2026 Boys & Girls Cross Country Info
REQUIREMENTS: 1) Have a 2.0 GPA from the spring semester
2) Upload physical packet information to Athletic Clearance (on the Ramona HS website)
—Physicals at Riverside Medical Clinic on Brockton Mon. through Fri. after 3 pm—
--Also, free physical (for those who qualify) at the RUSD building on Arlington, cross street Phoenix Ave.--
SUMMER PRACTICES:
1) All Summer Practices are voluntary!
2) Purpose is to prepare a base of running to have an easier & more successful race season.
OFFICIAL SEASON:
1) CC Practice begins Aug. 11 (Tuesday) and ends in November (dependent on post season progression)
2) CC Practices: Mon, Tues, Wed, Thurs from 3:45 - 5:45 pm; Fri from 6:00 - 7:30 am at the Ramona Stadium.
Morning practices are important to run faster in cooler weather!
All practices are subject to change if deemed necessary, any changes will be posted on the website, parent square, and team instagram page (ramxctf)
3) Coach Cobian & Coach G will dismiss any runner with 3 unexcused absences!
We understand that things come up every once in a while, however in developing communication skills we ask all athletes to communicate with a coach if they are unable to make a practice. An excused absence is when Coach Cobian or Coach G approves the absence ahead of time!
FUND RAISERS:
1) We ask all athletes to participate in all fundraisers. Over the course of the season our team will spend approximately $12,000 on meet entry fees, transportation, uniforms, warm ups, team bonding days, and banquet awards. Although we are one of the lower cost sports on campus we ask that all students partake in fundraising to give the best possible experience and ensure we have enough funds to make it through the season.
2) Our team prides itself on making the sport accessible to all athletes. Student Athletes have the option to either buy (keep their uniform and/or warm ups) or borrow (return at the end of the season) all team gear. Should an athlete choose to purchase their gear the following prices are listed here.
BOA Running Uniform (Singlet & Shorts $65), Warm Ups (Windbreaker Jacket & Pants $75)
Athletes who borrow their uniform and/or warm ups can earn their team gear by fundraising the equivalent value of said gear, if an athlete fundraises $140 then they would get to keep all the gear they borrowed.
COACHES:
Head Coaches - Edgar Cobian & Nayeli Gastelum
Assistant Coaches - Hector Higuera, Isreal Michel, Stephanie Cobian
RACE SCHEDULE: See 2026 Cross Country Meet Schedule
VARSITY LETTERING GUIDELINES: Must meet the following:
1) Earn 30 points (see point system below)
2) Must finish the regular season (ends Nov. 7) + keep at least a 2.0 through the season (all grade checks through the last meet of the season)!
3) Must show respect and good conduct at all times! Any athlete who is kicked off the team or is expelled from school for disciplinary reasons will forfeit any lettering opportunities.
POINTS SYSTEM:
1. Placing at a scheduled dual meet or invitational:
5 pts = Top 7 finish overall in any race 5 pts = Top 7 finish on Ramona’s varsity team
5 pts = Qualifying/running at CIF or finish in a varsity or senior race
5 pts = Finishing all scheduled races
2. Reach the following running times for a scheduled race:
5 pts Freshman boys: 18:30 or better Freshman girls: 21:30 or better
5 pts Sophomore boys: 18:00 or better Sophomore girls: 21:00 or better
5 pts Junior boys: 17:30 or better Junior girls: 20:30 or better
5 pts Senior boys: 17:00 or better Senior girls: 20:00 or better
3. Perfect attendance & participation:
—Must attend and participate at all practices & meets (this means you race) in these blocks:
10 pts Block 1: Aug. 11 - 31 (+ 2 points for a parent at the parent meeting on Aug. 13, Tues)
10 pts Block 2: Sept. 1 - 21
10 pts Block 3: Sept. 22 - Oct. 12 (+ 2 points for being in team photo with the uniform top & bottom)
10 pts Block 3: Oct. 13 - End of Season
Must participate during blocks, we can always accomodate workouts for injuries! We all can contribute to the team in some way even if we are unable to run the workout! Think positively!
