CC Handbook

2023 Blue Valley Cross Country Handbook

2023 Attendance Policy

Every athlete is allowed 3 "checks". Checks are excused absences (48 hour notice). After 3 then, they are not invited to the next practice or team dinner, if there is one that week (varsity will sit out a meet & work back onto varsity). The next check, they need to turn in their uniform.

This is to ensure that every athlete is committed to the season and that they attend enough practices to help their performance improve.

The following are just examples of other reasons to get "checks".

-If there is less than 48 hours notice of an appointment, then the parent must write a note.

-Any unexcused absence counts as 2 checks.

-No shows with no communication are 2 checks.

-Disrespecting the coaches.

-Not checking out of practice.

-Social Media that is not positive towards the sport, the school, a coach or teammate.

What is Cross Country?

The answer is simple. Cross Country is Fun!

Cross Country is similar to a road race in that it involves racing against a lot of people at one time.

In Cross Country the races aren’t just athletes against athletes, but athletes against the elements (the course and the weather) and against themselves. Cross country is run on grass, dirt, mud, etc. The races take place in farm fields, on golf courses,at schools or at parks. There can be anywhere from 30 to 250 athletes in each race.

Social Media

This is an area of concern in recent years. All athletes and parents need to be aware of the cross country guidelines in regards to this. Social Media is considered Facebook, twitter, e-mail, text or any other means of communicating that can be documented. If anyone on the team says anything demeaning or something that is used to make fun of or misrepresent anyone (athlete, manager, coach, parent or anyone from BV), they will have consequences. Depending on the severity of the offense, removal from the team could be the first consequence. This will be at the coachs' discretion. Anyone on the team who is aware that this has taken place but does not inform the coaches may face consequences as well.

1. Verbal warning and not be permitted to practice with their team

2. Removal from upcoming meet

3. Removal from team

What happens at a Meet?

At the start of each race, the teams line up in areas marked on the ground about 6 feet wide called chutes. Each team gets a chute. A starter gives them instructions and then says, ‘Runners to your marks!’ and then fires a starter pistol. Now the race is on. The runners will follow a marked course over 2 or 3.1 miles. At the finish there will be a line marked on the ground and an area after the line marked above ground using flags called a chute. After they cross the line and go into the chute, race officials will get each athlete's name or their race number if numbers are being used.

Parents should wear shoes and clothes that allow you to be very mobile and expect to get exercise.

We encourage BVHS fans to wear BV CC sweatshirts or t-shirts or anything with BVHS.

Levels of Competition

Each meet is divided into boys and girls competition. Then into the following levels:

Varsity – The highest level. The team’s best 7 runners comprise Varsity.
During the season, it is the Head Coach's decision who will compete as Varsity.

·Junior Varsity - This is the next level after varsity. Generally a team may enter an unlimited number of runners in a junior varsity race, but occasionally it is limited to a team’s 7 – 15 runners.

·C-Team – This is third level of competition. The larger meets will have races at this level. If there is not a c-Team level, then there could be over 40 kids lined up just on our team for the JV race.

Individual Awards

In some races (Varsity, Junior Varsity & C-Team), medals are awarded to the top finishers, usually the top 10 – 30. There will be meets where only the varsity receives medals. Medals are usually given to the runners at the end of the finish chute or at the awards ceremony.

Team Awards

For each race, a team’s place is found by adding together the finishing places of the team’s first 5 finishers. The lowest total determines overall team place. Some meets only score the varsity races. For example, if a team were to have their first 5 runners finish 1^st, 2^nd, 3^rd, 4^th, and 5^th overall, then that team would have 15 points (1+2+3+4+5). Fifteen is the lowest possible score a team can have. Even though only the first 5 of a team’s runners are scored, the additional runners are needed in case of a tie or if one or two of its runners are unable to finish. This ensures each team gets scored as a complete team.

Team Expectations

Team Policies

You are responsible to follow the BVHS Team Policies. This states that you will be on time, respect others, not use drugs or alcohol, return uniforms, run responsibly and anything else that might be required by the coaches or head coach. These policies are written in detail at the end of this handbook.

