XC HANDBOOK

1. YOUR PART BEFORE THE START

As your child enters their first weeks of training, you may have questions or concerns. How can you assist them? What should you expect?

Daily Routine & Lifestyle

Do not make sudden changes to your child's daily routine. Keep responsibili-ties, eating, sleeping, and social behavior consistent. Encourage 8-9 hours of sleep each night, especially before races. Help them create a balanced schedule that prioritizes rest, schoolwork, and training.

Nutrition & Hydration

Runners should limit sugary foods and drinks. A balanced diet rich in whole grains, fruits, vegetables, and lean proteins provides the best foundation. On meet days, avoid high-fat or fried foods, eggs, and acidic or carbonated drinks. Encourage light, easily digestible meals eaten 2-3 hours before competition. Hydration should be steady throughout the day-not just right before practice or a race.

Injury & Recovery

Muscle soreness is normal in the early weeks of training. Parents should watch for signs of lingering pain or injury and communicate with coaches early rather than waiting. Coaches can adjust training or, if necessary, recommend medical consultation. Rest days are as important as training days-support your child in taking them seriously.

Mental & Emotional Support

Cross country can be physically demanding and mentally challenging. Encourage your child to stay positive, focus on effort rather than just results, and celebrate small improvements. Remind them that progress in distance running takes time. Be supportive without adding pressure-your encourage-ment means more than you might realize.

Other Helpful Tips for Parents

Make sure your child has proper running shoes fitted for their gait. Encourage healthy snacks after practice to aid recovery. Be mindful of the weather: remind your child to bring layers, hats, or sunscreen as needed. Attend meets when possible-athletes notice and appreciate parent support on the course. Trust the training process. Improvement will come with consistency, even if progress feels slow at first.

League Dual Meets

All runners compete in weekday dual meets, head-to-head matchups with one or more schools. These shorter races build experience and prepare athletes for bigger competitions.

Invitationals

Invitationals feature large fields of schools, giving athletes the chance to race in crowded and competitive settings. These meets help runners gain experi-ence, test team strategies, and measure progress before league and champi-onship races.

BVAL League Finals

At the end of the season, all BVAL schools race in League Finals at Crystal Springs Cross Country Course in Belmont, CA separated into Boy's and Girl's Junior Varsity and Varsity divisions. This meet crowns league champions and determines which Varsity teams and individuals advance to the Central Coast Section Championships Meet.

Championships

The Central Coast Section Championships bring together the top Varsity teams and individuals from each division. The best boy's and girl's teams and individuals advance to the California State Meet at Woodward Park in Fresno - one of the highest honors in high school Cross Country.

Results

Race results are compiled by officials and posted after each race. Larger meets, such as invitationals, League Finals, and Central Coast Section Champi-onships and California State Meet often publish results online the same day.

Awards

Generally, at a dual meet, no awards are given. At invitational meets, league finals, and championship races, awards are common and may include both individual and team honors. These can be medals, ribbons, or trophies and are an added bonus for Cross Country athletes. Individual awards may be distributed in the finish chute immediately after a race or in a formal ceremo-ny at the conclusion of the meet.

2. HOW TO GREET YOUR FIRST MEET 

Pre Race

Get acquainted with the race course and identify strategic spectator points (such as the start line, finish line, and key spots along the course). It is also helpful to recognize your school's team uniforms so you can quickly spot runners during the race.

Be aware that numerous races will be held throughout the meet. A Cross Country meet may last anywhere from two hours to a full day. Races are typically organized by the number of schools entered, the age/grade level of the runners, or competitive divisions. Make sure you know what time your child is racing and in which division. Plan to arrive at the team tent no less than an hour before the start of the race. DO NOT expect the attention of your child once they have joined their team at the race site. Athletes need this time to focus, prepare, and connect with their coaches and teammates.