4. Fund raising & Miscellaneous:
5 pts 5 dessert items + bonus points for picking up all items on delivery day! (10 pts. Max)
5 pts Photo day--Show up and take the photo in FULL uniform, top and bottom!
2 pts Race volunteering--Hyrox, Malibu Moves, middle school races (6 pts Max); Parent Meeting
2 pts Donations--2 points per $25 up to 8 points ($200)
5. Summer running:
5 pts = at least 10 days of practice
6. Recruiting:
1 pt = recruiting someone to the team and have them finish the season with us
7. Additional Points:
Additional lettering point opportunities will arise throughout the season, make sure to take advantage of these when they are available.
Ramona 2026 Cross Country Guidelines
Attendance:
1. Must attend all practices (summer practice is optional) An excused absence is when you communicate with one of the head coaches prior to your absence, and he/she excuses the absence.
2. Unexcused absences will result in missing meets—if you have more than 1 unexcused absence in one week, you will not be allowed to compete in the next meet!
If you continue to have unexcused absences, then the following process will take place:
A. Coach Cobian and Coach Gastelum will talk to you.
B. Coaches will warn your parents that you will be dismissed from the team.
C. Coaches will dismiss you from the team.
Conduct (YOU MAY BE TAKEN HOME IF YOU BREAK THESE RULES):
1. Work on the qualities of honesty & integrity!
2. Obey your authorities, coach or captain. Report any misuse of authority to a coach, immediately!
3. No complaining—whether it’s about a workout or anything.
4. BE ON TIME - push-ups will be given to those who are late to a practice.
5. Use of foul language (cussing) is unacceptable. A punishment of push-ups will be given.
6. Learn to adapt to all kinds of personalities. Learn to make friends, rather than enemies.
Work on good communication skills. Learn to encourage, rather than discourage—Be positive!
7. Be cordial (friendly) to athletes from other teams, and never be rude or evil in conduct.
8. Do not fight and do not steal. No drugs or alcohol or smoking allowed!
9. No sexual misconduct!
Equipment:
1. Must have a good pair of running shoes. DO NOT buy light trainers—buy shoes with good support!
Our sport requires the least amount of gear, a good pair of running shoes is pretty much all you need to have a successful season!
Should you enter a time with financial constraints, please communicate with a coach as many of our former athletes as well as running stores support our team with donated (lightly used) pairs of shoes.
2. You must have comfortable athletics shorts and attire.
3. You need sweat bottoms and tops, especially when it gets cold (like after practice & races).
4. Running Flats (if possible) are competition shoes used for racing, these are very helpful but not required.
Safety at Practice and at Meets:
1. Always run in pairs. Do not run alone!
2. Obey all the rules of the road concerning stop lights and stop signs. Always look in both
directions when crossing a street or road. Does the driver see you? Be aware of all vehicles
in all directions—Have a place to go in case a crazy driver comes at you. Be alert!
3. Run on soft surfaces such as dirt and grass as much as possible. Do not run on slanted surfaces such
as gutters because they will cause shin splints. Avoid holes and tricky surfaces. Be Alert!
4. Do not get bored and fool around—this leads to foolish injuries. Always be alert!
5. At meets and practices, watch each other’s property—people steal, whether at home or away.
6. Stay in the cross country area at all meets! You are not to leave the campus or course area! (breaking this rule will result in immediate parent contact/pickup from the meet regardless of location and possible dismissal from the team.