Practice

Begins at 3:15 p.m.., Monday - Friday once the season starts. Practice is usually over by 5:30 p.m..
Mondays are sometimes longer practices. Plan to be finished between 5:30p.m. – 6:00p.m. (You will know this before)
The day before a meet or Fridays practice will end by 4:30p.m. unless we have a team dinner.
Team Dinners are considered part of practice and are mandatory.
We always have practice – no matter what the weather. (We will do things inside).
The coaches expect to know in advance (48 hours) if you aren’t going to be at practice or a meet.
If you are detained by an after school activity, you are expected at practice when it’s over with a pass.
Acceptable excused absences are other BV commitments, personal illness, family emergency, or doctor/dentist appointments.
Occasionally, there will be Saturday practices. You will know this in advance.
If practice is at 5:30am because of heat, then it is considered a mandatory practice.

Meets

Bus transportation will be provided to and from each meet. The bus leaves from and returns to BVHS.
Everyone rides the bus to AND from every competition. This is part of being a Team.

Attitude

Have a positive attitude.
Varsity Rule – If you are Varsity but don’t have a Varsity Attitude, you won’t be Varsity.
Be supportive of your teammates in practice, at meets, and at school.
Treat your teammates with respect and dignity.
You represent yourself, your family, and your school. Don’t do anything to tarnish the image.

Miscellaneous

If you are considering being involved in another activity that may conflict with Cross Country, talk to the coaches first. We will do our best to work with the situation. See absences above.
You should have one running coach at one time. If you have someone outside the Blue Valley program coaching you, please ask him or her to stop coaching you during your Cross Country season.

Lettering Guidelines

The fastest 7 runners on the ladies and guys teams run Varsity at each meet. Everyone else runs a Junior Varsity or C -team race. The 2022 season will have time requirements to make the boys & girls varsity. This is for the best interest of the athletes and the race. See above for restrictions.

Your finish place on the entire team at each meet determines whether you get to run Varsity or sub-Varsity for the next meet. As a result, the athletes racing Varsity at each meet can change. If you finish in the top 5 on the team in a race but get injured, sick, have an excused absence, or have a family emergency preventing you from running at the next meet, you may retain your Varsity position for the following meet. This will be at the discretion of the coach.

To earn any kind of letter designation, you must be on the team for the entire season. If you are physically unable to complete the season due to an injury but have completed one of the lettering requirements, you will earn what you have achieved, but you must still come to the meets and be a part of the team.

Varsity Letter

To earn a Varsity letter during the season you must do at least one of the following:

Earn a medal in at least three Varsity races (or be top 10 if no medals are awarded).
Run on the Varsity team at the Regional and/or State meet.
Run on the Varsity team for four meets.
Boys run a 5K under 17:00 minutes. Girls run a 5k under 21:00 minutes.
Coach’s discretion.

Junior Varsity

To earn your JV Letter during the season you must do at least one of the following:

Earn a medal in at least three Junior-Varsity races (or be top 10 if no medals are awarded).
Run on the Junior Varsity team for four meets. If the meet does not have JV, then top 14 on team. If you run in a class race of some sort then your time must be within the top 14.
Boys break 20:30 minutes in 5K. Girls break 25:00 in 5k.
Coach’s discretion.

C-Team

You do not meet the above criteria. This is still an important standard. This means you completed a season, ran in at least 4 meets. This is more than a lot of people ever do.

Certificate of Participation

To earn your this certificate during the season you must do at least one of the following:

You must be on the team for the entire season.
You did not compete in 4 meets.
Coach’s discretion.

Leadership

Since there are 4 coaches and close to 100 athletes, it is important to enlist the help of the more experienced athletes with leading the team at practice and at meets.

A leader is…

Someone others look up to.

Someone others respect.

Someone who takes initiative.

Someone you want representing you and your school.

Someone whose behavior the coaches would like mimicked.

As a leader…

You are serving as a mentor to any new runners.

You instruct and lead form drills.

