Cross Country

PRE-SEASON INFO & FORMS

Welcome to the 2011 Chantilly Charger Cross Country Team. I am happy to have you, and applaud your decision to join, complete with the enthusiasm and commitment towards individual improvement, and towards team contributions. This is a sport which tests the body and mind, and which combines such individual efforts into a solid team and communal goal.

There is a lot to absorb at the beginning of the season, and a lot of information that you need to digest. I must stress that this applies equally to the returning veterans as it does to the rising freshman or CHS newcomer. It is my expectation that you read everything carefully, and that you ask questions promptly, when something is unclear. It is important that everyone is on the same page from the get go... this is how strong teams are built.

Sign-up Information (in June)

Administratively, there are a few steps you need to undertake ASAP.

Provide me with your personal data for my database. In an effort to conserve paper this year, this will be done electronically: Cross Country Athlete Info. Fill this out completely. It will provide me with all of the personal info I will need to enter you in our database, register in eTraXc.com, and put you on our roster.

On the same page, please have your parent fill out the link labeled: Cross Country Parent Info. This will give me emergency contact info, and an email address which will allow us to keep you informed regularly.

Within a day or so of receiving your profile info, I will register you in our new Team Management website, www.eTraXC.com. You will receive a user name and PIN number.( For those who ran in past years, this will be taking the place of Blackboard. Take a few minutes when you receive your info to sign on, and poke around on the site. You will be expected to use it regularly (daily, or at least several times a week) to log in your workouts in the Training Module. There will also be a blog function for teammates to contact one another for chat purposes (pertaining to cross country). Lastly, as people are entered into the program, I, or any other member, will be able to send out emails to the team. I will use this for announcements or reminders; team members may prefer to use this to perhaps arrange locations/times for practices, or other team gatherings. NOTE: I will be tracking your training through this, so be diligent in logging in, and be honest and complete. This is very important. I expect it to be used, starting on June 8th.

Make plans to get a VHSL Physical TODAY!!!!! Do NOT wait until August to get one, as you will not be allowed to practice, starting August 2nd, without one. You must use the proper form, which can be found on our team page (again at: http://www.chargercctrack.com/ccforms.html). Simply download it and print. Please note that I have no flexibility on this; make sure that ALL signatures are completed, and that insurance information is given. If you do not have insurance, see me ASAP. There is inexpensive student insurance available through the school, but it needs to be done in advance.
I am requesting the following forms submitted to me at Chantilly HS NO LATER THAN THURSDAY, JUNE 16th They can all be downloaded from our team website.
- Emergency Care Card
- Spirit Pack Form w/ Check- You will need, at minimum, to purchase the following items:
  - Team T-Shirt (BlackUnder Armour…to be worn at meets)
  - Jersey (This is same as last years…everyone needs one unless you have it from last year
  - Shorts (Boys) or Briefs/BoyShorts (Girls- you may get either design)
For those who are consider warmups, they consist of a purple jacket and black wind pants. These are not required, but teams that dress alike at meets display a sense of unity, both in appearance and in purpose, and thus it is encouraged.
- Physical Form (if Applicable)
- Complete both the Athlete Info and Parent Info surveys online. (Do not need to turn in any forms with this).
- Camp Forms(Permission Slip and Luggage Check (Check is preferred now, but if finances are an issue, let me know). Camp is an expectation, although not a requirement. It is VERY important to attend. The first 60 to sign up will attend.

Please give consideration to attending Blue Ridge Running Camp in late July. While this is more heavily stressed towards the veteran runner, it can also be beneficial to the novice, as well. The only thing I will stress, though, is that you go in shape. There are other camps out there; this is the one I am personally familiar with, and personally endorse. It is not imperative, as our team camp is, but still recommended. Varsity level runners are STRONGLY encouraged to attend.

Purchase a GOOD pair of RUNNING shoes. These should be a pair of shoes that are just for training, and not for everyday wear. These should not be basketball shoes, tennis shoes, or cross trainers. I recommend going to a running specialty store, such as VA Runner, Metro Run & Walk, Footsteps of Reston or Potomac River Running. Each of these stores are owned and managed by runners, and offer discounts for HS athletes. Moreover, they will help fit you with a shoe that is appropriate for your feet.

