Cross Country Rules

Wauzeka-Steuben

Cross Country
Updated 8/1/2016

COMMUNICATION

Head Coach: Kim Zimmerman                      Asst. Coach: Dean Zimmerman

Phone: 608-412-0076                                    Phone: 608-306-1465

Email : zimmekim@wauzeka.k12.wi.us         Email: d-zimmerman@mmm.com

CC Blog: wauzekacc.blogspot.com                Facebook: Wauzeka-Steuben CC

The first day of practice is Monday, August 15th. We will meet in the Hornet’s Nest lobby at 8:00a.m. Practices will be at 8:00a.m. until the start of school September 1st. Then practices will be at 4:00p.m. Practices will be 1.5 to 2 hours. You need to get in all paperwork- physical, emergency info and etc.

General Expectations:

• Treat everyone with respect
• Take care of yourself- physically, mentally(eat well, study for classes, get rest, etc.)
• Academics come first- your a “student athlete”. Recognize the importance of trying your best in everything you do. If you are struggling in a class, please let a coach know so we can help direct you appropriately.
• Follow ALL School rules, policies, etc.(Including Code of Conduct)
• Athletes are responsible for any school issued equipment. If lost or stolen, it is your responsibility.
• Speak directly with a coach and/or teammate if you ever have concerns and/or questions. If you think something is unfair, don’t understand something, etc.- it does no good to speak with others that are not in a position to provide answers and/or make changes.
• Set short and long term goals that will help you improve your individual skills and performances, as well as goals with the team.

Attendance:

Attendance is required. It is the expectation that you will be at all practices. Excused absences include: Pre  approved family leave, sickness, school obligations, or family emergencies. Doctor appointments during the school day needs to get a Drs. Note returned to the office (Mrs. C. Krachey) in order to participate in a practice/meet.  

One unexcused absence will mean no participation in the next competition/meet. Two Unexcused absences you will be asked to leave the team.

We need to know about any reason for absence in advance. Email or call

Head Coach: Kim Zimmerman 608-412-0076  zimmekim@wauzeka.k12.wi.us

Asst. Coach: Dean Zimmerman 608-306-1465 d-zimmerman@mmm.com

We don’t want to find out as a message from a team member/friend, which puts them in a awkward situation.

Conduct:

Being an athlete is both a privilege and an honor. You are representing our school and community at every practice and meet, and so it is expected that you hold yourself to the highest standards of conduct. You should take pride in yourself, your team and your school. Demonstrating that you are proud to be a part of the Wauzeka-Steuben Cross Country team.

There will be no put downs directed towards other members of the team, or any opponents. We all need to make the effort to stay on task and help one another out. Being positive and a encouraging team members is what being a team is all about. Everyone makes mistakes; the important thing is to learn from the experience, and strive to do better next time.

Swearing is not permitted during practice or at meets. Keeping your cool and remaing poised are both aspects of good sportsmanship, and that is something you should all strive to achieve.

Giving 100% in practice and in meets is the only way to improve in athletics! It shows coaches, teammates, family, friends, and fans that you are giving your all for a very special commitment you have chosen to make.

And Most Importantly- HAVE FUN!

Practices and competition:

At practices and meets, it is expected that you:

• Respect the coaches and officials
• Respect the opponents
• Are aware of the rules
• Support and be with other members of our team(not boyfriend/girlfriend) throughout practices and meets
• Athletes are to be with the team for the entire meet unless it is an absolute necessity that you leave. If we don’t have a note for leaving in advance(by the time we are on the bus to go to the meet) you will not be allowed to leave other than by bus after the meet.
• Do not use a cell phone. Cell phones should be turned off and away during practices and meets.
• Athletes are to be on time to all practices, meets and bus/van departures. Physically and mentally prepared to go.
• Inform coaches of any late arrival to practice in advance( be sure to have coaches phone numbers programmed into your phones)
• Warm-up and stretch as a team.
• Use your practice time effectively

Have yourself(or members on the same event as you) ready to go; warmed up and mentally prepared before you actually need to compete. You will perform better if you and your body is prepared(mentally and physically)

Be aware of your limitations. Tell your coaches if you are hurting(without whining) so we may help to prevent injuries from overuse, not a proper warm-up, etc.

