COLUMBIA HIGH SCHOOL
2012
CROSS COUNTRY GUIDE
For Athletes and their Parents/Guardians
Please return the “permission slip” page of this packet to
Coach Gilhuley or Coach Moss
Physicals for all grades are due July 23 to the
Athletic or Board of Education Office!
2012 COLUMBIA HIGH SCHOOL
CROSS COUNTRY GUIDE
This guide has been prepared to provide information on the Columbia High School Boys and Girls Cross Country teams. The specific expectations of each athlete (as well as program objectives) will be addressed.
The guide should be read by the student athlete and their parent/guardians. The athlete will not be allowed to participate in the program until the permission slip in the guide is completed and returned to the coaching staff.
WHY COMPETE?
Interscholastic athletics are a very demanding and rewarding experience for the high school student. There is much to be said for making a commitment, setting goals and experiencing both team and personal improvement in a unique sport such as Cross Country.
The sport of Cross Country is both an individual and team sport. Members often develop emotionally as they gain confidence in themselves through work habits, peer support and achieving goals.
TIME COMMITMENT
Next to the student athlete’s academics, Cross Country will probably consume the greatest amount of his/her time. It often involves sacrifices by the athlete’s family as well. In order for theathletetoimprove and attempt to attain their personal goals,attendance at all practices and meets ismandatory.
The 2012 season begins with practice on August 20. Practices generally run from 9:00 - Noon during the first weeks of practice. Once school begins (September 4th for Teachers) practice is from 3:30 - 5:30, Monday - Friday and 9:00 - Noon on Saturday. Members are required to be at every scheduled practice Monday – Saturday beginning August 20. Practices are held at Cameron Field and at Columbia High School. All team members will practice and/or compete up to and including Friday, November 2. After this date only team members competing in the State Sectional Meet on November 3 will continue. Any individuals who qualify for the State Group Championship or the Meet of Champions will then continue through November 17. A schedule will be available soon.
Please note that the schedule is tentative and changes may occur!
Dual or tri meets are held after school and are scheduled to begin at 4:00. All athletes will compete in these meets. All of these meets will be held at Branch Brook Park. Saturday meets are larger “Invitations” and “Championship” meets. These meets will include runners chosen to compete on a Varsity level as well as some Junior Varsity and Freshmen events. Transportation (Buses) will be provided for all away meets.
COMMUNICATION
It is always the athlete’s responsibility to communicate directly to his/her coach. Part of thematuration process involves the ability to communicate. It is expected that our student athletes will develop the ability to discuss any problems personally with the coaches.
If you cannot attend a practice or a meet for any reason please email Coach Gilhuley at . This record helps us keep up with the proper training for each individual athlete.
In the event of a bad weather cancellation on a non-school day check the team website to receive information.
If an emergency should arise and the athlete cannot communicate personally with the coach please call the coach.
Rich Moss (732) 713-1829
Nicole Gilhuley (908) 531-2797
Physicals
All athletes must have a completed physical. Physicals are due between July 1st and 23th, 2012. You can obtain a physical form on the Columbia High School website: (click on departments, then Athletics Department, then Athletic Forms). No athlete may practice/compete on August 20 or after without having a completed Physical form handed in and reviewed by the school.
You must have 6 practices in before any competition.
You can hand in your physical form to the CHS athletic office or directly to Vanessa Carney. In addition there will be a box placed in the Board of Education office. If you have any questions about the process you can contact our athletic trainer, Vanessa Carney at (862) 205-1487.
FULLY COMPLETED PHYSICALS (ON THE STATE FORM) ARE DUE JULY 23!
INJURIES
Any injuries incurred should be brought to the coaches’ attention immediately.
If it is an emergency you should contact our athletic trainer, Vanessa Carney at (862) 205-1487.
SUMMER TRAINING
Summer practices begin June 25th, 2012 at Cameron Field (near south orange middle school) at 6:00pm. Our team captains coordinate practice Monday through Friday. The coaching staff highly recommends that you participate in the summer training program. Those that begin to build their “base” mileage over the summer tend to avoid injuries as well as achieve greater improvement levels throughout the season.
