FAQ

Frequently Asked Questions about XC

WHAT EQUIPMENT DO I NEED?

The sport of XC is not an equipment heavy sport. Only a few pieces of gear are required to be an effective athlete.

Training Shoes: a good pair of training shoes is vital to stay healthy all season and maximize performance & fun. From Track events and Jumps Go to a running shoe store (like Plateau Runner) to get properly fit for the shoe that meets your event’s needs. Expensive is not necessarily better. Do not buy Nike Free, or minimalist/barefoot shoes, unless you have first cleared it with the coach. These shoes are designed for a specific training purpose and should not be used as a athlete’s primary training shoe. If you want to buy a 2^nd pair of shoes to be used for interval days then a lighter training shoe can be purchased. Talk with your event coaches, they are happy to help.
Running Watch/GPS Watch: We do a lot of timing of intervals and runs during the season. It is important for athletes to have their own watch. These can be simple watches with a start/stop timer, or more elaborate GPS running watches.
Water Bottle: It is important to stay hydrated all day, and to bring a water bottle to practices to remain hydrated during workouts. Hydration packs (i.e. Camel Paks) or carriable water bottles are not necessary. Just a nice basic (and unique) water bottle with your name on it
Training Socks: Blisters are a necessary evil for athletes. Having proper shoes and socks can help significantly in blister prevention. Just don’t get cotton socks, or blisters will form quickly. Plateau Runner can help you with proper socks.
Comfortable Training Clothes: There are lots of great training cloths out there, which can make XC more comfortable and fun. However, it’s not necessary to buy expensive tops and short, just be sure to wear comfortable clothing (shorts & t-shirt or tank top) to practices.
Cold Weather Gear: Late Fall in the NW is can get rainy, windy, and cold days. Long sleeve T-shirts, sweatshirts, sweatpants, running pants, a good hat and a pair of gloves will be helpful for training. See requirement guidelines under practice requirements. Rain gear for XC meets will be issued by the school to each athlete to wear at meets for the season.
Competition Gear: Uniform: Athletes purchase their own Uniform (Singlet and shorts), that they will be able to use for their whole time while on Eastlake XC. The same uniform is used in Track, so they can purchase once for both sports. Warm-up Jacket: will be issued to each athlete and needs to be returned at the end of the season, or they will need to pay a fine. Warm-up Pants: black running pants are available for purchase at a discounted price, and are required to be worn for each XC meet. Uniforms are Ordered under Team Registration.

HOW DO I LETTER?

Cross Country is an extremely challenging and rewarding sport. The following formula will be used to award varsity letters.

Varsity Letter Awards recipients must fulfill 3 of 6 below criteria:

Kingco Varsity, State qualifier, or NXR Qualifier
3.5+ GPA (must bring coach proof of GPA as of Monday after Kingco)
No unexcused absences and attending all meets
3^rd+ year out for XC
PR at Kingco (JV or Varsity)
Season best sub 18:30 (boys) or sub 22:30 (girls)

HOW DO I FIND MEET RESULTS?

Current season and historical results can be found at athletic.net.

IF I NEED TO MISS PRACTICE WHAT DO I DO?

Missing practice should be a very very rare occasion. Every effort should be made to ensure doctors appts, tutoring, work, etc do not conflict with practice.
If you must miss a practice you MUST notify Coach Troy (tanderson@lwsd.org), Jody, or Nancy(npixler@lwsd.org). If you notify your Coach before missing a practice, then verbal notification is acceptable. If it is the day after then you will need to bring a note (or email) by a parent, and this must be given to Coach the day after you were absent. Attendance will be taken DAILY. (Practice starts at 3:35, unless otherwise noted).

An absence is unexcused if you did not notify a coach ahead of time or your parent did not provide an email after the fact. If you have 2 unexcused absences then we will discuss with you and your parent if you can remain on the team. 3 unexcused absences will mean you have removed yourself from the team

If you have 5 or more absences of any kind we will likely discuss if remaining on the team is possible.

Unexcused absence means you will not participate in that week's meet. If you have more than 1 absence in a given week you will likely not participate in the meet.