Parents Guide

If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's beside the point. It's simply that I just have to. ~ Emil Zatopek

WHAT IS CROSS COUNTRY

Cross Country is a no-cut team running sport that typically takes place on non-paved running paths through fields, some woods, down hills and up hills, located at schools and golf courses. High School Boys and Girls race course is 5 kilometers (3.1 Miles) and run separately. Boys and girls will alternate racing first or second for all races during the entire given season. Middle School Boys and Girls will run together on a course that is typically 2 miles in length, but will vary depending on the location of the race. Unlike High School, MS Boys and Girls run the race together, Boys will race against Boys and Girls will race against Girls.

EQUIPMENT

Your son or daughter will be provided with a uniform for the season. Equipment is very minimal for Cross Country runners.

Your athlete will need:

- A good pair of running shoes AND running/racing spikes if in High School. Middle School - spikes are optional.

- Be able to come to practice with appropriate running attire that will provide comfort during warm and cool weather.

- A water bottle with identification.

- A watch with a timing function or GPS capabilities (Amazon) or GPS Capabilities (Ebay). Shop on eBay for pre-owned!

- A white long sleeve Under Armor type shirt and black leggings.

- Multivitamins

- Iron Supplements

- Sports bra for girls

- Snacks

We will provide order forms for Cross Country apparel. It is required that each team member purchase one (1) T-shirt and each High School runner is required to purchase a team warm-up jacket. All other apparel is optional and is not limited to athletes only; anyone is welcome to order. Order forms will be passed out and placed on the website. Orders will be shipped to the school and distributed by coaches.

REMIND

REMIND is a secure communication tool we use to give athletes and parents up-to-date information relating to Cross Country practices and meets. Messages will be sent via a text messaging system. This is a way for athletes and parents to communicate privately and securely with coaches. All phone numbers submitted are automatically coded for confidentiality; this means the utmost privacy for athletes and parents.

We will use REMIND to send the following information, but not limited to:

- If inclement weather moves in suddenly and practice/meet will be canceled or times adjusted.

- Messages will be sent when we leave a Cross Country meet, letting parents know when to expect the bus back at school.

- Information pertaining to each meet

- Information relating to special events

WHAT TO EXPECT AT A MEET

The Cross Country Team is typically excused early from school on the day of a meet. Please encourage your athlete to communicate with their teachers regarding any class time that may be missed as a result of the early dismissal. All runners must ride the bus to the event in order to participate unless cleared by the coach, principal, and athletic director in advance. Upon your arrival, locate the start and finish chute. Use the maps provided on the Meet Calendar and Results page to get acquainted with the course and map out points where you would like to support and cheer your athlete on as they pass; ask a coach if you are unsure, we would love to help. Following the crowd is also a good idea, as parents who have been there before will head to the next best spectator spot. Rules do state it is forbidden to run alongside your athlete, as this could be considered pacing and they could be disqualified. Once the team arrives at the meet our athletes set up team camp, begin inspecting the course, warm-up, and will be briefed after the all-coaches meeting. You will hear announcements stating when the race is about to begin, this is your que to take your desired place on the course. Our runners love to hear encouragement, so don't be shy, cheer loud and proud for the Glenwood City Cross Country Team!!

HOW ARE RACES SCORED

A meet is scored by adding up the places for the top 5 finishers for each team (school). Low score wins!

EXAMPLE GLENWOOD CITY OPPONENT

1st 2nd

3rd 5th

4th 7th

8th 11th

9th 12th

TOTAL SCORE 25 37 GLENWOOD WINS!

Although the 6th and 7th runners don't score, they are very essential to "displace" the opposing team. In the example below the GC 6th and 7th runners finished before opponent 11th and 12th, thus "pushing" the opposing teams 11th and 12th runners back.

EXAMPLE GLENWOOD CITY OPPONENT

3rd 1st

4th 2nd

6th 5th

7th 11th

8th 12th

(9th)

(10th)

TOTAL SCORE 28 31 GLENWOOD WINS!

