LIBERTYVILLE BOYS CROSS COUNTRY
TEAM HANDBOOK
Version 8/16/2009
The Libertyville Boys Cross Country team prides itself of being a group of hard-working disciplined, polite, intelligent, and fiercely competitive athletes. The parents, coaches, and community expect the best behavior from team members on and off the field in meets and during practice. Coaches and teammates are expected to be encouraging and positive to one another. The coaching staff wants to develop life-long runners, promote a healthy lifestyle, develop men with good character, make running enjoyable, and have individual and team success. High school athletes may run cross country for many reasons: to get in shape, to stay in shape, to be a part of a team, to achieve success, etc. The coaches support all these reasons. The coaches value the first runner to cross the line and the last runner to cross the line equally.
ATTENDANCE
Attendance at all practices, meets, and team meetings is mandatory. Athletes may be excused from practice by note, phone call, or voice mail message (327-7800 x8555), or e-mail (mark.buesing@d128.org) from a parent before the absence or within 24 hours after the absence. There is no penalty for excused absences. If a student is absent from school, they may not attend practice that day. An unexcused absence or truancy from school is an unexcused absence from practice.
The first unexcused absence from practice, meet, or meeting results in sitting out the next meet. All miles missed must be made up (make up miles) before an athlete is eligible to run in another meet. The second unexcused absence results in sitting out the next two meets and doing make-up miles. The third unexcused absence results in a conference with the parents to determine future eligibility.
TARDIES
An athlete is tardy when the team has begun the warm-up. Three tardies equals one unexcused absence. Before the athlete can run in a meet all miles missed must be made up. Five tardies equals two unexcused absences and seven tardies equals three unexcused absences. If an athlete goes two weeks without a tardy, one tardy will be subtracted.
Athletes may be tardy to practice to get help in academic areas. A note or pass from a teacher is sufficient excuse. No make up miles for excused tardies.
Extracurricular activities are to be suspended during the athletic season. Cross Country comes first. Special exceptions can be made when arranged well in advance with a coach.
DISCIPLINE
Athletes are expected to work hard, do what is expected, and help and encourage others. Not doing what is expected results in the following consequences. Offenses are per day and do not accumulate.
1st offense = warning
2nd offense = consequence
3rd offense = removal from practice
Coaches may upgrade offenses based on their severity.
Consequences can involve sitting out a portion of the workout, pushups, wall sits, written apology, etc.
MEET BEHAVIOR and MEET RULES
No cross country member can complete in any race during the high school season. This includes 5k’s, 10k’s, road races of any length, track races, triathlons, etc. Exceptions can be made for fundraisers for charity, but you should always check with a coach first. In particular the Condell Classic takes place during the season and no cross country athlete can enter.
At meets shirts must be worn at all times. Taking your shirt off in the chute is grounds for disqualification. Swearing, disrespect toward workers and officials, and other unsportsmanlike conduct will get you disqualified and can get the entire team disqualified. Severe team consequences will follow any disciplinary action taken by meet officials.
The team uniform must be worn in all competitions – no exceptions. Under shirts, shorts, and tights must be black (for our team) and have only one manufacturer’s logo visible.
Watches of any kind cannot be worn during a race. Sunglasses, eye glasses, medical ID’s, and solid-colored headbands can be worn, but no jewelry. Gum and candy are also prohibited while training and racing.
Libertyville cross country athletes have a reputation of being tough competitors and nice guys. Do your best to uphold these values and follow in the footsteps of those who came before you. Shake hands with other teams before the race. Shake the hands of the guys you beat and who beat you after the race. You're only in high school for four years, but running is for a lifetime. Get to know and be friends with the guys you race against -- you'll probably see them at every 5k for the next 50 years.
TEAM RULES (in addition to those covered else where in this handbook)
1) Cheer for your teammates. They appreciate it and it helps them run faster.
2) Congratulate your teammates when they do well or PR.
3) Pitch in and do your fair share of carrying, setting up camp, taking down camp, picking up garbage, etc. Persons of good character routinely do more than their "fair" share and never complain.
4) When receiving awards you may wear your team uniform, team warm-ups, or a team t-shirt only.
5) No swearing.
6) No put-downs of anyone. (There is a "two nice things" consequence for this rule in addition to any other consequence.)
7) No taunting, teasing, etc. of other teams. If you can't say anything nice then don't say anything at all.
8) No spitting on the track or football field. Spit to the outside of the track.
9) Work hard -- it pays off!
10) Communicate with your coaches. Especially regarding injuries and personal issues that effect your ability to be a positive part of the team.
