FAQs

What is Cross Country (XC) at the HS level? 

Cross country is a competitive, team running sport of 5 kilometers, or approximately 3.1 miles. Courses can vary in terrain -- grass, concrete, gravel, dirt, mud, hills -- making competition exciting and extra challenging. Courses that are flat with fairly easy terrain are often called a "PR course", a course during which a runner could obtain a "personal record" or their fastest time yet. Any high school student in the Camas School District (Camas HS, Hayes Freedom HS, Discovery HS, Camas Connect Academy) can join the team. All levels of runners are welcome! They will find, unlike some other sports, that they will run A LOT throughout the week and, when attending meets, will participate, as opposed to being on the bench. 

How does a student sign up to join the team?

Students are required to register through FinalForms, pay the fees through InTouch Receipting, then acknowledge the team expectations outlined in the handbook. Please see this page for more details. 

What league are we in?

The Camas XC Team is in the Greater St. Helens district, division 4A (GSHL 4A). There are roughly 9 districts in Washington organized by county, more or less. The division classification is determined by student body enrollments. We typically compete against Union, Evergreen, Heritage, Kelso, Battle Ground, Skyview, Mt. View, and Prairie in our league meets. 

How is the team organized and when is this communicated? 

The XC team is divided by gender and then into Varsity A and B and Junior Varsity. The Varsity A squad consists of the top 7 runners; Varsity B consists of the next top 7 seven runners. All other runners participate on the Junior Varsity squad. Note that the make-up of Varsity squads can be fluid and change unexpectedly. The Coaches will begin to form the Varsity squads prior to the first league meet. Often, the Varsity A squad will have the next two runners as alternates for certain invites and state, if qualified. 

What are the different meets runners participate in throughout the season? 

League Meets: These are meets with other teams as part of the GSHL 4A district. Some will be dual meets (two teams); some will be tri meets (three teams). 

Invites or Invitationals: Larger meets with multiple teams. They typically take place at larger venues to accommodate 100+ teams. 

Championships: These meets determine the league and district qualifiers for the next level of competition, such as the state competition. 

Who competes and in which races?

League Meets: all runners participate

Invites:  Some invites are for JV runners only. Others are just for Varsity A squad runners plus 2+ alternates. And there are other invites that have both Varsity A and B squads participate. Check the details page for each meet for more information. 

What can a runner expect at a league meet vs. an invite? 

League Meets: For the most part, these meets take place at the host school. Courses will be mapped out and shared to the team prior to the meet. Runners will have an opportunity to preview the course upon arrival. Remember that XC courses are a mix of terrain. Check out the details page for each meet for more information. All runners compete at league meets. Either the boys will run first or the girls first. Most league meets do not have heats, or separate groups running; all girls run at once, then all boys. League meets usually go quickly and don’t last more than two hours. 

Invites: Often, invites will place runners into categories. However, expect to run with upwards of 100+ at once. Invites can last all day, sometimes requiring an overnight stay. Invites are an exciting opportunity for runners to interact with different schools. Runners should check with the coaches for assigned start times and return to the team tent for warm-ups. Listen carefully for announcements as to when you should be ready at your assigned starting box. Invites will have runners start in a large field, then funnel into the course following a gator (4-wheeler).

For all meets, there is a team tent set up or a designated area where runners leave their belongings, snacks are provided, and parents/guardians can find the sign-out list for taking a runner home. Check the Meets page for specific details.

Remember to go with your coaches and team to preview the course!

How are XC meets scored? 

In XC, similar to golf, the least amount of points wins. Your team’s score is determined by adding up the places of the top 5 finishers of your team. The amount of points awarded will be their finishing place number. The teams with fewer than five competitors are incomplete and their finishers are deleted from scoring. In the event of a tie, the 6th place for each team determines the winner. 

When and where are practices? 

Summer: The Camas XC coaches offer optional summer practices. Practices run Monday - Saturday at the Heritage Trail boat ramp on Lacamas Lake, 10am - noon. See more details here. Summer practice is not required, but highly encouraged to prep for the upcoming season, meet your teammates, and begin to build friendships. 

Fall/XC Season: Season practices generally start a week before the first day of school or the first week of school and run through mid-October. Practices take place after school, 4 - 6 pm and on Saturdays 10am - noon. Students should meet at the Camas High School baseball fields, changed into running gear and ready to go. Students can leave their belongings in the baseball field bleachers. For those qualifying for districts and beyond, there will be additional practices. See the season schedule here. 

What happens during practices? 

Coaches typically have runners warm up with a couple of laps and stretches. They will then be told a certain distance to run and suggested route. Runners finish with cool down excercises and stretches. 

Is there a certain mileage expectation? 

Our team welcomes runners at all levels. Summer practices and regular season practices are catered to a runner's level. Talk to the coaches if you have any questions. Some athletes will run up to 10 miles a week, while others will run up to 30 or more miles a week and everything in between.

What equipment/clothing is required? 

