Service Cross-Country Running Team Handbook 2008

Head Coach - Charissa Chmielewski (Coach Charissa)
Assistant Coaches- Monica Tibbetts and LA Piper

Service High School Principal: Mr. Lou Pondolfino
Service Assistant Principal of Activities: Mr. Craig Walker
Superintendent of Schools: Ms. Carol Comeau

NOTE: All athletes are expected to have read and follow the rules and guidelines set forth by the Anchorage School District Student Handbook, which is updated and published every year. You can also obtain a copy from the Activities Director.

FIRST DAY OF PRACTICE & PARENT MEETING – Mon., August 4, 6-7pm outside SHS Little Gym

RUNNERS AND PARENTS ARE RESPONSIBLE FOR:

• Reading this handbook and the ASD Handbook
• Check the web site daily (after 9pm) for current messages
• Participating at all practices and meets
• Respecting coaches and teammates and working together as a team.
• Submitting required forms:
  SHS activity and health forms
  Team contract
  Team fees (See Runner’s Requirements)
• Submitting $35 donation TEAM FEE (different from ASD registration $160 fee) to cover most of banquet, Regions BBQ, etc.(team sweatshirts are $30)

REQUIREMENTS TO BE ON RUNNING TEAM

The following must be completed on or before the 1st day of practice August 4, 2008

• 2.0 GPA
• Athletic/Activity Participation Form completed and returned to Activity Office
• Physical exam on file, valid through 10/5/08
• $160 Activity fee
• Signed Runner/Parents/Coaches Contract (in office, bulletin boards, meetings)

The following are also required throughout the season:

• Practices: During the summer weeks, practices will be held at Service from 4:00 - 6:00PM (unless otherwise specified). This season we are also offereing optional, but highly recommended moring practices  for those of you who need to develop a training base. AM practices will begin Aug. 5- Aug. 19 and will be from 8:00AM- 9:00AM. Check the calendar and web site daily for any changes. When school starts, practices will be held from 2:20-4:20 at Service. The runners must be picked up promptly after practices. All practices are mandatory. If you are going to miss practice, please inform one of the coaches ahead of time.

• Attendance: If a runner misses more than 25% of practices, (excused and/or unexcused), he or she may be dropped, will not receive a PE waiver or will not receive a Varsity letter from the team. If you are planning to drop from the team, please notify the coaches. We will take daily attendance.

• Participation Award: You must be present at 75% of the scheduled practices to receive a participation award.

• Races: You are expected to participation at all High School cross country running races. Please inform one of the coaches if you MUST miss a race.

• What is expected of you: A strong desire to run, work hard in practice, compete in races, and have fun- a positive attitude a must!

SERVICE RUNNING TEAM Web Page

Essential for latest running team news. Check it after 9pm nightly..

• Web links to race start times and results
• email contact address to coaches
• daily schedule
• news bulletins & upcoming events
• running tips
• race information
• post items to sell or needing to buy
• team handbook
• weather

RUNNING TEAM POLICIES

Requirements to begin practice:

• 2.0 GPA
• Athletic/Activity Participation Form completed and returned to Activity Office
• $160 Activity fee
• Submitting required forms (SHS activity and health forms and team contract) and fees (See Runner’s Requirements)
• Reading this handbook and the ASD Handbook
• Check the web site daily (after 9pm) for current updates
• Participating at all practices and meets
• Respecting coaches and teammates and working together as a team.
• Submitting $35 donation TEAM FEE (different from ASD registration $160 fee) to cover most of banquet, Regions BBQ, etc.(team sweatshirts are $30)

Practices:

• During the summer weeks, practices will be held at Service from 4:00 - 6:00PM (unless otherwise specified). This season we are also offereing optional, but highly recommended moring practices  for those of you who need to develop a training base. AM practices will begin Aug. 5- Aug. 19 and will be from 8:00AM- 9:00AM. Check the calendar and web site daily for any changes. When school starts, practices will be held from 2:20-4:20 at Service. The runners must be picked up promptly after practices. All practices are mandatory. If you are going to miss practice, please inform one of the coaches ahead of time.

• Attendance: If a runner misses more than 25% of practices, (excused and/or unexcused), he or she may be dropped, will not receive a PE waiver or will not receive a Varsity letter from the team. If you are planning to drop from the team, please notify the coaches. We will take daily attendance.

