2007 Cross-Country Letter (Adobe PDF)

2007 Cross-Country Information (Adobe PDF) Includes Practice Guidelines, Training Rules, Team Goals, & Awards

Practice Guidelines              

AN ATHLETE MUST ACT LIKE A CHAMPION EVERYDAY, IF HE/SHE EXPECTS TO BE A CHAMPION SOMEDAY.

Practice -You are expected to be at practice on time each day.  Any sport requires sacrifice and dedication.  We try to work around your school, work, jobs and appointments; we expect you to do the same. If you have a conflict we need to know as soon as possible.  Practice cannot be skipped without sacrificing your proper preparation.  Workouts must be made up in advance.  If you fall three workouts behind and make no effort to train, you will be dropped from the team.

Training Rules- During practice we tear our body down.  When we rest our body rebuilds.  Rest is a major part of proper training cycle. We expect you to be home by midnight on weekends and 10:00 p.m. the two nights before a meet. Conduct and personal appearance - As an athlete you are a representative of your fellow students, your community, your school and your team.  Make sure your conduct reflects this responsibility.  Remember you are the models for the youngsters in this community.  Your example will be followed.  You are the best young people in our community.

Classroom - In the classroom you have the responsibility to make a determined effort to achieve your personal and class goals.  Your first responsibility is to your classroom work. Athletics prepares you for a short competitive season.  Your classroom work prepares you for a lifetime.  Work hard in order to be prepared for the many opportunities life will present.  We occasionally miss class time; be sure your work is made up in advance.

Equipment - You are expected to provide your own running equipment for practice.  You will be responsible for a running uniform and meet sweat. Any equipment check out to you is your responsibility.  Keep track of your equipment it's too expensive to lose.  You will replace at full cost any items lost.

Competition - We travel to and from competitions on school transportation.  Exceptions will be considered if arrangements are made in advance through the building principal or athletic director.

Alcohol/Tobacco/Other Drugs  - The greatest challenge to you as a young person is to avoid the usage of these chemicals. Any use/suspected use will result in a referral to the SCIP Team or other chemical evaluation. Further decisions will be based on the best interest of the TEAM.

Diet - The most neglected element of training. The idea "You are what you eat" is very true in athletics.  Carbohydrates form the base of the energy system.  The four basic food groups are the grain group, fruit-vegetable group, milk group and meat group. Please note there is no sugar group or fat group.  You must restrict the intake of simple sugars and fats.  What should you eat?  According to FOOD POWER from the Grain Group: cereals, breads, pasta, muffins, pancakes, rolls, tortillas, bagels, and rice. Fruit-Vegetable Group: all fruits and vegetables. Milk - milk, cheese, yogurt, frozen yogurt, Cocoa (made with milk) and ice milk. Meat group consists of- lean meat, chicken, fish, dried beans, peas, refried beans, baked beans or black-eyed peas. Most athletes eat too much sugar, fat and protein. Training is not something that is done only before or after school.

Team Goals
1. Run at least seven workouts a week.
2. Complete an hour or ten mile run.
3. Qualify our Teams for the Nebraska State Meet.
4. Practice every day and improve at every meet.
5. Have fun with running and training.                    

Awards
Varsity Letter - Run as a varsity athlete in 1/2 the meets or have one of the top eight times in 1/2 the meets. Qualify as a member or alternate to the Nebraska State Meet.

Most Valuable Runner- To the athlete who by example, leadership, and meet success demonstrates he/she is the Most Valuable.

Most Consistent Runner - To the runner that has the highest finish average during the season and not chosen Most Valuable.

Most Improved/Hardest Working - To the athlete that shows the most improvement from one season to the next or from the beginning to the end of the season

Best in the Weight Room- To the athlete that is selected by teammates as being the most disciplined and dedicated in the weight room.

EVERYBODY SOMEBODY ANYBODY NOBODY This is a story about four people named Everybody, Somebody, Anybody and Nobody. There was an important job to be done and Everybody was sure that Somebody would do it. Anybody could have done it, but Nobody did it. Somebody got angry about that because it was Everybody's job. Everybody thought Anybody could do it, but Nobody realized that Everybody wouldn't do it. It ended up that Everybody blamed Somebody when Nobody blamed Somebody when Nobody did what Anybody could have done........Author Unknown

MORAL: EXPECT TO BE A LEADER
They tell us, Sir, that we are weak, unable to cope with so formidable an adversary.  But when shall we be strong?  Will it be next week?  Will it be next year?... Shall we gather strength by irresolution and inaction?  Sir, We are not weak if we make proper use of those means which the God of nature has placed in our power.      Patrick Henry

MORAL: BELIEVE IN YOURSELF: FOCUS ON YOUR STRENGTHS; ACT NOW
MEET WARM-UP In order to run our best race we must warm-up and warm down properly.  The basic warm-up rule is to try and duplicate the intense effort your body will make during the race. We try to arrive at the race site one hour before the first race is scheduled to run.  This is the time for light stretching walking/jogging over the course.30 to 40 minutes before the race you begin to plan your race as a team.  Talk to your teammates, who will stay together? For how long?  Partner stretch and run 2-4 600 yard runs at an easy to moderate pace.10 to 15 minutes before a race you begin to focus on your own race. 4-6 100 meter turnarounds this is hard running. It should produce a good sweat, heavy legs and some hard breathing (if you think you are too tired you're about right,)10 minutes before your race get off your feet, relax and stretch.  Review your race plan and meet goal. Check your equipment and make sure everything is ready to go.1-3 minutes get to the starting line, check equipment, encourage your teammates jog and stretch lightly. Starting line- We start as a team. The commands are "Runners take your mark" and the gun. The first 400 meters of any race is too fast but you must get yourself in a decent race position by 800/1200 meters.800 to 2000 meters the race pace slows and runners establish a position that seldom changes after the 2000 meter mark.  After 2000 meters your mind and body begin to play tricks on you.  You have real and imagined pains.  You worry about going out too fast, that you will never finish, if only you could step in a hole and have an excuse to quit, you hate cross-country, the coach is stupid…(other suggestions?) The running between 3000 to 5000 meters is mostly will, determination and pain.  It is not possible to run 4000 or 5000 meters and feel great the whole way. You will become physically or emotionally tired.  During the final stages of a race concentrate and drive yourself to the finish.  We must try to run through the finish line. One place is very important. Finish Chute - Once you cross the finish line move quickly through the finish chute.  Be alert and listen to directions of the finish judges. You will have raced hard, will feel tired, possibly light headed.  After you leave the finish chute report your place if necessary to the coach. Try to jog.  Jogging helps the body recover more quickly than standing around or lying on the ground.  Congratulate yourself, your teammates and other runners on a good race. Get a drink, continue to jog, stretch and encourage your teammates during their races.   

FOUR REQUIREMENTS FOR SUCCESS

• WANT TO BE SUCCESSFUL

• BELIEVE YOU CAN BE SUCCESSFUL

• DO WHAT IS NECESSARY TO BE SUCCESSFUL

• ACCEPT HELP