Frequently Asked Questions about XC
How are meets scored? A cross country team is made up of seven runners: five runners who score, and two “pushers.” When each runner finishes, she earns a finish place. The places of the first five runners are added up to determine the team score, and the team with the lowest score wins. The sixth and seventh runners have two functions. They can push up another team’s score by finishing ahead of its top five runners. They are also “alternates” in case one of the first five cannot finish the race. Look at the example below:
In this dual meet, ZB won because our team score was lower than Grant’s. Our sixth runner helped to push up Grant’s score by beating their runner #5. So even though only five runners count in the score, the sixth and seventh runners can decide a meet! Additionally, ties are decided by the sixth place finisher.
What is the difference between Monday meets and Saturday meets? Monday meets are run against the teams in the North Suburban Conference. Our conference is divided into two divisions based upon school enrollment: Lake (large schools) and Prairie (smaller schools). We are part of the Lake Division, along with the following schools: Lake Forest, Lake Zurich, Libertyville, Mundelein, Stevenson and Warren. The Prairie Division consists of Antioch, Grant, Lakes, North Chicago, Round Lake, Vernon Hills and Wauconda. On Mondays, we usually race against one or two opponents from the conference; these races determine our standing within our division. On Mondays, we will have two races: one for the boys, and one for the girls. These races are a great chance for individuals to see how they stack up against their whole team, as well as gain valuable racing experience. On even years, the boys race first, while girls race first on the odd years. The first race usually begins between 4:45 and 5:00, and the second race usually begins between 5:15 and 5:30.
Saturday meets are called invitationals and are much larger in size. Accordingly, these meets offer a variety of races based on age. Typically, there are six races in this order: Fresh/Soph Girls, Fresh/Soph Boys, Varsity Girls, Varsity Boys, Open Girls, and Open Boys. Invitationals start at 9:00 am, and the races usually start every half hour, or as soon as the previous race is completed. Some meets allow unlimited entries in the Fresh/Soph race, while others limit to seven. Varsity races are almost always seven, and Open races are just that...open to unlimited entries of any high school age level. We have the luxury of choosing our invitational schedule, so we have tried to create a varied experience for our runners. Some invitationals are huge with over 30 teams (Wauconda Invite and Pat Savage Invite), while others are smaller (JT Invite).
How does the Varsity team get selected? The Varsity team is comprised of the fastest seven runners. That “statistic” can and does change throughout the season for a variety of reasons; sometimes illness or injury moves a runner out of the top seven, and hard work, maturity or an “aha moment” can move a young woman into the top seven. I review the performances in head-to-head Monday meets along with the times from Saturday invitationals to decide who the final seven will be for the last meets of the season: Sterling Invite, Conference, Regionals, Sectionals, and (hopefully) State. At the end of the season, I award Varsity letters based upon the number of Varsity races a young woman ran, the group she primarily trained with during the season as well as the number of years she has been a member of the team. Although only seven can run in the final races of a season, sometimes fifteen ladies truly contribute to the Varsity team and will be awarded letters accordingly!
So what makes the Sterling Invite different than the rest? Sterling is a tradition for ZBXC women. It is an overnight trip, and only the top eight runners attend. The trip allows the top eight to bond, run in a completely different part of the state against teams we have not seen yet, and set goals for the remainder of the season. Like usual, seven run in the Varsity race, and the eighth runs in the fresh/soph or open race, depending on her age.
What can I do to support my runner? There are many simple things parents can do to support a runner:
1. Make sure she is eating well. Every day there is a new study about the best superfood or about how that superfood is now linked to cancer. The best advice I can give is that you should aim to provide your runner a colorful plate of food for every meal. That means plenty of brightly colored vegetables, fruits, and berries in addition to protein, dairy and good carbs (whole grains of any kind). Also, make sure that she is eating breakfast daily, even if it is just an apple as she runs to the bus. Finally, make sure she has a post-workout or post-race snack. Research shows that a snack high in protein and good carbs within 30 minutes of finishing a hard workout/race helps athletes recover more quickly. Some easy and delicious suggestions: apples and peanut butter, chocolate milk, trail mix (nuts, dark chocolate and dried fruit), protein-rich granola bars, hard-boiled egg and juice box. Bee creative!
2. Make sure she is taking a multi-vitamin daily. As diligent as you may be about nutrition, female runners are more likely to be anemic (not enough iron) and/ or suffer from other vitamin/mineral deficiencies than their male counterparts. A multi-vitamin can help fill in any nutritional gaps your runner might have. Click here for an article from Runners World that does a good job of giving an overview of this issue.