During the Race

Cross Country is not a sport observed from a single stationary point (like bleachers). One of the most exciting aspects is the opportunity to watch the race unfold from different vantage points. Many spectators enjoy watching the dramatic start, then moving to another location along the course to cheer as runners pass, and finally positioning themselves at the finish line to see the race's conclusion. It is important that spectators do not run alongside runners during the race and remain clear of the course at all times to avoid impeding competitors. Please also keep dogs, strollers, bicycles, and other potential hazards away from the course.

Cheering & Sportsmanship

Spectators are encouraged to cheer loudly and positively. Support all athletes-not just your own child-as this promotes good sportsmanship and creates an encouraging race atmosphere. Words of encouragement should be uplifting and respectful, helping runners push through the challenge of the course.

Logistics & Comfort

Meets can last several hours, spectators should plan ahead. Bring water, snacks, sunscreen, and comfortable walking shoes, as you may move around the course multiple times. A folding chair or shade (such as a hat or pop-up tent) can also make the experience more enjoyable, especially during long invitationals or warm-weather meets.

POST MEET

Be aware that runners have certain responsibilities after they finish a race. Runners will need to cool down as a team and actively support their teammates who are still running or have yet to race. Please give the runners space to complete these activities.

It is important to note that after a race, a runner may be more physically exhausted than expected. Symptoms may include weak knees, general fatigue, the appearance of fainting, glassy eyes, nausea, or excessive salivation. These symptoms usually pass quickly. Piedmont Hills High School’s coaching staff have been trained in first aid and emergency response and are aware of these physical reactions, and have the responsibility and ability to treat them.

3. SETTING SIGHTS & REACHING HEIGHTS

The setting and assessment of goals is an individual decision in Cross Country, though many runners share similar benchmarks. Some particular goals may include the following:

◦       PR (Personal Record): Achieving your fastest time on a course.

◦       Race Pace: Maintaining a consistent speed throughout the race.

◦       Placement: Finishing in a certain position relative to teammates or competitors.

◦       Competition Goals: Beating a specific runner or team.

◦       Team Contribution: Scoring points, supporting teammates, and helping the team succeed overall.

HIGHS

Successfully finishing a course and/or improving on any of the goals listed above can be considered a "high" for a runner. These moments are worth celebrating and can fuel motivation for future races. Each achievement-big or small-helps build confidence and pride, not only for the individual but also for the team.

LOWS

Athletes should also expect the possibility of disappointment after a race. While one goal may have been achieved, others may not, leaving a runner unsatisfied with their overall performance. These experiences are natural in competitive running. In these moments, athletes may need emotional space and understanding from both coaches and parents.

PUTTING IT IN PERSPECTIVE

Highs and lows are both part of the growth process. A personal best or a strong finish can show progress, while setbacks provide valuable lessons for future training. Resilience, reflection, and support from teammates help runners turn challenges into opportunities. Whether celebrating a victory or learning from a difficult race, the ultimate goal is growth, improvement, and contributing to the team's journey.

4. POINTING TO VICTORY - SCORING A MEET 

Team scoring in Cross Country is similar to the game of golf-the lowest score wins. Each runner who finishes a race is assigned a place. For example, the first runner earns 1 point, the sixth runner earns 6 points, and so on. The finishing places of the first five runners from each team are added together to calculate the team's score. The team with the lowest combined score is the winner. In a dual meet (two teams), a team score of 27 points or fewer is almost always a guaranteed victory.

A complete Cross Country team typically consists of seven runners. While the sixth and seventh runners do not score directly, they still play a vital role through what is called displacement. If they finish ahead of another team's scoring runners, they "push back" or "block out" those opponents, raising the other team's score. In Example 1, Team B can beat Team A if its sixth and seventh runners finish ahead of Team A's fifth runner.

In the event of a tie, the team whose sixth runner finishes ahead of the other team's sixth runner is awarded the win as in example 2. This is why depth and teamwork across all seven runners are so important.

