La Quinta Aztec
Cross Country
The beauty of cross-country is that you get out of it what you put into it. Hard work, a positive
attitude, and consistency will lead to daily improvement. We want each and every one of you to embrace
and enjoy the spirit of this fabulous sport. We look for you to develop poise under pressure, a strong work
ethic, and other character traits for sport and life.
A cross country team also forms individuals into a family. We all have a unique opportunity to create that
family atmosphere for the future generations of Aztec runners. Begin today that preparation for success &
you’ll amaze yourself with your results. Get excited, get prepared, and have some fun along the way!
Some of you will find that you are really good at running and some of you will find out you love the
feeling of getting and being in shape. We hope all of you will learn to enjoy the sport & your teammates.
"The most important message I stress to beginners is to learn to love the sport. Like other
endeavors, if running is not undertaken properly, it can be difficult and discouraging." Cliff Held
Ten Secrets to Reaching Your Full Potential
1. Proper fuel: Quality diet; Enough calories daily to support activity; Refuel after workout daily
2. Proper Hydration: Start each day with two glasses of water
3. Patience: Start gradually; Law of accumulation; Believe in the plan
4. Team Attitude: We are better together
5. The Long Run: ~25% of weekly mileage; Mental toughness
6. Faith in Coach/Program: Believe in the program; Trust
7. Goal Setting: Long, medium and short term goals; Write it down, post it; Realistic
8. Consistency: Get out the door; Days running
9. Positive Mental Attitude: What you perceive you can achieve, Last dominant thought
10. Passion: Belief in self
LQXC TEAM RULES
BE ON TIME
o Arrive prior to the announced time practice or the announced departure time.
BE RESPONSIBLE
o In class and on campus behavior : Be the positive example in your class.
o Off campus behavior: Represent the school and yourselves positively at meets and in the community
concerning laws, drugs, alcohol, tobacco, etc.
o Report injuries/conflicts to the coach.
If you are or have been injured, consult with a coach if your run/workout seems inappropriate.
Daily rehab exercises are required for all injured athletes.
Talk to the athletic trainer and talk to your parents about consulting a medical professional.
Schedule appointments (hair, tutor, doctor) AFTER practice.
o Practice
Approach daily practice with a positive attitude.
Run the entire workout. Complete all activities (drills, runs, strides, stretching, core, etc) with
focus. (Fun is okay if doing them properly).
Do team activities together. Leave electronic devices in the locker room or kept in your bag until
practice is over.
Complete runs/workouts on days you aren’t able to
attend or we don’t meet, including school breaks.
o Competition expectations:
Attendance and participation at meets is mandatory
for the entire duration of the meet.
Team dress is required at all meets.
Properly clean and maintain all team equipment and
uniforms.
Check with teachers about any class time missed and
any assignments.
Inventory of a Successful Athlete
1. Earnestly want to succeed and be willing to do something about it. Make your improvement your own
responsibility.
2. Set worthwhile goals and make a plan and pay the price to achieve them. In cross country, that price is
hard work and competitive effort.
3. Consider practice a privilege rather than a right or a chore
4. Overcome disappointments. Learn from poor races or workouts and look forward to competition with
optimism.
5. Compete to improve yourself, not to defeat opponents or teammates.
6. Maintain positive thoughts. What you believe you “can do” will determine your success
7. Successful athletes have “guts” and courage. They deal with challenges most people avoid. If it were
easy, everyone would be good. Step up and expect success.
8. Successful athletes are enthusiastic. They generate their own enthusiasm and motivate those around
them to be just a little better each and every day.
9. Successful athletes are cooperative with teachers, coaches, opponents and especially teammates.
“Don’t bother just to be better than your contemporaries or predecessors. Try to be better than
yourself.” William Faulkner
Summer Practice
Summer training is the key to a successful, injury free season. Summer practice is not mandatory, but it is
highly suggested. If you make the time and effort to come you will improve and be successful in the
season. Summer practice will be a gradual progress to help build a base so we can excel in the fall. This
progression will help prevent injuries and allow you to get ready for the quality workouts necessary to run
fast. For safety reasons, we want all members of the team to be able to run at least 3 miles nonstop by the
beginning of school. Boys should aim to be able to run one mile under 7:00, and girls under 8:00.
