THE SPORT: Cross country is a team running sport. Quite possibly the purest of all commonly contested sports, it requires only shoes, shorts, shirt and a running surface. It is an activity as old as history and can be practiced and enjoyed for a lifetime. It is a sport to be enjoyed for its own sake; glory and recognition come primarily from within the runner, not from outside. High schools in our area race at either 3 miles or 5000 meters (3.1 miles).

RACING & SCORING: A team consists of 7 individuals. The team score is the sum of the places of the first 5 finishers – though a team's sixth and seventh runners may displace the other team's scoring runners. Low score wins. In invitational races, there is no limit on the number of members on a team. Further, in some invitationals, the number of scoring places varies. In league competition, we field five teams: boys frosh/soph, and boys and girls varsity and junior varsity.

LEAGUE & CIF COMPETITION: In 2008, the Suburban League will conduct three "mass" league meets in which all seven league teams compete at once. The first two meets will be scored as a 6-way competition, invitational style—each school gets ½ point for each win in the league standings. At the end of the season, all 7 schools meet in one race. Teams get one league point for each team they beat. The total of the league points determines the league standings. The top 4 varsity teams automatically advance to CIF competition. In case of a tie, the league meet standings determine the CIF representatives. At CIF, schools are divided according to size. We are in Division II. The top 16 teams from CIF Prelims will compete in CIF Finals for a CIF Championship. In addition, the top 7 teams in the CIF Finals will qualify for the State Finals in Fresno. Individual athletes whose teams do not qualify for the next round can qualify individually by placing high in their races

We would like to share with you some of the areas that we emphasize during the year, so that you are familiar with our team philosophy.

Everyone is a winner: Running is tough enough just by itself. Each time you run a race, you work hard, regardless of where in the race you finish. Oftentimes, runners in the back of the pack work harder for their training and ability level than the runners at the front. So, if a runner improves a time, helps push a teammate to a good performance, builds confidence, et cetera, these are all victories.

Running takes work: There is no secret to long distance running. Athletes must be willing to run, run hard, and run frequently. This is the only way to consistently improve and succeed. When school starts, workouts are every school day from 2:20 p.m. until 4:20 p.m. and anything that gets in the way of making it to the daily workouts is something that gets in the way of improvement.

Expect the best: As a team, we aim high. The State Meet at the end of the season is the ultimate goal. It is a tough road, but can be done if we focus. That means that every workout, every warm-up, every race, every step we run is in preparation for that State Meet. There are other goals during the season, including improving personal bests, high team placings at invitationals, league championships, but these count only as steps along the way. It is not necessary to reach the long-range goal each year, but to make the best possible effort towards our goal is important.

The Team is more important than individual achievement: As much as we desire personal achievement and improvement for all of you, it is more impressive that the whole team improve and succeed. It is a balance that the individuals help the team, and the team concept in turn brings the individuals to success.

Varsity Attitude: And just what is this thing called the Varsity Attitude?

Remember, being on varsity does not mean that you somehow have the privilege of doing less — instead, it means that you have the honor of doing more.

Preparation for the 2008 Cross Country season starts NOW! Over the summer months, all athletes are encouraged to develop a cardiovascular fitness base that will allow them to handle the rigors of training and racing in the fall.

Summer training is not a random attempt to prepare a runner for a long season. It is the first step in a carefully prepared year-long group of "cycles" that leads to the optimum development of a high school runner. No year can be truly successful without a determined effort to get the most out of summer. The summer training cycle allows you to build strength and aerobic efficiency -- very much like the foundation of a building. The stronger the foundation, the higher the building can be built. Our goal is to emphasize strength in order to reduce the possibility of injury, increase the effectiveness of speed-work, and heighten the enjoyment of competition. No athlete who has an incomplete summer really has a fair chance to become the best runner they can be! It is a tremendous sense of accomplishment to look back on a summer and rejoice every time you race well as a result of the hard work you put in. Likewise, it is a constant source of disappointment when you look back over a year and dream of "what could have been."

GOALS: The setting and assessment of goals is very much an individual decision in cross country. Certainly the team has many goals but individual athletes must set their own. Some particular goals may include:

NOTE: PR can only be relevant if an athlete has previously run that course. (Under similar conditions.)

Remember: Distance Athletes are usually high achievers with high goals.  Expect the possibility of disappointment after a race. Although one goal may have been achieved, a runner may have fallen short of others and (may) not be satisfied with his/her total results. Athletes may need some emotional space after the race from both the parent and the coach.

