Transcript Welcome to the 2011 PAC Meeting

Welcome to the 2013 Cross Country
PAC Meeting
Amy Northrop – 5th year as head coach
• Lifelong runner
• Coached track and field for
10 years
• Coached basketball for 13
years
• Taught in PI since 1998 –
currently teaching 6th grade
• Graduated from Concordia
College in Moorhead
• Goal: Teach student
athletes about the joys of
running through
competing, teamwork and
pushing their own physical
and mental boundaries.
Assistant Coaches
Alan Dewey – 3rd year
•Graduate of Plainview High School
•Coached Track and Field in Wabasso, MN for 8
years
•7th grade Science Teacher
•Junior High Track and Field Coach
•Puts up with me for always being 10 minutes
behind
Dan Gibbons – 2nd year
•Graduate of Pine Island
•State CC Meet in 2002
•Math Teacher
•Volunteer Track and Field Coach in Triton for
2 years
•Puts up with me for always bringing up his
past glories
What is Cross Country?
• In Cross Country athletes race individually and compete
as a team at area parks or golf courses.
• Meets are scored when the top five places of a team are
added together. A perfect score is 15, if the top five
members of a team placed 1, 2, 3, 4 and 5. The lower
the score the better.
• Distances:
• JH – 1 mile, 1.5 miles, 2 miles, 2.5 miles/4k (girls), or 3.1
miles/5k (boys)
• JV – 2 miles, 2.5 miles /4k (girls), or 3.1 miles /5k (boys)
• Varsity Girls – 2.5 miles (4000 m/4K)
• Varsity Boys – 3.1 miles (5000 m/5K)
Typical Practice Week
• M – Hard workout
• T – Hard workout (This may be a meet day as
well)
• W – recovery days (JH is optional)
• T h– Meet days
• F – Workout with Friday Fun
• S – Run on your own
• S - Rest
Sample Practice Day
• ½ mile to mile warm-up
• Dynamic warm-up – two different types
• Workout (long run 5-7 miles, hills, speed/track,
intervals, fartlek, fun workouts)
• Core work daily at the practice conclusion
• Stretching/ dynamic cool down
• Strength training 1-2x a week
• Practices last between 1.5 – 2 .5 hours
Practice Notes
• Begins Monday, August 12th behind the gold
gym at 8 am! (This may change to 7 am if heat
is a factor)
• You must have your Panther Card in order to
practice.
• During the school year, practice runs from
3:30 to 5:30.
• Calendar
• www.hvlconference.org
• www.pineisland.k12.mn.us
Practice Expectations
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All practices and meetings are mandatory!
If you miss a practice, you must have a written excuse from your doctor or parents
(talk to you a captain if you have to leave school early).
If you have detention, you are still expected to come to practice afterward and
make up what you've missed. You need to be a responsible student-athlete and
avoid detention situations.
First unexcused absence from practice: POSSIBLE LETTER DENIAL.
Second unexcused absence from practice:
NO LETTER, SUSPENSION FROM MEETS AS DEEMED APPROPRIATE BY COACH.
Third unexcused absence from practice:
DISMISSAL FROM THE TEAM.
Check in with Coach before you leave each and every practice.
All participants must be able to run 2 miles without walking/stopping in practice
BEFORE they can participate in a meet. This will ensure that participants have the
proper training/conditioning and are prepared for the meet to be successful and
not risk injury. If students attend practices and complete the workouts as assigned,
this will be attainable.
All participants must attend 10 practice days before being allowed to participate in
a meet.
CC Meet Code of Conduct
1. You will be required to wear the school issued warm ups at meets.
2. Upon arrival at the meet and after the coach's meeting, there will be a team meeting with the coach where you will learn
your box number, get competitor numbers (if necessary), and go over the race map.
3. Once you have the map, you will be required to jog and/or walk all or part of the course with your team (i.e. boys, girls, jv,
jh, or varsity). This is part of your warm up.
4. Prior to your race, the captains will lead you in a warm up with your team including stretching and form runs.
5. When not competing, warming up or down, you are expected to cheer on your teammates! Spread out on the course so
we have people at various spots.
6. Be sure you know what race you are running and when you need to check in. Listen to the countdowns given by the
starter/meet manager.
7. It will always be assumed by the coach and athletes that everyone is putting forth his or her best effort at meets.
8. After your race, wait at the end for ALL of your teammates to finish. Then, after a brief rest, your captains will lead you in
a cool down.