You instruct and lead post workout stretching exercises.

You step in whenever the coach needs assistance.

Some people will be leaders without the “title” of captain. This is what will make our team strong.

Team Captains or Senior Leaders

Team captains for both ladies and guys will be selected by the coaches and be announced the first day of “official” practice. Captains are usually seniors, but can be juniors. Ability is not what makes a captain. Attitude, leadership, and work ethic are what make a captain. The Coaches take this decision very seriously. This decision is what shapes the attitude and work of the team for the season. This season we will utilize Juniors as Captains in training. They will help as helpers to the Senior captains.

In Cross Country, aTeam Captain is not just a title. Captains are expected to do the following in addition to the leadership qualities listed above:

Set a positive example for the rest of the team.
Lead team stretching each day at practice.
Encourage all team members during practice and meets.
Anything else the coaches come up with.
Behave as the coach would like the entire team to behave.

Equipment

Sock / Shoes

*** Shoes and socks are the most important piece of equipment a runner can have. Blisters are usually caused by wearing socks that were not made for the kind of running we do. Stay away from 100% cotton socks (read the label). Look for running socks that polyester, nylon or some sort of ‘coolmax’, starting at $3 - $5. Most injuries are a result of blisters, or shoes that are worn down, not broken in, or not being fitted Sroperly. For a proper fit we recommend going to The KC Running Company (135th & Roe) or Gary Gribbles (119^th and Quivira). When getting a new pair of shoes, take your old shoes with you to help the salesperson know a little about your style. When picking out new shoes, the color and brand name mean nothing. Find the pair that feels the best to you. If you have been happy with your current model, stick with it. If your model has been discontinued, the salesperson should be able to recommend something similar. Training shoes will usually cost more than $50. Mention BVHS Cross Country and you will get a discount at KC Running Company and Gary Gribbles.Only just before and through the first 4 weeks. The exact dates will be posted. Only wear your running shoes to run. Do not wear these to school. Each athlete is responsible for his or her own shoes. ONLY RUN IN YOUR RUNNING SHOES!!!!!!! The discount is usually offered mid July to mid September.

Watch

It is important for EVERY athlete to have a stopwatch for practice. A basic wrist stopwatch can be found at most stores (Wal-Mart, Target, etc.) starting at $15. Watches are extremely important on hard workout days (Wednesdays) and long runs. This should be a staple in your practice gear.

Clothing

Practice – Each athlete is responsible for the clothes they wear at practice. This consists of a shirt, pair of shorts, socks, and shoes. Please have other articles of clothing available. You might need a sweatshirt or pants. The weather is always unpredictable. If you forget your regular running clothes you are still expected to run in your school clothes. The coaches sometimes have extra shoes, shorts and sweatshirts for a loan. Be prepared and bring extra clothes for any weather.

The boys will sometimes wear compression shorts under their shorts.

The ladies are encouraged to wear a sports bra as opposed to a traditional bra.

Competition - The school will provide clothing for the competitions. These items include:

A pair of shorts and a singlet (tank top).

Blacks (warmups) – These are to be worn ONLY at meets and at EVERY Meet. The coach likes the team to look like a team. Do not forget your blacks. They are to be brought to every meet.
There is a fee for unreturned items. Black Jackets ($50), Pants ($35), Jersey ($40) & Shorts ($35) each. Please label your clothing. The check in and out process for this is very detailed. If something is lost or stolen then payment is required. A hold will be put in the office. You will not be able to receive future CC clothing and if you are a Senior, you will not receive your diploma. The coaches tell the athlete many times if they owe money or an item.

Competition - Each athlete is responsible for his or her shoes and socks. The same shoes worn in practice may be used for the competition, but most athletes choose to get a pair of racing spikes. These usually . Look for a ‘distance’ cross-country spiked shoe.

Nutrition

Nutrition refers to all the food we eat and drink. The food acts in the body as a fuel, providing energy and chemicals for movement, growth and to keep the body healthy. Age, sex, body build, state of health, and level of physical activity affect our nutritional needs. Cross Country is not a time to reduce calories or diet. Athletes work hard and proper nutrition is important.

