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Welcome to RRHS Girls XC! This page will provide information that will help you navigate the next few months.
RUNNING ESSENTIALS: Running shoes in good condition. XC spikes for racing. Watch that can be used for timing (must have a start/stop function). A positive attitude and grit!
Summer Training: Summer training is essential in developing a strong base/foundation and avoiding injury. Please use the summer to build up a base so that you're ready to run with the team when the season officially begins. Use the calendar that we handed out during the preseason meeting as a guide this summer.
Weight Room: Weight room hours for XC are 9:30-10:30 Tuesday/Thursday.
PRACTICE: Mandatory Practice starts August 3rd. We will meet outside the Wagar entrance Monday - Friday at 8am. Practice will run from 8 - 10am. We will have morning practices from 8/3/2022 - 8/15/2022. Afternoon practices will start on August 18th. Plan on being at practice from 3:30 - 5:30pm Monday - Friday. We do our long run on Monday's at Mastick, so plan on being at practice until 6:30pm on that day only. If you cannot attend practice, please let Coach Z or Lilley know before practice via email.
MEETS: Meets are held on Saturday's at various locations in the area. Go to the Schedule tab to find specific information about meets including dates, locations and times. Meets typically have a varsity race and an open race. We can typically run at least 7 in the varsity race (top 5 score). The girls will know which race they are running the week before the meet. All races are 5K. Only varsity runners run at districts, regionals and state meets.
It is important that all athletes bring water and snacks to all meets. Proper hydration and fuel is critical to successful racing. A good night's sleep is also important two days before the meet.
Scoring: The top 5 times in the varsity race are used for scoring. Those times are all added up to obtain a team time. Our total team time is used to assign a place value in each race. You and your race are important in scoring even if you are not in the top 5. If you are out of the top 5, your placement in a race will displace other runners and their times.
TRANSPORTATION: Bus transportation is provided to and from all meets. Please plan on riding the bus to and from all meets. You must ride the bus to the meet if you are expecting to run for the team. If you have a special circumstance and cannot ride the bus home with the team, please complete a Transportation Release form and submit it to the Athletic Director no later than the Friday before the meet. If we do not have a signed transportation release form on file before race day, plan on riding the bus home with the team. Riding the bus is fun and helps build team spirit and camaderie.
Time Trials: We will have a 1- mile time trial during the preseason to see where everyone is pace-wise. We will use these times to determine expected split times for various workouts. These times may also be used to determine who will be running Varsity or JV. A position on the Varsity or JV team is fluid and can change based on race performance, practice and/or injury.
Missing Practice: Practice is mandatory, however we understand that "life" happens and athletes get sick, injured or have a doctor's appointment they cannot change and/or miss. Please email Coach Z or Lilley as soon as you know you cannot attend practice. Please try to schedule doctor's appointments outside of practice times.
Injury: Injuries are something we do our best to avoid but cannot always control. If you get injured, you need to come to practice and tell the coaches. The coaches will send you to the Athletic Trainer at the high school to see if he can evaluate your injury and provide appropriate recommendations as far as rest, exercises and stretches. If the athletic trainer feels your injury is outside his scope, he will make a referral to another health care professional that will be better able to assess the injury and provide appropriate recommendations. Despite injury, you need to come to practice. Based on the athletic trainer's or other healthcare provider's recommendations, we will have you either cross-train in the pool, ride a bike or help the team in some other way.
Pasta Dinners: The Girls and Boys teams get together on Thursday nights for pasta dinners. The parents of the team captains on both the Boys and Girls teams typically organize pasta dinners throughout the season. Pasta dinners are usually held at someone's house, a park or another local venue (CYC patio area). Usually 3-4 parents join together to provide food and drink for the teams. Pasta dinners provide an opportunity for the Boys and Girls teams to enjoy a good meal, talk/hang out with teammates and recognize the Gold Spike Winners. It's a fun time for everyone!
Gold Spike: Earning a Gold Spike is an honor. Gold spikes are awarded to recognize an athlete's outstanding sportsmanship, effort, performance and/or commitment to the team/sport. Gold spike recipients are determined by the coaches. Both the boys and girls teams will award one gold spike each at pasta dinners.
Lettering: To earn a letter in cross country you must be a member of the team in good standing ALL SEASON (e.g., run throughout the season, including the last regular meet). You need to run on varsity at least 3 times during the regular season, and you need to run a sub 22 minute 5K.
Forms: Every athlete needs to have a current physical on file in the Athletic Director's office before the first day of practice. Athletes will not be able to practice with the team unless they have a current physical on file. www.rrcs.org/Downloads/OHSAA%20Physical%20Form.pdf
Lindsay's Law and Concussion forms also need to be printed, signed, dated and turned in at the first day of practice. Please use the following links:
Parent / Guardian Sign-off Sheet for Lindsay's Law
Concussion Information Sheet / Sign-Off
An emergency medical authorization form should be printed, signed, dated and turned in on the first day of practice. Please use the following link: Emergency Medical Authorization
A transportation release form must be complete and turned in to the Athletic Director's office before the end of the school day on the Friday before the meet if you cannot ride the bus home from a meet. We do not accept transportation release forms on the day of the meet.
Transportation Release: www.rrcs.org/Downloads/Rocky%20River%20City%20Schools%20Transportation%20Form3.pdf
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