ROCKY MOUNTAIN XC PROGRAM:

Coaching Staff:

Head Coach:

 John Prasuhn: 19^th year coaching at Rocky, 14^th year as head coach

Assistant Coaches:

Andrew Schauer: 17^th year coaching, 9^th year for Rocky cross-country

Derek “Mouse” Frodl: 13^th year coaching, 7^thyear for Rocky cross-country

Catherine Huyett: 3^rd year coaching cross-country

Coaching Philosophy:

Cross-country is a simple sport, but it isn’t an easy sport. The daily physical and mental demands on the runners are tremendous. For them to achieve at a high personal level, we as coaches must meet them where they’re at given their age, running experience, and individual goals. As coaches, we collaborate to create a conditioning program that is developmentally appropriate and challenging for each runner.

Goals:

#1 – promote the sport of distance running as a lifelong activity.

#2 – recognize personal achievement for every athlete on the team

#3 – develop competitive teams that are among the best in the state.

Competition Levels:

• Cross-Country is a no-cut sport: Everyone participates in practices, and everyone competes.
• 3 levels of competition: Varsity (top 7), JV (next fastest 7), Open (all other runners)
• A runner’s position on the team can change as they get into shape and run faster races.

Lettering Criteria:

• Athlete competes at the varsity level for four or more meets.
• Athletes consistently finishes as one of the top 10 runners on the team.
• Athlete races in the regional meet or state meet.
• Athlete is a 4^th year senior who hasn’t lettered yet.

State Team Selection:

The top 7 runners who compete at the State Meet are selected using the following criteria:

• Athlete finishes as one of the top 7 runners at the Regional Meet.
• Athlete is consistently one of the top 7 runners in the varsity races all season.
• Athlete has one of the top 7 fastest times for the season.
• Athlete has one of the top 7 personal best times.

Coaches will weigh all criteria to select the best team for the state meet.

Practices:

• 4:20-6:20 Monday-Friday.
• We will usually have Saturday morning practices when we do not have meets.

Expectations:

• Show up on time ready to run.
• Be at every practice and meet. Unexcused absences could result in missing the next meet.
• If an athlete needs to leave practice early, it must be communicated in advance.
• Develop a positive mindset. Negativity can ruin a workout or a race.

Communication:

• The key to a good coach/athlete relationship is good communication.

• Email me in advance of any known conflicts with practices or meets, then text me a reminder.
• If you go home sick, text me to let me know.

Meet Information:

• The meet schedule will be sent via email & Remind, and it will be posted on the team website.
• Athletes must be proactive about taking care of schoolwork when you know you will miss a class.
• No Extra Competition: Athletes are not allowed competition outside our scheduled meets without approval from the coach and athletic director.

Riding the bus to/from meets:

• You must ride to the meet and return on the bus unless I receive a written note from your parent, preferably a day in advance.

• You CANNOT ride with another parent unless I get a note from your parent in advance.
• STAY for the entire meet. Support your teammates.
• If you must leave early, please check out with a coach before leaving the meet site.

Eligibility:

• All athletes must take a minimum of 3 classes.
• Eligibility information comes out each Wed. for students in academic trouble. You must communicate with teachers and improve low grades to be eligible for competition on the following week.
• Athletes must attend 2 classes on the day of the competition to be eligible to compete unless our meet starts early. Exceptions: family emergency – must be cleared through AD. If you miss a morning class on a meet day, you might not be eligible to race

Parental Involvement:

• Make sure your runner has the proper equipment: good running shoes, shirts, shorts, water bottle, cold weather gear, etc.
• Proper nutrition – well balanced meals throughout the week
• Check Iron Levels: Runners have a high demand for iron, especially ferritin. Ferritin is a blood protein that stores iron. Ferritin levels tell how much iron your body has stored. Runners need much higher than the minimum normal levels for sedentary people. Walk In Clinic for $25
• Rest – minimum of 8 hours of sleep; important for recovery and adaptation

Uniforms & Gear

• Each runner will be issued a race uniform and a team jacket to use during the season.
• Additional gear can be ordered through the Squad Locker store online.

Volunteer Opportunities:

• Hosting team dinners which happen weekly the night before a meet.
• Helping at the Lobo Invitational. (Date, Sat. Aug. 24.) Sign up on the website.
• Helping at the League Meet on Friday, Oct. 11. We host at Spring Canyon Park.
• Volunteering with Rocky team at community races – with Green Events.
• Photography at meets and practices – end of the year slide show.

Financial Support through Booster Club/Grocery Cards:

The booster club provides financial support for the cross-country program. We welcome your involvement in the club. 

Register with Rocky XC Club through your grocery cards from Safeway or King Soopers. We receive a percentage back from the grocery stores.

General PAA: The Rocky Parent Athletic Association provides end of the year awards, letters, etc. Joining our booster club automatically makes you a member of the PAA.

Athletic Training Room Donation: We use the training room for various reasons throughout our season. Making a suggested $10 donation to the Athletic Training on SchoolPay helps keep the training room supplied with necessary equipment and supplies.

Thanks for your support!!