TEAM WEBSITE: www.tbirdcc.com
* What is Cross Country?
Cross country is a team running sport that takes place in the fall on a measured course over varied surfaces and flat and hilly terrain. In Nebraska, high school boys run 5,000 meters, also referred to as "5K" which is approximately 3.1 miles. Nebraska high school girls run 4,000 meters (4K) or approximately 2.5 miles.
Our home course is around the Bellevue West grounds. Many cross country meets are held on dirt trails, in parks or sometimes on golf courses. The Nebraska State Meet is held on the Kearney Country Club Golf Course.
* How is Cross Country
scored?
A cross country meet is scored by each team adding up the places of it's 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:
Bellevue West HS Somewhere Else HS
2 1
3 4
6 5
8 7
9 12
___ ___
Score: 28 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. As shown above, West's 6th and 7th runners finished in 10th and 11th place, 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
Bellevue West High School is a member of the Metro Conference, which includes all Omaha area Class A schools. There are 28 Class A schools in the state.
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.
Bellevue West is classified as a Class A School for athletics, which means that a varsity team is made up of 7 runners. Most meets allow for unlimited junior varsity competition so that nobody sits on the bench. There are exceptions to this format:
The Class of the Metro and the Omaha Bryan Invitational - races are run according to the class (grade) and athlete is in: 9th grade boys, 10th grade boys, 11th grade boys, and so on. Medals and trophies are awarded in each class! All team members will compete.
District Meet - varsity only. Top three teams and top 15 individuals qualify for the state meet. There are four districts in Class A, each comprised of 7 schools.
State Meet - varsity only, for teams and individuals who qualify at district meets.
* 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 before and 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 Bellevue West 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. Your son or daughter has received 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.
* Why
should my son or daughter run on the cross country team?
Perhaps more so than any other sport,
cross country offers numerous learning opportunities to the participant. These
learning opportunities can help develop and strengthen positive qualities and
character. Cross country runners will get the opportunity to develop the
qualities of hard work, self discipline, perseverance, determination, patience
and teamwork. The cross country runner also gets to set goals and start a
positive habit of health and wellness. Cross Country can help youth to foster a
healthy lifestyle physically, mentally, and socially.
* Helping your son or
daughter before the season.
Bellevue West 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 NSAA regulations prevent the coaches from holding an organized practice.
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.
* Cross
Country Practices:
It is the expectation of the coaching staff that
every student/athlete be in school and at practice every day. Doctor appointments,
family situations and sickness can interfere. Students are encouraged to
schedule any appointments that they may need to have on days other than
Mondays. That is an important practice day and really hard to make up. Most
other workouts, because of the individuality of the sport, can be made up on
their own if needed, although it is not recommended. Again, I encourage each
student to be at practice every day. If an athlete one is to be absent from
practice, I do appreciate being told in advance. Inconsistent practice
attendance that is unexcused could jeopardize a runner's availability to race
in a meet and could lead to his or her dismissal from the team.
Practice will begin
at 3:45 daily after school. Announcements and various administrative tasks are
taken care of first, followed by an easy warm up run and stretching. The heart
of the workout may consist of a distance run, a time trial, short intervals of
faster running, hill running or other training methods. Generally, the athletes
are divided into three groups depending on their ability and fitness level. The
workouts are tailored to meet the needs of the groups. For instance, the
varsity runners may do a distance run of 5 or 6 miles, the junior varsity 3 or
4 miles and beginners may run 2 miles. Following the workout is a cool down and
stretching period. Practice is generally finished by 5:30. On occasion, we may
hold a Saturday or Sunday practice, especially for the varsity team members.
*
Injury, Fatigue and the Importance of Sleep
Your
child will probably experience fatigue with varying degrees during the season.
This is normal. Early in the season the runners will be tired, particularly if
the athlete has not adequately prepared himself during the off season. They may
also experience sore muscles and joints. An adequate amount of sleep is very
important each night to allow the body to recover and reduce the tendency
toward injury. The most important night of rest prior to a meet is two nights
before the competition. This does not lessen the importance of the night before
the competition, because it is important too. As the season progresses, the
child's body should begin to adapt to the stess placed upon it. Do not be too
anxious to see a doctor at the first sign of muscle or joint discomfort. The
athlete should discuss the pain with the coaching staff first. The coaches can
suggest a course of action that may include ice, anti-inflammatory medicines
(ibuprofen, aspirin, naproxin), running on soft surfaces, reduced effort, or
complete rest.
