A Parent's Informational Guide
To EHS Cross
Coach Paul Boone
paulboone@eudoraschools.org
Coach Dan Kuhlman
dankuhlman@eudoraschools.org
“…A wild dedication of yourselves ….”
Shakespeare
http://eudoracrosscountry.com
PHILOSOPHY
Cross Country is a sport athletes can carry over into a lifelong pursuit. Coach Kuhlman and I are runners who train and compete regularly throughout the year. Our enjoyment and participation in the sport carries over to our priorities in coaching. We want participants in our program to 1) develop a better understanding of their bodies and the sport as they become more fit, 2) develop healthy habits in all areas of their lives, incorporating proper rest and recovery, adequate nutrition, goal-setting, time-management, etc… 3) develop as a runner to the best of their individual ability, 4) develop healthy relationships with teammates, competitors, and coaches, and 5) win the Class 4A State Championship in cross country. The training the team engages in will help athletes develop lifelong skills in these areas as athletes train to compete in races.
RACE DISTANCES
Eudora is a member of the Kansas State High School Activities Association and is governed by their rules. Distances are KSHSAA determined and the maximum allowed in competition are:
7th Grade 1 mile 9-12th Grade Girls 4 Kilometers(2.5 miles)
8th Grade 2 miles 9-12th Grade Boys 5 Kilometers (3.1 miles)
No athlete when competing in season is allowed to participate in races (such as a road race) other than school-sponsored meets. Athletes are only allowed to compete in 7 regular season competitions plus regionals, and if qualifying, the State meet.
PRACTICES
Practice is held every school day and begins and ends at Eudora High School . Athletes are to be dressed and ready for practice by 3:20. Practice will last until 5:30, except on selected days when it may run until 7 pm. Athletes will be informed of these days in advance.
Eudora XC will take advantage of roads and trails in and around Eudora and Lawrence. Athletes will be bussed to training locations regularly.
NUTRITION and HYDRATION
In Cross it is critical that athletes eat appropriately in order to handle the increased physical demands of the sport. Several principles are important to remember:
Athletes should drink up to 64 ounces of water per day. Athletes should be hydrated before practice!!!
Athletes need to include nutrient rich foods into their diets. Chips, candy, pop all have calories but no nutritional value and thus take up needed space for foods that have needed nutrients. Keep on hand healthy foods for snacking such as bread products, fruits, and vegetables.
The most critical time for re-hydrating and replenishing nutrients is 20-60 min. after a hard workout. Recent studies have shown that a 4-1 ratio of carbohydrates to protein help athletes recover more quickly. Chocolate milk is our recovery drink of choice and will be furnished to athletes throughout the season as a way to re-hydrate and replenish after workouts.
RACE DAY MEALS : It is important that the athlete eat a healthy meal on the day of the event. Before race days, athletes should check the school lunch menu to see what is served in the cafeteria the day of the race. It is also advisable to pack an energy or granola bar. Varsity athletes may not run until 5:30 or 6:00 pm. It is not advisable to eat closer than 3 hours before the event.
Athletes should eat a carbohydrate rich diet. The more complex carbohydrates they eat, the better. Stay away from simple sugars.
LETTERING and SEASON AWARDS
In order to letter an athlete must:
Medal individually in a varsity meet, or
Be a member of a medal-winning team (top three teams), or
Be a member of a varsity team at least 3 meets during the season, or
Letter by coaches discretion, and
Finish the season in good standing with the team and the school.
AWARDS
An award ceremony is held at the end of the season to celebrate team and individual accomplishments. This will be held 1-2 weeks after the state meet. Awards will be given for participation and lettering as well as the following:
Most Valuable Runner
Most Inspirational Runner
Perseverance Award
Most Improved Runner
PASTA PREMEET MEALS
The night before the meet, parents host a pasta meal for athletes. Parents are given opportunity to sign up for days to provide a main course of spaghetti, lasagna, or other pasta. This meal may take place in your home or in the EHS commons. Athletes will be out of practice and ready to eat by 4:45 -5:15. No pop please. Water and Gatorade will round out the pre-meet feast.
Parents also sign up to bring bagels or muffins, and Gatorade to meets.
CROSS COUNTRY MEETS
As a spectator, cross-country involves active participation. You may move around the course to cheer runners as long as you don't interfere with runners or go out of designated areas (i.e. greens are off limits at golf courses). Assistance to runners, such as running alongside runners, giving food or physical assistance is not allowed. Typically our athletes are trained well enough they do not need water during the race. Cheering for runners is highly encouraged!
Unlike basketball and football, our locker room in our tent area. Please respect this area when runners are getting ready to race. Check in with your athlete and then let them get ready- the coaches have prepared a set warm-up routine and the athletes have practiced this. Oftentimes, athletes are very nervous during preparation. Please give them space to deal with their emotions and to get themselves mentally and physically ready. Wish them good luck, tell them you love ‘em and then go check out the course.
