Cross Country Courses and distances
Each cross-country running course is different in composition. Distances are generally standardized, however there will be little in common between any two courses other than their distance. As such, accurate comparisons cannot be made between performances on different courses or even on the same course on different years as the weather and underfoot conditions can be significantly different. Middle School races are typically 2 miles. USATF Junior Olympic Youth age group distances are 2K (ages 8 & under), 3K (ages 9-12), 4K (ages 13-14), 5K (ages 15-16), race age is your age on Decemebr 31st.
Races are started en masse, sometimes each team having its own pen or box along the start line. A gun or horn is then sounded, and runners have a few hundred metres to converge from the wide starting line into the much narrower path that must be followed until the finish.
The runner is responsible for staying within a specified distance of the marked path. Courses may be marked using various methods, such as tapes and flags. Ground markings are also used, usually a solid or dashed painted centerline.
The course usually ends at a finish line located at the beginning of a funnel or chute. The chute is a long, roped walkway that keeps athletes single-file in order of finishing. Scoring is done by the noting of a number, or the issuing of a tag with the runner's position stamped on it which clubs use to compose a return for the race organisers. This helps the people running the meet make sure everyone is scored correctly.
The Meet Preparation
With regard to preparation for the meet, on meet days or the night before, athletes should avoid high fat and fried foods, eggs, milk, carbonated and acidic beverages. Take advantage of easily digestible foods in small quantities. Carbohydrates are the food of choice, baked potato, pasta, breads, etc. Water should be plentiful. Generally the last intake of food should be 2-3 hours before competition and this should be a light meal or snack. Drink up until 20 minutes prior to competition! Go into a race on the hungry side rather than the other way around.
PRE-RACE MEAL RECOMMENDATION Eat approximately 3-4 hours before the Meet. SAMPLE BREAKFAST MEAL:
a. Bowl of oatmeal with skim milk. (other similar cereal may be substituted)
b. Glass of orange juice. Other juices may lead to gastric problems!
c. Dry toast and jelly – 2 slices. (no butter!)
d. Regular tea. Not decaf
e. Cool water (even if you are not thirsty)
f. Avoid Fats or Sweets for twelve or more hours prior to the meet.
g. If you eat closer to race time then reduce the volume.
h. Take your last fluids no closer than 20 minutes prior to race start and limit the volume to 8 ounces or less.
Pre- Race; Get acquainted with the course and strategic spectator points; i.e., the start and finish lines as well as lesser-frequented areas where you may actually be heard over the cheering crowd. Know the Lassiter uniform so that you can encourage all of the team members. Each team member supports his/her teammates. Find the division for the race that your child is to participate in. DO NOT expect the attention of your child once they have joined the team at the race site. They need time to mentally and physically prepare for the race with the coach and team.
During The Race : Cross Country is not a sport observed from a stationary point. There are many ways for the spectator to enjoy watching a race. Certainly the start and finish are exciting aspects that you don’t want to miss out on but every child gives his/her all at these points! There are other vantage points along the course where the athletes loose concentration and need encouragement. You can be beneficial by voicing words of encouragement.
Post Race; It is important to expect that immediately after a race, a runner will be very fatigued with symptoms such as rubbery knees, glassy eyes, the appearance of fainting, nausea, and salivating. These symptoms usually subside quickly. Coaches are trained to treat these and other symptoms. There are generally medical personnel at the bigger meets. After a runner comes through the finish chute and receives a place card, it is his/her responsibility to report directly to the coaches to turn in the card and to be given feedback concerning the race. Athletes are also expected to do a team cool down before socializing. This does not mean that parents should refrain from contacting their child. A quick pat on the shoulder or congratulatory remark is certainly appropriate. All athletes are also expected to cheer on their teammates who are in the same race or in later races.