11) Do not to get hurt in other sports or PE during the season. Athletes who get hurt in a pick-up basketball game the week before the conference meet will receive no sympathy from coaches or teammates.
12) Never try to "run through" a serious injury.
13) If girls ride the guy's bus, they are not to be "hit on," teased, or disrespected. You can, of course, talk to them like gentlemen.
14) All team t-shirts must be approved by a coach.
15) Follow the summer running schedule – you’ll be amazed what can happen.
16) To move up the Top 100 list, be the first one at practice, work your ass off on hard days, eat right, take care of your body, and be the last one to leave the weight room.
17) No walking during practice. Anyone walking will be sent home. Make up miles apply.
18) No hemp jewelry should be worn by any cross country athlete. 75% of high school student who where hemp smoke pot. While I know you're in the 25%, it still sends the wrong message.
ALCOHOL, TOBACCO, AND OTHER DRUGS (AToDs)
If you are a serious athlete then AToDs have no place in your life. Running is about being healthy. Alcohol, tobacco, and other drugs are unhealthy. The athletic code of conduct is a legal document and covers consequences for using AToDs. It is possible to go four years in high school without touching any AToDs. Some of the best runners to go through LHS did it and so can you.
Parents and athletes be aware that there are two significant danger periods for high school students: beginning to drive (and gain freedom and independence) and the summertime (particularly if the athlete works or hangs out with older people). Be careful and be strong. Don't let anyone pressure you. You have a responsibility to your body, your team, your coaches, and your parents. The easiest thing to do is walk away. Create an excuse to leave (or if you are strong enough simply state why you are leaving) and then LEAVE. The most difficult thing to do is to find new friends. If your friends start to get involved in AToDs then you MUST find new friends. Great runners before you have made it through high school clean. You can do it too.
HAZING
Hazing is never allowed at anytime for any reason. Serious school rules and state laws govern hazing. Hazing is illegal even when the participants are willing. Cross country is a hard sport; it doesn't need to get any harder because someone wants to pick on others on the team. If you are involved in any situation, which you think could be hazing of any kind, you are duty-bound to report the incident to your parents, coaches, or school officials.
If you are bullied or picked on, please say something to someone. The coaches are serious about providing a positive environment but can't be everywhere. Your coaches care about you and will help you.
BUSES
All buses load and unload at the pool doors (northwest side of school). Bus times are posted on the calendar in the team locker room and on the web site. Bus times are the times the bus pulls away from the curb. If you are not on the bus when it pulls away from the curb you will not be allowed to board the bus and will not be allowed to run in the meet.
All athletes are expected to ride the bus to and from the meets. This is part of belonging to the team. There are assigned buses based on last name; you must ride the same bus to and from the meets. Occasionally athletes may ride home with their own parents only. Parents need to sign out their sons on the bus sheet.
Athletes are expected to be polite, well behaved, and safe on buses. Athletes are expected to clean up after themselves and their teammates.
ACADEMICS
According to IHSA rules, athletes must be passing four academic courses per week. Ineligible athletes can practice but may not compete in any contest at any level. Teachers turn in Pass/Failure sheets on Thursdays and ineligibility reports are generated on Friday. Eligibility runs Monday to Monday.
Cross country athletes pride themselves on having a strong work ethic and that generally carries over into academics. The team member with the highest cumulative GPA earns a special award each season.
Athletes may be tardy to practice anytime without penalty to get help in academic areas. A note or pass from a teacher is sufficient excuse.
CLOTHING
Each athlete is issued shorts, jersey, and warm-up suit. It is the athlete's responsibility to keep these items in good condition. Fines are issued for lost clothing. Shoes and spikes are the responsibility of each athlete. Meet clothes are not to be worn during practice or to school unless it’s a team decision.
Runners may wear layers under their meet clothes. Underlayers should be black. Best choices are performance fabrics. (coolmax, dri-fit, polypro, etc.) Stay away from cotton.
Boxers are never appropriate underwear for practice or meets. Briefs, boxer briefs, and "bike" shorts are better choices. Avoid cotton because once it’s wet it stays wet -- not good for obvious reasons!
Invest in good quality, performance-fabric hat, light gloves, and ear warmer for the end of the season meets. Buy a pair of wind briefs. They are briefs with a nylon front panel to keep cold wind off sensitive areas.
SHOES
Running shoes are good for only 500 miles or one season. You should start each season with a pair of new or nearly new shoes. Choosing the right shoe is important to staying injury free. If you are not sure what shoe to buy ask the coaches, go to the Runner's Edge (10% discount), or Rogan's (ask for the team discount). They can help decide which shoe is right for your foot and stride. During the LHS summer camp each athlete is giving the "wet test" to determine foot type and filmed to determine the amount of pronation.