SHOES: The biggest cause of injury in high school runners comes from shoes that do not provide adequate support or cushioning for the feet. There is no such thing as a brand or make of shoe that is best for everybody. Each person needs to be individually fit. If possible, go to a store that deals primarily with running equipment or to a specific salesperson who is an experienced runner. A knowledgeable salesperson can help you make a proper decision based on size, shoe width, running style and type of running training versus racing.

For a beginning runner, there are shoes that can serve for training and racing. Be sure that the salesperson understands that the shoe will be used for daily training. 300-400 miles (2-3 months) is about the most you can expect to keep a pair of shoes. See the coaching staff if you have additional thoughts or questions on shoes or other equipment.

Clothes & Other Equipment: It is not necessary to purchase specific running clothing. Uniforms will be worn at the meets. Loose fitting shirts and shorts are adequate for daily practices. Clean, dry socks for each practice will help to prevent blisters, athletes foot, and other foot problems. Students should have sweats tops and bottoms available for "cold" days. It is better to bring them and not use them than to not bring them and need them at the end of practice, especially when the time changes and  athletes are cool and wet from the sweat.

The coaching staff has made it clear that modesty is expected in the area and style of practice clothing and how it is to be worn. Boys with baggy shorts must have them pulled up. No under-wear should be visible. Watches are required at practice. Also recommended are dog-tags or a similar type of ID that is fixed to the shoe or worn that in case of emergency can be used as an important source of information as to name and phone numbers.

Running and your child
For families new to the sport, cross country offers some surprises and many rewards. There a few points to remember, especially early in the season, that will help to alleviate some parental anxiety.

Aches and pains
Expect your child to be sore and stiff, particularly in the first two or three weeks of workouts. Running is one of the most physically demanding of sports, and getting into shape is not an overnight process. This stiffness and soreness is normal and will subside with consistent running.  The soreness and stiffness will actually be relieved much faster with consistent running rather than sitting out a day or two to "get better." Inactivity does not activate the same type of muscle warmth that exercise does to promote recovery from aches.

Complaining
Also expect a fair amount of complaining. Getting in shape is never easy, and the mind does not necessarily control the body at all times. When the body wins out, the mind comes up with many excuses to avoid running, or at least running hard. This too will pass once conditioning improves and they can finish a workout and feel good.

An all-weather sport
Be aware that cross country meets (and workouts) are never canceled due to weather. Rain, hail, sleet, snow, fog, eclipse, temblor, or national emergency -- none of these are grounds for postponement (we did have a meet on 9/11/2001). So when race day comes around, and it is raining buckets, the race is still on. The only exception is when there is a stage 2 smog alert or multiple fires.

Pains to watch out for
Of all the aches and pains that accompany serious running, the ones that merit the closest attention are those in the joints of the knees and the shins. Knees and shins sometimes take a pounding, and the runner must rest or run on the grass or exercise in a pool or on a bicycle. Shins get easily bruised on some runners, and in some extreme cases necessitate a forced rest. Make sure the coaches are aware of any ongoing pains so that we may monitor them in workouts and make adjustments for each athlete.

Colds and sniffles are not by themselves reasons to avoid running. A head cold is an impediment to one’s best effort, but running does not contribute to a worsening cold. It is the lung infections and asthma or bronchial symptoms that need rest and/or medication, and could be cause for alarm.

However, runners as a group tend to be much healthier than non-runners, and have fewer of the nagging minor illnesses that plague so many other students.

Get buffed
Don’t be surprised if your son or daughter gains some muscle mass over the season, especially in the thighs and the calves. A dedicated runner will have some impressive leg muscles by the end of the season.

Running and recovery
Sometimes I wonder how parents let their children run after seeing the kids finish a race. The athletes are wobbly in the knees, covered with sweat, and thick-tongued and incapable of speech. They are pale, sometimes collapse, and not infrequently are nauseated. However, in a few minutes, and after some fluid ingestion, the color comes back, the legs regain function, and the athlete resumes the ability to chatter.

What is happening is that runners are often the type of athletes that become good by pushing themselves. Doing quality workouts over a period of time allows them to push themselves to fairly extreme limits, and recover nicely in a short time. This is one of the cornerstones of the La Mirada High School program’s success. We expect quality performances of our runners in workouts that allow them to push harder in races than many of their opponents.