Rules and Regulations

What to expect at a meet:

The terrain on a Cross Country course varies considerably from site to site.  Most courses in our area have a good mix of flat areas, hills, woods and open land.

At larger invites there are four to five races:  JV girls, JV boys, Varsity girls and Varsity boys.  At smaller races, there will be two races with JV and Varsity all on the same team.  At some of our meets there will also be middle school races.

High School boys and girls both run a distance of 5000 meters or 3.1 miles.  Most middle school races are around 1.5 miles long.

To help with scoring or timing, the runners are sometimes given numbers to wear which are pinned to their jersey or electronic chips to strap around their ankle.

Courses are marked with both flags and chalk lines. A RED flag means turn LEFT. A YELLOW flag mean turn RIGHT. You must go around the outside of the red and yellow flags. A BLUE flag mean GO STRAIGHT AHEAD- usually you can go on either side of a blue flag. If there are two flags on a flag stick, runners will obey the top flag the first time by that stick and the bottom flag the second time they pass that stick.

Often the 1-mile mark (1600 meters) and the 2-mile mark (3200 meters) are usually marked somehow.

The course will be clearly marked-this may be by a wide line marked, or by sign posts with large direction arrow wherever the course turns, or by flags mounted on stakes. Runners are supposed to stay within 3 feet of the chalked line.

***In the case of a discrepancy in the course markings, directional flag markings take precedence over any other course markings.

At the end of the course there will be a straightaway of at least 150 yards ending in a rope funnel with a mouth 15 feet wide. The finish line should narrow to a rope chute about 30 inches wide and at least 100 feet  long through which the runners file. At the end of the chute, runner may be handed a card indicating their place in the race.

Getting Ready to Race

Runners should start their warm-up 30-45 minutes before their race. The coaches won’t always be around to tell each individual runner when to start warming up.

The starting line has a box for each team and are numbered so that box #1 is on the runners left. Runners should be at the starting line at least 5-10 minutes before their race.

The following starting mechanics and techniques (season and WIAA tournament series) must be used at all meets:

Starters should not give instructions nor answer questions after the three-minute countdown. The starter will provide the following information given over the public address system:

15 minutes to the start of the race

10 minutes to the start of the race

5 minutes to the start of the race

3 minutes to the start of the race-All runners must have reported to the Clerk of Course

2 minutes to the start of the race-Runners remove sweats, coaches vacate area

1 minute to the start of the race-All runners must be positioned and remain behind the starting line

30 seconds to the start of the race

15 seconds to the start of the race

10 seconds countdown to 5 seconds

The start will fire the gun when all runners are “Motionless and Set”

If a public address system is available, the entire countdown to five seconds is done by the announcer. The starter will be responsible only for firing the gun when all runners are motionless and set.

Scoring

A Cross Country meet is scored by adding up the places of a team’s top five finishers. Scoring shall be as shown below:

Place: first        second        third        fourth        fifth        etc.

---

Points: 1        2            3        4        5        etc.

All competitors who finish the race are ranked and tallied like above. The team score then is determined by totaling the points scored by the first five finishers of each team. The team which scores the smallest number of points is the winner. As in golf, the low score wins. For example, a team that scores 26 points places ahead of a team that scores 29 points.

If fewer than five competitors of a team finish, that teams finishers will be disregarded and team scored will be re-ranked.

Ties in scoring are resolved by comparing sixth place finishers from tying teams. If only five competitors of tying teams finish, the tie is resolved by comparing top four finishers.

A team shall consist of seven members unless otherwise agreed. In competitions with four or fewer schools, each school is permitted to enter a maximum of 12 competitors unless otherwise agreed by the competing schools, but only the first seven on each team shall enter into the scoring.

WIAA Uniform/Equipment Rules

A uniform shall consist of:

• Shoes-Athletes must compete using the defined appropriate shoes/spikes. Runners must wear shoes or spikes. Spikes may not exceed ½ inch in length.