The Nutrient Balance

We need to take in all the nutrients we require to be healthy. If our diet supplies this, then we have a balanced supply of nutrients. Athletes have special nutrient needs for successful training and competition. A typical high performance diet for an athlete involves carbohydrates (60 – 85%), protein (15 – 20%) and fat (20%).

Nutrient	Why Needed	Good Food Sources
Carbohydrate	Essential Energy	Rice, Wheat, Corn, Potatoes, Bread, Pastas, Fruits, Sugar, Honey
Protein	Growth, Repair, Energy	Meats, Eggs, Fish, Chicken, Nuts, Lentils, Beans, Dairy Products
Fat	Slow Energy	Butter, Red Meats, Cream, Plant and Fish Oils
Vitamins Minerals Water, Fiber	Aid in the efficient use of other nutrients and regulate body processes	Obtained by a varied daily diet with plenty of fresh fruit and vegetables and drinking plenty of fluids.

The Balanced Diet - Guidelines

Eat lots of different kinds of food: vegetables, fruits, fish, meats, dairy produce and grains.
Eat fresh foods rather than ready prepared, canned or frozen foods.
Eat a high proportion of carbohydrate rich foods.
Grill, steam, or bake foods. Avoid boiling or frying.
Avoid fatty meals and sweet or salty snacks.
Check fiber by eating whole meal breads, cereals, and pastas. Eat brown instead of white rice.
Flavor foods with herbs and spices rather than salt.
Avoid carbonated beverages during the season. They break down bone and cancel out water consumption.
Drink lots of water, especially when it is hot. Water can make or break a good run.

Pre-Competition Nutrition – Eating to Win!

Eat a small, easily digested meal, usually less than 500 calories.
Eat about 2 ½ to 4 hours before competing.
Restrict fats and proteins since they are slowly digested.
Avoid foods that form gas in the digestive system.
Drink small amounts of water often: before, during, and after competition.
Don’t eat anything you haven’t had before, this is not the time to experiment.
GIRLS- CALCIUM AND IRON ARE EXTREMELY IMPORTANT

Rules of the Road - Running Safety

PRIMARY RULES:

◊Always run on the sidewalk if there is one

◊Always run with at least one other person

◊Avoid running in traffic, run against traffic

◊Always obey traffic signs and lights

Listed below are common hazards you may encounter while running, several places to run, and some tips for each. Do not wear headphones or any other device that may keep you from hearing and prevent you from being aware of what’s going on around you (inside, outside, day or night).

Running Hazards

The most frequently encountered hazards while running are cars, animals, people, and the weather. The best thing to do is avoid the hazard. The most difficult to avoid is an animal. If one comes near you and looks mean, find help. If no one is around, look for a tree to climb. Otherwise pick up anything you can find such as rocks or a stick. Defend yourself.

Trail Running

Comment - A trail (blacktop or cross country), is a safe place to run because there are no cars

- Run during the daylight

Hazards - People and/or animals

- Footing if running cross country (grass, dirt, gravel)

Sidewalk/Road Running

Comment - Stay on the sidewalk if there is one

- Cross streets at intersections only

- Run on the left side, facing traffic, whether on the sidewalk or road

Hazards - Cars

- The sidewalk is the hardest surface you will run on

Night/Dark Running

Comment - Wear something reflective. You want to be seen! Shoes have some reflective material, but a reflective vest. There are also clothes with a lot of reflective material. Glo sticks or flashlights work too.