Sticking it out
If you and your child stick it out through the season, expect some great races, some outstanding competition, and more than a fair share of success and recognition

Running is Fun
Special events in the LMHS running calendar (aside from that spontaneous displays of silliness that erupt on a regular basis throughout the season):

Just what happens at a cross country meet, anyway? At first sight, a cross country meet seems a jumble of bodies in flight amidst much shouting and arm-waving. These meets do really have a semblance of order, and usually follow a general format.

The start: All races should have a fairly long starting line, so each runner can get a toe on the line. If the starting area is smaller, each team gets a "box," a small section of the line, and the team puts runners behind each other. Most courses are approximately 3 miles long.

The race: Races start in a clump of runners and stretch out over the first half mile, and string out pretty well by the first mile. There is an apparent lull in the middle of the race as the runners don’t seem to be changing positions much, but the finishes are always exciting. Many courses do not offer much visibility, so the runners seem to disappear for a while and then reappear for the finish. Other courses let the spectator and coach see more of the race in progress.

The finish: Hopefully there is a chute at the finish to keep the runners in order after they cross the line. Some smaller races just have a pair of cones to mark the finish line. There are various methods of handling the results. The runners are given a numbered card at the finish, to mark their finish placing, and later have the card, and their name taken by a meet official to record. Other races give the runners tags before the race, so the finish officials only have to remove the tags at the finish. It is always important to keep the runners’ finish in order to accurately give the runners their times, and to score the meet.

The warm-up and warm-down: Each team (varsity, JV, et cetera) should warm up for at least 15-20 minutes before a race, and warm-down for 15 minutes after a race. This should be done as a group, so the members of the team should be together both before and after the race for a period of time. After the warm-down teach team is expected to stretch together.  This procedure insures that there is less stiffness and soreness the next day.

Team Camp: The team camp is similar in nature to the side lines at a football or soccer game or the bench utilized by the basketball or volleyball teams. It is a place away from spectators, family, friends, and other teams. The purpose of the camp is to create "their space" at the meet event. The camp is used for changing clothes, team synergy, pre and post-race conversation as well as sort of a mobile classroom for the coaching staff.

Please be respectful of the team’s camp and allow your child to be adequately prepared and debriefed at the event. Often the coaching staff may designate a parent as an ambassador of the team or the coaches. Please listen to and follow the advice of this ambassador.

Pre-Race: Get acquainted with the race course and the strategic spectator points; i.e., the start and finish lines. It is also helpful to identify your school’s team uniforms.

Be aware that numerous races will be run during the course of the meet. A cross country meet may last anywhere from two hours to a full day. Races may be organized by the number of schools entered, the class level of the runners, or divisions. Find out what time your child is running and in which particular race.

DO NOT expect the attention of your child once they have joined their team at the race site. They need time to mentally and physically prepare for the race with the coach and the rest of the team.

During The Race: Cross country is not a sport observed from a stationary point (i.e. bleachers). There are many ways for the spectator to enjoy watching a race. One exciting aspect is to watch the start. After the start, you wish to move to another point along the course to cheer on and watch runners as they pass by. As the race develops, you may want to move to the finish area as the runners complete the race. Learn the names of all athlete’s on the team and encourage them as well.

All athlete’s appreciate your support and positive encouragement. All comments should be positive in nature and never negative to our team or any other team.

IMPORTANT: At no time is a spectator allowed to run alongside of a competitor with the purpose of aiding or pacing them. Please be mindful of that and most definitely be aware and look out for other athletes who are in the race.

Also, remember to dress for the conditions; fans need to drink water as well as athletes, and to have proper shoes.

Post Race: After a runner comes through the finish chute they might have been given a place card or have a name-tag to turn in to the coach(es) or scoring personnel. The runner’s responsibility is to report to the coach(es) and/or to cheer the rest of the teammates on their finish.

Immediately after the race, the kids need time together. They need time to share their excitement, frustrations, pain, overall feeling and coach(es) evaluations and analysis of the race. This builds strong team togetherness.

Also, be aware that runners have certain responsibilities after they finish a race. The runners need to warm down as a team after the race as well as actively support teammates who are still running or have yet to race. Taking your son or daughter from a meet immediately after their race may be convenient but is not the best scenario for the team. This practice does not take place in others sports and is not expected in cross country.

It is important to note: after a race, your child will possibly be more physically spent than you would anticipate. Symptoms may include rubbery knees, general weakness, and the appearance of fainting, glassy eyes, nausea, and salivating. These symptoms usually pass quickly. Coaches, trained in first aid, are aware of these physical reactions and have the responsibility and ability to treat them.