Viking Cross Country 2016

PROGRAM GOALS  To teach all athletes about the sport of Cross Country and distance running.  To instill values in student athletes that can be utilized in all aspects of life: teamwork, sportsmanship, dedication, hard work, perseverance, goal setting and leadership.  To build a competitive team that represents Inglemoor and the Northshore School District at Kingco, Districts and State.  To create happy and healthy athletes that enjoy running and competing for their school. COMMUNICATION We will communicate with the team in 5 different ways:  Weekly email from the head coach to parents. Please contact Coach Kelly Richards if you are not receiving the emails. [email protected] Emails will go out on Saturday nights.  Coach will not be answering emails on SUNDAYS (day off )  Inglemoor Athletic Website o Inglemoor home page o Athletics o Fall Sports/Cross Country http://wwwnew.nsd.org/Page/8553  Athletic.net page for meet schedule and meet results http://www.athletic.net/CrossCountry/School.aspx?SchoolID=494  FACEBOOK page (captains) a closed group monitored by the head coach.  Inglemoor XC Website http://www.ihsvikingxc.org/

2016 COACHING STAFF Coach Years Athletic experience Past Coaching @ IHS experience Coach Kelly Richards 8thyear *Ran at Wenatchee High school, *Head XC and Track coach at [email protected] school record holder Kellogg Middle School (425) 273-1440 Also *All-American runner at PLU in *Assistant Track Coach at Married to Dan, mother to coaches both track and XC Shorecrest High School Anna and Paul track *Member of PLU Athletic Hall Teacher at Inglemoor of Fame *Level I USATF certified coach * Member of National * Masters Degree candidate in Championship team in 1988 Coaching and Athletic Administration Coach Rich Bennett 4th year *Track/XC at Timberline HS in *8 yrs Track and Field coach at Married to Gayle; father to Lacey, WA (XC Captain) Moorlands Duncan and Ruby. *36 year running experience *10 yrs Track and Triathlon *12 years marathons, 2 time coach at Northshore YMCA Boston Marathon * 3 time Ironman competitor *USA Triathlon Level I coach *Competitive age group athlete *Total Health coach/fitness *Ultra marathon and trail racer instructor at Northshore YMCA Coach Frank Shuck 9th year Ran XC and Track at Cordova Assistant track coach at Married to Joyce, Father to High School in CA Edmonds-Woodway, Shoreline rd Monica (Inglemoor Ranked 3 nationally for team College, Inglemoor Graduate) 400/800 runner in track Past head XC coach at Competed for the US Army Competitive road racer for many Inglemoor years Seattle Fire Department Fitness Instructor Coach Tim Hagan 4th year *Ran XC/Track at Seattle Prep *8 years Little League Coach Married to Elaine: Father to “Hill under Coach Father Thomas * Multi-year parent volunteer Baxter and Bernie. Baxter specialist” Sullivan SJ. for Track/XC at middle school played soccer at IHS, Bernie * Metro, District and State and high school level ran XC/track at IHS, Qualifier currently running for UW *Specialized in the 1600 on the track Coach Ashley Nichols 3rd year *Ran for IHS – 3 time state *Track and XC Captain at both Recent Graduate of Bentley qualifier Inglemoor and Bentley University and works at *Competed for Bentley University Protiviti Inc. in Seattle University, National XC qualifier *School record holder in the 10,000 meters *Currently running for Club Northwest in Seattle Coach Karra 2ndt year Scholar Athlete at Inglemoor Four year volunteer for High School – ran track and Team Luna Chix Seattle Whitmire cross country. 7 time Married to Brian; marathoner, 2 times Boston Triathlong; one year track th Marahoner, 1 Ironman triathlon, coach for Cycle U Triathlon Mother to Caden (4 nd grade) and Savannah 2 degree black belt in team; Girls on the Run coach Taekwondo and buddy (1st grade) in PACE at Woodmoor Elementary Owner and Life Coach at Sub 3 Life Coaching Coach Susie 5th year Ran at the Bush School, Track 2 years XC and Track and XC captain 3 year state Assistant and Head Coach at Fagerholm qualifier the Bush School Married to David Ran at Pomona/Pitzer for 5 years Physical Therapist XC/Track, XC Regional (RUNPT) at Corpore Sano Mother to Jakob Qualifier all 4 years Currently running for Darkhorse Physical Therapy International XC club team