If you are in town, it is suggested that you come to practice. If you go on vacation with your family the
expectation is to get in your runs during vacation and keep a training log of what you did. Some days it
may be difficult to run due to travel, commitments, or special activities. That is understood, but weeks off
will make it very difficult for you. Aerobically, it’s estimated that you lose one day you exercised for
every two days you take off. So during the summer the number of days you run is even more important
than the number of miles you run each day. Also, it is always easier to train with people, so when you
come to practice your teammates can help you move to the next level.
Rookie runners: There will be challenges, but we want each of you healthy all season long. That means
getting a quality pair of running shoes and starting with a very gradual progression. Start with 10 minutes
of running, 5-6 days per week. Run out for 5 minutes and then run/jog/walk back. Do this for 2 weeks and
you will be ready to run longer. Increase the time to 8 to 10 minutes out (16-20 total) for 2 more weeks.
Each of these 2 weeks, pick a day to run for 10 min at faster than your normal pace. Make it a goal to be
able to run comfortably for 20-30 minutes by the time we start summer practice in July (or by Aug. if
starting in July). This progression has proved to be very successful for first-time runners. Meet the
challenge and you’ll be well on your way to a healthy and extremely exciting season. Your body needs
time to adapt to the needs of running and may feel sore even from this gradual progression. Feeling some
discomfort—feeling tired and occasionally short of breath— is normal.
Veteran runners must also must start gradually. The first 2 weeks run 50% of your average weekly
mileage from track. The next 2 weeks run 75%. Any remaining weeks run at 100%.
THE FIRST DAY OF PRACTICE: YOU WILL NEED
1. A quality pair of running-specific running shoes. One of the best ways to prevent running injuries is to
have a quality pair of shoes. This is your largest expense for running. (Don’t walk around in them
much.) A new pair is needed at least every season (twice/year) and recommended every 3 months. We
will have a LQXC night at A Snails Pace where you can by shoes at an increased discount.
2. Proper running apparel: Shorts, tee shirt and socks. Best to stay away from cotton socks
3. Water bottle
4. Watch with a stopwatch function (one with a lap or multi-lap function is highly preferred).
5. A positive attitude
6. (By official Season start:) Physical exam already completed and all other paperwork turned in. If
possible, ask your doctor about getting a blood test with your physical that tests ferritin (iron) levels.
(All runners lose a little ferritin with every foot strike and it’s good to have a baseline for future
seasons.)
ITEMS IT WOULD BE NICE TO HAVE (in order)
1. A second pair of running shoes (both pairs will last significantly longer if you rotate shoes)
2. A rain jacket that can be used while running
3. Foam roller
3. Rolling stick for calves: https://www.thestick.com
4. Running gloves and a beanie
5. Compression Socks
Nutrition
Think of food as the fuel your body needs to run well. The wrong fuel will hamper performance. Therefore, while
eating healthy is important for all people, it’s especially important for athletes. If you need help knowing how to eat
healthily in general, ask a coach, teacher, athletic trainer, parent, or medical professional. In addition to eating
healthy, athletes and runners have specific needs.
Don’t think just about what foods to eat sparingly (“junk food”), but what foods you need to eat. A common pitfall
in endurance sports is undereating, especially among girls. Elite runners tend to be thin not because they eat so little
but because they exercise so much. Failure to eat enough food will slow you down, in addition to making your body
less healthy. If you want to be the best you can be, bring a post workout snack/drink with you each day, but
particularly on hard workout days and definitely on meet days. Studies show that, to enhance recovery after a
workout, you should eat a healthy snack within 30 minutes of completing your workout. The ideal recovery snack
has a ratio of 4g of carbs to 1g of protein.
Water: Drink 2 glasses of water each morning and continue to hydrate throughout the day. A rule of thumb is to
drink 60 oz. of water/fluid a day, or 1 oz. for every 2 lbs. you weigh, whichever is more. Water is important for
many things, including temperature regulation and muscle building, repair, and elasticity (being flexible).
Iron is an important element in red blood cells that carry oxygen to the cells. Iron deficiency is relatively common
in runners because red blood cells are destroyed in the impact with each step. In addition, high school female
runners are at perhaps the highest risk of iron deficiency due to not only growing but also losing additional blood in
menstruation. A good source of iron is red meat, but you don’t need a lot all at once to get the iron you need. Other
meats, beans, spinach, and fortified cereals can be other good sources of iron. (As stated above, if possible, ask your
doctor about getting a blood test with your physical that tests ferritin (iron) levels. All runners lose a little ferritin
with every foot strike and it’s good to have a baseline for future seasons.)
Protein: Muscles are built from protein, and we have to eat enough protein to fully build and repair our muscles (just
ask any body builder or football player). Meats, beans, eggs, and dairy products are good sources of protein.