Keep track of all announcements/info by checking our team website (www.chargercctrack.com) regularly. It will be undergoing an overhaul this summer, which should help it be more user-friendly, as well having more info for the user.

Please study your workout schedule carefully, and start training. Starting is always the hardest part. Select the appropriate group, contact your teammates, and start running. Captains practices will begin on Monday, June 27th. Over the summer, we will meet at 7:15 am on Monday, Wednesday, Thursday & Fridays.

As an incentive for all team members to attend a maximum number of captains practices/conditioning sessions, we will are offering as an incentive a t-shirt at the end of the summer. This will be for anyone who attends at least 75% of the captains practices (and/or Blue Ridge Running) and logs in their runs appropriately on eTraXC.

Please DO NOT HESITATE to email me if you have ANY questions of any sort. Your summer training is key to your seasonal success, and it is my job, and my pleasure, to help you adjust as necessary, especially if you are new. My email address is MTGilchrst@aol.com. Please use it whenever necessary.

Cross Country Pre-Season Memo (downloadable)

Instruction on Using eTraXC.com

This summer we will be using a new website to track our training, communicate with team members, and post announcements. This will be in addition to our normal team website, www.chargercctrack. Our team management site will be at www.eTraXC.com. (This replaces our Blackboard site from seasons past.)

You are expected to use this regularly. As such, you will need to get on it ASAP, to get used to it. I will be checking them regularly to see who is using it to log in your training, etc. If I don’t see evidence of training, I am assuming you are not. This can easily be part of your workout routine; use it and get used to it, and you may astound yourself how much work you have gotten done this summer.

STEPS 1) Complete your profile. I will be putting everyone’s name into the roster ASAP, along with your email address. You will be sent an introductory email when this is done, with a private PIN number that you will use for log-in purposes. When you first log-in, go to the ROSTER function, click on your name, and update your profile completely. This should be private information that only and I (as administrator) can see.

2) COMMUNICATIONS- You may wish to use this to send emails to your teammates. You may not have direct access to their emails, but you can send out individual or group emails through this platform. This will be especially good to use if you are planning on running together, or organizing practices/social functions over the summer. I will also be posting a weekly blog forum, which I will expect you to log on to at least once a week. Talk about how your training is going….is it good/bad, are you getting stronger, dealing with injuries, improving on hills, or getting used to distance, etc. This is a requirement.

3) TRAINING- This is one of the most important functions of this, and is an absolute REQUIREMENT of ALL athletes to use. This will allow me to assess your training. When you click on the TRAINING button, you will go to the Training Log function. Each day, you need to enter data for what you did that day. Be as detailed as possible. Include how long/far you ran, comments about the nature of the workout, including weather, type of workout (ie: hills, easy, tempo, etc); if pertinent, who you ran with, and definitely notes on how you felt. If you cross trained (bike, swim, etc), add that either as well, or instead. Include your weights or supplementals. If you are injured, or hurting, list that as well. Please understand that this log is both for your benefit and for mine. It is important for me to assess the type of work you are doing, and if you are training properly. I will be able to get a sense of the preparedness of the team, when I see the work being done. As runners, it is important for you to get a gauge of what you are doing. If you are running everyday and feeling good (or bad), it is good to know why. If you have not been running, that becomes evident too, when you look at the training log summary and see a lot of empty blocks. Use this as a motivating tool to for yourself into running when you might otherwise not want to. In addition, there are individual and team summaries, so you can not only see what you are doing, but also how the rest of the team is working. Supporting one another in a positive manner is crucial to team success.

4) Other Functions- Take a few minutes to play around with this site. I will continue updating it regularly over the summer with announcements when pertinent. I intend to put your workout schedule into the training module. I will concede that this is new to me as well, so I am still learning about the range of possibilities, but I do intend to make this an integral part of our team management.

Instructions on eTraxc.com (downloadable instructions)

Cross Country Pre-Season Forms

2011 Cross Country Forms List- Please check to see if you owe any forms still. If a certain column is colored, you have not turned in that form. If there is a notation, you are missing part of the form (ie: Insurance Info for the Physical; or the Luggage Search form for Camp). If it says $ Needed, that is self-explanatory (re: camp). Most of these forms are self-explanatory. The Athlete Info, & Parent Info, are online surveys, and can be accessed above.Please fill these out completely. If you believe that this is in error, bring it to my attention, but I would still prefer that you simply print out the form again, and re-sign it. I will admit to any error I make, but when it comes down to it, if your form is missing, it is missing. Please get them in ASAP.