3. Make sure she is drinking enough fluids. It amazes me how many students do not drink anything until they get to lunch! Buy your runner a reusable water bottle, and make sure she uses it throughout the day so that she stays hydrated. Performance drinks such as Gatorade are also great because they not only rehydrate, but they also replace vital minerals to speed recovery.
4. Make sure she is getting enough rest. Plenty of studies have been done on sleep and performance in races. The bottom line is that if your runner gets into a sleep routine (goes to bed within 30 minutes of a set bed time EVERY night), she will enjoy better health overall. That means she will be less likely to get sick, will feel more focused in school, will perform better at practice and meets, and will experience fewer mood swings. The best way to ensure a proper bed time is that you encourage a no-screen policy in bed. The blue light from phones, laptops, and TVs can trick the brain into thinking that it is daylight, which can make falling asleep difficult for some people to fall asleep.
5. Buy her a good pair of running shoes for training. You do NOT have to spend a small fortune for great shoes. You do need to be choosey about the shoe you purchase, though. Many new runners are attracted to “cute” shoes rather than the right shoe for her foot. If you have a new runner, or a runner who has experienced a lot of injuries, you should consider going to a specialty running store. These stores train their employees to look at a runner’s foot strike and match her with the right shoe for her running style. There are several stores in Lake County that offer this service, but my favorite is Runner’s Edge in Libertyville. They have done a lot in the past few years to support coaches and teams in Lake County; more importantly, they have made several generous donations to our team, so I would love to show them some love in return! If you don't mind driving further, there are a few other options: Running Away Multisport in Deerfield, Road Runner's Sports in Wilmette,and Running Right in Highland Park. Be sure to let the clerk know that your daughter is on the team; most specialty shops offer a team discount. If your daughter has already found the right shoe, then do not mess with success! Rogan’s Shoes offers great deals and has a great selection as well, or you can order shoes online from a variety of sources (although Road Runner's Sports has a great return policy). They often carry “older” colors of the shoe your daughter loves; most shoe companies do not change the technology of the shoe as often as the color, so feel free to enjoy an “old” color discount!
6. Buy her a pair of racing spikes. There several types of spikes: sprinter, jumper and distance spikes. Please be sure to purchase distance spikes. Most are labelled "distance" or "cross country," but if you are unsure, look at the heel. There should be a small layer of cushioning on the heel (about 1/4-1/2 inch). Sprinter/jumper spikes will only have a rubber layer, since sprinters and jumpers compete on their toes most of the time. Spikes last many years because they are used for racing only; if your daughter takes good care of them, and her foot does not grow, a good pair of spikes can last all four years of high school and can be used for both XC and track seasons!
7. Come see her race. Running is hard! There is nothing better than to hear a familiar voice during a race. Not sure what to say? Racing well requires a positive outlook, so keep your words uplifting. Phrases like, “You look strong!” or “Way to work with your teammate!” go a long way. If you know your runner struggles with a certain part of racing, feel free to remind her what she needs to do: “Keep your arms loose!” “Open your stride down the hill!” “Beelieve in yourself!” Keep in mind that most spectators stand near the start and finish. While both of these parts of the race are exciting to watch, your runner will most likely hear you and benefit from your cheers if you are in a less-populated area. Not sure where to go? Ask your runner, or ask me! :)
How can I keep track of my runner’s times or performances? Each weekend, I will update the Race Blog with comments about the week’s races, along with specifics about strong performances. You can also check out www.athletic.net. In the search box, type in Zion-Benton, and then click on the XC page. If you then select Season Statistics and sort by clicking on the Women’s tab, you will see how your daughter stacks up against her teammates. You can also click on your daughter’s name to see how she has improved over the year. I started using this site more during the 2010 season, but there are a few stats from the prior years as well.
In this dual meet, ZB won because our team score was lower than Grant’s. Our sixth runner helped to push up Grant’s score by beating their runner #5. So even though only five runners count in the score, the sixth and seventh runners can decide a meet! Additionally, ties are decided by the sixth place finisher.
What is the difference between Monday meets and Saturday meets? Monday meets are run against the teams in the North Suburban Conference. Our conference is divided into two divisions based upon school enrollment: Lake (large schools) and Prairie (smaller schools). We are part of the Lake Division, along with the following schools: Lake Forest, Lake Zurich, Libertyville, Mundelein, Stevenson and Warren. The Prairie Division consists of Antioch, Grant, Lakes, North Chicago, Round Lake, Vernon Hills and Wauconda. On Mondays, we usually race against one or two opponents from the conference; these races determine our standing within our division. On Mondays, we will have two races: one for the boys, and one for the girls. These races are a great chance for individuals to see how they stack up against their whole team, as well as gain valuable racing experience. On even years, the boys race first, while girls race first on the odd years. The first race usually begins between 4:45 and 5:00, and the second race usually begins between 5:15 and 5:30.