2016 Captains BOYS – Ben Peltier (2nd year), Ethan Karlinsey (2nd year), Michael Dymek, Tyler Bourgeois, Wilson Turk GIRLS – Amanda Cunningham, Etta Moen (2nd year), Marlee Rickelton, Rebecca Ledsham and Sarah Elbert TEAM POLICIES Cross country is a varsity and junior varsity sport. We are not a club or intramural program. We must follow WIAA and Northshore School District policies and rules for student athletes to be a part of our program. Please note the following policies:  Athletes must attend and participate in 10 practices before they can compete in a regular season meet or invitational.  Athletes must regularly attend and participate in practices throughout the season.  Athletes must maintain passing grades and have a cumulative GPA of 2.0.  Athletes may not miss practice or competition for an outside club sport.  Athletes that practice with the team are expected to compete.  Parents and Athletes must sign the Coach/Athlete/Parent agreement. PRIVATE COACHING For the health and safety of the athletes and for the integrity of the team environment, we cannot allow athletes to train with a private coach or training group during the season. Parents and athletes who have concerns regarding this policy may make an appointment with the coaches and the school’s athletic director at the start of the season. ROAD RACES DURING THE SEASON We ask that athletes do not participate in road races or “fun runs” during the season. Please focus your energy and time into training with our team and for our scheduled races. ATTENDANCE POLICY Athletes are expected to be at practice every day. Any athlete who is going to be absent must contact Coach Kelly Richards [email protected] or (425) 273-1440 before the start of practice. ACCEPTABLE REASONS TO MISS PRACTICE  Illness that keeps an athlete home from school  Academic help from a teacher after school  Doctor appointment (please try to schedule outside of practice times)  SAT/ACT test.  Running Start Classes – please speak to Coach Kelly about your schedule! o Pre-arranged volunteer responsibilities (Evergreen Hospital, etc.) Athletes must provide a written note from their parent listing the practice dates that will be missed. UNACCEPTABLE REASONS TO MISS PRACTICE  Too much homework  Injury. You must check in with a coach before you miss practice or competition due to injury. We will work with you on an alternate training program.  Club sports (WIAA RULE)  Work. Please inform employer of our practices and competitions Athletes who miss more than 20% of our practices or have an unexcused absence will be asked to meet with the coaches and an administrator to discuss their eligibility to train and race with the team.

LETTERING POLICY

JUNIOR VARSITY LETTER Athletes must meet the following requirements:  Attend and participate at least 80% of the practices (at least 34 practices)  Attend and participate in 80% of the meets (at least 6 meets). Injured athletes are expected to come and support their teammates at all meets.  Follow all the team/school district/WIAA policies for athletic participation VARSITY LETTER Athletes must meet all the requirements of the JV letter plus at least ONE of the following criteria:  3 year participant with Inglemoor Cross Country  Top 9 runner at Kingco/Districts  Post a varsity level time @ at least 2 meets during the season o 22:30 for girls o 19:00 for boys Coaches reserve the right to grant junior varsity or varsity letters to athletes who become injured or ill and are unable to complete the season.

TOMAHAWK INVITATIONAL VARSITY/JUNIOR VARSITY TEAMS The top 21 boys/girls will be chosen to run in the varsity/junior varsity races at the Tomahawk Invitational on October 1st . Athletes will be chosen using the following criteria: 1. Performances at the September 14th and September 21st meets 2. Performance at the Seaside Invitational meet 3. Attendance/Commitment to the team 4. Overall health of the athletes the week leading up to the meet. ALL other athletes will be racing in the open race at the start of the meet!

