals. Visit a local Internet
high school forum, and you will discover that trash-talking and
self-aggrandizing statements have largely superseded meaningful discussions or
even good old fashion competitive banter.
We have also subtly indoctrinated kids with a belief in breath over
depth. That old adage, a mile wide and
an inch deep is a welcomed reality if you crossing wilderness streams, but it’s
not necessarily advantageous for student-athletes.
Youth is certainly the correct time to try
different things. And kids do need a
broad base of experiences upon which to develop an appreciative sense of their
world. However, what is too often lost is the invaluable experience of
attempting something where commitment, discipline and sacrifice are
required. In an era where young adults
insist on being everywhere and doing everything, often in mediocre fashion, it
may be time for parents to dust off and use that seldom heard word: No. Some of my lost runners were disappointed to
learn that our sport was not all adrenaline rushes and flowing along free as
the wind. They quickly realized running
could be hard, just plain hard, and that it didn’t always feel good. But in
sports we have twisted the relationship between feeling good and
performing. Where the gradual
acquisition of skills and the mastery of a sport’s fundamentals once provided
the sense of accomplishment that allowed athletes to feel good about
themselves, now we seem to think that athletes must start with feelings. In this weird reversal, the game is not
enough; the kids must be having fun in order to learn, to stick with it. A coach’s criticism, comments or blunt
instructions supposedly destroy an athlete’s interest or damages his or her
fragile self-esteem and must therefore be muted. Too many parents want their kids to excel but
without the pain and the failure necessary.
Coaches that demand high levels of discipline and dedication from their
athletes are frequently criticized for being too harsh or for asking too
much. Often, their only defense is a
winning program. Many believe that
despite the cultural and social impediments, today’s young athletes are still
superior by dint of improved training methods and sports technology. You can’t,
however, make that case with boys’ scholastic runners. Comparisons between sports generations are
usually risky propositions, but in the sport of running the clock is coldly
objective. Marc Bloom, editor of the
Cross-Country magazine, Harrier, created quite a stir in the running community
with his February 1998 New York Times editorial about the different generations
of boys scholastic distance runners. Bloom offered these facts:
Only three
high school boys have ever broken
Bloom
went on to suggest that various social circumstances (mass media enticements,
increasing rates of broken families, etc.) now compete with, or dilute, young
runners’ commitments to their sport. Ed Bowes, cross-country coach at
I’m
afraid that my lost runners may never learn The Secret. The secret that can never be taught or
coached, that can only be discovered by the athlete willing to make the
sacrifices and take the chances is this: there can be inner pride, quiet joy
and a personal victory in any struggle.
A corny, old-fashioned concept, perhaps, but one that has always
produced true champions and not just the champions that stand on the winners
podium. Doing something hard and
sacrificing to do it well is always a winning proposition.
KING’S WEST CROSS COUNTRY
PHILOSOPHY AND TRAINING PHILOSOPHY
To develop a TEAM (family) which establishes a SAFE and FUN environment for the student/athletes to SUCCEED athletically and competitively on the League, District, and State levels, while helping the student/athletes to grow and improve ACADEMICALLY, SOCIALLY, EMOTIONALLY, and most importantly SPIRITUALLY, in their relationship with God and Jesus Christ.
IF YOU HAVEN’T DONE EVERYTHING ON THIS LIST, YOU HAVEN’T DONE
EVERYTHING!
IF YOU HAVE DONE EVERYTHING ON THIS LIST AND HAVE YET TO SUCCEED, COME SEE ME AND I WILL GIVE YOU THE SECOND HALF OF THE LIST!
Hebrews 12:11-12
Verses that support elements of
philosophy
(2)
“. . .so
on the seventh day He rested from all his work”
Genesis 2:2
(12) “Wine is a mocker and
beer a brawler; whoever is led astray by them is not wise” Proverbs 20:1
(25) “. . .pray continually, . . .” 1 Thessalonians
(30) “Then He said to them all: “If anyone would come after me, he must die
to himself and take up his cross
daily and follow
me” Luke
(32)
“Lazy
hands make a man poor, but diligent hands bring wealth” Proverbs 10:4
(34) “I can do all things
through Christ who gives me strength”
Philippians 4:13
(47) “. . .and I will make
you fishers of men.” At once they left
their nets and followed him. Matt.
4:18-20
(59) “For God did not give us a spirit of
timidity, but a spirit of power, of love and of self-discipline” 2 Tim. 1:7
(63) “Do not worry . .
.” Matthew 6:25
(67) “Forget what is behind
and strive for what is ahead”
Philippians 3:13
(68) “Cast all your anxiety
on Him because He cares for you” 1 Peter
5:7
(69) “I die everyday . . .
in Christ Jesus our Lord” 1 Corinthians
(72) “let the wise listen
and add to their learning and let the discerning get guidance” Proverbs 1:5
(72) “Do not boast about
tomorrow, for you do not know what a day may bring” Proverbs 27:1
(75) “Do you not know that
your body is a temple of the Holy Spirit, . . .” 1 Corinthians
(77) “Iron sharpens
Iron” “Two strands are stronger than one
(87) “ . . .to one he gave
five talents, to another two, and to another one, to each according to his
ability. Then
he went away.” Matthew 25:15
(89)