2011 SUMMER TRAINING AND INTRODUCTORY PACKET

Instructions on eTraxc.com (downloadable instructions)

2011 SUMMER WORKOUT SCHEDULE

2011 Cross Country Forms & Signup Information Memo- Please read carefully and heed all items (ie: completing Athlete and Parent Info Surveys below, signing up to www.eTraXC.com, and turning in all forms on time.

Cross Country Athlete Info - Please Fill out completely and accurately ASAP. You will be added to our database and added to www.eTraXC.com as well.

Cross Country Parent Info - Parents, please fill out completely and accurately, so that you we can keep you informed regularly.

2011 ATHLETE SPIRIT PACK FORM (Due back to Dr. G by Thursday, 6/15)

2011 PARENT SPIRIT PACK FORM (Due back to Dr. G by Thursday, 6/16 or Monday 8/2)

VHSL Athletic Physical & Eligibility Form (due prior to 8/2/10)-please complete & SIGN all 4 pages, AND include Insurance info (Required) ) (Form 2011)- Dated AFTER May 1, 2011

Emergency Care Card (due Wednesday, 6/16 to Dr. G) (Please note: Only ONE copy is needed,not two).

Concussion Education Program- As of July 1st, 2011 FCPS is requiring that each athlete and ONE parent must complete a short Concussion Education program online, good for one school year. The program is located at the preceding link. Upon completion, please print and save the certificate, demonstrating that you have completed it, and submit to Dr. G. This can be done any time during the summer, but is required prior to August 1st.

Camp Info

2011 CAMP INFO SHEET (return to Dr. G w/ $225 Check & Following two forms)

Camp Permission Form & Luggage Check Form

2011 Camp Itinerary & Roster- Includes Daily Itinerary, roster, list of things to bring & map/directions.

Blue Ridge Cross Country Camp- This is an additional camp, not run by CHS, but recommended particularly for the veteran runn. It is run from July 24th-29th.

Lost River Roster- NOTE: Camp is limited to 60 team members. Our roster is filled up. Please note that in order to fill spots on the waiting list, such factors as attendance during August practices, July conditioning, performance in tryouts and during scrimmage may be considered.

FOR YOUR PERUSAL: Enrichment & Enlightenment

"Mensh's CC Workouts"- Detailed description of the different type of CC Workouts- what they are and why we use them

Running isn't just a Hobby- by Brad Siragusa

Team Meeting Materials

As a Reminder: We will be meeting on Monday, August 1st @ 7 pm in the CHS Cafteria. This is a very important meeting for ALL ATHLETES & THEIR PARENTS. You must get any absences excused by Dr. Gilchrist (essentially meaning that you are out of town).

If you are out of town and can't make the meeting, you are responsible for having all of the forms above submitted, and for printing off the following forms, and turning them in.

Pre-Season Meeting Agenda- Please review to see what you are missing.

Cross Country Team Bible (PDF)-(SIGN & RETURN LAST PAGE ONLY)The last page must be initialled and signed by parents and athletes in each section, referring to the attendance/cut policy, and other team rules.

FCPS Extra-Curricular Policy Form- (SIGN & RETURN LAST PAGE ONLY)These refer to the county rules regarding drug/alcohol use, as well as other guidelines governing athletic behavior. This will be reviewed each season.

BOOSTER CLUB MATERIALS (PDF File)- This is all optional, but parents are invited and encouraged to review, and possibly either join the Boosters, or perhaps partake in one of their sponsorship programs, which ultimately benefits both the Booster Club and the Cross Country Team.

Milestat Subscription Order- For those of you who wish to get the most in depth information on cross country/track & field in VA, Milestat.com is a wonderful resource for results, photos, videos, meet summaries, etc.

Pre-Season Practice/Meet Schedule- You are expected to set ALL of these dates aside, and make them a priority. All absences must be both approved and excused by Coach Gilchrist. Assume you are running unless otherwise told by Coach Gilchrist.

Pre-Season Workout Schedule