1) Keep your GPA up.  You are a "STUDENT - Athlete".  A student first,
     athlete second.

2) Practices are held everyday (Mon-Fri) after school from 3:15-5:30PM
   (rarely longer) and Saturday mornings unless we have a meet.  You are
   expected to attend ALL practices and meets unless you have cleared it
   with the head coach at least ONE WEEK PRIOR to the days workout.
   Be aware of this commitment before you decide to join the X-C team.
   We will be training on Saturdays if there is no meet.  The Saturday
   workouts are not optional.

   o We realize that everyone has conflicts.  In order to handle this, we
      want everyone's conflicts, written down on paper with your name, by
      September 10, 2004.  After that date, they're unexcused absences
      unless discussed, in advance, with a coach.  This applies to conflicts with                                   practices  and meets.  Use a form for each conflict occurrence.

   o DO NOT have your friends tell me that you won't be at practice.
      If it's important enough for you to miss practice, then YOU should tell me
       yourself.

3) Appropriate Behavior.

   o No drugs, alcohol or tobacco.  If caught, you're off the team for the
      rest of the season - don't take the chance.

   o No Foul Language or derogatory terms.

4) Before - During - After Workouts.
   o Before and after ALL workouts we stretch (5-15 minutes).
   o During runs, stop to stretch only if you need to.  Do not stop to walk
       unless a coach says that it is OK..

   o Hydrate!! before, during, and after workouts and meets.

   o After all distance runs and before all intervals and races we stretch
        and do STRIDES, SPRINTS, or BUILD-UPS.

<>   o Before all races we warm-up as a group with jogging, stretching, strides,
        and sprints.  Wear your pants!!! 

5) Health Cards, Emergency Forms and Driving Note.

   o Health Cards & Emergency Forms in ASAP - no one races, or is in the
        Team Photo, without them.

   o Driving forms or get your parents to drive.

The forms can be found on the web site.
 

6) Recruit - Get your friends out to join the team.
 

7) If you can't make League Finals or compete in more than 50% of the
      meets,  then you need to talk to a coach before coming out for X-C.

8) Do NOT leave the meet site unless you have checked  with a coach first.

9) Hydrate!!

10)  You are not allowed to participate in outside races, meets or practices
       during our season.  That means all of your training will be done with the
        team only.

11) Keep a training log .

12) Have fun and run.

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