To pick the right shoe you need to know your arch type and degree of pronation. A brief summary:
High Arch = Curved shape shoe
Normal Arch = Semicurved shape shoe
Low Arch or Flat Foot = Straight shape shoe
Underpronator (run on the outside of the feet) = Cushioned shoe
Normal pronator (neither outside nor inside) = Stability shoe
Overpronator (foot rolls too far inward during stride) = Motion control shoe
There are several websites that can help. Runnersworld.com and roadrunnersports.com both maintain extensive shoe guides and help features to pick the right shoe.
HYDRATION
Bring a water bottle to every practice and meet. It is critical to athletic performance to stay hydrated. On a hot day and/or hard practice your body may need 2 liters or more, just for practice! The easiest way to tell if you are hydrated properly is the color and quantity of your urine. Your urine should be clear or lightly colored and in good quantity. (Vitamin supplements, particularly the B vitamins, can color your urine even when well hydrated.) If you go more than an hour after practice without feeling the need to urinate then you are likely a bit dehydrated. If you are not waking up at least once in the night to go then you could be a bit dehydrated.
Sport drinks are good choices because they help maintain sodium and potassium levels in the body. Sport drinks are not necessary for every practice, especially if you get enough sodium (salt) and potassium (fruits, veggies) in your regular diet. If a sport drink gives you cramps then try diluting it with water or try a different flavor.
Soda is not banned, but discouraged. Substitute fruit juice, sport drinks, or water for a more healthy diet.
Avoid caffeine. Not because it's bad for athletics (in fact caffeine is a performance enhancing drug), but because it needlessly stimulates your metabolism. Avoid caffeine to promote good recoveries.
NUTRITION
Endurance athletes need carbohydrates and protein to perform at peak levels. Your diet should be roughly 50-70% carbohydrate, 15-25% protein, and 15-30% fat. Try to eat a higher percentage of protein Tuesday, Wednesday, and Thursdays, and then carbs Friday through Monday. The protein mid-week will help rebuild tissues after hard efforts and the carbs will help fuel you for races on Saturday and Monday.
How much protein? 1/2 to 3/4 your body weight in pounds in grams of protein. For example: 140 pound athlete T, W, T = 70 - 105 g of protein and then F, S, S, M = 55 - 70 g of protein.
How many carbs? About 3.8 grams of carbohydrate per pound of body weight. For example 140 pound athlete = 532 grams of carbohydrates.
You can forget about the details by simply eating a well balanced diet that follows the USDA's food pyramid guide:
You can also maintain a reasonable diet by reading food labels. Divide "Calories from fat" by the total "Calories per serving" and keeping the ratio under 30%. For example 120 Calories per serving, 35 Calories from fat: 35/120 = 29%. If the ratio is over 30% try to limit your consumption.
Weigh yourself weekly to be sure you are getting enough total Calories. If you find yourself losing weight increase your food intake. Most adolescent males should gain or maintain weight throughout high school. If you are losing weight, check with a coach. 10% of male cross country runners will have an eating disorder during high school. If you think you have a problem, you are not alone, and should talk to your parents, doctor, or coaches.
RECOVERY
Be sure to eat something high in carbohydrates (fruit, granola bar, energy bar, bagel, etc.) within 30 minutes of each workout. This will help you recover faster. Consume plenty of fluids, too.
Massage is a great recovery tool as it stimulates blood flow to the muscles, which helps eliminate exercise byproducts. Lots of on-line sites and books can guide you, but in general work your fingers up and down and across the major muscle groups in your legs: calves, front of shins, quads, hamstrings, and gluts. Hot baths or showers will help. After a massage or hot bath put your feet up on a wall, couch, or bed to let gravity help your body remove the exercise byproducts from the muscles.
ANAEROBIC THRESHOLD
The name of the game in any endurance sport is lactic acid management. Training your body to handle and process this byproduct of hard efforts is the key to success.
Your body can metabolize glycogen (the fuel your muscles use) in two ways: aerobically or anaerobically. Aerobic means the muscles are able to get enough oxygen and anaerobic means the muscles are NOT able to get sufficient oxygen.
The byproduct on anaerobic respiration is lactic acid. Lactic acid changes the pH balance in your muscles. You've probably noticed this as a tingling, heaviness, or tightening of the muscles during a hard effort. That's the lactic acid affecting how your muscles work.
