Q. How is Cross Country Scored?
A. Cross country running is normally scored on a team basis. Points are awarded to the individual runners of eligible teams, equal to the position in which they cross the finish line (first place gets 1 point, second place gets 2 points, etc). Teams are considered ineligible to score if they have fewer than five. Only the first five runners in for a team are counted towards that team's score; the points for these runners are summed, and the teams are ranked based on the total, with lowest being best. In the event of a tie, the rules vary depending on the competition; often the team that closes scoring first wins, though in the US NCAA ties are possible. In high school competition, if two teams tie, then the victor is decided by whose sixth runner, the first one whose score does not count, finished first.
The lowest possible score in a five-to-score match is 15 (1+2+3+4+5), achieved by a team's runners finishing in each of the top five positions. If there is a single opposing team then they would have a score of 40 (6+7+8+9+10), which can be considered a "sweep" for the winning team. In some competitions, a team's sixth and seventh runner are scored in the overall field and are known as "pushers" or "displacers" as their place can count ahead of other runners. In the above match, if there are two non-scoring runners and they came 6th and 7th overall, the opponent's score would be 50 (8+9+10+11+12). Accordingly, the official score of a forfeited dual meet is 15-50. (Commentary courtesy of www.wikipedia.com)
A. Cross country running is normally scored on a team basis. Points are awarded to the individual runners of eligible teams, equal to the position in which they cross the finish line (first place gets 1 point, second place gets 2 points, etc). Teams are considered ineligible to score if they have fewer than five. Only the first five runners in for a team are counted towards that team's score; the points for these runners are summed, and the teams are ranked based on the total, with lowest being best. In the event of a tie, the rules vary depending on the competition; often the team that closes scoring first wins, though in the US NCAA ties are possible. In high school competition, if two teams tie, then the victor is decided by whose sixth runner, the first one whose score does not count, finished first.
The lowest possible score in a five-to-score match is 15 (1+2+3+4+5), achieved by a team's runners finishing in each of the top five positions. If there is a single opposing team then they would have a score of 40 (6+7+8+9+10), which can be considered a "sweep" for the winning team. In some competitions, a team's sixth and seventh runner are scored in the overall field and are known as "pushers" or "displacers" as their place can count ahead of other runners. In the above match, if there are two non-scoring runners and they came 6th and 7th overall, the opponent's score would be 50 (8+9+10+11+12). Accordingly, the official score of a forfeited dual meet is 15-50. (Commentary courtesy of www.wikipedia.com)
Q. What do I need to run on the team (gear)?
A. You should have a good pair of running shoes, the practice shirts issued by the team, a watch with a chronograph/timer, and consider investing in some good running shorts, socks, and tops. Stay away from cotton socks as they hold moisture and can cause more blisters, friction, and poor foot health. Opt for coolmax or even merino wool as they will aid drying and cooling as they don't hold moisture.
A. You should have a good pair of running shoes, the practice shirts issued by the team, a watch with a chronograph/timer, and consider investing in some good running shorts, socks, and tops. Stay away from cotton socks as they hold moisture and can cause more blisters, friction, and poor foot health. Opt for coolmax or even merino wool as they will aid drying and cooling as they don't hold moisture.
Q. What are the best shoes for cross country?
A. There is no best brand for everyone but avoid gimmicky stuff. I can't stress this enough... Get fitted at a good local running store who can look at your biomechanics/gait, determine your needs, and fit you properly. If you want some suggestions I am happy to take a look at your biomechanics and gait and offer some suggestions. When you try on your shoes bring in your old ones so they can take a look at them, wear clothes you can run in, and make sure you actually do little test runs at the store to get a better feel for the shoes. Look for a smooth feeling foot strike, and smooth transition from heel or mid-foot to toe, and a nice toe off. The heel collar should fit comfortably around the achilles and ankle bones and there should be no slipping in the heel. Make sure the widest part of your foot is in the widest part of the shoe (the ball) and that you have some room in front when standing so that you don't loose toe nails or impede the normal movement of the foot. Also, you will want to either try on shoes after you have run that morning, or chose a time later in the day so that your feet will already have swollen.
