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Cross Country Team Information
Grand Island Senior High Cross Country Team
Information and Handouts for Athletes and Parents
See Team Practice Schedule for Workout. Know what you're doing in practice and WHY.
Congratulations to Alex Hart and Andrea Voss for being selected as Team Captains for 2011 GISH Cross Country!!
| Date |
Meet |
Location |
Time |
| Thursday, Sep 1, 2011 | Titan Classic XC Invitational |
Papillion-LaVista South | 4:00PM |
| Friday, Sep 2, 2011 | Univ of South Dakota Invitational | Don Baker Course - Vermillion, SD | 4:00PM |
| Friday, Sep 9, 2011 | Millard South Invitational | Walnut Park - Omaha |
4:00PM |
| Friday, Sep 16, 2011 | Norfolk XC Invitational | Skyview Lake | 4:00PM |
| Thursday, Sep 22, 2011 | GI XC Invitational | Indianhead Golf Course | 4:00PM |
| Monday, Sep 26, 2011 | UNK XC Invitational | Country Club Golf Course | 2:00PM |
| Friday, Sep 30, 2011 | Columbus XC Invitational | Lutjelusche Course | 4:15PM |
| Thursday, Oct 6, 2011 | HAC XC | Pioneers Park, Lincoln |
4:00PM |
| Thursday, Oct 13, 2011 | District XC | Valley View Golf Course, Fremont, NE | 4:00PM |
| Friday, Oct 21, 2011 |
State - UNK | Country Club Golf Course | TBD |
USA Track & Field (Junior Olympics) Cross Country Meets Information at NebraskaUSATF
Sunday, Oct 23, 2011 – Cornhusker Flyers Invitational at Seymour Smith Park, Omaha (NEUSATF)
Sunday, Oct 30, 2011 – Omaha Racers Invitational, Walnut Grove Park, Omaha (NEUSATF)
Sunday, Nov 13, 2011 - Nebraska Association Junior Olympics Championships, Seymour Smith Park, Omaha (same day as Nike Heartland; you need to be a member of USATF - you can register online or at the site)
Sunday, Nov 13, 2011 - Nike XC Heartland Championships - Sioux Falls, SD;entries due by November 2nd
Saturday, Nov 26, 2011 - Foot Locker Cross Country Midwest Regional - Kenosha, WI; entries due by November 23rd
Saturday, Dec 10, 2011 - USATF National Junior Olympics Championships, Myrtle Beach, S.C. – Information
TEAM GUIDELINES
Welcome to the 2010 Cross-Country Season. Hopefully, you’re looking forward to this FALLS Cross-Country Season and are preparing to put the effort in to better yourself and your TEAM. Yes, Cross-Country is a TEAM sport. The TEAM is only as good as its last runner. There are no short cuts or “easy” miles.
If you expect to BE a CHAMPION, PRACTICE like a CHAMPION everyday!
1. Forms - Physical, Parental Consent, and Activity Chemical Procedure forms must be in athletic office BEFORE you can practice in the fall.
2. Practice –You’re expected to be at practice ON TIME each day. Practice starts PROMPTLY at 3:45PM and will generally end around 5:30PM (those athletes that need to complete weight training, need to add about 20 minutes to practice on weight training days). If you have a conflict we need to know as soon as possible BEFORE practice and you need to have a parental note stating the time, date, and reason. Work schedules need to be adjusted NOT to conflict with practice or meets. Unexcused absences will not be tolerated and you will not be allowed to travel or run in the meet following such an infraction. Three unexcused absences will result in removal from the team. If you have a weight training class at GISH, that class will count for your cross-country weight training. If you don’t have a weight training class, you are expected to lift weights at least twice a week following the teams strength program provided by Coach Swanson.
The Teams practice schedule will be updated weekly so that you have an idea of what to plan for in practice (posted in Media Center and on schools web site: http://www.gips.org/senior/activitiesathletics/islander-cross-country/cross-country-practice-schedule). Always be prepared for weather changes. Remember to protect yourself; run with at least one other person, let someone know the course you're running and how long you expect to be gone, avoid vehicles. NO MATTER HOW RIGHT YOU ARE AND HOW WRONG THEY ARE, IF YOU COLLIDE WITH A VEHICLE, YOU LOOSE!!!
