Letter Requirements
Athletes that successfully complete the season, will need to score 7 points in order to letter.
Points can be earned in the following ways:
1. 1 point for starting on the first day of practice with a yellow clearance card.
2. 1 point for having a parent at the parent meeting.
3. 1 point for having a parent volunteer at a home meet and/or the Salt Creek Invitational.
4. 1 point for scoring in each varsity competition during a regular season meet or invitational.

A senior that competes in all meets, attends all practices and team meetings, and finishes the regular season will be awarded a varsity letter.

An athlete who has not reached the 7 points needed to letter, but has met the varsity qualifying standard will earn a letter by coach's discretion.
Boys: run a sub 18:30 5K, or 18:00 3 mile.
Girls: run a sub 21:30 5K, or 21:00 3 mile.

An athlete who competes postseason, (League, District, and/or State meets) will earn a letter by coach's discretion.

Carbohydrate
A diet high in carbohydrate is essential for peak athletic performance. Carbohydrate is the body's preferred fuel for short-term energy. It is stored as glycogen in the muscles themselves and in the liver, though only in small quantities. It is important to replenish the body's limited stores of glycogen at frequent intervals and soon after exercising. Eating carbohydrate rich foods or consuming a sports drink that is high in carbohydrates within 30 minutes after intense exercise is especially helpful in quickly building up the body's store of glycogen. It is this immediate and rapid replenishment of glycogen that is most effective in maintaining the body's limited suppllies. The stringent demands placed upon gylcogen stores by athletic competition and intense workouts can almost totally deplete them causing extree fatigue to set in. It can take up to a week to replenish the stores when it reaches this point. Carbohydrates (glycogen) is best supplied by eating whole-grain breads, rice, pasta, milk, cereals, fruit juices, fruits, and vegetables.

Protein
Protein is needed primarily for muscle building and maintenance. It has little utility as a fuel. A normal diet supplies plenty of protein. Good sources of protein include meat, poultry, fish, nuts, cheese, and milk.

Fat
Fat is not a significant source of energy in most athletic events. It takes far too long to begin burning fat. Fat intake for most Americans is already too high. Limit intake of fatty foods such as salad dressing, chips, pastries, and fried foods.

Water
Dehydration can present serious health problems in addition to drastically reducing athletic performance. Drinking plenty of water is always a good idea. Althletes who lose copious amounts of water cooling their bodies especially need fluids. Coffee and caffeinated beverages can actually contribute to dehydration. These diuretics cause the kidneys to remove water from the blood. Drink water instead. Where physical exertion has been intense, a sports drink may be of use. Its benefit is not in superior rehydration, but rather in the rapid replenishment of glycogen stores.

Iron and Calcium
Iron rich foods such as turkey, tuna, beef, chicken, and pork are especially important for female athletes who are frequently deficient in these nutrients due to poor diet and menstrual losses. Animal sources of these nutrients are more readily absorbed by the body and are preferred. However, vegetable sources such as dates, raisins, beans, and spinach also can contribute, especially when eaten in conjunction with meats.

EAT BREAKFAST!!!
Too often skipped or skimped, breakfast is when the body replenishes the energy and nutrient stores depleted during the night. Breakfast is literally breaking the fast of the night and previous evening. Those who eat breakfast are likely to be more alert, have more energy, and have a better balanced diet as nutrients are best absorbed in measured doses throughout the day.
If one is just not hungry at breakfast begin with a glass of juice and later have some cereal, yogurt, cheese, bread, or gaham crackers. Left overs such as pizza or noodles along with some milk and juice will serve just fine for breakfast. Tradition isn't everything. If things are too busy, pack a breakfast just as you might a lunch. A zip lock bag of dry cereal, a container of yogurt, or just some juice are all much preferable to skipping this important meal.

Athletic Code
Athletes must abide by and sign the district Athletic Code that includes regulations concerning drugs, alcohol, tobacco, conduct, grade eligibility, class attendance, and others.

