Cross Country, co-ed

Jarrod Klopp

jklopp@district16.org

My name is Jarrod Klopp, I have been coaching Track and Field at Spring Lake Park since spring of 2023 and Cross-Country since fall of 2024. When I got to high school, I found my crew of friends on the Cross-Country team and joined Track and Field to run long distance. In college, I took a break from competitive running and joined an Ultimate Frisbee team at Luther College. I have coached Track and Field at both Columbia Heights High School and Spring Lake Park High School. I currently teach Biology and Environmental Science at Spring Lake Park High School. I teach, coach, and mentor your students and athletes to help them achieve their potential. 

“Carry an ambitious question with you each day and keep looking for answers.” – James Clear

Sarah Bovee

sbovee@district16.org

I have a BA in Health and Fitness from Gustavus Adolphus College and a Masters in Teaching from Augsburg University. Growing up, I was a soccer player and swimmer (I swam in college as well) but started running in the off season in high school and eventually fell in love with running. I now run with the Mill City Running race team, and am training for the 2024 Chicago Marathon.

I’m currently a health and physical education teacher at Irondale High School. I have been working with the cross country team since 2013, and took over the role of head coach in 2015, and coached at Spring Lake Park from 2015-2020, then coached middle school cross country in Eden Prairie from 2021-2022. In 2023, when I started teaching at Irondale, I was able to return to coaching at Spring Lake Park, for both the cross country and nordic skiing teams. When not running or skiing, I can be found paddle boarding, hiking, or hanging out with my partner Jason and our cat Squeaks.

Brian Kopp

I’m a parent of two SLP graduates who participated in both Cross Country and Track 7 Field. I've coached youth sports in our community including Baseball and Basketball for approximately 7 years and have supported the Youth Track Program in Spring Lake Park. I have a Bachelor’s of Science in Scientific and Technical Communications from the University of Minnesota and a Master’s in Business Administration from Bethel University

I played three sports in High School and while I didn’t compete in college, I did become a student of running later in life as I was working with a professional coaching staff while training for two marathons. I’ve read numerous books about running and keep up with the latest training techniques and methods. I’ve been a USATF member and participated in local running events as a member of the Mill City Running Race team where I raced in events ranging from 400m, 5K, 10K, 1⁄2 marathon and finished two full marathons.

I have a servant leadership style, where I want to understand my athletes’ goals and work with them to create a plan so that they can achieve their goals. I like to do my own research and bring new options forward to help them progress towards their own goals and help eliminate barriers that may be holding them back.

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?
Any students 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 p.m. and can go up until 6:30 or 7 p.m., 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. 

 

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:  Find coach contact information at the of this page.