At larger invitational or league meets with many schools, the same scoring system applies. Each team's top five places are added up, and the lowest team scores determine the standings across the field of competition.

TEAM STRATEGY

Success in Cross Country is not just about individual speed-it's about team-work. Running in packs, minimizing the gap between teammates, and supporting one another during the race can dramatically lower a team's score. Every place matters, and every runner-whether scoring or displacing-con-tributes to the team's outcome.

League Dual Meets

All runners compete in weekday dual meets, head-to-head matchups with one or more schools. These shorter races build experience and prepare athletes for bigger competitions.

Invitationals

Invitationals feature large fields of schools, giving athletes the chance to race in crowded and competitive settings. These meets help runners gain experi-ence, test team strategies, and measure progress before league and champi-onship races.

BVAL League Finals

At the end of the season, all BVAL schools race in League Finals at Crystal Springs Cross Country Course in Belmont, CA separated into Boy's and Girl's Junior Varsity and Varsity divisions. This meet crowns league champions and determines which Varsity teams and individuals advance to the Central Coast Section Championships Meet.

Championships

The Central Coast Section Championships bring together the top Varsity teams and individuals from each division. The best boy's and girl's teams and individuals advance to the California State Meet at Woodward Park in Fresno - one of the highest honors in high school Cross Country.

Results

Race results are compiled by officials and posted after each race. Larger meets, such as invitationals, League Finals, and Central Coast Section Champi-onships and California State Meet often publish results online the same day.

Awards

Generally, at a dual meet, no awards are given. At invitational meets, league finals, and championship races, awards are common and may include both individual and team honors. These can be medals, ribbons, or trophies and are an added bonus for Cross Country athletes. Individual awards may be distributed in the finish chute immediately after a race or in a formal ceremo-ny at the conclusion of the meet.

5. BE A PACK BACKER

Your involvement is a tremendous asset to our cross country program and can greatly enhance your child's experience. Beyond being a supportive spectator, active participation helps foster a sense of unity, pride, and community among both parents and athletes.

We encourage the formation of a Parent Support Group to assist the team in a variety of ways. Working closely with the coaching staff and athletes, parents can contribute to the success of the program in the following areas:

Team Communication: Helping ensure parents and athletes stay informed about practices, meets, travel, and special events.

• Nutrition & Support at Meets: Organizing snacks, water, and electrolyte drinks for athletes at meets and invitationals, as well as assisting with hydration and recovery.

• Moral Support: Cheering at meets, creating banners or posters, and helping build team spirit throughout the season.

• Fundraising & Financial Support: Assisting with fundraising efforts, coordinating donations, and helping cover costs for equipment, travel, and team events.

• Publicity & Promotion: Helping promote the program within the school and community by assisting with photos, social media, and event publicity.

• Special Events: Assisting with team nights, pasta dinners, the end-of-sea-son banquet, and other gatherings that strengthen team bonds.

• Assisting at meets or at team activities.

• Driving athletes to meets, invitationals, Saturday practices and team events when needed.

Parent involvement not only benefits the team but also creates a stronger, more connected community around our athletes. Working together with coaches and runners, parents play a vital role in ensuring the program continues to thrive and provide lasting memories for every participant.

6. MAKING END$ MEET

7. WHICH STYLE PER MILE

Shoes 

Shoes are one of the most important decisions a young cross country runner can make. Proper footwear affects comfort, performance, and injury prevention. It is essential to select shoes that fit well, match the runner's foot type, and suit their running style. Many specialty running stores can measure a runner's feet and analyze their gait and strike using treadmill technology, then recommend shoes tailored to the individual.

As runners progress, they may choose different shoes for daily training versus racing. Having the right shoes for each purpose can improve performance and reduce the risk of injury.

Team Shoe Night held at Running Revolution located at 511 E Campbell Ave, Campbell, CA 95008

Each season, the team will host a Team Night at Running Revolution where students can purchase shoes at a discount. Coaches and Running Revolution staff will be available to help selecting the best pair for each runner's foot type, running style, and training needs. This event ensures all athletes have the proper footwear to support their performance and health throughout the season.

