A Parent’s Guide to Cross Country
A great thing about cross country (abbreviated XC) is that everyone competes! Everyone runs the
same course, and although the first 7 runners to finish are considered the scoring team, at every
meet, ALL athletes get to participate. There are no cuts, and no bench to sit on and watch while
others play!
What is Cross Country?
· Long distance running; a team sport.
· Not held on a fixed track like track and field.
· Athletes usually race across open terrain, most often through a combination of woods, fields and hills.
· Course distances and terrains differ for each race.
What distances are normally run?
· The National Federation of High School Associations has set a minimum distance of 2.5K and a maximum of 5K for cross country races, not to be confused with training distances that can be greater.
· Most of Fairhaven’s races will be 5Ks, or 3.1 miles.
Scoring
· Cross country scoring is different from most sports -- the lowest score wins.
· A cross country team usually consists of seven athletes. As each athlete finishes the race, he/she is given a place card while in the chutes. The athletes are asked to turn this card in to the judges as soon as possible after the race, or when asked to do so.
· The places of the first five athletes for each team are added together to determine the team score. In the event of a tie, the team with a higher-finishing 6th place runner is the winner. The seventh place runner is also important for placing for the team.
· It is important for the team to run as close together as possible. For example, a finish of 1, 3, 4, 6 and 83, a score of 97, will lose to a team finishing 16, 17, 19, 21, 23, with a score of 96.
Training
· Practice sessions are scheduled at school after dismissal from classes. This year, practices will begin at 3 p.m. to give students time to check in with teachers for extra help.
· Practice runs are comprised of conditioning drills and runs of different distances through the school neighborhoods and the bike path.
· Training is always supervised by the Cross Country Coach, assisted by upper classmen. Because athletes run at different paces, the coach will check in at various points along the routes.
· If an athlete has not been training on a regular basis, he/she will probably experience muscle soreness and various aches and pains. Feel free to discuss these cases with the coach.
Nutrition
· There are two main things to remember, WATER, lots of it, and foods, which are EASY to digest, primarily carbohydrates. On meet days, high fat and fried foods, eggs, and carbonated and acidic beverages should be avoided. Generally, the last intake of food should be 2-3 hours prior to the start of the race. Each individual has different nutritional needs. Athletes are safer going into a race on the hungry side. The opposite can be detrimental.
Cross Country Meets
· Cross country meets are normally scheduled once a week (usually on Tuesdays) and on Saturdays. Meets may last a few hours or all day (Saturdays), depending on the organization and number of entries. Please check the schedule on the web site (fairhavencrosscountry.weebly.com) for specific meet locations and times.
· Races are often divided by age group or divisions:
V Boys – Varsity Boys – Top 7
V Girls – Varsity Girls – Top 7
JV Boys – Junior Varsity Boys – Unlimited
JV Girls – Junior Varsity Girls – Unlimited
9th Grade Boys – 9th grade Boys – Unlimited
9th Grade Girls – 9th grade Girls - Unlimited
· Transportation to and from meets will be provided. Athletes should plan to ride the bus both to and from the meet as a team member.
· Cross Country is not the typical spectator sport, because you cannot see the entire race from one location. All course maps can be printed out prior to a meet from the website. Spend a few minutes prior to the start of the race to pick your “spot(s).” One exciting aspect is to watch the start. After the start, you may wish to move to another point along the course to cheer on and watch runners as they pass by. As the race develops, you may want to move to the finish area as the runners complete the race. Please cheer LOUDLY and encourage all of our Fairhaven runners. Your encouragement might be that little extra boost they need to run faster. Please support the opposing runners as well (not as loudly); cross country is a very, very difficult sport. The real race for the runners is not against the other team or even against the clock, it is against themselves. Everyone needs some encouragement.
· Be aware that runners have certain responsibilities after they finish a race. First, they must give their place card to the Meet Official and should not wander off until this task is completed. Next, they should actively support teammates who are still running or have yet to race. Finally, they must warm down as a team after the race. If it is a home meet, all athletes are responsible for collecting all of the markers and packing up the tent and supplies.