For further nutritional advice, talk to a coach, teacher, athletic trainer, parent, or medical professional.
SPORTS MEDICINE
SHIN SPLINT PREVENTION: One of the most common injuries for young runners is shin splints. This injury is
usually preventable. Prevention can he helped by 4 things.
1. Good shoes. The suggestion is to get a new pair every three months of training and at least every 6 months. Stay
away from lightweight trainers and from outlet factory shoes.
2. Gradual increase of running (time and intensity).
3. Run on soft surfaces (grass and dirt are best) and avoid hills for the first three weeks.
4. Prevention exercises: Toe scrunches, heel dips (on a stair), foot windshield wipers, and toe taps.
PREVENTION OF HEAT RELATED INJURIES
1. Acclimate to hot weather by gradually increasing exercise duration. 2. Drink water before, during and after
exercise. 3. Consider cool (but modest) attire. 4. When you have the symptoms of heat exhaustion or heat stroke,
stop immediately, sit down in a shaded area and drink cool liquids. 5. Always train with a partner during the heat.
WARNING SIGNALS OF HEAT INJURY
Heat Exhaustion Signs
1. Headache
2. Tingling sensation on arms/back
3. Fatigue
4. Rapid, weak pulse
5. Pale, moist cool skin
6. Profuse sweating or lack of sweating
7. Chills or shivering
8. Bizarre behavior or convulsions
9. Loss of consciousness or coma
Treatment
1. Stop activity
2. Drink LARGE AMOUTS OF FLUIDS
3. Relax
4. Get in the shade
5. Spray cool water on the person & fan
LQXC Pre-Meet Checklist
ATHLETE’S BAG:
1. Shoes
2. Shorts
3. Singlet
4. Socks-2 extra pair
5. Warm-ups (LQ pair, if issued, or your own)
6. Lunch/food
7. A healthy snack (Nutrition Bar, fruit) / Sport Drink, for after the meet
8. Full Water Bottles
9. TOILET PAPER
10. Extra shoelace (take one out of old shoes or buy a new one)
11. Large plastic bag to store wet/muddy clothes or shoes or to put your meet bag in if it rains
12. Necessary personal & first aid supplies (band aids, Vaseline, feminine hygiene needs, Advil, etc.)
13. Safety pins for connecting race tags or numbers
14. Sunscreen
15. Goal cards
16. Extra spending money for invitationals
THE NIGHT BEFORE
1. Pack your athletic bag.
2. Arrange your ride to school.
3. Set the alarm and triple check it. Have a back-up alarm or arrange a call to/from a teammate.
4. Plan the pre-race meal you’ll eat at least 2 - 3 hours prior to warm up time.
5. Get at least 8 hours sleep. (2 nights before the race is actually the most critical night’s sleep.)
When we get to the course
Before the Race (Get serious)
1. Help set up team area
2. Locate the following spots: Bathrooms, Clerk of the course, Start line, Finish line
3. Know warm up time and meeting spot for your team
4. Take care of all of the little things (bathroom, hydration, hair, etc.) prior to warm up .
5. Warm up: Be ready at warm up time. Do the warm up we have planned. Once you start warming up, focus
on the race.
6. Get to the starting line at least 8 minutes ahead of time
7. Do (4) strides
8. Last dominant thought
Race (serious fun)
a. Get out well at the start and settle into race pace.
b. Run the first mile smart—fast but relaxed (not much mental strain or “moves,” keeping shoulders & face
relaxed). “I tell our runners to divide the race into thirds. Run the first part with your head, the middle part
with your personality, and the last part with your heart.” Mike Fanelli
c. Race the entire course, racing teammates and opponents rather than running with them. Take a risk to be
good or great.
d. Always finish the race knowing that is the best you could have done today.
e. Finish through the line.
After the race
a. Start 15 minute cool down within 5 minutes of completing the race. Then stretch.
b. Get back out on the course and help and support your other teammates. Spread out, be positive, be loud.
c. Evaluate your race—what did you do well and what can you use to help you run a better race next time?