9. Demonstrate sportsmanlike behavior toward your competitors and officials.
10. Have fun!
Uniform
• Bring your own clothes/sweats for daily workouts. This includes
clothes suitable for the weather as we expect to practice outdoors
every day.
• Uniforms and Meet Sweats will be handed out the week before the
first meet.
• No wearing uniforms or Meet Sweats to practice.
• You will be billed for any sweats or uniforms that are issued to you
that are not returned at the end of the season. Uniforms and fines
must be turned in and fines paid prior to receiving end of season
awards.
• All things worn under uniforms (during colder weather) like
compression shorts, tights, long sleeve shirts, short sleeve shirts,
etc. must be BLACK. The logo must be no larger than 2” X 2”.
CC Policies
• Respect and listen to the coach.
• Respect all teammates.
• No drinking, use of any tobacco products, or any other chemicals.
• Abide by all rules of the Minnesota State High School League
(MSHSL).
• At ALL times, meets and practice, you will conduct yourself in a
manner that will make us proud to call you a Pine Island athlete!
• Maintain academic eligibility! See PASS Program guidelines in the
Extracurricular handbook.
Bus Expectations
• Bus leaves on time whether you are there or not.
• You must ride the bus to the meet in order to
participate.
• Talking on the bus needs to be at a minimum.
This is time for you to get mentally ready for the
meet.
• Coaches need a note from your parents or talk to
them face to face if you are to ride home with
them. NO RIDING HOME WITH FRIENDS. If you
need to be home earlier, your parents need to
attend the meet and bring you home with them.
Injury Prevention
• Trainers are available 2x a week. Students may
sign up in HS office to see the trainer.
• ActivePT in the Rochester Athletic Club offers
FREE 15 minute injury assessments.
Lettering Requirements
At Pine Island, a Cross Country letter must be earned by meeting
certain requirements. Letters will be awarded for meeting any of
the following requirements:
• Finish among the top 18 at the Conference Varsity Meet (All
Conference)
• Run the required miles during the summer. For girls it is 125 miles
and for boys it is 190 miles.
• Running as one of the top 7 individuals on the Varsity team in at
least 3 meets during the season.
• By the discretion of the coaching staff for unusual performance,
practice, attitude, and leadership.
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• All equipment and uniforms must be collected and turned in, in
good condition prior to the end of the season awards banquet.
Losing a Chance for a Letter
• Missing a meet without an acceptable reason. The
biggest meets of the year are in October. They include
the HVL Conference meet which is typically on the
Wednesday at the beginning of MEA fall break. The
other key meet is the Section 1A meet at the end of
October. These are the events we work for all season
so please make it a priority to participate.
• Missing a practice without an excuse and failing to
make up that practice.
• Failure to abide by the rules of the Minnesota State
High School League (MSHSL).
Service Opportunities for Athletes
• Pasta Drive in conjunction with homecoming
week for Pine Island’s Food Shelf
• Elementary CC run
• 6th Grade Mileage program
• Treadman Duathlon
• Concessions
Parents: How can you help?
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Sign ups available for:
Team dinners
After meet snacks or drinks
Concessions
Elementary Run
Home Meet Help
Homecoming Game Ball Run
Most of all, help your student athletes to eat properly,
get enough rest, keep up with their school work,
encourage them, tell them that no matter what you are
proud of their efforts, support them in positive ways!
Communication
• Emails: Sign up on the parent clipboard with
your email address, phone and cell phone
• Text messages
• Facebook: Ask to join “Pine Island Cross
Country” group
• Email me at school
• Call me at school or at home
Other Things to Note
• Meet Lineups – typically are completed 1-2 days prior to the meet.
• JH athletes will usually run JH races for the first part of the season unless
they demonstrate the ability to compete at the varsity level and help the
team
• 9-12 athletes will go back and forth between Junior Varsity and Varsity
races depending upon race performances, practice performances,
attitude, and behavior/sportsmanship.
• Mayo Meet – All athletes will be entered to run Varsity OR Junior Varsity.
That means boys = 5k and girls = 4k.
• ALL athletes compete at the HVL Conference meet because there are
Varsity and Junior Varsity races.
• Section participants (7 boys and 7 girls plus two alternates each) will be
chosen by the coaching staff based on times and performances
throughout the season, not by grade level.
Questions?