After the race, athletes need you around! Come to the tent, compliment them on their race (you learn something from every race!), and hang out! Go watch the next race with them and cheer on our runners.
WHAT TO BRING
Spectators should bring a water bottle and sun protection. Wear good walking or running shoes and comfortable clothes. Be prepared to move while watching a cross-country race.
WHAT NOT TO BRING
Frisbees, footballs, soccer balls, dogs and other pets are not welcome at cross-country meets. Please don't bring them for the safety of runners and spectators.
MEETS
Typically meets involve a series of races, run in 1/2-hour intervals. Junior Varsity Boys are usually run first, and in bigger meets, there is a separate race for freshman boys. Following the JV Boys race, the Varsity and JV girls run together. The next race is the Varsity Boys race. At some meets there is also a fun run or middle school race either at the beginning or the end of the other races.
An awards ceremony follows the completion of the final race. We will always stay for the awards ceremony.
MEET DAY ROUTINE
Arrive at the meet minimum of 1 hour before first race.
Set up campsite; drink water
Walk and jog the course, inspecting hazards and locating the finish line
Change into racing spikes and get water (take care of restroom)
Begin final warm-up 30 minutes before the start of race
10-15 minutes before the start get to the starting line; sprint drills
Race- execute your plan!
Get water, check in with teammates, jog/shuffle-jog cool down. It is very important to cool down after racing by jogging slowly for 10 minutes or 1 mile. This and stretching are important steps in preventing muscle soreness and in aiding recovery. When there is a race involving our athletes, cool down can consist of running around the course and cheering on our runners.
MEET SCORING/AWARDS
Individuals are awarded medals for finishing in the top 10-30 places, depending upon the number of runners in the meet. However, every runner's place is very important to the team scoring.
The team with the lowest score wins in cross-country. A team consists of 5 to 7 runners, with the top 5 scoring points for the team. A point is determined by place, with the 1st runner scoring 1 pt, 2nd runner scoring 2 pts, and so on. Every runner's race becomes very important to the team for if they pass a runner, they not only take a point off our team's score; they also add a point to the team whose member they just passed.
EQUIPMENT
Below is a list of equipment an athlete needs to participate in cross-country:
Running shoes
Spikes- racing shoes
Watch with stopwatch function (including at least 8 split function)
“Shorter” running shorts (no knee/below-knee length)
Light colored t-shirts (and jog-bras for girls)
Lightweight socks- must fit above back of heel!
Water bottle (bring everyday!!)
Pre/post practice snack: power bars/ granola bars/Gatorade/(fat free foods/ high in carbs)
(Equipment- cont.)
Hat (optional)
Towel (if showering at EHS)
Athletes are checked out a traveling bag, meet uniform, singlet and shorts, along with two sets of sweats and as needed, gloves, tights, and hat. The athlete is responsible for keeping the equipment clean and in good repair and at school. Weather conditions change and equipment may be needed for practice! School-issued equipment is to be worn at practice and meets only! Equipment should not be loaned out to anyone else or worn around school.
Shoes: Jogging or running shoes are the most important piece of equipment in XC. A runners' shoes should fit their style as a runner. An excellent source for determining biomechanical needs of runners is runnersworld.com. This web site will walk a runner through analyzing how he or she wears their shoes and what types are best suited for their running style. I recommend buying your shoes at running stores. Take your old shoes with you when you go to buy. Two of the best stores in the area are:
Garry Gribble Running Sports, Owner-Gary Gribble
(Ask for the discount for Eudora High School Cross Country)
Stoll Park Center Ward Parkway Mall
119th and Quivira Kansas City , MO
Overland Pk., KS
(913) 469-4090 (816) 363-4800
(Take Highway 10 east to Quivira Rd. (by Overland Park Regional Medical Center ); Go South on Quivira to 119th St. ; Turn Right into Stoll Park Center )
Francis Sporting Goods, Owner-Jon Francis
731 Massachusetts
Lawrence
785-843-4191
FUNDRAISING
Our school budget is limited, so we have two major fundraisers per year. Both involve athletes becoming more fit and creating an increased awareness of fitness in the community.
The first is the Annual HORSETHIEF RUN (formerly CPA run) held around the 14 th of July. Cross Country athletes and parents help put on this race and also participate as a way of supporting our team budget. Each runner is challenged to run the race and get at least 3 other people to participate.
The second fundraiser is a pledge run in the fall. Athletes collect pledges for the number of miles they will run (or the team will run) in a specified period. This event will be held on the track and family and friends are welcome to walk the track and cheer on the runners at any time. After the event, we load up and go to Lawrence for a late night meal.
COURSE LOCATIONS
Anderson County Invitational @ Garnett Golf Course
Take 59 South to K31. The golf course is located on the north side of Garnett, approximately 30 minutes south of Ottawa . Take a left at the first stoplight upon entering Garnett, travel 1/2 mile east and turn left to get to the meet.