KINGCO VARSITY TEAM 7 boys and 7 girls will be chosen to race Varsity at the Kingco Championships on October 22nd. Athletes will be chosen on the following criteria: 1. Athlete performance at the Tomahawk Invitational on October 1st. 2. Athlete performance at the 4 league meets. 3. Attendance/Commitment to the team 4. Overall health of athletes the week of Kingco. Illness and/or injury will be taken into account. PE WAIVERS and CAS hours Athletes wishing to receive a PE waiver or CAS hours for participation in cross country need to do the following:  Check in with their Inglemoor counselor or IB coordinator on the proper requirements and paperwork.  Train and compete with the team through the LAST MEET OF THE SEASON (10/22) and meet the requirements for a Junior Varsity or Varsity letter.  Follow the Athlete Code of Conduct and Inglemoor Cross Country team policies. Athletes who have a poor attendance record will need to meet with the head coach and the school’s athletic director to discuss receiving a PE waiver. * Athletes who need paperwork signed must arrange a time with Coach Kelly Richards BEFORE the season is completed. The ice cream party on 10/24 is the best time to have your paperwork signed.

TRANSPORTATION TO MEETS  Transportation will be provided for athletes on a limited basis to our away meets. Please look at our schedule for more information.  Athletes may ride home with a parent. We ask that all athletes check out with a coach before they leave the meet. Attendance is taken on the bus before it departs the race course and heads home to Inglemoor.  Athletes wishing to get a ride home with another athlete/parent MUST have a written note turned into the coaches signed by their parent.  Transportation is NOT provided to our home meets at St. Edward Park.  Athletes MAY transport themselves and others to home meets OR meets within a 10 mile radius (St. Edward State Park, Redmond or Marymoor Park)

UNIFORMS Uniforms will be distributed on September 2nd. All athletes will be provided with a jersey. Shorts are available for check out or may be purchased. We ask that athletes wear their uniforms on meet days ONLY, not at practice or for spirit wear at home football games. Replacement Cost = $35 for jersey Athletes may turn in their uniforms on the two following dates: Monday, October 24th 4:00 -5:00 at the team voting ice cream party Monday, November 7th 6:00 – 9:00 at the banquet Additional dates may be arranged – contact Coach Kelly Richards Athletes who do not turn in their uniforms by December 1st will be issued a fine slip. TEAM SPIRIT WEAR Athletes and parents are encouraged to purchase a team t-shirt. Ordering is done via GEAR UP SPORTS http://www.gearupsports.net/inglemoor Other items are also available for purchase and a portion of the proceeds go to benefit the booster club.

PRACTICE SCHEDULE STARTING WEEK #2 Day Time Location Special notes MONDAY 3:30 – 5:30 St. Edward State Meet in grass field Park TUESDAY 3:30 – 5:00 Inglemoor Meet in the mat room WEDNESDAY MEET DAY See calendar for 8/31 and 9/7 – we meet locations will meet at St. Edward @ 3:30 THURSDAY 3:30 – 5:30 St. Edward State early release at 5 pm Park on 9/29 due to open house FRIDAY 3:30 – 5:00 Inglemoor Meet on the grass fields by the tennis courts Band members excused early on home football games SATURDAY 8:00/8:30 – 10:00 8/27 – Blyth Park See weekly email 9/10 – Brightwater from head coach on 9/24 – Bothell location address and Landing details on breakfast

NO PRACTICE – 9/22, 9/28, 10/19 = HOMEWORK SURVIVAL DAYS 

Athletes need to be dressed and ready to go at the start of practice. Athletes need to stay for the entire practice unless he/she is excused by the coaches. On Mondays and Thursdays, athletes may gather at the Weight Room Stairs for carpooling to St. Edward. Junior High Students may meet the team at St. Edward. On Tuesdays and Fridays, athletes will meet in the mat room for a team meeting. Athletes must arrange their own transportation to and from St. Edward State Park. Upper classmen may drive fellow athletes with parent permission. Coaches are not allowed to arrange transportation or transport athletes in their own vehicles. Please plan ahead and arrange transportation for your athlete!  If you choose to carpool with a fellow athlete, consider contributing $5 to cover their gas expense. EQUIPMENT FOR PRACTICE Athletes are expected to have the following for practice:  Appropriate running shoes and running attire.  Warm sweatshirt/sweats for cold days  Water bottle  Running watch or timer  Discover Pass for vehicles (if driving)  Varsity level athletes will be required to have cross country spikes for racing.  Minimalist shoes (barefoot shoes) and headphones are NOT allowed at practice