3. Training Rules - Workouts tear the body down to make it stronger. Rest allows the body to recover and to become stronger; rest is a major part of a proper training cycle. You need to be home on weekdays by 10 PM to be rested for practice and competitions. Too often athletes work too hard on “easy” days and not nearly hard enough on “hard” days. Make sure you follow the intensity levels outlined by your coach for practice. If you don’t understand what a practice is supposed to do for YOU, ASK!!
4. Conduct and personal appearance – You are a member of this TEAM. Your conduct and appearance needs to reflect this membership not only at school, but EVERYWHERE you go. Give people a reason to be PROUD of you, your school, and your team. Be a good citizen.
5. Classroom – Remember that you are in school to LEARN. Your first responsibility is to your classroom work not to athletics. Get schoolwork done on time. Make sure you contact the instructor(s) of any class(es) you will miss and get assignments BEFORE missing class. If homework is going to be due on the day you miss, get that homework to the instructor BEFORE the absence. If you’re going to be late to practice because you’re with a teacher for schoolwork, make sure that you get a note from that teacher to give to your coach. If you are not passing ALL OF YOUR CLASSES on a meet day, you will not be allowed to go with the team to that meet. You’re a student FIRST and an athlete second.
6. Equipment - You are expected to provide your own APPROPRAITE running equipment for practice. This includes a good pair of running shoes. If you can afford it, spikes and/or racing flats are great for most courses (test them out in practice at least once a week). Also, a watch with a stopwatch function is strongly recommended to help you in timing pace, intervals, and runs. You are responsible for any gear checked out to you; if you loose it, you buy it at full replacement cost!
7. Competition – Commit yourself to being a competitor. Compete hard not only in meets but also in practice. This is a TEAM. We travel to and from competitions on school transportation TOGETHER as a TEAM. Exceptions may be made in advance; let the coach(es) know 2-3 days before the meet. Athletes can only be released to their PARENT/ GUARDIAN because of legal issues. Make sure that you bring your uniform, running gear, extra socks and clothing (foul weather) to keep warm and dry in. Also, bring extra NON-CARBONATED and NON-CAFFINATED drinks and food. Make sure that you keep the team camp, buses and vans clean. Coaches are not your parents; we will not clean up after you. No sunflower seeds will be allowed on buses/vans. A group (year in school) will be assigned to clean the camp, buses, or vans for each meet. You are responsible for your gear; if a coach picks it up, push-ups will be required to get it back. On trips, if we can hear your music, it’s too loud and you’ll be asked to turn it down or off. Noise on trips is unacceptable – you’re on the trip to COMPETE.
Usually, the top seven athletes run varsity at meets. BOTH JV and varsity meet results determine these seven. Exceptions to this may be due to illness, injury, or family emergency. ANY SENIOR THAT IS THE 6TH OR 7TH RUNNER ON VARSITY GOING INTO CONFERENCE, DISTRICT, or STATE MAY BE REMOVED FROM VARISTY IF THERE IS AN UNDERCLASSMAN RUNNING 8TH, 9TH, OR 10TH. This is not a punishment, but a preparation for next seasons TEAM. The FINAL decision as to who will run varsity is solely the coaches.
8. Alcohol/Tobacco/other drugs - Don’t let “peer pressure” sway you; avoid these at all cost. Any use or suspected use will be handled as described in GISH student handbook. Nothing tears a team apart when members can’t be trusted to stay away from alcohol, tobacco, and other illegal or abused substances.
9. Diet – To “cover” your mineral and vitamin needs, a WELL-BALANCED DIET is needed. To aid in this, the use of a SINGLE DAILY MULTIVIATMIN is recommended. Avoid carbonated and caffeinated drinks ESPECIALLY before meets and practice. Make sure you stay well hydrated ESPECIALLY during HOT, HUMID days. Stay away from CARBONATED and/or CAFFINATED drinks. Sports drinks, depending on type, usually will help with recovery. See more information on hydration on GISH XC website under "Information and Handouts". A handout provided by USADA (United States Anti-Doping Agency) on nutritional needs of athletes can be found at: http://www.usantidoping.org/files/active/athletes/NutritionBookletFinal.pdf
11. Injuries – Know the difference between pain do to training and pain do to injury. Sore muscles and joints do occur especially with some of the running surfaces cross-country trains on. If you’re injured, MAKE SURE YOU SEE THE TRAINER BEFORE YOU GO TO YOUR DOCTOR (the trainer has an “inside track” to all doctors in town). When in doubt about an injury, see the trainer. ICE, ICE, ICE!!