* Selecting
the Varsity Team:
The varsity team, which is comprised of
the top seven runners, is determined for the first meet of the year by a time
trial. Runners eight through the last runner will run in the junior varsity
race. At each meet, both varsity and junior varsity runners will run the same
course so that a direct comparison of times can be made. Each subsequent meet's
varsity team is determined by comparing the time and place efforts of each of
our runners from the prior meet. Other factors such as practice attendance and
effort also determine who will run on the varsity squad. When determining the
varsity team for district and state, we use the efforts of the athletes over
the final two or three meets to help decide which athletes will compete and who
will be our alternates.
The
Cross Country Meet:
We will
usually arrive at the meet site at least an hour prior to the start of the meet
so that the athletes can jog and view the course and get adequately warmed
up. Warm up at a meet is the responsibility
of the athlete as the coaching staff is involved in other tasks. Generally the
girls will run first. With 20 minutes
remaining before race time, the athletes will arrive at the starting area for
stretching, pre-race sprints and final race instructions. The coaching staff
will be able to provide parents and friends with information about the course
that will allow the greatest ease in watching the race.
All runners in the race (sometimes as
many as 100 or more athletes) line up on a single starting line and begin the
race at the same time. The starting area is generally very wide which allows
for the start. Each team has a designated area to start called a
"box". The box allows for 4-5 team members to stand on the starting
line. The other two or three runners will be right behind them. Fans are
generally allowed to move freely around the course, but it is important not to
get in the way of the race. Lines or flags will mark the course and can be
easily seen. During the race, parents are encouraged to move from location to
location (depending upon what kind of physical condition the parents are in) to
watch your child and the other team members compete. Most races are on golf
courses or parks that allow for grassy surfaces to run on. However, some courses
are on school property, pasture ground, or park trails. Following the race, a
cool down jog of 5 minutes or more is recommended. Generally this can be done between the completion of the race and
when the awards are presented.
* 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 sales people 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.
* Cross Country Vocabulary
+ Blind Spots . . . locations on a cross country course where trailing runners cannot see those ahead. Trees, bushes or hills often create blind spots
+ Cool-down . . . jogging and stretching done after a practice or competition to gradually allow muscles to purge themselves of waste products which have accumulated during exercise
+ Dual Meet . . . a meet between two teams
+ False Start . . . leaving the starting line before the gun sounds
+ Fartlek . . . taken from the Swedish words for "speed play." The workout consists of easy running with the addition of hills or short fast bursts, followed by a return to easy running.
+ Finish Chute . . . a rope bordered funnel past the finish line that moves runners into a single file order of finish.
+ Invitational Meet . . . a multi-team meet
+ Lactic Acid . . .the by-product of anaerobic exercise. Lactic acid is toxic to the cells and can only be tolerated in small amounts. It contributes to fatigue.
+ Kick . . . a burst of speed at the finish of the race
+ Pace . . . average running speed over the course
+ Pack . . . a group of runners in close proximity
+ Personal Record . . . best-ever performance on a course, referred to simply as a "PR"
+ Racing Flats . . . special, lightweight shoes designed for racing, rather than daily training
+ Split(s) . . . recording a runner's time as he or she pass a predetermined mark on the course in order to check the runner's pace. Usually splits are taken at the mile mark(s) or at the 1000 meter mark(s).
+ Starting Box . . . area to which a team is assigned on the starting line
+ Surge . . . a tactical increase in the pace during competition
+ Triangular Meet . . . a meet between three teams
+ Top 7 . . . the varsity members of a cross country team
+ Training Flats . . . running shoes designed for long wear in daily training
+ Warm-up . . . running and stretching done prior to practice or competition to gradually warm up the body for more intense training or racing
+ Workout . . . a daily training session
*
Varsity Lettering Guidelines:
Run in
four varsity meets during the season. A runner who is injured for a larger
portion of the season and had earned a spot on the varsity squad may still
letter upon recommendation of the coach.
The runners that run on the varsity
squad in the conference, district and/or the state meet will letter.
A runner may letter upon recommendation
of the coaching staff. Any runner who consistently shows improvement throughout
the season may be eligible for a varsity letter.
* Bellevue West Cross
Country Coaching Staff
Jeff Novotny - Coach Novotny is the Dean of Students at West. This is his second season as head cross country coach. He is also the head girls track coach at West. Coach Novotny is a graduate of Bellevue East High School where he was a track and cross country state champion. He is the father of one 8-year-old son, Joey.
Craig Christians - Coach Christians has been cross country assistant for twelve years and also assists the track team in the Spring. He also maintains the team’s websites and compiles the states cross country rankings. He ran and competed at Willmar (MN) high school, Willmar Community College and South Dakota State University and has been a runner for almost thirty years. Coach Christians is a civil engineer employed by the City of Omaha. He has two daughters, Lauren (19) and Leah (13).
Both of the coaches are involved in running activities year round. They are active in Junior Olympic track and cross country during the off seasons. Both continue to run and compete in running events.