• Full length jersey and shorts(team issued by the school)
• The jersey may have school identification and also may have the competitor's name.
• The jersey may not be knotted.
• Any visible shirt worn under the jersey or other visible apparel worn under the shorts must be of a single solid color(items under short and the jersey do not have to be the same color).
• Headwear
• Only knit caps which may be solid or multi-colored. School name, school nickname, or school mascots are legal along with a single manufacturer's logo/trademark no more than 2 ¼ square inches with no dimension more than 2 ¼ inches in permissible.
• The identical uniform rule applies to all varsity and non-varsity teams.

• Headbands worn as ear warmers are allowed and subject to same rules as knit caps. Bandannas folded as a headband are not allowed.

• Gloves may be worn. They may be any color.

• Individual/teams competing in illegal uniforms as defined by the National Federation Track & Field and Cross Country Rules Book will be warned for a first offense and are subject to disqualification for a second offense.

• A competitor shall wear the assigned contestant number, when numbers are used
• Atomizer/Inhaler- Athletes carrying an inhaler needs to have a Doctor's statement for the need of the athlete to use the prescription. Also a copy is needed to show officials at meets.

***** Removing any part of the uniform, excluding shoes, while in a competition area could lead to disqualification.

Disqualifications:       A Competitor is disqualified if he/she:

• False starts
• Interferes with another competitor
• Use unsportsmanlike conduct or unacceptable conduct
• Receives any assistance from any other person that could improve that competitors performance
• Fails to complete the prescribed course that is defined by a legal marking system

Must Bring:

• Running shoes
• Racing shorts and top - team supplied uniform
• Sports bra (for girls :)
• Watch (this is also mandatory for practice)
• Sweatshirt & sweatpants (it gets cold when the sun sets)
• Two T-shirts (one form warm up / cool down and one for after the race)
• Three pairs of socks.  One for warm up.  In case of rain or wet grass, one dry pair to start the race and run your cool down in.  One dry pair for the ride home.
• Two large water bottles (this is also mandatory for practice, stay hydrated!).
• Food (sandwich, fruit, trail mix, etc. …)
• Deodorant
• i-pod (music to get you pumped up and focused for your race)

Before you get on the bus or van, make sure that you have your running shoes and racing uniform!

Optional:

• Gloves
• Beanie
• Racing flats (make sure that you have practiced in these before racing in them, strides are a perfect opportunity to start to break these in)
• Sunscreen
• Sunglasses
• Hat
• Second lunch
• Third lunch
• Cash for race T-shirts or snacks

Leave at Home:

• Boom boxes
• Jewelry
• Junk food.  Food is your fuel.  Eat good food, not junk food!
• Pop (water not pop!)

By signing below I certify that I have read and agree to the Cross Country Rules

Athlete signature:__________________________________________________

Date signed:______________________________________________________

Home Number:____________________________________________________

Cell Number:______________________________________________________

Email:___________________________________________________________

Parent signature:_________________________________________________

Date signed:______________________________________________________

Home Number:___________________________________________________

Cell Number:______________________________________________________

Email:____________________________________________________________

Parent signature:__________________________________________________

Date signed:______________________________________________________

Home Number:_____________________________________________________

Cell Number_________________________________________________________

Email:_______________________________________________________________

Cross Country Schedule

Bus/Van times will be handed out later so the meet times are verified.

JV/V            Tuesday, August 23 @ Westby High School @ 5:15p.m.                                

JV/V             Friday, September 2 @ LaCrosse Soccer Complex @ 6:45p.m.                     

JV/V             Tuesday, September 6 @ Westby High School @ 5:00p.m.

MS/JV/V      Tuesday, September 13 @ North Crawford High School @ 4:00p.m.for MS                .                    and 5:00p.m. for HS

JV/V            Saturday, September 17 @ Brookwood High School @ 9:00a.m.

JV/V            Thursday, September 22 @ Richland Center High School @ 5:00p.m.

JV/V            Saturday, September 24 @ Fennimore High School @ 8:20a.m.

MS/JV/V     Thursday, September 29 @ Kickapoo High School @ 4:00p.m.

JV/V            Saturday, October 1 @ Platteville High School @ 9:00a.m.

MS/JV/V       Tuesday, October 4 @ Boscobel(Ryan Zimpel Memorial) @ 4:15p.m.

MS/JV/V       Saturday, October 8 @ Riverdale REMS @ 9:00a.m.