"If you're going to expend (the) ... effort and energy to participate, you might as well go ahead and give whatever else it takes to win." Johan Bruyneel
I have read and understand the requirements of the Grand Island Senior High Cross Country Team. I further understand that there are consequences for any violations. All violations will be handled at the discretion of the coaching and administrative staff.
______________________________ ________________________________
Print Athlete’s Name Athlete’s Signature and date
email:__________________________ Phone:________________________
______________________________ ________________________________
Print Parent’s (Guardian) Name Parent’s (Guardian) Signature and date
email:__________________________ Phone:________________________
CROSS COUNTRY LETTERING POLICY
To EARN a letter in Cross-Country, athletes must earn 225 points accumulated by the following:
1. Summer Workouts. Summer workout sessions allow runners the opportunity to develop their aerobic capacity by building base mileage, which is ESSENTIAL for success during the fall season. Summer workout is Monday through Thursday at 7:10 AM at GISH (be early; running starts at 7:10 AM). Meet at the northeast double doors of the main gym next to the faculty parking lot. One (1) point can be earned for each practice session completed (must be with team or by PRIOR arrangement with coach). Summer workouts are optional; remember that you get out of athletics what you put in!
Summer workout ALSO INCLUDES WEIGHT TRAINING. The Cross-Country team will meet for weight training following Monday and Thursday morning runs. Make sure that a coach (XC or weight coach) SIGNS your weight training form EACH DAY. Runners that complete 80% of the weight training sessions as documented by GISH weight coach will earn 10 points.
Summer training mileage from being AT summer workout sessions will result in 5 points for each 50 miles logged. You must be at the workout session to earn points or make prior arrangements with a coach.
Occasional summer road races and/or track meets are great ways to see how training is going and gives you a chance to compete. Each documented (results in paper, on internet, or show award) summer competition will earn you 5 points.
Taking part in an ORGANIZED Cross-Country Camp (UNK, UNL, NE Wesleyan, etc) will earn 25 points.
2. Civic help. Occasionally, the team is asked to help civic and/or school organizations in running their events. Examples of this include the YMCA Bill Seymour run, Hoops Mania, State Games Torch run, etc. Working such events will earn you 5 points per event.
3. Fund Raising for the TEAM. Each year the Cross-Country team has at least one fund raising project to help off set expenses. This is an expected part of being a TEAM member. For each $10.00 earned for the team, you will earn 1 point up to a maximum of 10 points.
4. In-season Practice. For each day of practice that you run (complete the session ASSIGNED to you INCLUDING WEIGHT TRAINING*), you will earn 2 points. For every 50 miles completed during the season, including meets, you will earn 5 points. If you’re not at practice, you can’t earn points. Three unexcused absences results in removal from team. If you’re not going to be at practice, it is your responsibility to let a coach know BEFORE practice (email, phone). * If you have a weight training class, this will count for your Cross-Country lifting.
5. Cross-Country Performance. Meets are where you get to show how your training and dedication are progressing. IMPROVEMENT, though hard to show from meet to meet since time comparisons between courses means very little, is what you should be looking for. Points from meets may be earned by the following:
- Run on varsity – 5 points/meet
- Top 15 places in varsity meet – 5 points/meet
- Top 10 places in JV meet – 4 points/meet
- Complete JV meet and place outside of top 10 – 2 points/meet
Further, the following points may be earned for be an individual medal winner at Conference – 15 points, District – 20 points, and State – 25 points.
6. Coaches Call. Regardless of point total, earning a Grand Island Senior High Cross-Country Letter is an HONOR and PREVILEGE. Athletes MUST remain in “good standing” academically and athletically. Letters are awarded for both EFFORT and TALENT and should be regarded as a valued award for hard work, dedication, and ability – not everyone will EARN a letter, but ALL should WORK towards that goal. Coaches reserve the right to modify this formula in special cases and award letters to whom they believe have earned that honor.