· Athletes should not be asking the coach for times immediately after a race, as the Coach will be busy with the other races. The Coach will let the athletes know their times ASAP.
Parent Participation
· Attend as many meets as you can to support your child.
· Make sure your child has adequate training shoes and racing flats. If possible, go to a sports store that deals primarily with running (such as Days Sports in Fairhaven). A knowledgeable salesperson can help you to make a proper decision based on size, shoe width, running style, and type of running (training vs racing).
· Clean, dry socks for each practice will help to prevent blisters, athlete’s foot, and other foot problems. Athletes should bring both shorts and sweats, along with a hat and gloves for the colder days.
· Understand and promote attendance at practice and at all meets. Missing practice is not acceptable. According to school handbook rules, athletes
From Student Handbook:
Students who are absent from school may not participate in school sponsored events on the day of the absence, including athletic competition, without the approval of the principal or designee. Students must be present in school by 8:00 a.m. and remain for the full school day to be considered present and eligible for participation. “Approved” absences will include: authorized school trips, college visitations or other absences deemed “excused” by the principal or designee. Notification in writing for college visitations or other non-school sponsored absences must be presented to the principal or designee prior to the day of the absence. If a student arrives later than 8:00 a.m. with an excused tardy, they will be given a note from the Assistant Principal’s office stating that they may participate in athletics.
School Vacation Policy
In an attempt to maintain consistency throughout athletics, the number of games an athlete will be penalized due to “vacation time” will be determined by the number of days missed, rather than game vs. practice. This policy will allow for athletes to go on vacation
(while discouraged) and still remain an integral part of Fairhaven Athletics.
# of days missed #of games/contests/meets sit
2-4 1
5-8 2
9 or more 3
Scholastic Eligibility: To be eligible for participation in athletics a student must secure during the last marking period preceding the contest a passing grade in five (5) courses (excluding study hall and school service).
Note: In addition to the MIAA Scholastic Eligibility Requirement, Fairhaven High School has implemented an additional provision. To be eligible for Fall sports for the next school year, students are required to have passed five (5) courses (excluding study hall and school service) from the previous academic term. Eligibility to participate under this provision may be subject to review by the principal.
Loyalty to the High School Team: Bona Fide Team Member: A bona fide member of the school team is a student who is consistently present for, and actively participates in, all high school team sessions (e.g. practices, tryouts, competitions). Bona fide members of a school team are precluded from missing a high school practice or competition in order to participate in a non-school athletic activity/event in any sport recognized by the MIAA. First Offense: Student athlete is suspended for 25% of the season. Second Offense: Student athlete is suspended for an additional 25% of the season, and is ineligible for tournament play.
ATHLETIC CODE OF ETHICS
Team membership involves discipline, whether external or self-imposed, and this in turn requires a willingness to make personal sacrifices for a cause because you accept the rightness of the cause. Team members act not only for themselves, but for others who are affected by their actions as well. An individual’s mistake has ramifications for the team.
A firm and fair policy of enforcement is necessary to uphold the regulations and standards of the Athletic Department. The community, school administrators and coaching staff feel strongly that high standards of conduct and citizenship are essential in maintaining a sound program of athletics. The welfare of the student is our major consideration and transcends any other consideration.
Athletes shall abide by a code of ethics which will earn them the honor and respect that participation and competition in the interscholastic program affords. Any conduct, in season or out of season, in school or out of school, that results in dishonor to the athlete, the team, or the school, will not be tolerated. Acts of unacceptable conduct such as, but not limited to theft, vandalism, disrespect, immorality, or violations of the law will be cause for investigation and possible disciplinary action.
When some alleged violation of this code of ethics comes to the attention of school personnel, the coach, athletic director, and principal shall meet to determine the need for a meeting. A meeting, if held, may involve the athletic director, coach, principal, the student, the student’s parents/guardians, and any other pertinent party. The principal, athletic director, and/or coach will consider all facts and circumstances. A finding, including a penalty if applicable, will be rendered by the principal. A penalty may include: a warning, apology, suspension, removal from the team and/or the permanent denial of the privilege of athletic participation. When behavior involves drugs and/or alcohol the disciplinary action will be consistent with the drug and alcohol policy. The decision of the principal is final.
