“HEY COACH”

How far are cross-country races?

Races are age-specific and are set by USATF to develop athletes progressively for the standard high school race distance (5k or 3.1 miles). 6&under runners typically race 800m (½ mile), although some races are shorter. 7-8 year olds race 2000m (1.25 miles), 9-10 and 11-12 year olds race 3000m (a little less than 2 miles), and 13-14 year olds race 4000m (2.5 miles).

 

What age group do I race with?

Your age is based on how old you are on December 31st of this year. For example, if you are 8 years old all season but turn 9 on or before December 31st...you race as a 9 year old. Runners 6 years old and younger race the regular season races with their age group but are eligible to compete in the USATF Junior Olympic Association and Regional Championships in the 8 and Under age group.

 

How do you qualify for USATF National Junior Olympic Cross-Country Championships?

All athletes are eligible for all the regular season races and the USATF Pacific Northwest Association Championships. The top 35 runners in each age group (and the top 5 teams in each age group) advance to the USATF Regional Championships. The top 30 runners in each age group (and the top 5 teams in each age group) advance out of the Regional Championships to the USATF National Championships.

If an age group has enough runners to register more than one team during the JO Championship races how is it decided which runners advance?

When we have more than 8 runners in any age group, our coaching staff will set up multiple teams (A, B, C, etc.) strategically chosen to ensure our goals within that age group team are met. That will often be a delicate balance of providing opportunities for team scoring with the opportunity to advance more runners, if possible, when there are families willing to travel for the next race. For each team we qualify to advance, we will roster runners (regardless of which A, B, C, etc. team they ran with). When setting age-group team rosters, coaches' discretion may be applied for attendance at practice and meets, as well as athlete behavior, representation of team values, and the athlete's long-term development. As numerous numbers can be used to evaluate an individual runner's performance on any given day, our coaches use average finishing place within age group and average finishing time to help inform these tough decisions.

How is cross-country scored?

The first five runners from each team to cross the finish line receive the points that correspond to their place. For example, the first place runner receives one point, the second place runner two, and so on. The team receiving the lowest combined score wins. Some early season meets only score the top 3 runners from each team, but all 3 USATF Junior Olympic championships races are scored 5 deep. Any age group team competing with less than 5 runners is not eligible for team awards or advancement.

 

What do I need to bring to practice?

All runners should come to practice with a reusable water bottle and as the weather changes they should be dressed in layers with a hoodie or jacket to wear during warm-ups and to put on as soon as practice is over. Please be sure all bottles and clothing are labelled with your runner's name. 

 

What should I do after school until practice starts?

We understand that the hours between getting out of school and 5:25pm when practice starts may present problems for some of our runners. Athletes are responsible for their own health and preparation and should make sure to come to practice rested, properly nourished, and well rested. Make sure you’ve eaten something healthy since lunch but be sure you’re keeping in mind what time practice is and be sure to give proper time to digest food prior to working out.

 

Can I bring a friend to practice to check out what cross-country is?

Unfortunately, for the safety of all WSRR coaches and athletes we can only have registered athletes, USATF-cleared coaches, and parent volunteers at practice. If you have a friend who is interested in running or joining the team, we offer free team running events during the off-season. We encourage all our runners to bring as many friends with them as possible. 

 

Other than running, what can I do in the off-season to get better?

The best thing any runner can do to improve their performance when they are not running is to work on their core strength and flexibility. We focus heavily on these components of fitness, particularly in our early season work. Working on the exercises that coaches have highlighted for you both during the season and the off-season will help you develop into a stronger runner. Additionally, they are great exercises to do regularly as a family activity.

 

What should I eat the night before or morning of a race?

As an athlete, it is essential to stay properly hydrated and maintain a healthy diet all season long, not just the night before a race. The meals you eat everyday for breakfast, lunch, after school snacks (for energy), and dinner (for recovery) are critical to your ability to improve. The night before a race is nothing different. Do not eat things the night before a race that you wouldn’t normally eat the day of or night before a hard workout. Eat a balanced meal of protein, carbohydrates, and vegetables. Avoid all sugar filled beverages and limit sweets. As a general rule, try to make your plate as colorful as possible with different types of foods.

 

Do I need to race in spikes?

You’re going to hear different opinions on this from different people so if you are interested in running in spikes please talk to the coaching staff. They are definitely not required at any age and are hard to find in small sizes for younger runners. Spikes are typically only worn for races and some shorter hard workouts to get acclimated to them. They do offer benefits such as very light-weight and additional traction, but to get those you have to give up support and cushioning. As runner get older, more competitive, and closer to winning races, things like spikes make more sense and should be considered on a case-by-case basis.

 

Where should I get shoes and what should I wear?

We have been very happy over the years with the technical support provided by West Seattle Runner on California Ave across from the Hiawatha Community Center. They have fitted the majority of our runners with footwear without issue. There are not a lot of options of real running shoes for youth runners, but our local running shop carries the best options out there to choose from and they treat our runners and families with great respect.

SERVICE AREA

West Seattle

Seattle, Washington

CONTACT

USA Track & Field (USATF)

#36-0314

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