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Both the CC Info and the CC guidelines are pasted below so you do not have to have sharing approval

2025 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! RUSD Summer School: Session 1--June 5-18; Session 2--June 20-July 3, 8:3 am-3:30 pm

           Schedule:   May 24 (Friday) 4-6 pm and May 31 (Friday) 8 am-10 am 

                               beginning June 2: Mondays, Tuesdays, Wednesdays, Thursdays 6 pm-8 pm

   Dead period: June 29 to July 12  

   beginning July 15: Mondays & Wednesdays 6-8 pm; Tues. & Thurs. 6-8 am & 6-8 pm 

   2) Purpose is to prepare a base of running to have an easier & more successful race season.

   3) Coach Jung’s Running Camp: July 13 (Sun) to July 20 (Sun) in the San Bernardino Mountains

OFFICIAL SEASON:

   1) CC Practice begins Aug. 11 (Monday) and ends Nov. 7 (Friday)

   2) CC Practices: Mon, Tues, Wed, Thurs from 3:50-6 pm; Wed, Fri from 5:45-7:30 am AND 3:50-6pm at the Ramona Stadium.

           Morning practices are important to run faster in cooler weather!

   3) Coach Cobian will dismiss any runner with 3 unexcused absences!

   —An excused absence is when Coach Cobian approves the absence ahead of time!

FUND RAISERS:

   1) Participate in dessert fund raiser, run-a-thon, car wash, to pay for banquet trophies & supplies.

   2) Nylon uniform ($50), cotton warm-up ($50) available to be purchased OR earned through fund raising.

COACHES: Edgar Cobian; Hector Higuera (951) 261-3572; Nayeli Gastelum; Lauren Smith; Zach Lewis

RACE SCHEDULE: See 2025 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 (1st Quarter)!

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. 12-31 (+ 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 team photo on Oct. 8, Tues, in uniform top & bottom) 

   10 pts     Block 3: Oct. 13-Nov. 6 

Must be injury free!   No excuses!  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 on Tuesday, Oct. 8 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  5 pts = running camp participation

6. Recruiting:

1 pt = recruiting someone to the team and have them finish the season with us

Ramona 2025 Cross Country Guidelines

Attendance:

1.   Must attend all practices (summer practice is optional)  An excused absence is when you call one of the 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 absences 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—25 push-ups will be given to those who are late to a practice.

5.    Use of foul language (cussing) is unacceptable. A punishment of 25 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! 

2.   You must have comfortable shorts and attire.

3.   You need sweat bottoms and tops, especially when it gets cold (like after practice & races).

4.  Running Flats are lighter shoes for racing—that is an option for runners to purchase on your own.

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 on the cross country area at away meets—You are not to leave the campus or course area!

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 20 to 30 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.   Many 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-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 ease your muscles back into resting form.

Mental Preparation:

1.   Be tough.  Learn to run through natural pain and any conditions.  Go that extra mile.

   We practice in all conditions!  We practice in heat, through rain, through wind—we practice!

2.    At practice, know when to stop and rest.  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 entertainment time and balance both academics and athletics! 

      Most people who say “academics comes first” are dishonest—you need to do your work in a timely

   manner and cut down on your social and entertainment 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 eggs and dairy products (especially milk) at least 8 hours before a race.

3.    Get good rest (get 8 hours of sleep every day). —Naps are great.

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.  Do not diet!  And don't forget breakfast.

4.    Recommended snacks at least an hour before a run (if you need to snack): 

   Bananas, bagels, grapes, energy bars, yogurt, 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—Coach Jung 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 2025

Athlete's Name (please print)  _______________________________________         Grade ____

Student’s Cell number: _______________________________

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 (gold sheet) turned in to Coach Jung

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 $50 cross country uniform and/or a $50 cross country warm-up.  The uniform consists of a navy blue/white nylon singlet top and blue bottom.  The warm-up consists of a navy blue cotton hoodie and pants.

         I understand if the student named above does not return the borrowed uniform, he or she will be billed $50 (uniform) and/or $50 (warm-up) for a possible $100, 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!  Plus, the athlete may exchange it the following year if he or she grows out of their owned track & field clothing at NO extra charge!

CHECK the following with an X

           ___  Own uniform   ___  Own Warm-up              Borrow uniform  ___   Borrow warm-up ___  

__________________________________     

Print: Name of Parent or Guardian    

__________________________________      __________________________________

Sign: Name of Parent or Guardian      Sign: Name of 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 REGISER 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: 2025-26

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 2025-26 account.  Make sure the new physical date can be

      CLEARLY read!