800 meter jog
The remainder of the warm-up should take about 10 minutes; no “rest sessions” between drills.
http://inside.nike.com/blogs/nikerunning_training-en_US/2009/06/23/coach-jays-general-strength-videos
Lunge Series - All "in place"
Front Lunge 5/leg
Front Lunge w/ Twist 5/leg
Side Lunge 5/leg
Back to the Side Lunge 5/leg
Back Lunge 5/leg
Skips/form work - make sure you use your arms
"A" skips 20 yds
"B" skips 20 yds
High knees 20 yds
Butt-kicks 20 yds (heel goes to butt with knee/quad coming forward & up)
Carioca 20 yds
Back Routine
Opposite Arm, Opposite Leg 10 reps
Prone Double Arm Raise 10 reps
Prone Straight Leg Lift 10 reps/leg
In-n-Outs (on stomach/arms swing) 30 reps
Back Rounders (crunches) 10 reps hold crunch 2 sec
Catback, Swayback 10 reps
Pedestal Routine
Prone Hand Stand (pushup position) hold for 30 sec
Supine Hand Stand ("backward pushup) hold for 30 sec
20 pushups
20 situps
Myrtl Drills
Hurdle Trail Leg, Forward 10 reps/leg
Hurdle Trail Leg, Backward 10 reps/leg
Linear Leg Swing front/back 10 reps/leg
Lateral Leg Swing 10 reps/leg
10X20 yds strides
Research indicates that “… a heavy warm-up recruits more motor units to start with, which slows down the rate of fatigue ….”
Cross Country Team Warmup Drills pdf
(and other items)
No Matter How Right You Are and How Wrong They Are, If a Vehicle Hits You, YOU LOOSE!
1. When possible, RUN against traffic. Better yet, run on a sidewalk or on grass.
2. At intersections, LOOK ALL directions. Even though you may have the “right-of-way”, don’t bet your welfare on it.
3. Vehicles turning from YOUR LEFT (if you’re running against traffic) SELDOM look to their RIGHT (yes, that’s where you are).
4. Run with OTHERS. Stay with at least one teammate - there is usually safety in numbers.
5. Stay on COURSE. The route that a coach assigns you to run, STAY ON IT. This is the easiest way for someone to find you.
6. Tornado Warnings. If the sirens go off while you’re running, go to the nearest public building (school, library, etc) if POSSIBLE – call GISH to let them know where you are. DO NOT TRY TO OUTRUN a tornado.
7. Train Crossings. If the gates go down, DON’T go around. Do not try to go between stopped railroad cars. Wait till crossing is clear (just jog in place).
Hydration/Dehydration
Fluid intake is essential for optimal performance. There are lots of different factors that will affect how hydrated an athlete is. Two very simple methods of estimating adequate hydration are:
1. Monitoring urine color and output. Lightly colored, diluted, or clear urine probably means you are hydrated. Dark colored, concentrated urine probably means you’re dehydrated and need to take in fluid.
2. Weighing yourself before and after exercise. Weight lost during exercise generally is fluid; replenish what you lost.
What type and when you take in fluid will affect performance. The best fluid to take is WATER if you have a good diet. For ACTIVE people, sports drinks with carbohydrate polymers, electrolytes, and protein ingested appropriately can be beneficial.
1. Hydration before you workout
a. About 2-3 hours before practice athletes should try to drink 500-600ml (17-20 oz) of sports drink and/or water; the sports drink probably is better since it adds some electrolytes and carbohydrates.
b. About 10-15 minutes before practice, another 300-360ml (10-12 oz) of water should be consumed. c. Too much fluid consumption prior to workout can lead to GI distress
2. Hydration POST running:
a. Replace what fluid you lost during exercise (20-24 oz per pound lost). Do not "gulp" large amounts of fluids down immediately after exercise; this may cause GI distress. It is much better to take in small amounts of fluid (sips - 1-2 oz at a time) over a 10-15 min period.
b. Drink fluids that have a 4:1 ratio of carbohydrate to protein within 1-½ hours of running to help replenish glycogen.
3. Avoid CARBONATED and/or CAFFINATED fluids; these will DEHYDRATE you if consumed in large amounts.
4. Fluids during practice – as needed. If you’re “thirsty” you’re already dehydrated.
5. Fluids during a Cross Country RACE (4k-5k). If you’re well hydrated PRIOR to the race, you DO NOT NEED any fluid intake DURING the race. If WATER is available, and you’re “thirsty”, take some.