• WHAT TO WEAR AT PRACTICE

Races:

Participation in all races is mandatory. Runners will NOT be able to race until they have attended 10 practices (ASD Policy) but they can run in the unofficial time trials.

If you are going to miss a race, your parents must send the coaches a note at least a week in advance (no later than the Monday before a race). Please do not miss a race without informing one of the coaches!

You must be at practice the day before a race or you will be ineligible to race (ASD policy). If you are not, you will be expected to show up for the race with a positive attitude, help out, and support your team.

Travel:

Buses – Athletes are expected to travel with the team on the team bus to and from all competitions and workouts that require travel. If you have to leave an event early, you may only leave with your parent, and they must sign you out with a coach.

Team Placement – The team is divided into teams for practice groups and races. Placement is determined by time trials and ongoing race results. The coaches will post team placement (Varsity, Junior Varsity, Open), and notify individuals as changes are made during the season.

Award Ceremonies – There are award ceremonies after each race. They usually happen immediately after the last running heat. ALL runners are required to stay for the awards ceremony whether they ride home on the buses or with their parents. The runners should wear their Team Sweatshirts to the ceremony.

Parent Helpers – Volunteers are needed for our host race. No experience is necessary! Please sign up at the parent meeting or contact our Booster Club. Plan to arrive at the race early to receive instructions.

Race Results – Results will be posted after each race on the team web site.

State Team Selection - The state team will be determined by the results of the combined races throughout the year. All runners participate in all races expect for the State Championship. The top 6 female and 6 male runners will race and selection of a 7th runner will be made at the coach’s discretion.

Varsity Letter:

1. Any athlete who attends every practice and competes in every race.
2. Any athlete who makes the varsity Region Team
3. Any athlete who places in the top ten for his/her open or JV race at Region
4. Any athlete who is a graduating senior and has run for the SHS Cross Country Team all four years of his/her high school career.

Participation Awards / PE Waivers

These awards are given to all runners who attend 75% of all scheduled practices. Athletes may receive 1/4 PE credit through participation on the running team. Coaches assess eligibility for PE waivers based on attendance at practices and participation at races.

Other Sports

ASD policy dictates that a student may participate in two ASD sports and get credit for both as long as the coaches of each sport are notified and the student attains the participation requirements in both sports equally. If, however attendance is not adequate in either sport, they may be dropped from the team. Also, if a student is on another sport program that is not ASD sanctioned, attendance to that sport will not be counted as a “running team practice”.

EQUIPMENT AND CLOTHING

MANDATORY:

Race shirts will be issued to each runner. Runners are responsible for purchasing plain black shorts (no emblems or stripes, please). Each runner will be issued team warm-up pants and jacket. This will be their uniform and is to be worn to every race and during the award ceremonies. The students are also responsible for returning the uniforms after the season.  If they are not returned, their names will be submitted to the Stock Clerk and a fee will be charged as well.

What to wear at Practices:

• shorts
• t-shirts
• warm up pants and jacket

What to wear at Races and Award Ceremonies:

• Uniform: race top (top) - (school issues)
• Uniform: warm up pants and jacket (school issues)
• race shorts (black and purchased by runners)

Running buddy goodies (in bag)

Bring water and a healthy snack to both practices and races.

LABEL EVERYTHING WITH YOUR NAME AND PHONE NUMBER!!

TEAM CAPTAINS

Captains play a vital role in making a high quality experience for all. Team captains will be selected by a vote of the running team. Candidates must be willing to the additional responsibilities of the position. Find out more details of the captain's duties.

RACES

Everyone will race. Race Schedule

WHAT TO WEAR AT RACES

Start Times & Race Results
Start times and race results will be posted on the web site.

Everyone should cheer on ALL team members as well as other teams. All runners are required to stay for the awards ceremony after every race!

Buses
Athletes are expected to travel with the team on the team bus to and from all competitions and workouts that require travel. If you have to leave an event early, you may only leave with your parent, and they must sign you out with a coach.

Race Helpers
Volunteers are needed for our host race. No experience is necessary! Please sign up at the parent meeting or contact our Booster Club. Plan to arrive at the race early to receive instructions.

