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Contents
What is Cross Country?
How is Cross Country Scored?
Levels of Competition/Participation
League Meets
State Meet
What it takes to be successful
Train before the season begins
How to buy running shoes and equipment
What is Cross Country?
Cross country is a team running sport that takes place in autumn on a measured course over varied surfaces and terrain. In Washington , high school boys and girls run 5,000 meters, also referred to as "5K" which is approximately 3.1 miles.
Our home course is in and around Hartman Park , across the street from the high school. Many cross country meets are held on dirt trails, in parks or sometimes on golf courses. The Kingco League Meet is held at Lincoln Park, in West Seattle. The Washington State Meet is held on the Sun Willows Golf Course in Pasco .
Typically, Redmond has two or three home meets every year at Hartman Park.
A cross country meet is scored by each team adding up the places of its top 5 finishers. As in golf, the low score wins. For example, a team that scores 28 points wins a dual meet against a team that scores 29 points:
RHS |
Other
HS |
2 |
1 |
3 |
4 |
6 |
5 |
8 |
7 |
9 |
12 |
Score
= 28 |
Score
= 29 |
10 |
13 |
11 |
14 |
A team's 6th and 7th finishers can also figure in the scoring if they place ahead of other teams' top 5 finishers. When that is the case, they become "pushers" by pushing up their opponents' scores, as is the case above. Redmond 's 6th and 7th runners finished ahead of Somewhere Else's 5th runner, helping to win the meet.
If the score is tied after figuring the places of the top 5 finishers, the team with the fastest 6th runner wins the meet.
Levels of Competition/Participation
Redmond High School is a member of the Kingco Conference, which includes the Lake Washington School District , the Northshore School District , and the Seattle School District Class 4A schools. In Kingco meets, there are two races, one for boys and one for girls. This year the girls run first and it alternates back and forth each year.
At many of the larger invitational meets, there usually will be four races: girls varsity, boys varsity, girls junior varsity, boys junior varsity. The order of the races may vary.
League Meet
Varsity: Top two teams and top 10 individuals qualify for the state meet.
Junior Varsity: Everyone after the top 7; it is a non-scoring race.
State Meet
Varsity only, for teams and individuals who qualify at the League meet.
What it takes to be successful
More than anything else, success in cross country takes time . . . time to learn; time to train; time to eat, sleep and recover; time after school; time on weekends; and time away from other interests.
With the academic responsibilities of being a high school student, most student-athletes have quite a busy schedule! The willingness to devote the time that success demands is called DEDICATION!
Being a member of the Redmond Cross Country Team carries other expectations and responsibilities. Doing what is expected of every team member is called COMMITMENT. Attending team practices every day is one of the commitments we expect. Athletes receive a packet of information outlining our team rules and policies. Our goal is to develop team loyalty and individual responsibility and accountability among all our team members. High school sports are a wonderful vehicle for personal growth.
Becoming a good cross country or distance runner also takes PERSEVERANCE in addition to COMMITMENT. Most athletes are ready to make a sacrifice during a race, but those that make the sacrifice through months or years of training and racing are few indeed! Young cross country runners and their parents need to understand that there can be no hurry.
The fundamental condition of the young body cannot change overnight, but experience has shown that it can, and will change over a period of months and years of intelligent training. The example that comes to mind is Pat Porter. Pat ran 9:53 for 2 miles during his high school years. This is a respectable time, but it did not win the state championship. Due to his perseverance and commitment, Pat went on to become the greatest American cross country runner of all time, winning 10 consecutive National Cross Country titles.
Another commitment we expect is COMMUNICATION with our coaching staff. If a problem or illness is going to force your son or daughter to miss practice or a meet, we expect him or her to tell us about it personally and in advance. This does not mean relaying a message through a teammate or a friend.
Train before the season begins
Redmond runners are strongly encouraged to be on some sort of a training regime during the summer. Pre-season summer training is essential to build a fitness base for intensive workouts and races during the season. Team members meet regularly throughout the summer for group runs, though WIAA regulations prevent the coaches from holding organized practices in August before the official turnout.
A normal consequence of beginning to train is muscle soreness, which will soon go away. However, if a runner has not participated in sports before, this may persist for up to 2 weeks. They should communicate this to the coaches so we can adjust their training. Any athlete engaged in intensive training and competition is subject to injury. We can prevent most injuries when our runners tell us about their aches and pains before they become disabling, so we can have them treated by our athletic trainer.
A nutritious, well-balanced diet is essential for an athlete. Especially on race days, fatty and fried foods, and carbonated or acidic drinks should be avoided. Small portions of easily digested foods eaten at least 3 hours before competition are best. Water intake should never be limited. Most runners crave carbohydrates, since this is the primary fuel for endurance events such as cross country.
How to buy running shoes and equipment
We recommend buying shoes at a store that deals primarily with running apparel. Usually these stores have experienced runners as salespeople who can help you choose the right shoe with the right fit. There is no denying the fact that running shoes can be expensive. Ask the coaches for store locations that offer discounts to high school runners. The best way to prolong the life and function of a new pair of running shoes is to wear them for running only, not as school dress or for PE class. Loose fitting T-shirts and running shorts are adequate for daily training. On hot days, boys may prefer to not wear a shirt while training, while the girls may prefer to wear a top specifically designed for sporting activity. This is the option of each athlete.