Sites that have additional information of hydration:
The 10 Best Foods For Runners
http://running.competitor.com/2010/07/features/the-10-best-foods-for-runners_11329
The Straight Dope On Sugar In Sports Drinks
http://running.competitor.com/2010/07/features/the-straight-dope-on-sugar-in-sports-drinks-2_11289
"Some runners choose low-sugar and low-calorie sports drinks under the misguided belief that these are somehow healthier. Well, they are not healthier, but they are less effective, because they provide less ready energy for the muscles."
Running 101: Hydration During Running
http://running.competitor.com/2010/05/features/running-101-hydration-during-running_7800
"In the past, athletes were encouraged to drink as much as possible during exercise, or at least to drink enough to completely offset dehydration (that is, to drink enough to prevent any decrease in body weight during exercise). However, it is now understood that this is bad advice, for two reasons. Firstly, it is possible to drink too much during exercise. Forcing yourself to swallow more fluid than your body really needs while running may cause gastrointestinal distress, and in extreme cases it can cause a dangerous condition known as water intoxication, or hyponatremia. Secondly, research has shown that drinking to completely offset sweating offers no advantage with respect to performance or body temperature regulation compared to drinking by thirst."
Sipping Points
http://www.runnersworld.com/article/0,7120,s6-242-302--13525-0,00.html
What To Drink When
http://www.runnersworld.com/article/0,7120,s6-242-302--10086-0,00.html
Revisionist Drinking
http://www.runnersworld.com/article/0,7120,s6-242-302--10085-0,00.html
Got Milk? Try Chocolate After Your Workout
http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/
Diet
From Hal Higdon, American runner and author:
The recommendations for a healthy diet suggest 15 to 20 percent proteins, 30 percent fat and 50 to 55 percent carbohydrates. But all carbohydrates aren't created alike. There are simple and complex carbohydrates. Simple carbohydrates include sugar, honey, jam, and any food such as sweets and soft drinks that get most of its calories from sugar. Nutritionists recommend that these simple carbohydrates make up only 10 percent of your diet. It's complex carbohydrates you should concentrate on--the starch in plant foods--which include fruits, vegetables, bread, pasta, and legumes.
Many runners’ eat only carbs and totally avoid protein-rich foods the days before their event. Bad idea. Your body needs protein on a daily basis. Hence, you can and should eat a small serving of low-fat protein-such as poached eggs, yogurt, turkey, or chicken-as the accompaniment to most meals (not the main focus), or plant proteins such as beans and lentils (as tolerated).
Endurance athletes in particular benefit from fuel-efficient complex carbohydrates because of the extra calories burned each day. You need to aim for even more total carbohydrates than the suggested 50 percent. You can eat (in fact, may need to eat) more total calories without worrying about weight gain. The average runner training for a half marathon and running 20 to 25 miles a week probably needs a daily caloric intake near 2,500 to maintain muscle glycogen stores. As your mileage climbs beyond that, you need to eat more and more food, not less. In all honesty, this is why a lot of runners run, and why they train for marathons. Their common motto is, "I love to eat."
Carbohydrates are particularly important the night before your race, and even before your long runs or walks leading up to your race. That's one reason why a lot of endurance races offer "pasta parties" the night before. Be sure to drink plenty of fluids the day before the race, but stay away from diuretics that contain alcohol or caffeine. It's also a good idea to top off your fuel tank with a light carbo snack before going to bed.
Nutrition Guidelines USA T&F
Clothing
Always bring an extra pair of socks to practice and to meets. If your shoes get wet (soaked) and your socks start to “roll up” you’ll want to change them ASAP. Since weather conditions can change very quickly, always have extra FOUL WEATHER clothing at school and at meets. Bring extra clothes to change into and to keep warm and dry (socks, sweats, gloves/mittens, long sleeve T-shirt, stocking hat, etc). It’s better to have it and not need it then to wish you had brought it along!
Grand Island Senior High School
2124 North Lafayette
Grand Island, NE 68803
Phone: 308.385.5950
Fax: 308.385.5966
Counselor Phone: 308.385.5574
Counselor Fax: 308.385.5100
Doug Jensen, Principal
For more information, email webmaster
Grand Island Senior High School
2124 North Lafayette
Grand Island, NE 68803
Phone: 308.385.5950
Fax: 308.385.5966
Counselor Phone: 308.385.5574
Counselor Fax: 308.385.5100
Doug Jensen, Principal
For more information, email webmaster
Yearbooks are now available online. Ads for yearbooks may be purchased ONLINE. Contact Marci Veach for more information at mveach@gips.org