Team Placement
The team is divided into teams for practice groups and races. Placement is determined by time trials and ongoing race results. The coaches will post team placement (Varsity, Junior Varsity, Open), and notify individuals as changes are made during the season.

PARENT PARTICIPATION Booster Club |  LIST OF CURRENT VOLUNTEERS & Dates

Team Sweatshirt Orders Liason: The captains collect the runner's orders and would then pass them onto you. This position entails getting a price quote from a sweatshirt company in town, then taking the design and placing the order. You will be working with the captains on this so you will basically be overseeing the process. You will handle the money transactions between the runners, school, and business. When orders come in, you will need to distribute them at practice too. This position only lasts until the order comes in in mid August. Sign me up!

Adult runners welcome at practices:   We always welcome parents and friends to come run with us at practices. Because we are a large team, having more bodies out there is essential. Sign up at the parent night or sign up here. You don't have to be a fast funner to help us!

Races: Parent help is vital to the success of the team! If you can help, contact the Booster Club. I can help.

Snacks at Races: This always receives a warm welcome from runners after a day of racing. 3 parents are needed for each race. Bring enough healthy snacks for 40-60 runners. Some ideas are juices, bagels, fruit, snack bars, dried fruit, crackers. Your runner can bring the snacks on the bus to the race or you can bring them. You can put them under one of our running tents that will be set up near the race course. Sign up here.

Pre-Race Spaghetti Dinners: Spaghetti dinners are held the night before a race. Parents are encouraged to signup for these fun evenings - get some of your friends to help too. They have typically run from 6-8 PM. If you show a movie, it must be PG-13, PG, or G rated only. You can expect up to 60 runners but don't be scared away. It works really smoothly. The Running Team will provide much of the ingredients. To make it easy for you, we have the menu, quantities and the recipe and more details -- Interested?

Regions BBQ: This has become a really fun end to the season. It takes place at the Regions race at Kincaid.. We set up a Service tent, bring out some BBQs, purchase burgers, munchies and coolers full of drink, and cheer on all teams that run by. We start to set up before the race begins and the food is ready when the runners finish their race. There is a good "purchase" list already established from years past so no one needs to reinvent the wheel. We need a parent to help organize this. Sign up here.

Awards Banquet: At the end of the season, there will be a themed awards banquet. The team captains and parents organize committees to decorate, set up, organize photo shows, gifts, and clean up. This is the time when we all get together to congratulate our skiers, issue letters and awards and celebrate a great season. There usually is a video/photo showing as well. All families are encouraged to attend this fun evening. You bet I can help.

Photos and videos are appreciated! Kids love to watch videos of the races, see their pictures on the web site, and exchange photos. Parents are needed to take photos or videos of racers so we can put together a photo show or video presentation for the banquet. The coaches will also need parents to video tape runners at races for video analysis by the coaches. To post your photos on the web, you can email them to janhazen-at-gmail-dot-com. Save images as 72 dpi jpeg's. To donate photos for our photo show at the banquet save the images as 150dpi jpeg's or better. PLEASE HAVE THEM WEB READY by reducing the dpi to 72 and having them about 2"x3". I can help.

Parent Coordinator(s) With such a large team, we need parent that can send out emails to other parents when needed. They would be provided the team roster with phone numbers too and could set up a phone tree to get the word out. I can help.

TEAM SPIRIT

The running team is a family. Everyone is encouraged to cheer on all runners. Just think of how you feel when someone cheers you on. Let’s work together, make noise at races, and support each other to make this the most positive team. Team Captains also play a vital role in team spirit. They are also someone you can talk to about your concerns.

Team Captains also play a vital role in team spirit.  They are also someone you can talk to about your concerns.

HEALTH AND NUTRITION

Nutrition:
The Coaches will pass out nutritional guidelines. Junk food, empty calories, and carbonated drinks will slow down your performance. You'll be working hard, so eat quality foods to fuel your motor. Are you taking your vitamins? Many runners get flu shots too.

Rest:
You have to get your rest! If you burn the candle at both ends, your performance will show it, and you'll be vulnerable to illness. The two nights before a race are vital. This means 8 hours + per night!

We want you to have fun and enjoy this wonderful team. Work hard at practice, race to the best of your ability, and you'll have an awesome season!

REV: September 17, 2008