La Quinta Aztecs Cross Country Meet Schedule
DAY
Sat
Sat
Fri
Thu
Thu
Wed
Sat
Tue
Sat
Thu
Thu
Sat
Sat
DATE
MEET
SITE
TIME
9/5/15
9/12/15
9/18/15
10/1/15
10/8/15
10/14/15
10/17/15
10/20/15
10/24/15
10/29/15
11/5/15
FASTBACK SHOOTOUT
(Varsity)
LAGUNA HILLS INVIT
WOODBRIDGE INVIT
SANTIAGO
BOLSA
bye
OC CHAMPS INVIT
LOS AMIGOS
MT SAC INVIT (Var)
GROVE/RANCHO
LEAGE FINALS
MT. SAC
LAGUNA HILLS HS
GREAT PARK,IRVINE
MSP
MSP
--IRVINE REGONAL PARK
MSP
MT. SAC
MSP
MSP
TBA (am)
TBA (am)
TBA (pm)
~3 pm
~3 pm
--TBA (am)
~3 pm
TBA
~3 pm
~2 pm
11/14/15
11/21/15
CIF PRELIMS (Var)
CIF FINALS (Var)
RIVERSIDE CITY
XC COURSE
MT SAC
TBA
TBA
TBA
BANQUET
TBA
TBA
La Quinta Cross Country Goals Sheet
Name:______________________________________Date:____________
GUIDELINES FOR SETTING GOALS
1. Be realistic in setting goals
2. BELIEVE in the goals you set
3. Be dependable and dedicated to your goals. Reaching goals takes time and HARD WORK.
4. Be prepared to readjust your goals
5. Make goals specific.
6. Include at least one academic goal on this sheet
7. Include at least one character trait you’ll grow to embody this season through cross country (I
am: gracious, motivating, serving, confident, etc.)
GOALS:
1.____________________________________________________________________________
____________________________________________________________________________
2.____________________________________________________________________________
____________________________________________________________________________
3.____________________________________________________________________________
____________________________________________________________________________
4. Academic Goal ______________________________________________________________
____________________________________________________________________________
5. Character Development Goal__________________________________________________
____________________________________________________________________________
Aztec Race Plan
(Do 2 nights before the meet and review up to meet)
Name:______________________________________ Date:_________________
Race:_______________________________________
Goal time for race:_______________ Pace per mile:______________________
Last year’s time for this course:___________________
Your best race tactics for this course:
__________________________________________________________________
__________________________________________________________________
Last dominate thought before you go to the starting line:
__________________________________________________________________
__________________________________________________________________
Segment the course into 6 different parts:
1: ___________________________________________________
2: ___________________________________________________
3: ___________________________________________________
4: ___________________________________________________
5: ___________________________________________________
6: ___________________________________________________
Plan to run each of those segments of the race: (might include go points)
1: ___________________________________________________
2: ___________________________________________________
3: ___________________________________________________
4: ___________________________________________________
5: ___________________________________________________
6: ___________________________________________________
Start plan: (include time for first 804 meters)
__________________________________________________________________
__________________________________________________________________
Split goals for each ½ mile: (cumulative)
.5_______ 1_______ 1.5_______ 2_______ 2.5________ 3________
Challenges you have with this course:
__________________________________________________________________
__________________________________________________________________
Solutions to those challenges:
__________________________________________________________________
__________________________________________________________________
Saying/Mantra to help you run faster
__________________________________________________________________
__________________________________________________________________
AZTEC POST RACE EVALUATION
(Do on the way home from the meet)
Name:________________________________________________ Date:_________________
Race:_______________________________________
1. List 3 things you did well at this meet and why you feel you did them well.
a. ___________________________________________________________________________________
___________________________________________________________________________________
b.___________________________________________________________________________________
___________________________________________________________________________________
c. ___________________________________________________________________________________
___________________________________________________________________________________
2. List 1-3 things you need to improve from this race and why you feel you did them inadequately.
a. ___________________________________________________________________________________
___________________________________________________________________________________
b.___________________________________________________________________________________
___________________________________________________________________________________
c. ___________________________________________________________________________________
___________________________________________________________________________________
3. YOUR GOAL TIME FOR THIS MEET:_______________
4. YOUR ACTUAL TIME FOR THIS MEET:_____________
5. WEAKNESSES YOU WILL WORK ON NEXT WEEK IN PRACTICE
6. WHAT DID YOU GAIN/LEARN FROM THIS WEEK OF WORKOUTS AND THE MEET
THAT WILL MAKE YOU A BETTER CROSS COUNTRY RUNNER?
7. WHAT WAS YOUR LAST DOMINANT THOUGHT RIGHT BEFORE THE RACE?
8. WHAT MENTAL ASPECT ARE YOU GOING TO WORK ON THIS WEEK TO HELP YOU
BE A BETTER CC RUNNER?