Parents Cross Country Guide
Albemarle High School
2011 Season
Congratulations, your son or daughter has chosen to run cross country. We are a no cut sport. We are happy to have the competitive runner, and those who run only for conditioning. Cross country at AHS is without question one of the most successful sports at Albemarle. We have been blessed with large numbers and good student leadership. What follows is a guide for you, the parent so you are aware of what will happen this season.
What is Cross Country?
Cross Country is a 5000 meter race. (Also called a 5k. It is about 3.1 miles.) It takes place over a variety of terrain. Golf courses and parks are favorite venues. Some courses are hilly; others are flat. Cross country races are not easily canceled, so be prepared for cold or rainy races.
How is Cross Country Scored?
A cross country race is scored by each team adding the place of their top 5 runners. A runner simply scores his race place. For example, the first runner scores one point, the eighth runner scores eight points. The low score wins. For example, a race with a score of 26 - 29 would look like this:
AHS WAHS
1 2
4 3
5 7
6 8
10 9
Score 26-29
(AHS Wins!)
A team’s 6th and 7th runner can also figure in the scoring if they place ahead of the other team’s 5th runner. When that is the case, they become “pushers” by pushing up their opponents scores, as follows:
AHS WAHS
2 1
3 4
6 5
8 7
9(10)(11) 12
28 -29
(AHS Wins!)
Only a team’s 6th and 7th runners can be “pushers” regardless of how many of it’s runners may finish ahead of an opposing teams top 5 runners. In the event there is a tie after the first 5 runners are scored, the tie is broken by adding the sixth runners on the tied teams.
Cross Country Lingo
Dual Meet………………..A meet between 2 teams
Triangular Meet……………….. A meet between 3 teams
Invitational Meet……………….. A multi-team meet
Top 7……………….. The scoring members of a team
Course……………….. The marked and measured route of the race
Starting Box……………….. A designated area to which a team is assigned on the start line
False Start……………….. Leaving the starting line before the gun sounds
Finish Chute……………….. A roped area just past the finish line that places runners in order
Pace……………….. running speed over a measured distance
Surge……………….. A tactical increase in pace during the race
Kick……………….. A burst of speed at the finish of the race
Personal Record……………….. Best ever performance on a given course(PR)
Racing Flats……………….. A special light weight shoe used during races but not
training runs
Training Flats……………….. Running shoes designed for daily training
Spikes……………….. A special light weight racing shoe with spikes.
Workout……………….. A daily training sessions
Lactates……………….. A by-product of fast running that accumulates in muscles
Warm-up……………….. A running and stretching routine designed to warm the body
temp.
Cool-down……………….. A jogging and stretching routine designed to purge the
muscles of lactates and gradually lower the body temp.
Pack……………….. A group of several runners, running together during a race
Aerobic……………….. Exercising without going into oxygen debt
Anaerobic……………….. Exercising at a rate that puts the body into oxygen debt
What Equipment Do Runners Need?
Runners can use a torn t-shirt and a pair of old shorts, but must have a good pair of running shoes. A runner’s shoes are critical to an injury free season. Running shoes should be replaced about every 300 miles. Although the uppers appear good, a shoe with more than 300 miles are often worn on the bottom. Your son or daughter should try to keep a log of their running, so have them note the date of a new shoe purchase in their log. Although we check the shoes of our athletes on a regular basis, with 100 plus members on our team, we can still miss worn shoes on an athlete until they complain of leg pain. Please monitor your child’s shoes with us. Shoes should be bought at a store that deals primarily with running footwear and apparel. These stores typically have runners on staff and can recommend a shoe that will be good for the shape of your child’s foot.The life of running shoes can be extended by using them for running only.
For our meets, each team member will be issued a school uniform. This must be turned in at the conclusion on the season.
How To Watch Cross Country
Each race has a map of the course. Maps are given to the athletes a couple days prior to the race. Upon arriving, use your map to get the best vantage point for the races. Most courses are set up so that the athletes go by the start or finish area several times. These are often the best places to observe without running a couple of miles yourself. You, however, are free to move about from point to point. Be sure to stay well off the runner’s path. We will inform your child of the start time of their race.
Don’t be late!! If you arrive 20 minutes late, you may miss their whole race.
Do not expect the attention of your son or daughter before the race. They are expected to warm up and prepare for the race ahead. At the conclusion of their race, you can often greet them after they go through the finish chute. They may however have been given a place card. These often must be given to the coach ASAP. Please remind them to do this right away. Be prepared to see a tired child after the race. Many have rubbery legs, glassy eyes, or feel sick. For most, this soon goes away. Each runner is expected to cool down.
Please insist they do this. This is probably more important than the warm-up. It simply can’t be skipped. We also expect them to support their teammates who are yet to race.