A great thing about cross country (abbreviated XC) is that everyone competes! Everyone runs the
same course, and although the first 7 runners to finish are considered the scoring team, at every
meet, ALL athletes get to participate. There are no cuts, and no bench to sit on and watch while
others play!
What is Cross Country?
· Long distance running; a team sport.
· Not held on a fixed track like track and field.
· Athletes usually race across open terrain, most often through a combination of woods, fields and hills.
· Course distances and terrains differ for each race.
What distances are normally run?
· The National Federation of High School Associations has set a minimum distance of 2.5K and a maximum of 5K for cross country races, not to be confused with training distances that can be greater.
· Most of Fairhaven’s races will be 5Ks, or 3.1 miles.
Scoring
· Cross country scoring is different from most sports -- the lowest score wins.
· A cross country team usually consists of seven athletes. As each athlete finishes the race, he/she is given a place card while in the chutes. The athletes are asked to turn this card in to the judges as soon as possible after the race, or when asked to do so.
· The places of the first five athletes for each team are added together to determine the team score. In the event of a tie, the team with a higher-finishing 6th place runner is the winner. The seventh place runner is also important for placing for the team.
· It is important for the team to run as close together as possible. For example, a finish of 1, 3, 4, 6 and 83, a score of 97, will lose to a team finishing 16, 17, 19, 21, 23, with a score of 96.
Training
· Practice sessions are scheduled at school after dismissal from classes. This year, practices will begin at 3 p.m. to give students time to check in with teachers for extra help.
· Practice runs are comprised of conditioning drills and runs of different distances through the school neighborhoods and the bike path.
· Training is always supervised by the Cross Country Coach, assisted by upper classmen. Because athletes run at different paces, the coach will check in at various points along the routes.
· If an athlete has not been training on a regular basis, he/she will probably experience muscle soreness and various aches and pains. Feel free to discuss these cases with the coach.
Nutrition
· There are two main things to remember, WATER, lots of it, and foods, which are EASY to digest, primarily carbohydrates. On meet days, high fat and fried foods, eggs, and carbonated and acidic beverages should be avoided. Generally, the last intake of food should be 2-3 hours prior to the start of the race. Each individual has different nutritional needs. Athletes are safer going into a race on the hungry side. The opposite can be detrimental.
Cross Country Meets
· Cross country meets are normally scheduled once a week (usually on Tuesdays) and on Saturdays. Meets may last a few hours or all day (Saturdays), depending on the organization and number of entries. Please check the schedule on the web site (fairhavencrosscountry.weebly.com) for specific meet locations and times.
· Races are often divided by age group or divisions:
V Boys – Varsity Boys – Top 7
V Girls – Varsity Girls – Top 7
JV Boys – Junior Varsity Boys – Unlimited
JV Girls – Junior Varsity Girls – Unlimited
9th Grade Boys – 9th grade Boys – Unlimited
9th Grade Girls – 9th grade Girls - Unlimited
· Transportation to and from meets will be provided. Athletes should plan to ride the bus both to and from the meet as a team member.
· Cross Country is not the typical spectator sport, because you cannot see the entire race from one location. All course maps can be printed out prior to a meet from the website. Spend a few minutes prior to the start of the race to pick your “spot(s).” One exciting aspect is to watch the start. After the start, you may wish to move to another point along the course to cheer on and watch runners as they pass by. As the race develops, you may want to move to the finish area as the runners complete the race. Please cheer LOUDLY and encourage all of our Fairhaven runners. Your encouragement might be that little extra boost they need to run faster. Please support the opposing runners as well (not as loudly); cross country is a very, very difficult sport. The real race for the runners is not against the other team or even against the clock, it is against themselves. Everyone needs some encouragement.
· Be aware that runners have certain responsibilities after they finish a race. First, they must give their place card to the Meet Official and should not wander off until this task is completed. Next, they should actively support teammates who are still running or have yet to race. Finally, they must warm down as a team after the race. If it is a home meet, all athletes are responsible for collecting all of the markers and packing up the tent and supplies.
· Athletes should not be asking the coach for times immediately after a race, as the Coach will be busy with the other races. The Coach will let the athletes know their times ASAP.
