Rules & Expectations

Rules

Unacceptable or inappropriate behavior in the weight room, study hall, on the bus, at practice, at a meet, or at a hotel or restaurant will result in, at minimum, an immediate suspension from all team activities.

Negatively influencing a teammate's work ethic or showing disrespect toward teammates or coaches may result in dismissal from practice, suspension for repeat offenders, or dismissal from the team if behavior continues.

• This includes not giving your best effort during practice, warmups and cooldowns included.

• Cross country is not a club sport. While athletes of all abilities are welcome and encouraged to join, those who do not give their best effort in practice and in races will be removed from the team.

Phones and headphones or earbuds may not be used during warmups, cooldowns, yoga, or strength routines.

• Phones are permitted during runs for the purpose of tracking performance, keeping time, or listening to music.

• Headphones and earbuds, however, are not permitted at any time as they prevent athletes from hearing vehicles on the road, passing runners and bicyclists on trails, and coaches during drills.

• If a coach reminds an athlete to put their phone away, that serves as a warning to the entire team. Further violations by anyone may result in a one-day suspension and unexcused absence from team activities.

When an athlete is dismissed from practice for disciplinary reasons, his parent or guardian will be notified of the reason at the head coach's earliest convenience.

• If the dismissal takes place at an off-campus location, the athlete may not participate in practice activities but must remain under a coach's supervision  until he is picked up by a parent or guardian, or until he returns to campus via team transportation.

When an athlete is suspended from the team, his parent or guardian will be notified of the reason and the length of the suspension at the head coach's earliest convenience.

• Most suspensions will be either one day or one week.

• A suspended athletes is still expected to follow the training plan and to check in with his coach each day upon completing his workout. A missed check-in will result in an additional week suspension. Continued non-compliance will be taken as a sign that being part of the team is not a priority and will be grounds for dismissa for the remainder of the season.

Summer 5k & Training Tiers

Every athlete is encouraged to register for and run a 5k during the summer.

• It can be any race, though many carry a registration fee. For a free option, consider a parkrun; registration is done online and you'll need to bring a barcode with you to the course. Aim to run your summer 5k between weeks 6 and 8 of the training plan as a mid-summer progress check.

• Your time, combined with your experience level, will determine which training tier you should follow going forward. In the weeks leading up to your summer 5k, train at Tier 5 or one level below the tier you finished on at the end the previous season. Do not assume you can pick up where you left off; early in a new training cycle is not the time to chase last season's PR.

Your summer 5k time will also factor into meet registration decisions.

Attendance & the Attendance Points System

Rather than tracking individual absences in isolation, we use an Attendance Points system to measure commitment over the course of the season. Think of it like points on a driver's license; they accumulate in the negative and to many will have consequences. The goal of the system is not to penalize athletes but to encourage communication and consistency.

Point Values:

• Unexcused absence: 12 points

• Suspension: 12 points

• Excused absence: 4 points

• Injury - no contact with trainer/coach: 4 points

• Unexcused late arrival: 1 point

Suspensions: points are assessed for the first day only, provided the athlete completes daily check-ins as expected for the duration of the suspension.

Injuries: injured athletes are expected to check in with the trainers, follow their guidance, and follow up with a coach any time their injury prevents them from attending practice. Following this procedure is considered the equivalent of attending practice and will result in no points being assessed. Long-term injuries may require less frequent check-ins; these situations will be handled individually between the athlete and head coach.

Consequences

• 41 points: Ineligible to earn a varsity letter.

• 61 points: Ineligible to earn a JV letter.

• 81 points: Ineligible to compete for the remainder of the season

Frequently Asked Questions

How do I avoid unexcused absences?

Communicate with your coach before practice begins. Most absences will be excused if you reach out ahead of time. An absence with no prior communication counts as unexused.

Note that a teamamte passing along your message does not count. The notification must come from you or your parent, preferably you, directly. If a teammate does inform a coach on your behalf, you are still expected to follow up via email or Remind no later than 6:30pm that same day. Failure to do so will result in the absence being marked unexcused.

Does serving detention count as an unexcused absence?

No. Detention is an unexcused absence. Failing to notify your coach that detention is the reason for your absence will result in a minimum one-day suspension.

What about missing practice for another sport?

Missing practice or a meet to participate in another sport, club or school-sanctioned, will not be excused unless it has been cleared with the head coach before the season begins. While your exact club schedule may not be set yet, a general conversation about the split commitment must take place before the roster locks in late August.

If I am suspended from the team, could I accumulate enough points to be removed from the team?

Suspended athletes are expected to check in with a coach daily to confirm they have completed the assigned workout on their own. As long as this is followed, points are only assessed for the first day of the suspension regardless of its length.

Why do excused absences still result in points?

Consistent attendance, even when absences are understandable, is essentially to your development and to the health of the team. Excessive missed time, for any reason, limits your ability to improve and can affect the team dynamic.

Why do late arrivals result in points?

An unexplained late arrival can be a distraction, especially when coaches don't know where you are. A quick email or Remind message before practice begins is all it take to avoid a point, and to keep the focus on the team.

How does the system work before the school year starts?

All summer practices are voluntary. We track who is present, not who is absent.

Absences between August 12 and the first day of school are excused and will not result in any points, as the coaching staff understands that transportation can be a challenge in those first weeks.

All athletes, however, are expected to make every effort to follow the training plan on their own throughout the summer and into the season if they cannot attend practice in person.

Junior Varsity Letter Requirements

• No more than 60 attendance points accumulated for the season.

• Compete at the WCAC Championship meet.

  • Schedule conflicts need to be expressed to the head coach early in the season and will be more heavily scrutinized for excusal than other meets or practices.

• Return uniform (jersey and shorts) after the final meet of the season.