The point at which your body switches between aerobic and anaerobic respiration is called the Anaerobic Threshold (AT). You can sustain an aerobic effort (below the AT) for a very long period of time. Once you move into anaerobic effort (above the AT) the clock is ticking. Not even world-class athletes can sustain efforts above their AT for very long. Eventually so much lactic acid builds up that the muscles will actually stop functioning.
Much of our training is designed to push your AT higher so you can run faster while producing less lactic acid. Success in endurance sports is all about lactic acid management, knowing where your AT is, and how to stay as close to your AT as possible for as long as possible during a race. To run at your AT for 15 minutes takes concentration and courage.
Unless someone is a serious endurance athlete, they have no idea how agonizing 15 minutes at your AT can be. Endurance athletes often talk of "suffering" during a race. It's the kind of real pain that you just can't describe unless you've been there. Your parents, friends, and siblings probably have no idea what it's like to have your lungs on fire and your brain screaming to slow down and then push it even harder. It is a brotherhood of pain that you share with your teammates and coaches. Soccer players and swimmers don't push as hard for as long as you do in a race to say nothing of other sports. Be aware -- there is joy in the suffering and for those of you who find it I say, "Welcome to the brotherhood!"
SLEEP
Endurance athletes, particularly adolescents need a MINIMUM of 8 hours of sleep each night. Miguel Indurain, a 5-time winner of the Tour de France, slept 12 hours each night during the Tour. School and social activities take up a large portion of time, but you must find ways to get the sleep your body needs to perform. Less sleep means slower recoveries and slower times.
INJURIES
Part of learning to be an endurance athlete is recognizing injuries when they are in their early stages and taking action to prevent them from becoming serious. 85% of all cross country injuries are overuse injuries. This means you've done too much, too soon, too fast. Overuse injuries often start with mild pain after a hard workout, long run, or tough week.
The cure? Ice, rest, stretch, and ice. Ice the injury 3 times a day for 20 minutes. Decrease your mileage to the point of being able to run -- this could be zero. Stretch because good flexibility is key to staying healthy. When muscles and tendons are tight they tend to rub in/over joints more and become more irritated during eccentric muscle contractions. Ask a coach or trainer for appropriate stretches.
There are many anti-inflammatory drugs, and even though some of these are over-the-counter, they are still serious medications which can have very serious side effects. Always check with a doctor before taking any medication. Never take any medication without talking it over with your parents.
Notify a coach anytime you are injured -- especially when it first starts. We can help!
The other 15% of cross country injuries are traumatic injuries: twisted ankle, fall, spiked, etc. These injuries require individualized treatment. Always notify a coach.
AWARD REQUIREMENTS
Earning Points
Conference Dual Meets
Non-divisional. One point is earned for finishing ahead of the opposing team’s 5th
runner.
Divisional. 2 points are earned for finishing ahead of the opposing team’s 5th runner.
Invitationals and State Series
One point is earned for running a time in the top 3/4 of the varsity race.
2 points are earned for running a time in the top 1/2 of the varsity race.
3 points are earned for running a time in the top 1/4 of the varsity race.
During the state series (regionals, sectionals, and state) one additional point is earned for
finishing the race (all other point values the same).
Personal Records. One point is earned for each PR run in competitions during the season.
Award Requirements
18 points must be earned to qualify for a varsity award.
Athletes must complete the season in good standing to qualify for any award.
Seniors who have run four years and complete the season in good standing earn a varsity
award.
An athlete may still earn awards if injured or incapacitated during the season. Coaches
will use their judgment in extrapolating an individual’s predicted performances.
JV awards can be earned by freshmen who perform above the freshman level.
MEETS and SCORING
A cross country team consists of seven runners. Your finish place is the number of points you score. A team's score is determined by adding the five lowest places. The lowest team score wins. If the teams are tied the sixth runner is the tie-breaker. The seventh runner is often called a "pusher" since a good seventh can "push" other team's runners lower in the standings.
For example: Team A runners finish 1, 2, 3, 4, 5, 6, 7 and Team B runners finish 8, 9, 10, 11, 12, 13, 14. Team A scores 1+2+3+4+5=15. Team B scores 8+9+10+11+12=50.
Another example: Team A runners finish 1, 2, 3, 11, 12, 13, 14 and Team B runners finish 4, 5, 6, 7, 8, 9, 10. Team A scores 1+2+3+11+12=29. Team B scores 4+5+6+7+8=30.
If more than seven runners are allowed to enter a race then some invitationals will still follow the above scoring procedures while others will do "team" scoring. In team scoring only the first seven runners from a team figure into the team placings. In effect runners 8 through Z are removed from the standings and the placings are reassigned.
Invitationals usually award medals or ribbons to the top individual performers and trophies or plaques to the top teams.