- Get involved as much as possible with the team workouts this summer. If you are working, vacationing etc. run on your own. It makes all the difference!
Shoes
Be sure to purchase new running shoes this summer. DO NOT WEAR YOUR SHOES FROM CROSS COUNTRY LAST YEAR THEY ARE OLD! Wear a lightweight trainer. Not a Cross trainer. Some local running stores provide discounts as well as expertise that you will not receive at the larger chain stores. If you have specific problems with your feet, tell them. They will or I will help you find an appropriate shoe. As we begin to race, spikes will be necessary. One of the local stores is:
Sneaker Factory
308 Millburn Avenue
Millburn, NJ 07041-1621
(973) 376-6094
Parent/ Guardian Involvement
Parents provide a lot of support to our cross country program. Throughout the season we encourage parents to come out and watch the meets. In addition to supporting our athletes at meets we appreciate any donation of supplies for the athletes. This includes items such as a case of water that we can bring to a meet, bagels or snacks for the athletes.
Also it is very important that our athletes are healthy. Please help remind the athletes about eating healthy during the season and staying hydrated. Water is the best way to hydrate during the cross county season. If you have any question do not hesitate to ask the coaches.
Lastly we will contact parents by email with additional information throughout the season so please provide an email address that is checked frequently. This is the best way for us to communicate information with you.
Fundraising
On July 4th, 2008 our fundraising efforts increased with the help of Cecelia David. Parents and athletes came together to organize and participate in this event. Since that time, the 5K has become an annual event, with the 5th race being held in 2012.
Below is all of the necessary information:
When: July 4th, 2012. Pre Race registration & T-shirt Pick-up at 8:00am. Race starts 9:00 am
Where: Memorial Park on Oakview Ave
Who: The event is open to the community. We need ALL members of COLUMBIA CROSS COUNTRY to make this event successful. Parent volunteers are needed!
Why: To raise money for the Columbia Cross Country Team. Money in the school budget is limited. The money raised will go toward purchasing new equipment, uniforms, the awards dinner, and other items the coaches deem necessary. All monies raised will go directly towards Columbia Cross Country Team.
What can you do? We need all the student athletes to take an active role in obtaining sponsors for the event. The goal is to have each athlete raise $125 in sponsors. The intent is to NOT exclude any athlete. $125 is the suggested amount. We ask at minimum for each athlete to raise $50.
On June 6th any sponsor that donated $125 or more was named as a sponsor and the back of the 5K t-shirt.
*** Attached is the sponsor sheet! ****
Sponsor Sheet
Name of Student Athlete: ______
Total Amount of Sponsorships: $______
ALL DONATIONS ARE DUE BY JULY 4TH.
Name of Sponsor / Address + Email / Sponsor Email Address / Amount of DonationEx: Jay Smith / 123 Main Street
Maplewood NJ 07040 / / $125
For any questions email Coach Gilhuley:
ALL DONATIONS ARE DUE BY JULY 4TH.
Any checks should be made out to CCIOT.
COLUMBIA HIGH SCHOOL
CROSS COUNTRY PERMISSION SLIP
2012
______
NAME (PRINT) GRADE
______
CELL NUMBEREMAIL (PRINT)
I have read the Columbia H.S. Cross Country Guide and understand the time commitment as well as responsibilities outlined. This includes the practice and meet schedules and I agree to have my son/daughter attend all practices and meets.
(Practice begins August 20th!!!)
I give my son/daughter permission to become a member of the Columbia High School Cross Country program.
______
Signature of Parents/Guardians Name (printed)
______
E-mail address Please print neatly!
I am familiar with the training rules and commitments and will conduct myself at all times according to the rules and regulations of the Cross Country team and school. I have read the Cross Country Guide and understand and accept the responsibilities and time commitment involved including all practices and meets.
______
Signature of Athlete
This form is due to Coach Moss or Coach Gilhuley before August 20, but the sooner the better. Thank you!