AthensAcademy
Cross Country 2010
Parent's Packet
teamness
"Building a Tradition of Excellence"
How do I earn a Varsity Letter?
So, you're wondering just what do you have to do to earn a varsity letter in Cross Country. In the past, the system we had was sufficient for smaller teams, but since the numbers of harriers has increased, we have devised a new system that favors the athletes who are willing to do the running during the summer, come to practice daily, and improve over the season. The new system for lettering is based on a point system. Runners gain points for meeting certain criteria. Throughout the season, runners will receive an update on how many points they have. Twenty points are required to earn a varsity letter. The criteria are listed below:
- 1st year running1 pt
- 2nd year running3 pts
- 3rd year running5 pts
- 4th year running7 pts
- Completing weekly mileage 1 pt per week (10 points possible)
- must be at practice everyday and complete each workout
- Finishing top 30 at any varsity invitational meet2 pts
- Finishing top 10 at any JV invitational meet2 pts
- Finishing before or beating the time of the number five varsity runner from any other complete team in any non-invitational dual or tri-meet. 1 pt.
- Finishing top ten in any dual, tri, or non-invitational meet. (Varsity race)1 pt
- Finishing top three in any dual, tri, or non-invitational meet. (JV race)1 pt
- Entering a new time club for the first time 1 pt.
- Brave heart award or performance of the week award1 pt
- 300 mile club 3 pts
- 400 mile club4 pts
- 500 mile club5 pts
- No runner is allowed to miss three or more unexcused practices and still earn a varsity letter
- No runner can miss more than one excused race or any unexcused races and still earn a letter.
Practice Times
We will practice daily from 4:30 – 6:00. We promise we will finish at 6:00 each day, so please pick your child up on time. Runners should change in the SpartanCenter and bring their bags to the track house for storage. They should be picked up at the track house after practice.
Cost involved in Cross Country
Uniformsapp. $70.00 (one time fee)
Travel- 1 to 2 overnight trips - app. $30.00 each plus money for food
Snackssee “Additonal Help Needed” below
Team t-shirtapp. $10.00
Hints for training (advice we have given the runners)
1. You need to buy a new pair of running shoes every 6 months. Only wear them when you are running. Do not wear them for cruising – this causes the support and cushioning to break down faster. It is helpful to buy running shoes from a store where the employees are also runners, so they are able to help fit shoes to the running style of each individual. Read about different styles of running shoes before you visit the store. Even though everyone wants to look stylish while running, this should be the least important factor when deciding on a shoe. If you have problems with your arches, your knees, or pronation, etc., then you should inquire into shoes that compensate for your specific problem. Contact your coaches for any advice on running shoes.
2. Stretch!! – 90% of the injuries caused from Cross Country are preventable with proper stretching. You should get in the habit of stretching before and after each run. Begin stretching prior to aches and pains to avoid bigger problems.
3. Don't overdo it when getting started. Run one comfortable distance for a week before gradually increasing your mileage. Do not increase your speed until you can run three. Let Coach Walton, Anderson, or Pee know if you feel any soreness. If untreated, this small pain might become a larger pain!
4. Lifting weights and doing push-ups and sit-ups are helpful in increasing upper body strength and, therefore, will improve your running form and endurance (i.e. the arms do not get so tired during distance runs.)
5. Proper diet and hydration are essential for good workouts and recovery from workouts. It is important for each runner to eat breakfast and a healthy lunch. Most times, when kids complain about being tired, it is because they have skipped either lunch or breakfast or are not drinking enough water.
We also encourage runners to have a clear water bottle to take around to class with them. This way they will be able to stay hydrated during the school day.
Additional Help Needed
Since there are only two coaches for over 50 runners, we often have to call on you to help us. We are currently seeking one or two parents who would be interested in organizing snacks for our meets. WE GREATLY APPRECIATE THIS HELP!! Many of the runners like to have snacks and drinks before or after they run. We have found that the easiest way to handle this is to have a couple of parents help bring food and drinks for each meet. If you can help us organize, please let us know.
The biggest help we can get is help cheering. We love to have as much support at our meets and it has been proven that the louder the cheering, the faster we run!
We look forward to a great season!!!!