Cross Country, co-ed
Welcome to cross country!
The philosophy of the coed cross country program is to provide the opportunity to learn the skills necessary to compete successfully in the sport of cross country. This is done in an environment not unlike the classroom where skills are taught. Encouragement is given to achieve one's potential and contests are entered to allow the student athlete to utilize those skills learned. It is expected that the student athlete will demonstrate his/her skills in competition in the spirit of good sportsmanship.
Due to the nature of cross country, every student athlete will remain on the squad and participate in all contests which allow for unlimited entries, either as varsity or junior varsity as determined by the coaching staff.
FREQUENTLY ASKED QUESTIONS ABOUT CROSS COUNTRY
What is cross country? How long is a race?
Cross country is a running sport. Meets are held on grass wooded trails, and a typical race is 5 kilometers (3.1 miles). To train for this distance, we practice Monday through Friday, from August to October, and during a practice, we will run between 2 and 9 miles. We work hard, but we also have a lot of fun!
Who can participate in cross country?
Boys and girls in grades 7-12.
How long is the cross country season?
Our season starts the second Monday in August, and our section meet (the state qualifying meet) is the last Thursday in October. State qualifiers compete at the state meet the first Saturday in November.
What do I need for cross country?
Unlike a lot of other sports, cross country does not require extensive equipment. You need: running shoes (shoes that are meant specifically for running, not for other sports), running clothes, and a water bottle. We strongly recommend purchasing a watch (that has a timer; it does not have to be a GPS watch), because we do workouts that have timed components, and wearing a watch can be a great way to keep pace during races. We also recommend cross country spikes for races.
I’ve never done cross country before, what can I do to be ready for cross country?
The best way to prepare for cross country is to start running regularly (3-5 days a week), building up to running for at least 30 minutes without stopping, and being active throughout the week (biking, walking, swimming, rollerblading, playing other sports).
How long are cross country meets?
Meets typically start at 4 pm and can go up until 6:30 or 7, depending on how much wait time there is between races. There are typically 4 races run at each meet: boys varsity, girls varsity, girls junior varsity, and boys junior varsity. The order of these races is up to the discretion of the meet organizers.
What kind of shoes should I have for practice and for meets?
You should have running shoes for practice. Basketball or street shoes will most likely lead to shin splints when used over long periods of time. If you go to Right Fit Running in Mounds View or Run-n-Fun on Randolph in St. Paul you can get discounted running shoes if you ;et them know you are running for a high school team; or go to Eastbay.com. For meets, you should have track spikes. You also can find these at the shoe stores mentioned above or online at Eastbay.com.
What should I bring with me to practice and meets?
Clothes for any kind of weather. This is fall in MN, be ready for anything. Have a water bottle with you every day, no matter the temperature. Hydration is key. Bring your inhaler if you have one. Bring some healthy snacks that can be consumed before or after depending on your preferences.
What do I do if I have other activities during the fall?
Communicate. We understand that athletes have other obligations during the fall and may even be in a club sport. We will work with you to ensure you are successful in all of your endeavors. However, the expectation is that your high school in season sport is priority. Cross country training lends itself to other sports, but other sports' training may detract from cross country. Communicate with us so we can do our best to prevent overuse.
How do I make varsity?
One way to make varsity is to try your best at practice each day. Dedicate yourself to doing what your coaches ask, and by getting outside your comfort zone a little bit every day. The varsity selection process comes down to times run in meets, and can change from meet to meet. Attendance and dedication to program is also considered.
COED CROSS COUNTRY TEAM RULES
Philosophy: The philosophy of the coed cross country program is to provide the opportunity to learn the skills necessary to compete successfully in the sport of cross country. This is done in an environment not unlike the classroom where skills are taught. Encouragement is given to achieve one's potential and contests are entered to allow the student/athlete to utilize those skills learned. It is expected that the student/athlete will demonstrate his/her skills in competition in the spirit of good sportsmanship.
Team Membership: Due to the nature of cross country, every student/athlete will remain on the squad and participate in all contests which allow for unlimited entries, either as varsity or junior varsity as determined by the coaching staff.
Dress Code: Student/athletes are expected to wear school issued jersey and shorts and a track shoe/spike supplied by the student/athlete in all contests in accordance with National High school Federation Cross Country Rules. During practices, any tasteful running attire is acceptable. Student/athlete is expected to adhere to a policy of good taste. Violation during competition can result in disqualification from the meet. A violation during practice can result in student/athlete being dismissed from practice and possibly being suspended from the next meet.
Conduct: Student/athlete is expected to conduct themselves in a courteous, respectful manner to all opposing team members, coaches, officials, and parents. This behavior is expected individually and as a team. Unsportsmanlike conduct during competition can result in disqualification in accordance with National High School Federation Cross Country Rules. If this conduct occurs during practice, the student/athlete may be dismissed from practice and may be suspended from the next contest. All athletes are expected to complete the full workout according to ability -- cutting the workout short, cheats yourself and others.
Language: Offensive and abusive language will not be tolerated. The student/athlete can expect to be disqualified from further participation if this occurs in competition. If it occurs during practice, the student/athlete may expect to be asked to leave practice and may be suspended from the next contest.
Tardiness: Student/athletes who know in advance they will be late to practice are expected to notify a coach and do the entire workout later on their own or upon rejoining the team. Tardiness without prior approval is considered an unexcused absence.
Academic Tutoring: It is the position of the cross country coaching staff that academics are number one in importance and take precedence over the sport. Student/athlete who needs academic tutoring in lieu of being at practice is asked to notify a coach with a note from the teacher giving tutoring. Student/athlete is expected to return to practice as soon as possible after tutoring and complete the scheduled workout. Missing a meet for tutoring should not be necessary.
Discipline/Detention: Student/athletes are expected to abide by the rules and regulations of Spring Lake Park High School. If required to serve detention, this obligation must be met rather than attending practice. The practice workout should be done on their own after discussion with the coach. Upon reviewing the offense with the coach, the student athlete could be subject to a one-meet suspension. If arrangements are not made for an alternate workout, the absence will be treated as an unexcused absence and the appropriate penalty imposed.
Respect: Student/athletes are expected to treat all teammates, coaches, officials, opposing team members, bus drivers, custodians and any other individuals with respect. Disrespect during competition can result in disqualification from further competition. If this occurs during practice, the individual will receive one warning. Further disrespect will result in removal from practice and possible suspension from the next meet.
Team Rapport/Participation: Whether an individual competes on the varsity or junior varsity level will be determined by the coaching staff based on performances in previous meets and practices. All team rules are to be observed by all teams at all levels.
Variance from Minnesota State High School League/Spring Lake Park High School Rules: none
Coaches Availability: The head coach can be contacted via email at email@example.com (Sarah Bovee) or firstname.lastname@example.org (Sara Vincent).
We have read the above and understand compliance is required as a member of Spring Lake Park Cross Country Team.