COURSE MAPS

Course maps will be available on the Meet Calendar & Results Page. Courses will be flagged and are run from flag to flag.

A blue flag indicates the runner must continue on straight and is allowed to pass on either side of the flag.

A red flag indicates a left turn and the runner's left shoulder will be closest to the flag.

A yellow flag indicates a right turn and the runner's right shoulder will be closest to the flag.

The turn will always be made after passing the flag, never before; turning before the flag may result in disqualification.

AFTER THE RACE

Once the meet is over please do not take your athlete home with you. Parents' must first fill out the REQUEST FOR ALTERNATE TRANSPORTATION FORM located at the team camp in the blue bag. We are legally bound by state law for athletes' safe transport to and from the meet. This form allows athletes to ride home with parents only; athletes are NOT allowed to ride home with brothers, sisters, grandmothers, grandfathers, uncles or aunts.

PARENTS

You are an integral part of helping to make our team successful! With your support and enthusiasm for your athlete and the Cross Country team, the possibilities are endless.

TERMS

Aerobic conditioning- literally means with oxygen. Running pace at 60-80% of maximum effort. A runner is able to hold a conversation while running at this pace. The bulk of base training and recovery runs are done at this pace.

Anaerobic/lactate threshold (stamina pace/effort)- this pace is faster than aerobic conditioning, usually between 80-90% of maximum effort. Tempo runs are to be done at this pace. Conversation is difficult but short sentences/phrases can be uttered.

Aerobic capacity (speed pace/effort)- this pace is what most runners think of when they think of running fast. Most intervals and repeats are done at this pace (1-5 minutes). Running is done at 93-98% of maximum effort.

Anaerobic capacity (sprint pace/effort)- literally means without oxygen. This is extremely fast running, 100% maximum effort. Sprinting. One’s body needs more oxygen than can be supplied. Running at this pace can only be done in under 1 minute.

Fartlek- a Swedish word that means “speed-play”. A form of loosely structured training that alternates bursts of fast running with period of easy jogging for recovery.

Intervals- training designed to increase the body’s tolerance of lactic acid. Running is done at faster than race pace for shorter periods of time (1-5 minutes).

Repeats- a workout in which there are repeated attempts to run a specified distance in a specific time or effort. An example would be hill repeats or 400-meter repeats.

Recovery run- aerobic running done to recuperate from hard training days. Easy running helps remove lactic acid from a previous strenuous workout.

Tempo run- a 15-40 minute run at the athlete’s anaerobic threshold. Tempo runs allow the athlete to become accustomed to moderately difficult running without overly stressing the body. Usually done at 80-90% of the athlete’s maximum effort.

Lactic acid- this is a by-product of anaerobic running that accumulates in the major muscles of the legs causing extreme muscular fatigue “rubber or jelly legs” and pain. When someone “feels the burn” it is really lactic acid.

Base training- early season training. Most runs are done at one’s aerobic pace. The larger one’s base the better the probability that one is able to reach their peak potential at the end of the racing season. Think of a pyramid- the larger the base the higher the capstone can be.

Peaking/tapering- a time at the end of the season where there is a reduced volume of training to allow the athlete enough recovery to reach their best performance.

Meet - a multi-team event

Negative split- running the second half of a race/workout faster than the first half.

Course - the marked and measured route of a race. High School races are 5000 meters (3.1 miles) in length, while Middle School courses are generally 2 miles in length.

Finish Chute - a gated system, past the finish line, that runners enter into after a race.

Stride Outs - pre-race warm-up routine from the starting line.

Striders -

Pace - running speed over a particular distance, average speed per mile.

Pack - a group of runners in close proximity.

Personal Record - best-ever performance on a given course or distance (PR).

Warm-up - a running and stretching routine that prepared the body for future intense activity.

Cool-down - a running and stretching routine that lowers the body's temperature and removes lactic acid from the legs