Transcript Welcome to the 2011 PAC Meeting

Welcome to the 2014 Cross Country
PAC Meeting
Coaches
• Amy Northrop – 8th year as head coach
• Alan Dewey – 4th year as assistant
• Dan Gibbons – 2nd year as assistant
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 stretching
• Workout (long run 5-7 miles, hills, speed/track,
intervals, fartlek, fun workouts)
• Core work
• Stretching/cooldown
• Strength training 1-2x a week
• Practices last between 1.5 – 2 .5 hours
Practice Notes
• Begins Monday, August 11th 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
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1. You will be required to wear the school issued warm ups at meets.
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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.
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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.
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4. Prior to your race, the captains will lead you in a warm up with your team including stretching and form runs.
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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.
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6. Be sure you know what race you are running and when you need to
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7. It will always be assumed by the coach and athletes that everyone is
putting forth his or her best effort at meets.
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8. Leave your shoes on after your race. Following the completion of ALL races, the team together will do a brief cool down run before boarding the bus.
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9. Demonstrate sportsmanlike behavior toward your competitors and officials.
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10. Have fun.
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"Running is the greatest metaphor for life, because you get out of it what you put into it."
-Oprah Winfrey
check in. Listen to the countdowns given by the starter/meet manager.
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:
Spaghetti dinners
After meet snacks or drinks
Concessions
Elementary Run
Home Meet Tshirt Sales
Homecoming
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: join the group “Pine Island Cross
Country”
• Email me at school
• Call me at school or at home
Captains and Managers
Boys –
• Jimmy Kroll, Hunter Kraling, and Isaiah Ondler
Girls –
• Kaitlyn Champa and Summer Rauk
Team Managers –
• Alex Keigley and Linnea Nichols
Questions?