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| Answers |
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1) |
Q |
1. How long do meets last and what time will they return home? |
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A |
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Our
meets start promptly at 4:30 p.m. Typically, either the boys or girls
squad goes first, with the other squad following about 5 minutes later.
Students are to stay at a meet until all the results are tallied and
announced. At home meets, that will typically occur by 5:30-5:40 p.m.
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2) |
Q |
2. What equipment does my child need for MS Cross Country? |
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A |
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The
school provides uniforms - unless your child wants to wear his or her
own shorts. Plain black shorts are the only non-issued uniform short
permitted.
Running sneakers are important. Fleet Feet (Mechanicsburg) will
give all XC runners a 10% discount on running shoes. They specialize in taking the time to get the best fit and shoe for each runner.
Students should also bring water bottles to practices and meets. We
will supply extra water at home and away meets, but we will not have
enough to supply all runners. Make sure your water bottle has your name
written somewhere on it.
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3) |
Q |
3. Transportation question - May my child get a ride home with myself or a family friend/relative following a meet? |
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A |
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Yes
- I will send and/or have copies of a transportation form to be filled
out by parents wishing to take their child home early from away meets. I
request that the form be filled out and returned ahead of time so the
coaches and managers can keep track of who is at the meet and who has
left. With so many runners, it is important that we know where everyone
is at at all times so we do not leave anyone behind.
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4) |
Q |
4. How do points work in Cross Country? |
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A |
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Like
golf, the lowest score wins. We take the sum of the first 5 boys and
the first 5 girls separately to assess wins/losses. Students come across
the finish line and receive a card/stick or paper with their number on
it. It is crucial that your child hold on to this and report to a coach
(or some other designated parent) in order to add up point totals.
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5) |
Q |
5. How do I see my child run during a meet? |
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A |
Good question! 
There are typically only a few good spots on most courses where you can
view your child running. At our home meets, people are able to see kids
at the start and then about 3/4's a mile into it at the same spot.
Following this point, you can view your child with about a half mile to
go and then at the finish. We keep you moving at a XC race! It's not
like sitting in the stands at basketball, baseball, and football
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6) |
Q |
6. How can I best encourage my child in Cross Country? |
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A |
A
real asset in Cross Country is even if you have to miss a practice for
an appointment, you can still get out and run on your own. The same is
true for vacation - even if you go on a cruise - running can still
occur! Whoo-hoo! PLEASE encourage your child to run even if they can't be with the team. XC is a sport of discipline.
Aside from this, assisting your child in good eating & frequent
hydration is important. I would limit soda to once or twice a week at
the most. WATER is magical in many forms....for hydration & using
ice for soreness. There is no better hydration for M.S. runners. *Though
sports drinks are okay - you should know as a parent that they are NOT
needed for distances below 3 miles. Our course is 2 miles long.
Finally, encouraging "positive mantras," phrases, tunes, and words
that motivate your child are excellent means of mental exercise for your
young runner.
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7) |
Q |
7. How does my student know where to run in a XC meet? |
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A |
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Aside
from getting a tour of the course before the meet, your child will be
learning the three color-coded cues. In XC (M.S. & H.S.), blue means
"through" or straight ahead. Red means turn LEFT, and Yellow means turn
RIGHT. Finally, there are often some people and other additional flags
and cones that help direct your runners.
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8) |
Q |
8. How long does it take a M.S. student to run a 2-mile Cross Country course? |
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A |
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Long
distance running is spectacular for MANY reasons. One facet that will
amaze you is the range of abilities and how much EVERY student will
improve. Usually the first meet will range from students running 13
minute + to 21 minutes to complete the course. The times will improve
from sub 12 minutes to about 18 minutes for nearly every member of the
team.
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9) |
Q |
9. What are the causes of shin splints, side stitches, aches & pains in my new runner? |
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A |
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There
are a few basic reasons why students "hurt" from running. First - they
may be running TOO FAST or going TOO FAR at the beginning. Since long
distance running is new to many 7th or 8th graders, they do not realize
that BUILDING ENDURANCE SLOWLY is key to success. We start our training
early so that students can build up slowly and gradually. All of the
M.S. practices are designed to build up gradually and safely. Just
because a student "feels good," does not mean they should be running
very far or fast for at least a few weeks.
Another very common reason for pain is the type of sneaker your
child is wearing. Expensive does not mean better - fit is what is most
important. There are students that learn for the first time that they
are flat-footed or have some other gait or foot issue that needs to be
addressed. Only stores that fit your child's foot can explain this to
you. Back problems can also be a result of poor shoes. If your child is
wearing the same shoe for a year or more, it is most likely time to
invest in another pair.
Diet and hydration levels do have a lot to do with "how we feel"
when we run. Students who skip meals, eat a lot of fried foods, don't
drink a lot of water, often have pains. It takes some time for young
runners to learn what their system can handle + what helps them feel
satiated for running. We will go into more depth about diet during
practices.
As a new runner, you may feel some "natural" pains or quirks because
you are asking your body to do things that perhaps you have never done
before. Some "hurt" is quite natural, and as you 1.)find your comfort
level, 2.)train longer, and 3.)control your breathing to be smooth &
calm, these little pains will often go away.
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10) |
Q |
10. Does the Middle School XC team have access to a trainer? |
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A |
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If
an injury occurs during summer training (and again, we do everything to
PREVENT this), the coaches will talk to your parents about the need to
see a doctor. *Beginning on August 13th, we do have access to our Middle
School Trainer, Mr. Rick Guinan. Coach Platt has his cell phone number
if a parent should need to contact him. **During regular season, we
STRONGLY ENCOURAGE parents to contact Mr. Guinan FIRST, before seeking
out other medical professionals.
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11) |
Q |
11. What if it RAINS at a meet or practice? |
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A |
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We
do run in any kind of rain in XC - both at meets, and at practices.
However, if there is any chance of thunder or lightning, we do NOT run.
If it is thundering or lightning right before any summer workout, it is
okay not to come. If the thunder/lightning should subside by the start
of practice, I will drive to the practice site to see if any of you have
showed.
If it is thundering or lightening at practice during the school
year, we will stay inside and try to watch some inspirational videos or
videos on running, while runners wait for rides or the activity bus to
go home. If it is during a meet, the meet will be stopped and all
runners will be escorted to shelter, whether the bus or a pavilion.
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12) |
Q |
12. My child has asthma - can he or she still participate in XC? |
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A |
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YES!
If breathing has been a long term problem for you, work with your
doctor to find the best solutions. IF YOU ARE SOMEONE WHO USES AN
INHALER, please provide an extra one for Coach Goodyear so that you have
it to use before practices and meets. Do not let any breathing or
asthma issues prevent you from being a successful runner!
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