For those who don't know, here is how it works...
Scoring - Each team competing in a cross-country meet consits of seven runners, you need at least five for a team. The first runner to finish scores one point, second place two points; third place three points; and so on. All of the competing runners who finish are ranked and scored in this manner. The final team score is then determined by totaling the points, lowest total is declared the winner. The lowest score possible is 15, when a team has places 1, 2, 3, 4, and 5.
Even though the sixth and seventh runners on a team are not able to post scores for their own team, these "kickers" can increase the total score of the opposing teams if they finish ahead of the first five runners of the opposing team.
In the event a team does not finish at least five runners, the places gained by the few who finish shall not be counted. For instance, assume that a man wins the race but is the only man on his team to finish the race. The second place runner would then be awarded the first place points and all other runners would be moved up accordingly when scoring.
Meets - A cross country course is 5 kilometers (3.1 miles). However at certain meets the distance could vary, but a typical course is 5k. Courses range from trails, pavement, grass, gravel, mud, through creeks, you name it. A jamboree is a race less than two miles. At a meet, the middle school runs first, boys and girls together, then normally high school girls go next, then the high school boys; sometimes high school girls and boys switch making boys go first and girls last.
Practices - Practices range from speedwork on the track to long runs (LFR's) ranging from 6-9 miles. Typically we have a range of runners, so the varsity runners will run further or faster than others on certain days. Practices are to help you get your endurance and speed up in order to help you run a good 5k race. Depending on how fast you are capable of running a 5k race determines how far or fast you run at practice. Your goal is to become the best possible cross country runner you can be.
Warm-Ups and Cool Downs - Before practice and races you need to warm up a little. Warms ups consist of dynamic stretches, or moving streches, such as butkickers, high knees, karaoke, lunges, etc. The whole idea is to get your heart beat up a little and to make sure your body is ready to run.
After practice or races you need to cool down by static stretching. Static stretching is stretching while at rest, like reaching out and touching your toes, the butterfly, the beauty queen, etc. Stretching after helps relax the muscles that have just been exercised. You do not want to static stretch before running.
Even though the sixth and seventh runners on a team are not able to post scores for their own team, these "kickers" can increase the total score of the opposing teams if they finish ahead of the first five runners of the opposing team.
In the event a team does not finish at least five runners, the places gained by the few who finish shall not be counted. For instance, assume that a man wins the race but is the only man on his team to finish the race. The second place runner would then be awarded the first place points and all other runners would be moved up accordingly when scoring.
Meets - A cross country course is 5 kilometers (3.1 miles). However at certain meets the distance could vary, but a typical course is 5k. Courses range from trails, pavement, grass, gravel, mud, through creeks, you name it. A jamboree is a race less than two miles. At a meet, the middle school runs first, boys and girls together, then normally high school girls go next, then the high school boys; sometimes high school girls and boys switch making boys go first and girls last.
Practices - Practices range from speedwork on the track to long runs (LFR's) ranging from 6-9 miles. Typically we have a range of runners, so the varsity runners will run further or faster than others on certain days. Practices are to help you get your endurance and speed up in order to help you run a good 5k race. Depending on how fast you are capable of running a 5k race determines how far or fast you run at practice. Your goal is to become the best possible cross country runner you can be.
Warm-Ups and Cool Downs - Before practice and races you need to warm up a little. Warms ups consist of dynamic stretches, or moving streches, such as butkickers, high knees, karaoke, lunges, etc. The whole idea is to get your heart beat up a little and to make sure your body is ready to run.
After practice or races you need to cool down by static stretching. Static stretching is stretching while at rest, like reaching out and touching your toes, the butterfly, the beauty queen, etc. Stretching after helps relax the muscles that have just been exercised. You do not want to static stretch before running.
