Coach's Philosophy
My philosophy of cross country is pretty simple:

• Work hard, have fun, and you will succeed.

• It is essential for peak performance to go easy on the easy days and to work hard on the hard days.

• Improve from the beginning to the end.

I believe that if you are a member of a CC team that you want a couple of things:

1. You want to have fun.

2. You want to improve as a runner and become more fit.

What can CC do for you?

1. Meet great people of all ages and gain new friends.

2. Improved self-esteem. Nothing feels better than finishing a run!

3. Improved grades. CC teaches you a lot about hard work and discipline.

4. Become more fit.

5. You will be a happier person physically, mentally, and socially.

Academics
Academic achievement will be stressed throughout the season. It is my expectation that you will strive in the classroom, as well as on the cross country course. If you miss a class due to a meet, it is your responsibility to talk to your teacher in advance and get your homework assignment. I encourage you to seek the coach's assistance if academics become an issue. Failing grades will cause you to be ineligible.

Alcohol and Tobacco
The use of alcohol, tobacco, and other ilicit drugs will not be tolerated. Students who violate rules regarding such substances will be suspended per MSHSL regulations.

• DON'T DO IT! It is not worth it. Coaches and teachers have a lot of respect for their students and athletes. A drinking or drug violation can change that and in turn affect recommendations and scholarships! You have heard it before, but you have your whole life to drink. You only have four high school years to run!

• Any athlete caught with alcohol or drugs will be ineligible to win any individual awards at the end of the season.

Attendance and Practice
We will practice every day from 3:10 until 4:30/5:00. In order to improve as the season progresses you need to be there. In addition, each individual must complete 10 practices before competing in his/her first competition. Therefore, unexcused absences will not be tolerated. If you know you will be gone, please tell a coach directly. DO NOT TELL A FRIEND TO TELL A COACH YOU WILL BE GONE! After your absence, you need to bring a note from a parent or guardian stating the reason for your absence along with a signature.

• One unexcused absence - sit out a meet.

• Two unexcused absences - sit out another meet.

• Three unexcused absences - meet with the coaches and possible dismissal from the team.

Do Your Best
During practice you need to work hard and do your very best; by doing this, you will get better. Maintain a positive attitude and support your teammates. The way you practice reflects how you will perform in races. Encourage each other! Have appropriate workout clothing in your locker. It can be hot one day and cool the next. Have fun!

Behavior
We, as a team, represent the city of Foley and Foley Public Schools. Please respect yourself, teammates, runners from other schools, and the courses we run on.

Behavior at Practice
We expect good, positive behavior at practice. If we feel your behavior is not appropriate, your parents will be called and they will need to pick you up by 4:00.

Uniforms
You will be given a uniform and a set of sweats. YOU ARE IN CHARGE OF YOUR UNIFORM. If you lose it, you pay for it. Keep your uniform away from your spikes so they do not get ruined. Please take good care of them (wash them inside out in cool water and hang them to dry). Make sure you have them on meet days.

Meet Expectations
We are at meets to compete and cheer on your teammates. The coaches expect you to be properly prepared for your race. If you are out chasing teammates, playing football, Frisbee or tag, you are not ready to race. Being prepared means bringing your uniform, a snack, and warming up properly. When you are not warming up, racing, or cooling down, you are expected to be out cheering on your teammates and not sitting at camp (an exception would be if you are sick or injured). Also, wear Foley attire at the meets.

Meet Itinerary:

1. Go to the bathroom

2. Walk / jog the course

3. (Closer to race), jog and active warm-up (plyos and strides)

4. Be at the starting line 10 minutes early

5. Race

6. 10-15 minute cool down

7. Cheer on teammates

The coaches have jobs to do at the meets. Find a teammate and warm-up and cool down properly. We will not baby-sit you to make sure the above gets done. If you want to have the best race possible, proper warm-up is necessary.

Transportation
Each athlete is in charge of finding his/her own ride home from practice. Have your ride at practice between 4:45 and 5:15.

• In order to ride home with a parent from a meet, please sign out on the aqua/bluish colored sheet at camp.

• NO ATHLETE WILL BE ALLOWED TO GO HOME WITH SOMEONE ELSE’S PARENTS FROM A MEET. NO EXCEPTIONS! If you have questions, contact Dean Dahmen, Activities Director.

Varsity Letter Requirements
Any runner who competes for the entire cross country season and runs in at least five varsity races will be eligible for a letter. Also, any runner who places in the top 20 at the section meet will be eligible for a letter.

FYI

• Live a healthy lifestyle – eat right, get enough sleep, and drink plenty of fluids (water/sports drinks)

• Make sure you get a pair of running shoes. Inappropriate shoes can cause an injury. If you have questions, ask a coach. Spikes are encouraged for meets, but not necessary. Team night at the Endurunce Shop will be on Tuesday, August 12th from noon till 8. Runners will receive 25% of their purchase.

• You must wear shirts during practice…midriffs cannot be showing.

Have a great season and do your best!