Hazards - Everything listed above: cars, people, animals, the weather, and darkness

Treadmill/Indoor Track Running

Comment - Limit it to 45 minutes or less of continuous running

- Remember, the treadmill moves you, you don’t move the treadmill

- Attach the emergency stop cord to your clothes, so if you fall the machine will stop

Hazards

- Wearing headphones (so don’t)

- Falling into an unmovable object such as a wall or weight equipment

- Distractions (‘isn’t she/he cute?’…..oops just fell off hurt myself AND look silly)

Other Rules and Tips

When running on the blacktop trail, stay on the trail.
Use the crosswalks and pedestrian crossing lights (buttons) at intersections.
It’s ok to pause during a run to wait for a teammate or to wait for a safer running situation.
Always let automobiles go first. Don’t presume the driver is going to see you.
Don’t play with or taunt the driver of a car. If it’s you versus an automobile, you will lose.
Everyone needs to run the same route at practice.
Run on the sidewalk if there is one available.
If a sidewalk is not available, run against traffic.

Rules of the Road - Weather Plan

We will always have practice – no matter what the weather

Heat

It is hot and humid in August and September. As a result, adjustments may be made to our practice schedule. The coaches will watch the athletes during practice, but it is up to them to speak up if they start feeling ill. On certain days, practice might have to be limited due to heat. The coach will try to have water stations on the hot days. Tell the coach if you feel faint.

The main thing to remember about exercising in any weather is to drink WATER. When you run, you get hot. Your body keeps itself cool by sweating. To be able to continue to keep your body cool, you need to drink water. Don’t wait until you need water. Some tips for staying cool:

Drink early and often; a few ounces every 10 minutes when running easy or after each interval during a workout.
Drink smaller amounts more often than a large amount once or twice.
Stop by a drinking fountain during the day in between classes for water or carry a water bottle.
Focus on getting it IN yourself more than getting it ON yourself. When you dump it on yourself you feel an immediate cool rush, but you can fool your body into thinking that you are cool.
Keep your shirt on – a wet (sweaty) shirt will help you stay cooler.
Drink water during the day and before and during practice. Just drink lots of water.
Check your urine. Clear means you are hydrated. Dark means you need more water.
If it's hot or you're sweating a lot, you may want to drink some Gatorade/ Powerade as well.

Stormy Weather

If it looks like a stormy day, practice will be adjusted so that we stay within a mile of where we start. We will adhere to the Blue Valley Storm Policy. If lightening is indicated or seen then runners will stay inside until it is safe.

If you ever find yourself more than a mile from where you started and the weather gets bad, seek shelter in the way of some kind of structure, but not a tree. If it is lightning, stay low to the ground. Don’t hesitate to go to someone’s house or a business and ask for help.

Pre-Race Day Preparation

The day before every meet, we will write down goals, go over meet details, visualize and run. Everyone on the team needs to take the visualization seriously. The mind is the strongest muscle and this process could make a huge difference in your race. On four or five pre-meet days will have a team dinner. Attendance at team dinner is mandatory.

Race Day Preparation

Training is 95% Physical, Competing is 95% Mental.

Competing is the logical outcome of practice!

Together we will develop goals for each race and review them. We will also have you evaluate each of your races. The more experienced you get at racing, the better you will be about creating a realistic goal.

Preparation -

start warming up 50-60 minutes prior to your race

Time Until the Start 50 min - 60 min jog a warm-up (Varsity -> 1.5-3 miles, Sub-Varsity -> 1-2 miles)

30 min - Stretch (10 - 15 minutes)

20 min - Go to the bathroom, get your racing shoes on and your race number

10 min - Do the drills that are done at practice

- Run 100 – 150 meters (20 – 25 sec) at about 90% effort (Varsity)

0 min -Take a few deep breaths, have confidence in yourself and your training and get to the starting line

Preparation Tips

Warm-up with your teammates. ALWAYS
Cheer for your teammates in other races prior to your race, BUT don’t run everywhere to do it.
While you are stretching is a good time to go through final race thoughts.
Be consistent in your race preparation for every race.
If you are wearing sweats, keep them on until the starter tells you to take them off.
Listen to the starter’s instructions.
After your race you need to walk and jog a cool down (at least 1-2 miles), then stretch.
Cool down with your teammates.