TRAINING GROUPS Athletes will be placed into training groups based on running experience and ability. Our training groups will be led by a coach or a captain. It is important that athletes follow the workouts prescribed by the coaching staff. Our goal is to keep kids happy, healthy and trained at an appropriate level that is challenging yet safe. Here is how the training groups will be divided up: GOLD –athletes who are new to cross country and running. These athletes typically run 10-15 miles per week during the season. The goal of this group is successful completion of a cross country season and learning the sport. WHITE – athletes who have some running or athletic experience and have been running during the summer (at least 3 days per week). This is our largest training group. These athletes typically run 15-20 miles per week during the season. GREY –athletes who have high school or junior high varsity experience and have been running consistently during the summer (at least 4 days per week). These athletes must be able to finish varsity level workouts. Depending on the individual, this group runs 20-35 miles per week during the season. These athletes can run sub 19:00(boys) and sub 22:30 (girls) for a 5K. BLACK – elite athletes who have varsity level experience and have run consistently during the summer (at least 5 days per week). This is our smallest training group. Depending on the individual athlete, they will run anywhere from 30-50 miles per week. These athletes typically can run sub 17:30 (boys) or sub 21:00 (girls) for a 5K.

Athletes will be moved around groups during the season depending on their progression at meets and workouts. Coaches will check in with athletes on a weekly basis to see how they are handling the workouts. It is important that athletes communicate if the workouts feel too difficult or too easy.

TRAINING WEEK A typical training week looks like this: DAY TYPE OF WORKOUT EFFORT MONDAY Intervals, fartlek, hills, track HARD work, Oregon drills on grass TUESDAY Conditioning Stations, race EASY prep WEDNESDAY COMPETITION HARD THURSDAY Aerobic Run MEDIUM FRIDAY Conditioning Stations, race EASY prep, easy run or yoga SATURDAY Aerobic/tempo run or Medium or hard (depending COMPETITION on schedule) SUNDAY OFF MANDATORY REST!!!

ST. EDWARD STATE PARK We are very fortunate to be able to train and race at St. Edward State Park. To park a vehicle, athletes and parents will need to purchase a Washington State Discover Pass available at this website: LONG RUNS Athletes will placed into groups for our long aerobic runs on Thursdays based on ability and training speed. Athletes must follow these procedures: 1. Inform coach of the route you will take before you leave. 2. Stay with your group at all times. 3. Run in groups of 4 or more. NOBODY RUNS ALONE AT ST. EDWARD STATE PARK. 4. If an athlete becomes ill or injured, one runner must accompany him/her back to home base. 5. A coach will remain at home base at all times with a cell phone and first aid kit. 6. Stay on the trails and respect fellow park users 7. Return back to home base in time allotment directed by the coach. SEVERE WEATHER In case of severe weather such as wind, thunderstorms or heavy rain, the head coach will work with the athletic director in deciding the safety of running at St. Edward State Park. If practice is cancelled or the location changed, we will communicate in the following ways: 1. Email blast from the head coach. 2. Intercom announcements at both Junior Highs and the high school. 3. Facebook update. 4. Website update. BAND POLICY Several of our team members participate in Marching Band. To accommodate their busy schedule, the following allowances will be made: 1. Band members will be excused immediately after their race and cool down on Wednesdays to ensure they get back in time for band practice. 2. Band members will be excused at 4:45 from practice the days of home games. 3. There will not be practice the night of the homecoming football game for ALL team members.

I NJURY POLICY Athletes who become injured and are deemed unable to run by a doctor or athletic trainer must follow these procedures: 1. Obtain written orders from a medical professional in regards to a return to play protocol. 2. Attend the 1st hour of each practice to participate in core and injury prevention exercises (if physically able). 3. Work with the head coach on an alternate training plan (biking, swimming, etc.) 4. Once an athlete is recovered, he/she must obtain a written authorization from a medical professional clearing the athlete to participate fully.