Practice Attendance and Participation
1. We normally practice Monday through Friday, 3:00 - 5:00.Saturday practice is 9:00 - 11:00.
2. Athletes must have 10 practices completed to compete in their first meet. After that, an unexcused absence will result in the athlete sitting out the next meet.
3. Absences will be excused for illness, injury, family emergency, or school related priority if the athlete notifies the coaches in person ahead of time. Communication is key. Please call or email the coaches.
4. At the end of practice, every athlete MUST check out with the coaches. This means the athlete must talk to the coaches before leaving.

Proper Attire
1. For our daily runs and workouts, it is necessary to have running shoes. Cross-trainers or basketball shoes can result in injuries.
2. Girls will need to wear sport bras at all times while running at practice; running only in a sport bra is against school policy and will result in discipline.
3. Boys must wear a shirt at all times during practice.
4. Spikes or flats will enhance performance. At times, athletes will need to train in their racing shoes.
5. The athlete must be prepared for extremes in weather during the season. Proper clothing is needed to stay dry and warm at meets and during practice. The athlete needs to have: a sweatshirt, sweatpants, warm stocking hat, gloves,plastic bag for wet clothes, a small personal first aid kit, and a large carry-all sports bag for books and gear during the season.

Lockers and Gear
Athletes who would like to have a locker should check in with the PE department. Do not leave valuables unlocked in the lockerroom. Security can be a problem.

Safety Guidelines
When involved in any athletic event, an injury can occur, especially in a physically demanding sport such as cross country. The information presented is to inform the athlete of proper technique and inherent dangers involved with training and competition. Not all potential injury possibilities in cross country are listed, but athletes should be aware that fundamentals, coaching, and proper equipment are important to the safety and enjoyment of running.
1. Proper warm-up is essential before strenous activity takes place.
2. Travel to and from off-campus for practice/contests should take place only in district transportation and/or under the coach's supervision or approval.
3. Run only on the course as indicated by the coach.
4. In case of emergency on a run, contact the coach or school.
5. If assistance is not available, stay on the course described for workout.
6. Beware of objects being thrown from passing cars and from car doors opening from parked cars. Ignore verbal harassment.
7. Run in pairs. Girls should NEVER run alone. In group runs have someone drop back with anyone who is having a problem staying with the group.
8. Beware of dogs. Report any agressive animals to the coach.
9. Know how to behave if encountering a bear or cougar. Stay tall and wide. Make strong, loud noise. Back away slowly. Do not turn your back to the animal.
10. Runners should be familiar with basic first aid treatment for sprained ankles and other running related injuries. Report all injuries and problems to the coach.
11. When running on roads, always face the oncoming traffic. Be cautious at intersections and be aware of erratic drivers. Do not impede traffic by running two or more abreast.
12. Do not enter into or take short cuts through private property.
13. Do not wear headsets while running.
14. Wear reflective material if running before dawn or after dark.
15. When running in woods on trails, watch your footing.
16. Check out with the coach at the end of practice.

Injuries
Unfortunately, injuries do occur. Athletes must inform their coaches immediately if they think they are injured. Do this even for blisters. Don't allow a minor problem to build into a major one.

1. Athletes are reminded that they represent themselves, our school, and our town. How they behave shapes the impressions of people around the pennisula. Problems with bus behavior or during trips will result in disciplinary action which may include suspension or expulsion from the team.
2. For our trips, we will leave on time. We will travel together going to the meet. The bus will bring us back from out-of-town meets. Phones will be available for students to call for rides at school.
3. Parents may take their own children home from meets as long as they notify the coaches before leaving. Parents may not take someone other than their own children home from meets. Please note, it may be in the athlete's best interest to allow them to ride home with the team even if you were at the meet. Sometimes, an athlete is not satisfied with his or her performance. Riding home on the bus would allow an athlete to decompress and debrief their performance with teammates. It oftentimes takes a teammate's reassurance to put things in perspective. Time on the bus does contribute to team-building.