Warm-Up:
Proper warm-up prepares both the body and the mind for vigorous physical activity. Jogging
slowly elevates the heart rate and warms the muscles; stretching exercises loosen tight muscles,
reducing the chance of fatigue and injury. Jogging and stretching will not only loosen the tightness
of the body, but will also loosen the tightness of the mind, allowing you to relax. When stretching,
remember to jog about 10 minutes first, and remember the following:
1. Hold a stretch for 30-35 seconds. Do not bounce when you stretch.
2. Do not over stretch; if you feel your muscle pulling, stop. Loose muscles don't need to be stretched.
3. Most injuries are a result of improper or lack of stretching.
Cool-Down:
It is important to cool down the body to prevent unnecessary tightness and stiffness of the muscles. A 10 - 15 minute jog and proper stretches alleviate this. Also in cool weather, put your sweat suit on immediately to keep yourself from cooling down too fast. ***Stretch for 10-15 minutes just like you did at the beginning of your run to ease your muscles back into resting form.
Mental Preparation:
1. Be tough. Learn to run through natural pain and any conditions. Learn to identify the difference between soreness and injury. Go that extra mile.
Cross Country is an all weather sport! We practice in all conditions! We practice in heat, through rain, through wind—we practice!
2. At practice, know when to stop and rest while also being honest with yourself. Do not expose your body to injury.
3. Be relaxed, yet focused.
4. Manage your time! Avoid making the excuse that academics comes first—of course it does, but
you need to learn to sacrifice your wasted time (doom scrolling, etc.) and balance both academics and athletics!
As emerging adults that are building valuable life skills you need to do your work in a timely manner and cut down on any wasted time.
Health Requirements:
1. Drink plenty of fluids, about six 8-ounce cups of fluids (water, juice, or whatever running
potion), throughout the day. It is important to keep your body hydrated. DO NOT LET COLD DAYS
fool YOU! Stay hydrated, always!!!
2. Eat well-balanced meals.
Avoid greasy and fried foods (consumption that is hard to digest).
Avoid citrus & dairy products (especially milk) at least 8 hours before a race.
3. Get good rest (get 8 - 10 hours of sleep every day).
Naps are great (proper sleep is the best form of recovery)
4. Alert your coach of any medical problems immediately. We want to prevent injuries.
5. For those with sensitive skin, use sun block on hot days to avoid sunburn.
6. Get plenty of Vitamin C, best obtained through citrus fruits and juices (many Vitamin C
supplements are available in powder and tablet form) & Vitamin E. These help prevent colds
and reduces the possibility of cramps.
7. Avoid tobacco, alcohol, and any illegal drug use. All of these are illegal for you at your age!!!
Meals:
1. Eat a well-balanced meal the night before a run, whether it's an afternoon meet, a morning invitational, or just a practice. Eat well every day!
2. Avoid milk at the noon meal, so you will be better prepared for the hard afternoon practice session or meet. More importantly, do not starve yourself and make sure to never skip meals!
3. Recommended snacks at least an hour before a run (if you need to snack): Bananas, bagels, grapes, energy bars, rice cakes, oatmeal cooked in water, unsalted pretzels.
Stadium Rules:
1. NO sunflower seeds; NO chewing gum anywhere in the Stadium or Field!
2. On the track & field surface and on the football field—NO food; NO drinks except water;
NO animals; NO confetti; NO vehicles (except golf carts and turf care vehicles)
3. Track spikes must be Pyramid or Needle shaped with a maximum length of 3/16-inch.
3/16-inch is the important factor—Coaches will provide 3/16-inch spikes (NOT the SHOES).
4. NO athletes wearing cleats on the unprotected track surface
5. NO chairs on track & field without protecting the surface (preferably with 1/2-inch plywood)
6. NO flamable substances or open flames
7. EZ-Ups must be at the top of the stadium, not in front of the press box. Must be zip-tied to the fence
Ramona Cross Coutry Info Waiver
Fall 2026
Athlete's Name (please print) _______________________________________ Grade _____
A. Cross Country Guidelines: https://sites.google.com/view/ramonaramscrosscountry/home
We have received, read, and discussed the cross country guidelines with the athlete (named above). We understand what is to be expected as far as discipline and behavior.
We understand the athlete (named above) will not race if he or she has one unexcused absence, and may be in danger of being dropped from the team if he or she has more than three unexcused absences.
