Cross Country

Interview with Coach King and Coach Glazier

XC: What to Know

Thinking about joining Cross Country next year? Here are the basics.

Meet Rules-

Only points obtained by Varsity are counted towards the final team score.
The top 5 in a team score.
In Cross Country, the lowest score wins. If you get 1st place in a varsity race, you earn your team 1 point, 2nd place, 2 points, and so on...
A perfect score is 15 points, since 1+2+3+4+5=15. However, this is extremely rare.
The meets are usually either at home (CMS's XC track) or Palo Corona.
Meets are 2 miles long

Varsities and Groups-

There are 2 varsities and 1 junior varsity, or JV.
The 2 varsities are Girls' Varsity and Boys' Varsity
The top 7 fastest runners from each gender group qualify for varsity - your age doesn't matter.
If you don't qualify for varsity, don't fret! It usually depends on the year.
There are three divisions, Group A, B, and C.
Group A is usually for elite runners who run under 2 miles in 15 minutes (1 mile in 7:29 maximum)
Group B is usually for quick runners who run 2 miles in over 15 minutes but under 18 minutes (1 mile in 7:30 - 1 mile in 8:59)
Group C is for developing runners who run over 2 miles in 18 minutes (1 mile in 9:00 minimum)
You can be demoted or promoted from groups and varsities at any time if you run exceptionally slower or quicker than before! Keep working hard!!

Terms-

XC=Cross Country
PR=Personal record.... Your fastest time.
Warm up - Run done prior to work-out. In XC, its a King's Lap.
Dynamics - Stretches done prior to work-out.
Barf - something that we train ourselves not to do. We might have to push the limits a few times to discover them.
Straightaway-a straight side of the track - there are 2 on the track.
Curve-a curved side of the track-there are 2 on the track.
Last 100 - the ultimate test of strength, speed, and endurance in a race... the final sprint.
100's-quick sprints on one straightaway or curve of track.
200's-ever so slightly more paced sprints on two straightaways or curves
300's-even more paced sprints on three straightaways or curves: a bit over a jog
400's-one lap around the track.
800's-two laps around the track.
And I think you can figure the rest out....

Practice-

Warm Up: Start at the Starting Line, run up the dusty hill for a King's Lap. Turn around after the trees, and run down the hill to get back on track (pun intended,) then, finish the lap and walk to dynamics.
Dynamics:

-Boys start at the Starting Line, girls start on the opposing straightaway of the track

-8th graders lead Dynamics: leave some spots open in the first lanes for them!

-Leaders will tell you what to do and demonstrate.

-Stretches include Toy Soldiers, Ice Cream Scoops, Side Lunges, Lunges With a Twist, Quad Stretch, Pull to Chest, Caruffles, Careoke, Heels, and Toes.

-Grab a sip of water and head to the coaches' circle to hear about the Warm-Up for your group

-Groups (A, B, and C, see "Varsities and Groups,") separate to do different workouts

Workouts:

-Workouts include Fartlek, Intervals, Relays, and occasionally, a run to Palo Corona.

-After a quick sip of water, go to circle for Core.

Core Workouts:

-The Inner Circle is for elite runners

-If you are new, stick with the Outer Circle, where most people are

-The usual pattern is Double Leg Lifts, Leg Circles, Flutter kicks, (occasionally) Superman, (occasionally) Burpees, Plank, Ballerina Stretch, Butterfly Stretch, and finally, Quad Stretch.

-The Coach will tell you what to do.

-Now, you may go home, or stay for the optional (and really helpful) cooldown

Cool down

-If you are really dedicated to improving your running, do just a little extra every practice.

-Cool down jog is one barefoot jog around the edges of the grassy field inside the track

Optional Practices

-Help a lot and are super fun!

-Rules:

Stay on campus.
Follow rule number 1.

Timing-

-Practices: 3:00-4:30

-Optional Practices: 3:00-3:45

Tips-

-Don't slack in practices... More is better than less.

-DON'T SLACK IN CORE!!! .... It might be tempting, but push through!

-Go to optional practices.... They are really relaxing and make XC seem even more fun!

-Do the cool downs! They are so soothing... Don't forget to take off your shoes-that's the best part!

-DRINK MORE WATER!!!

-Sprint the last 100 like today is your last day on Earth - there is no tomorrow!

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