Clothing

Uniforms will be provided by Piedmont Hills High School, but runners also need appropriate clothing for daily practices. Lightweight shorts and moisture-wicking shirts are recommended for comfort and freedom of movement. Proper running socks are essential to protect the feet from blisters and provide support during long practices and races.

Runners should be prepared for all weather conditions: layering with long sleeves, tights, or jackets may be necessary during colder months, while breathable fabrics help stay cool in warmer weather. Having the right cloth-ing allows athletes to focus on training and performance rather than discom-fort.

If you have questions about shoes, clothing, or other equipment, coaches are happy to provide advice and suggestions to help ensure every athlete is properly equipped for training and competition.

8. ATHELETS RESPONSIBILITIES

Being a member of the Piedmont Hills Cross Country team requires dedication, accountability, and commitment. Each runner has a responsibility to themselves, their teammates, and the program to contribute fully both on and off the course. Key responsibilities include:

Attendance and Commitment

• Attend all practices, meets, and team events.

• Communicate any planned absences to the coaches a week in advance.

• Maintain consistent effort and focus during training.

Preparation and Equipment

• Arrive on time, properly dressed, and ready to train.

• Bring necessary gear, including water, appropriate footwear, and practice clothing.

• Ensure uniforms and team gear are worn properly during meets.

Performance and Effort

• Strive to improve personal fitness, technique, and race performance.

• Give maximum effort in every practice and competition, regardless of individual placement.

Teamwork and Sportsmanship

• Support and encourage teammates at practices and meets.

• Represent the team and school with respect and integrity at all times.

• Exhibit positive behavior on and off the course.

• Responsibility and Accountability 

• Follow team rules and expectations regarding attendance, behavior, and competition.

• Take personal responsibility for training, nutrition, and recovery.

• Seek guidance from coaches when questions arise about shoes, clothing, or other equipment.

Meets and Invitationals

• Attendance and participation in all meets and invitationals are required.

• Wear only Pirate team gear.

• No radios, balls, or other distractions.

• Bring your own water and snacks to stay hydrated and fueled.

Teaching and repetition are two of the tools used to prepare each athlete to be the best they can be. We will start by building a fitness base, running fundamentals, technique and individual skills. Taking every opportunity to teach and demonstrate teamwork, sportsmanship and respect for everyone, starting with the coaches. Believing that "perfect practice - makes perfect," athletes should properly practice the skills being taught, on a repetitive basis both in-season and off-season, so that these skills become as natural as walking and talking.

Finally, our coaching philosophy includes the fact that cross country should be FUN. We strive to make practices and meets enjoyable experiences that will both develop skills and provide positive life long memories for every athlete.

Team Goals:

• Make the athletic experience enjoyable, educational and enriching.

• Maintain a safe, healthy and caring environment, which stresses excellence, dedication, sacrifice and hard work as the basis for success, both in the sport and in life.

• Support the academic goals of the student athletes as established by the coaches, school administration and school board.

• Support a healthy lifestyle, which does not involve tobacco, drugs and„or alcohol.

• Truly believe in the concept of "student-athlete" and in the ancient Greek philosophy of a "strong mind and strong body."

• Support the concept: that "ALL" team members deserve and require competent and meaningful coaching, which also takes into account individual strengths and weaknesses.

• Help to develop a lifelong love of physical fitness and athletics.

• Never use abusive or inappropriate language with other coaches, parents of athletes and athletes from other schools.

• Support the idea of coaches and student-athletes, as role models, and that sportsmanship and appropriate behavior, even in the most trying circumstances, is a valued trait to have.

• Practice like you play.

• Athletes set goals for themselves and the team. These goals should be challenging enough to require each athlete to extend himself beyond their present skill level.