We understand the athlete (named above) must maintain a 2.0-above grade point average in order to participate. If the athlete (named above) enters the season with under a 2.0, then he or she will be required to have weekly progress reports that has NO F grades in ANY classes in order to just practice!
B. Cross Country Paperwork:
We understand the athlete (named above) must have all of the following forms turned in before he or she is allowed to compete in a cross country meet.
___ Athletic Clearance (physical/medical/insurance/bus waiver) on computer.
___ Cross Country Guidelines & Uniform Waiver turned in to Coach Cobian or Coach Gastelum
___ Signed Acknowledgement of the Team Handbook turned in to Coach Cobian or Coach Gastelum
C. Cross Country Travel:
We accept responsibility for the athlete (named above) when we or a relative picks him or her up from a race or invitational. I understand that neither the coaches, nor the Riverside Unified School District are responsible after this point of pick-up. If a parent drives or an athlete drives to an away cross country meet, we as the parent or guardian take FULL RESPONSIBILITY for his or her welfare. I also understand we CANNOT give rides to any other athlete to and from races and invitationals. I also understand that coaches will be driving athletes to practice locations when needed. Most of the time we will be training on campus or in Don Jones Park.
D. Cross Country Uniforms & Warm-ups:
The student named above has my consent to borrow a $65 cross country uniform and/or a $75 cross country warm-up. The uniform consists of a school issued singlet top and blue bottom. The warm-up consists of a school issued navy blue windbreaker jacket and pants.
I understand if the student named above does not return the borrowed uniform, he or she will be billed $65 (uniform) and/or $75 (warm-up) for a possible $140, payable at the Ramona finance office.
I understand if the student named above purchases the uniform or the warm-up, he or she owns it, and does not need to return it. Students will receive new clothing if purchased!
CHECK the following with an X
___ Own uniform ___ Own Warm-up Borrow uniform ___ Borrow warm-up ___
__________________________________ __________________________________
Print: Name of Parent or Guardian Print: Name of Student Athlete
__________________________________ __________________________________
Sign: Name of Parent or Guardian Sign: Name of Student Athlete
Athletic Clearance: How To
Create an ATHLETIC CLEARANCE account:
Search for Athletic Clearance or AthleticClearance.com
(Ignore a message that says “no information”)
1) Click on the CA (state of California) icon
2) Existing Athletic Clearance account holders SIGN IN with email and password
Choose “Select Student” if you are already in the system at the STEP stages
New Athletic Clearance account holders click on the REGISTER icon (after “Don’t have an account) at the bottom
middle of the screen.
3) Type in your name, email, and create a password, and check “I’m not a robot.”
4) Click on START CLEARANCE HERE
5) Select Current School Year: 2026-27
6) Select High School
DO NOT choose Ramona (CIF-SD)
CHOOSE Ramona (CIF-SS)
DO NOT choose Ramona Convent (CIF-SS)
7) Select Sport: Cross Country, Girls or Cross Country, Boys
8) DO Step #1 Student Info—NEED Student ID#; Student Cell Phone#; Cell Carrier (Ex. AT&T)
NEED to check “covered by insurance”; NEED Insurance Company AND Insurance Policy#
9) DO Step #2 Medical History—NEED to scan or cell photo the physical and UPLOAD
10) DO Step #3 Parent/Guardian Info & Step #4 Signatures. OPTIONAL to do Step #5 Donation
After this, you should have options to add other sports, such as TRACK & FIELD 😊
Repopulate a previous year’s Athletic Clearance account:
Go to your Athletic Clearance account
And go to Clearances and then select VIEW under confirmation
1) At the bottom, click your sport or sports: ex. Cross Country Girls
2) Check the parent/guardian acknowledgement box
3) Press the submit button below the parent/guardian acknowledgement box
4) This will repopulate your previous account information into the new school year
5) Change any information as needed, and check if your GOOD-FOR-1-YEAR physical expired!!!
6) If you need a NEW physical, then you NEED to get a NEW physical!
7) Once you get the NEW physical, upload it to the 2026-27 account. Make sure the new physical date can be
CLEARLY read!