A. There is no best brand for everyone but avoid gimmicky stuff. I can't stress this enough... Get fitted at a good local running store who can look at your biomechanics/gait, determine your needs, and fit you properly. If you want some suggestions I am happy to take a look at your biomechanics and gait and offer some suggestions. When you try on your shoes bring in your old ones so they can take a look at them, wear clothes you can run in, and make sure you actually do little test runs at the store to get a better feel for the shoes. Look for a smooth feeling foot strike, and smooth transition from heel or mid-foot to toe, and a nice toe off. The heel collar should fit comfortably around the achilles and ankle bones and there should be no slipping in the heel. Make sure the widest part of your foot is in the widest part of the shoe (the ball) and that you have some room in front when standing so that you don't loose toe nails or impede the normal movement of the foot. Also, you will want to either try on shoes after you have run that morning, or chose a time later in the day so that your feet will already have swollen.
Q. How much sleep do I need and why?
A. Rest is essential to running well and helps the body heal. Studies suggest 8 to 9 hrs/ night is best.
A. Rest is essential to running well and helps the body heal. Studies suggest 8 to 9 hrs/ night is best.
Q. What are your thoughts on "barefoot" shoes or minimalist shoes.
A. They have merit as a training tool, but I don't suggest running in them daily as you will likely end up with a stress fracture or bone bruises and sit out your season injured. They can help runners gain proprioception and sense their running form better. For a couple of miles a week on softer surfaces the minimalist shoes are awesome to helpus re-learn what good form should feel like... I'll be first to admit I have had more than a half dozen pairs now and implement them in my training.
A. They have merit as a training tool, but I don't suggest running in them daily as you will likely end up with a stress fracture or bone bruises and sit out your season injured. They can help runners gain proprioception and sense their running form better. For a couple of miles a week on softer surfaces the minimalist shoes are awesome to helpus re-learn what good form should feel like... I'll be first to admit I have had more than a half dozen pairs now and implement them in my training.
Q. What days will the team meet this summer?
A. We will be meeting Tuesday and Thursday mornings at 7AM beginning Tuesday, June 10th.
A. We will be meeting Tuesday and Thursday mornings at 7AM beginning Tuesday, June 10th.
Q. Where will the team be meeting?
A. Check on the "Calendar" tab for the site and then refer to the "Running Sites" tab for maps and specifics.
A. Check on the "Calendar" tab for the site and then refer to the "Running Sites" tab for maps and specifics.
Q. How many miles should I be running a week prior to the season?
A. I strongly feel that high school athletes can do best at 40-55miles per week at the height of their training phases. Younger runners will be fine with less. That said, many college athletes will do 70+ miles per week but physiologically they are more able to handle the stresses and demands that those kinds of distances place on the body. More is not always better and too much intensity, duration and frequency will sideline a runner with injury.
A. I strongly feel that high school athletes can do best at 40-55miles per week at the height of their training phases. Younger runners will be fine with less. That said, many college athletes will do 70+ miles per week but physiologically they are more able to handle the stresses and demands that those kinds of distances place on the body. More is not always better and too much intensity, duration and frequency will sideline a runner with injury.
Q. How hard will we be training during the summer?
A. 90% easy- moderate aerobic runs—lots of miles @ conversational pace—with some hills and uptempo once in a while.
A. 90% easy- moderate aerobic runs—lots of miles @ conversational pace—with some hills and uptempo once in a while.
Q. What's up with the strides each week on Mondays?
A. I recommend each of our runners do strides on a soft, smooth- surface early every week. Strides in minimal shoes fire the secondary muscle groups in your legs that we use to balance and help set our form. Trail and/or grass runs help strengthen the supportive tissue in your legs and hips without the pounding of road miles and build proprioceptive feedback.
A. I recommend each of our runners do strides on a soft, smooth- surface early every week. Strides in minimal shoes fire the secondary muscle groups in your legs that we use to balance and help set our form. Trail and/or grass runs help strengthen the supportive tissue in your legs and hips without the pounding of road miles and build proprioceptive feedback.
Q. What should I bring to races?
A. Team issued backpack and race kit (shoes, socks, running shorts, singlet). Wear your race kit to leave school as there is not always an ideal spot or time to change at the race site.
A. Team issued backpack and race kit (shoes, socks, running shorts, singlet). Wear your race kit to leave school as there is not always an ideal spot or time to change at the race site.
- Water 2-4L(they don't always provide it)
- Any medication you take/ rescue inhalers, etc.
- Change of clothes for post race
- Fully charged phone