Wamego Invitational @ Wamego Golf Course www.usd320.k12.us/sports/crosscountry
Take 70 West to Exit 328. Go North on 99 to Wamego. Go through the town to Highway 24. Go West 1/2 mile. The golf course is on the left. Concessions stand, race t-shirts, restrooms, and fast food restaurants are available. Great spectator course. Races will be held by school size, with 1-3A racing separately from 4A. A middle school race will be held as well. This is the sight of 1A-4A State Cross-Country Meet.
Wellsville Invitational @ Wellsville High School
Take County Road 1061 South to 56 East. Keep going South until you enter Wellsville. You will see the new Elementary School on the right. The course runs around this school. Take a right at the second road (South) and park at Wellsville High School . Walk Northeast to the road. Restrooms in Wellsville High School , port-a-potties on the course site.
Tonganoxie Invitational @ Tonganoxie
Take Main Street North out of Eudora approximately 11 miles. The road will turn left and intersect with Highway 24. Turn North on Highway 24(right). Continue into Tonganoxie, to the first stop light. Turn left and go 1/2 mile. The course is located on the Fair Grounds. Limited concessions, port-a-potties, spectator friendly course.
Gardner Invitational @ Coach Larry Ward's Farm North of Gardner
This course is in the woods, but does take several loops so spectators can see runners at least 3 times on course. Beautiful trails make a post race walk a must for athletes and spectators!!!
Directions will be given out the week of the meet.
Eudora Invitational @ Eudora High School
The EHS course runs around the current high school. There is plenty of parking to the south of the middle school and restroom facilities are available inside the concession stand by the baseball and softball fields. The starting line and finish line are north of the BB/SB concession stand and the course runs on the USD 491 campus. This is a very spectator friendly course, especially if you have binoculars with you. No concession stand is available. A middle school race is held which will include runners from our league schools.
Rim rock Invitational @ Rim rock Farm, Lawrence
This is one of the premier meets in the Midwest , drawing competition from surrounding states. Races are divided by division, although not necessarily by school size. See http://kuathletics.cstv.com/sports/c-xc/kan-c-xc-body.html for course maps of Rim rock. See below for directions.
Frontier League Meet @ Rim rock Farm, Lawrence
Take Main Street North out of Eudora. Turn left (West) on County Road 32. Turn Left
(West) on Highway 24. You will pass Teepee junction in North Lawrence . Turn Right (North) on Highway 59. Turn Right at Midland Coop onto Wellman Road . Follow the signs to Rim rock Farm. No concessions. Port potties available. No pets! This meet takes place on private property, and is a great privilege. Please respect the course and take time to view the larger than life steel cutouts of famous KU runners.
The Frontier League expanded in 2004, boosting membership to 13 schools from 10. Central Heights , Desoto, and Ottawa join Anderson County , Baldwin, Eudora, Gardner-Edgerton, Louisburg , Osawatomie, Paola, Prairie View, Spring Hill, and Wellsville.
CROSS COUNTRY TERMINOLOGY
Base training- training done during the summer and early part of the season to develop strength and endurance in runners. A good base is important by helping prevent injuries and allowing athletes to progressively do harder workouts, resulting in faster performances.
Double loop- a course that repeats itself. Runners run the first part again.
Finish Chute- The area roped off where runners finish. Colorful flags usually distinguish this. Look for this on the course. The finish line is at the beginning of the chute.
Personal Record (PR)- Personal best time ever, also known as a PB- Personal Best.
Recovery/Maintenance runs- (50-65% MHR)- easy, relaxed runs of no more than 45 minutes.
Reverse splits- this term refers to a race in which the runner runs the second half of the race faster than the first half.
Season Best (SB)- The best time of the season.
Splits- These are time increments which help tell the runner if they are on pace. Typically, splits are given at the mile marks.
Strength training- training on hills or through repetitions of certain distances at faster pace than over distance runs designed to improve strength.
Stress-Rest- The concept of stressing the body and then providing rest. This allows the body to adapt and become stronger. Cross-country involves a progression of this concept throughout the season, the year, and the career of the athlete.
Time gap- the time between the 1st and 5th runners on the team. The closer this gap, the fewer points scored, the better the finish. This is a team focus.
A FEW COOL WEBSITES
Eudoracrosscountry.com –Team site which includes this document, information on Horsethief Run, pictures, team and individual results.
Runlawrence.org – Lawrence and local running results and news.
Mara.org –Mid American Running Association
Kshsaa.org KS High School Activities Association site gives information about regionals, state, past performances.
Garrygribbles.com –premier shoe store in the KC area
Dyestat.com- everything national high school act and track
Coolrunning.com –fun running website
Usatf.org – United states track and field website- Keep up with top US runners
Iaaf.org- International Association of Athletics Association- International news of meets and runners.
Kcctfca.org- Kansas Cross Country and Track and Field Coaches Association site gives results of meets past and present and current state rankings.