EAST HIGH SCHOOL

EAST HIGH SCHOOL

CROSS COUNTRY RUNNING 2007

TEAM INFORMATION AND RULES

Practice: before school starts, practice will be Monday – Saturday (meets start the second Saturday of the season), 10 a.m. – 12 noon. Meet at East High unless notified otherwise. Once school starts, practice will be 2:30 – 4:30 p.m., meeting in the cross country room. Athletes may not leave during practice unless they have checked in with a coach. Practice is held regardless of the weather, so come prepared with extra clothes to change into after practice if the weather is foul. Occasionally, we will travel by bus to practice locations away from East.

Food and water: athletes must eat a carbohydrate rich breakfast of approximately 300 - 400 calories 2 – 3 hours before practice (oatmeal, toast with peanut butter, cereal and fruit, are all good choices). It is also a good idea to ingest approximately 100 calories in the form of a sports drink or gel immediately prior to running (i.e. during roll call). Athletes should eat as soon as possible after practice ends. This meal should be mainly carbohydrates with a little protein (a turkey sandwich and/or a fruit smoothie made with yogurt are good choices). Athletes should drink water throughout the day as thirst dictates. Athletes are responsible for bringing their own water to practice.

Eligibility: in order to practice with the team, you must have all your paperwork turned into the Activities Office and be listed on the master eligibility list. In order to run in a meet, you must have attended and participated in 10 practices and you must attend the six practices previous to the meet. The day of a practice or meet (weekday) and the day before a meet (weekend) the athlete must attend at least 4 classes.

Athlete of the Meet: the Monday after each meet, coaches will award “Athlete of the Meet” to the boy and girl who turn in the most outstanding performance – not necessarily based on time!

Alumni Race: is held the first Saturday of the season at 10 a.m. Meet at the APU soccer field. This race pits former East High students against current East High runners. This is not an official Region IV meet, so anyone can participate. After the meet, the team will get together for food and fun.

Orienteering: the Orienteering Club hosts a high school meet every year. This is an “ineligible” meet, so you don’t have to have 10 practices to participate. This year’s meet will be Tuesday, August 7, at the Kincaid trails. The time is TBA, but may be in the afternoon. If it is in the afternoon, there will not be a morning practice that day.

Cook Inlet Cup Points: points are awarded to Region IV runners based on performances throughout the season in meets and invitationals, excluding Regions and State. The week before Regions, East hosts the CIC Awards Banquet. The CIC points are used to seed runners at the Region IV meet.

Varsity/JV/Open team selection: seven runners on the varsity and jv teams, based on times over the course of the season. Other criteria may include participation (must attend 90% of scheduled practices and communicate with coaches if you are going to miss practice), dedication, and consistency. Seniors who do not make the varsity team for Regions, must run in the open race. Athletes who miss more than 10% of the scheduled practices are still welcome to participate, but may not be considered for a varsity or jv spot. Results at the Skyview Invitational and the Kincaid Classic are weighted very heavily when deciding the final varsity team.

End of season awards: awarded at the end of the season banquet, on Tuesday,

October 2nd.

· Participation award

Ø Attend and participate in 80% of scheduled practices

Ø Run in 50% of the scheduled races up through Regions

Ø Run at regions

· Letter award

Ø Attend and participate in 90% of scheduled practices, and meet one of the following criteria:

Ø Race in top 7 for the school in 50% or more of meets, or

Ø At Regions, run a time that would be in the top 5 of a state qualifying team, or

Ø A senior who has participated in all 4 years of cross country running, but has not lettered in the past, or

Ø Season ending injury to a potential varsity runner or value to the team, as determined by the coaches.

· Most Valuable (varsity)

· Rookie of the Year (any first year runner)

· Most Improved (varsity, over the course of the last year)

Transportation Policy: the Anchorage School District requires that sports participants ride the bus when a bus is provided. After meets, participants can be released to their parents, but we encourage everyone to ride the bus back to East as a team.

Uniforms: will be passed out only to eligible runners who are racing. Uniforms consist of a singlet, jacket, unadorned (except for manufacturer’s logo) black shorts, and black running pants. Shorts and pants are provided by the runner but need to be approved by a coach. Shoes specifically designed for running should be worn during training. You will not be allowed to participate if you do not have running shoes! Training shoes should be replaced every season or every 3 – 4 months, depending on how much you run. Spikes are highly recommended for racing.

Spike Night: Skinny Raven Sports, on 8^th and H, will host East High School on a date and time to be announced. Everything (with a few exceptions) will be 20% off. This is a great time to get spikes and running gear. If you don’t have training shoes, you cannot wait for the sale! Buy them today!

Tshirts and sweatshirts: $15 for t-shirts, $30 for sweatshirts, $10 for socks

Coaches: Danelle Van Holstyn (694-1464 or vanholstyn_danelle@asdk12.org), Lisa Keller (563-5804 or lisa@gci.net) and Tom Bronga (333-0610 or Bronga_Tom@asdk12.org)

Captains: coaches chose the captains based on the following criteria: dedication to the sport of cross country running, positive attitude, willingness to help and motivate others, hard worker, and respectful of all athletes and coaches. This year’s captains are Jaime Bronga, Rachel Clary, Emily Lassalle, Christina Knapp, Ceylon Mitchell, Anthony Orot, and Bart Grabman.

Using drugs, alcohol or tobacco, or participating in hazing will result in suspension from the team.

Web page: www.eastxc.org