Read below to learn a little bit about our sport, Cross Country.
The Basics
A Team - Believe it or not, Cross Country is a team sport. Certainly, a runner can enjoy individual successes, but it's the team aspect of cross country that makes our sport so enjoyable. A team consists of seven runners with the first five used in a team score. The final two runners of the team, the 6th and 7th "man", also have important roles as they can displace an opponent's score.
Scoring - The lowest score is the goal. The position that a runner finishes in a race becomes that point value earned for the team's point total. So, 1st place equals one point, 2nd gets two, 3rd place will get 3 points, and similarly, if a runner places 100th, then that becomes a point value of 100. A perfect score of 15 points is when the top-5 on a team can take the first 5 spots in a race. Only on varsity is a team limited to 7 runners. All other levels (frosh-soph and JV) can have unlimited participation.
Cross country terms:
Invitational meet – a multi team meet. Runners typically have to be “invited” to participate. Coaches will notify those that are running in our invitationals.
Top 7 – the scoring members of a cross country team.
Course – the marked and measured route of the race.
Starting Box – designated area to which a team is assigned on the starting line.
False start – leaving the starting line before the gun sounds.
Finish chute – a rope bordered funnel past the finish line that moves runners into their single file order of finish.
Pace – running speed over a particular distance.
Surge – a tactical increase in pace during the race.
Kick – a burst of speed at the finish of the race.
Pack – a group of runners in close proximity.
PR (personal record) – a runner's fastest race time for a specific distance and/or particular course.
Strides – gradual acceleration (up to race pace or slightly faster) then a deceleration.
Racing Flats – special, lightweight shoes designed for racing, rather than daily training.
Splits – the accumulated time at various intervals during a race (usually each mile) showing an athlete’s progress.
Hydration – Vital to ensure the athlete’s body has enough water to perform at his/her maximum potential.
Warm up – a running and stretching routine that gradually warms up the body for intense running.
Cool (Warm) Down – a jogging/walking routine occurring after hard work outs or races that allows the muscles to purge themselves of lactates.
Invitational meet – a multi team meet. Runners typically have to be “invited” to participate. Coaches will notify those that are running in our invitationals.
Top 7 – the scoring members of a cross country team.
Course – the marked and measured route of the race.
Starting Box – designated area to which a team is assigned on the starting line.
False start – leaving the starting line before the gun sounds.
Finish chute – a rope bordered funnel past the finish line that moves runners into their single file order of finish.
Pace – running speed over a particular distance.
Surge – a tactical increase in pace during the race.
Kick – a burst of speed at the finish of the race.
Pack – a group of runners in close proximity.
PR (personal record) – a runner's fastest race time for a specific distance and/or particular course.
Strides – gradual acceleration (up to race pace or slightly faster) then a deceleration.
Racing Flats – special, lightweight shoes designed for racing, rather than daily training.
Splits – the accumulated time at various intervals during a race (usually each mile) showing an athlete’s progress.
Hydration – Vital to ensure the athlete’s body has enough water to perform at his/her maximum potential.
Warm up – a running and stretching routine that gradually warms up the body for intense running.
Cool (Warm) Down – a jogging/walking routine occurring after hard work outs or races that allows the muscles to purge themselves of lactates.