Racing Tips and Suggestions

Jewelry – It’s ok to wear a watch (it cannot be a GPS watch per KSHSAA rules).
Hair-Must all be same color, no pins, but solid band to hold hair back is ok (same as pony color)
Shoes – double tie and wrap them with a piece of athletic tape.
Water – Drink small amounts of water throughout the day, regardless of the weather.
Eating – Don’t sit around and snack while waiting for your race.
Don’t eat anything you haven’t eaten before, even the day before the meet.
Be aware of what’s going on around you during the race and respond to the challenge.
There comes a point in every race where you have to make a decision. Take some risks.
The race isn’t over until you CROSS the finish line. That is the only time where place matters.

Other things to know

Most races (girls and guys) are a 5K. You will know distance ahead of time.
The last meet for everyone except Varsity (top 10 athletes) is the EKL meet.
The coaches will determine the top 7 athletes and the 3 alternates for Regionals.
This will not be based solely on the previous meet.
This will reflect the entire season, not just the last part of the season.
This is not based on PR’s
Coaches will notify the athletes and explain to the other athletes how that decision was made.
Attitude and work ethic are a big factor in this decision.
Individuals can qualify for state if the team doesn’t by placing in the top 15 at Regionals.
The team must be in the top 3 teams at Regionals to qualify as a team.

Kansas State High School Activities Association Rules

Below are listed some of the KSHSAA rules, which we encounter from time to time.

General Rules

No team member may participate in more than 7 competitions, excluding Regional and State competition. We have 7 meets plus one alternate meet on the schedule to Regional.

'Spectators are not allowed to run alongside a runner during the race'. It's great to encourage the athletes, but please don't get caught up in the moment and run with them.

Uniforms Information

The legal cross country uniform consists of, ‘shoes, school issued shorts and full-length jersey’.
Any visible apparel worn under the jersey and shorts must be of a single (same, solid) color. For example, if what you wear under both your shorts and top is visible, then it must be the same
If visible apparel is worn by more than one team member that apparel must be of the same color, but not necessarily the same length. BVHSCC chooses Black for its color underneath. (A sports bra is not considered as visible apparel.)
Undergarments visible under jersey need not be the same color as undergarments under the shorts. BVHSCC will be black, so ours will match.
Shorts may vary in length but must be of the same color for all team members.
Bicycle shorts, thigh huggers, leotards, body suits, and abbreviated briefs may be worn under the shorts, but not in place of them. Shorts must be worn at waist level.
No jewelry is now permitted.
No feathers in hair. No excessive hair or safety pins. Nothing flowing over 3 inches.
Shorts must be worn at the waist, boxer shorts must not show
No costumes are permitted at Regional and State meets

BVHS Cross Country Team Policies

*******Athletes are expected to read and adhere to these rules ******

All team members will treat the coaching staff and other teammates with respect.
When a coach or captain is talking to the team you are expected to listen without talking.
Athletes are expected to attend all practices and meets. If a conflict arises, the athlete will communicate with the coaches prior to the event.
Athletes will at all times observe good sportsmanship. This includes, but not limited to:
1. No Horseplay
2. No toys (i.e. any type of ball or Frisbee)
3. No radios
4. Only team issued uniforms at meets
Athletes will be at practice by 3:15 every day.
Be Positive, encourage your teammates and get to know everyone.
Give your best at practice & meets.
Athletes must always check with a coach before leaving practice.
Athletes are expected to remain in good standing with the school and the coaches. BVCC is made up of student athletes; therefore grades will be monitored throughout the season.
No use of:
1. Alcohol
2. Tobacco
3. Drugs
Stretch before and after practice.
Athletes are expected to return their entire issued uniform. If this cannot be done, then a fine will be assigned to the athlete. Uniforms must be returned without damage.
At a meet, all team members are expected to help with gear.
All athletes are expected to ride the bus back with the team. Any exceptions must be pre-approved by the coach.
All athletes will obey the “road rules” as indicated in the handbook.
All athletes will have read the entire handbook and are responsible for knowing all the enclosed information pertaining to the BVCC handbook.
Not abiding by these rules will result in displinary action. This can be extra exercise, withheld from a practice or a meet, suspension from the team, expulsion from the team or loss of lettership status.