Parent Participation
· Attend as many meets as you can to support your child.
· Make sure your child has adequate training shoes and racing flats. If possible, go to a sports store that deals primarily with running (such as Days Sports in Fairhaven). A knowledgeable salesperson can help you to make a proper decision based on size, shoe width, running style, and type of running (training vs racing).
· Clean, dry socks for each practice will help to prevent blisters, athlete’s foot, and other foot problems. Athletes should bring both shorts and sweats, along with a hat and gloves for the colder days.
· Understand and promote attendance at practice and at all meets. Missing practice is not acceptable. According to school handbook rules, athletes
From Student Handbook:
Students who are absent from school may not participate in school sponsored events on the day of the absence, including athletic competition, without the approval of the principal or designee. Students must be present in school by 8:00 a.m. and remain for the full school day to be considered present and eligible for participation. “Approved” absences will include: authorized school trips, college visitations or other absences deemed “excused” by the principal or designee. Notification in writing for college visitations or other non-school sponsored absences must be presented to the principal or designee prior to the day of the absence. If a student arrives later than 8:00 a.m. with an excused tardy, they will be given a note from the Assistant Principal’s office stating that they may participate in athletics.
School Vacation Policy
In an attempt to maintain consistency throughout athletics, the number of games an athlete will be penalized due to “vacation time” will be determined by the number of days missed, rather than game vs. practice. This policy will allow for athletes to go on vacation
(while discouraged) and still remain an integral part of Fairhaven Athletics.
# of days missed #of games/contests/meets sit
2-4 1
5-8 2
9 or more 3
Scholastic Eligibility: To be eligible for participation in athletics a student must secure during the last marking period preceding the contest a passing grade in five (5) courses (excluding study hall and school service).
Note: In addition to the MIAA Scholastic Eligibility Requirement, Fairhaven High School has implemented an additional provision. To be eligible for Fall sports for the next school year, students are required to have passed five (5) courses (excluding study hall and school service) from the previous academic term. Eligibility to participate under this provision may be subject to review by the principal.
Loyalty to the High School Team: Bona Fide Team Member: A bona fide member of the school team is a student who is consistently present for, and actively participates in, all high school team sessions (e.g. practices, tryouts, competitions). Bona fide members of a school team are precluded from missing a high school practice or competition in order to participate in a non-school athletic activity/event in any sport recognized by the MIAA. First Offense: Student athlete is suspended for 25% of the season. Second Offense: Student athlete is suspended for an additional 25% of the season, and is ineligible for tournament play.
ATHLETIC CODE OF ETHICS
Team membership involves discipline, whether external or self-imposed, and this in turn requires a willingness to make personal sacrifices for a cause because you accept the rightness of the cause. Team members act not only for themselves, but for others who are affected by their actions as well. An individual’s mistake has ramifications for the team.
A firm and fair policy of enforcement is necessary to uphold the regulations and standards of the Athletic Department. The community, school administrators and coaching staff feel strongly that high standards of conduct and citizenship are essential in maintaining a sound program of athletics. The welfare of the student is our major consideration and transcends any other consideration.
Athletes shall abide by a code of ethics which will earn them the honor and respect that participation and competition in the interscholastic program affords. Any conduct, in season or out of season, in school or out of school, that results in dishonor to the athlete, the team, or the school, will not be tolerated. Acts of unacceptable conduct such as, but not limited to theft, vandalism, disrespect, immorality, or violations of the law will be cause for investigation and possible disciplinary action.
When some alleged violation of this code of ethics comes to the attention of school personnel, the coach, athletic director, and principal shall meet to determine the need for a meeting. A meeting, if held, may involve the athletic director, coach, principal, the student, the student’s parents/guardians, and any other pertinent party. The principal, athletic director, and/or coach will consider all facts and circumstances. A finding, including a penalty if applicable, will be rendered by the principal. A penalty may include: a warning, apology, suspension, removal from the team and/or the permanent denial of the privilege of athletic participation. When behavior involves drugs and/or alcohol the disciplinary action will be consistent with the drug and alcohol policy. The decision of the principal is final.