Good running shoes, spikes are optional, water bottle, appropriate running clothes for all types of weather and for long days during invites. A sports or GPS watch is optional. On hot days, bring more water and sunblock. For invites, be sure to bring cash/card to purchase food and an invite T-shirt or sweatshirt, change of shoes, blanket, warm jacket/rain coat, and extra water/snacks.

What if I get injured or don’t feel well? 

Your health is key to participation. If you are not feeling well and need to miss practice, be sure to contact your coach. If you have some aches and pains, or are sore after a hard workout, talk to your coach about alternative workout options. Any absences from school must be excused. Please see the handbook for more details. 

Can my child drive to meets? 

No, this is not allowed. Athletes must take the team bus to meets. 

What are the uniform requirements? 

For all meets, competitors must wear school-issued racing uniforms. Additional garments, like half tights, must be the same color. Avoid jewelry. Watches are allowed. Although not required, there will be an opportunity to purchase a team sweatshirt. 

How do spectators watch their athletes during a race? 

XC races are exciting to watch! Each course will be different. Some will send the runners into the forest and you will not see them again until they exit the forest for the finish line. Yet others allow spectators to see the start, a couple of laps, and the finish. Either way, spectators must keep in mind some useful guidelines. 

• Please stay off the course and use caution if you need to cross. These runners are working hard, focused, and aiming to do their best. They will not stop for you. So cross a course only if needed, where it is labeled to do so, and when it is clear of runners. 

• Spectators are not allowed to run alongside a runner. Cheer all you like, but stay in place.

• When you arrive at a course, locate the start and finish. Sometimes they are in different spots. 

• At some of the larger invitationals, the finish area will have a large chute through which runners enter to cross the finish line. It’s often roped off to keep spectators out. 

• Most events have some sort of timing system. Stay clear of any cameras or equipment set up to time runners. 

• For some courses, spectators can watch the start, then move to another spot to see their runner pass by, and then find the finish. Move carefully around the course so that you are not in the way of any runners. 

Enjoy the race and be sure to cheer all runners! In just 20 or so minutes, it will be done!

What are the dates of the season? 

Summer practice starts right after school is out and goes 10am - noon, M - Sa. Fall season practices start about a week before the start of the school year or the week of school starting and happen M - F, 4 - 6 pm and Saturdays, 10 am - noon. See here for detailed schedules. 

What happens once the season is over? 

Coaches will hold an end-of-year banquet to recognize our runners and the accomplishments of the season. Coaches expect runners to taper and even take a week off. If XC runners plan to join the Track & Field team starting up at the end of February, continuing a regular running and workout routine will be important in the time after XC ends. Camas XC Coaches typically suggest a Winter Training Workout. See the Schedules page for more info.

Should runners wear spikes? 

This will largely depend on the course and a runner’s comfort level. Runners should consult with their coach if they are uncertain. 

Can I take my child home from a meet? 

Coaches greatly appreciate the support runners offer teammates, therefore staying until all runners cross the finish line is appreciated. Parents/guardians can take their child home from a meet after signing them out. 

Is transportation provided to all meets? 

Yes. Buses are provided to/from all meets. 

Key terms for understanding cross country: 

• Course: The marked and measured route of the race

• Doubles: In cross country, "doubles" refers to running twice in one day. This approach can help runners adapt to higher mileage. However, please talk to the coaches BEFORE trying this as they will provide guidance and recommendations.

• False Start: Leaving the starting line before the gun sounds, or if a runner falls within the first 100 meters of race start. When this happens, runners will hear two shots indicating a false start. Runners should stop, return to the starting box, and they will set up again for another start.

• Fartlek: Swedish word for speed-play; workout includes faster running mixed with slower running.

• Finish Chute: A rope bordered funnel past the finish line that moves runners into their single file order of finish.

• Hills: Workouts where a runner runs up a hill fast and jogs down then runs up again.

• Intervals/Repeats: Type of workout where a set distance is run repeatedly with a recovery jog between; for example 6 times 400 meters with 100 meters recovery jog.

• Invitational Meet: A multi-team meet.

• Kick: A burst of speed at the finish of the race.

• League Meet: A meet within the district. 

• Pace: Running speed over a particular distance.

• Pack: A group of runners in close proximity.

• Personal Record (PR): Best ever performance on a given distance.

• Recovery Run: Slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning.

• Season Best (SB): Best time of the current season.

• Splits: Times associated with standard checkpoints in a race or workout. Ex: mile splits.

• Starting Box: Designated area to which a team is assigned on the starting line.

• Strides: Moderately fast runs lasting between 50-200m. The focus is on form during these runs. 

• Surge: A tactical increase in pace during the race.

• Taper: Reducing your mileage several days to three weeks before an important race to ensure peak performance on race day.

• Top 5 Spread: The time difference between a team’s first place and their fifth place runner. A small Top 5 spread is taken to be a sign of team strength and cohesion.