Saturday meets are called invitationals and are much larger in size. Accordingly, these meets offer a variety of races based on age. Typically, there are six races in this order: Fresh/Soph Girls, Fresh/Soph Boys, Varsity Girls, Varsity Boys, Open Girls, and Open Boys. Invitationals start at 9:00 am, and the races usually start every half hour, or as soon as the previous race is completed. Some meets allow unlimited entries in the Fresh/Soph race, while others limit to seven. Varsity races are almost always seven, and Open races are just that...open to unlimited entries of any high school age level. We have the luxury of choosing our invitational schedule, so we have tried to create a varied experience for our runners. Some invitationals are huge with over 30 teams (Wauconda Invite and Pat Savage Invite), while others are smaller (JT Invite).
How does the Varsity team get selected? The Varsity team is comprised of the fastest seven runners. That “statistic” can and does change throughout the season for a variety of reasons; sometimes illness or injury moves a runner out of the top seven, and hard work, maturity or an “aha moment” can move a young woman into the top seven. I review the performances in head-to-head Monday meets along with the times from Saturday invitationals to decide who the final seven will be for the last meets of the season: Sterling Invite, Conference, Regionals, Sectionals, and (hopefully) State. At the end of the season, I award Varsity letters based upon the number of Varsity races a young woman ran, the group she primarily trained with during the season as well as the number of years she has been a member of the team. Although only seven can run in the final races of a season, sometimes fifteen ladies truly contribute to the Varsity team and will be awarded letters accordingly!
So what makes the Sterling Invite different than the rest? Sterling is a tradition for ZBXC women. It is an overnight trip, and only the top eight runners attend. The trip allows the top eight to bond, run in a completely different part of the state against teams we have not seen yet, and set goals for the remainder of the season. Like usual, seven run in the Varsity race, and the eighth runs in the fresh/soph or open race, depending on her age.
What can I do to support my runner? There are many simple things parents can do to support a runner:
1. Make sure she is eating well. Every day there is a new study about the best superfood or about how that superfood is now linked to cancer. The best advice I can give is that you should aim to provide your runner a colorful plate of food for every meal. That means plenty of brightly colored vegetables, fruits, and berries in addition to protein, dairy and good carbs (whole grains of any kind). Also, make sure that she is eating breakfast daily, even if it is just an apple as she runs to the bus. Finally, make sure she has a post-workout or post-race snack. Research shows that a snack high in protein and good carbs within 30 minutes of finishing a hard workout/race helps athletes recover more quickly. Some easy and delicious suggestions: apples and peanut butter, chocolate milk, trail mix (nuts, dark chocolate and dried fruit), protein-rich granola bars, hard-boiled egg and juice box. Bee creative!
2. Make sure she is taking a multi-vitamin daily. As diligent as you may be about nutrition, female runners are more likely to be anemic (not enough iron) and/ or suffer from other vitamin/mineral deficiencies than their male counterparts. A multi-vitamin can help fill in any nutritional gaps your runner might have. Click here for an article from Runners World that does a good job of giving an overview of this issue.
3. Make sure she is drinking enough fluids. It amazes me how many students do not drink anything until they get to lunch! Buy your runner a reusable water bottle, and make sure she uses it throughout the day so that she stays hydrated. Performance drinks such as Gatorade are also great because they not only rehydrate, but they also replace vital minerals to speed recovery.
4. Make sure she is getting enough rest. Plenty of studies have been done on sleep and performance in races. The bottom line is that if your runner gets into a sleep routine (goes to bed within 30 minutes of a set bed time EVERY night), she will enjoy better health overall. That means she will be less likely to get sick, will feel more focused in school, will perform better at practice and meets, and will experience fewer mood swings. The best way to ensure a proper bed time is that you encourage a no-screen policy in bed. The blue light from phones, laptops, and TVs can trick the brain into thinking that it is daylight, which can make falling asleep difficult for some people to fall asleep.
5. Buy her a good pair of running shoes for training. You do NOT have to spend a small fortune for great shoes. You do need to be choosey about the shoe you purchase, though. Many new runners are attracted to “cute” shoes rather than the right shoe for her foot. If you have a new runner, or a runner who has experienced a lot of injuries, you should consider going to a specialty running store. These stores train their employees to look at a runner’s foot strike and match her with the right shoe for her running style. There are several stores in Lake County that offer this service, but my favorite is Runner’s Edge in Libertyville. They have done a lot in the past few years to support coaches and teams in Lake County; more importantly, they have made several generous donations to our team, so I would love to show them some love in return! If you don't mind driving further, there are a few other options: Running Away Multisport in Deerfield, Road Runner's Sports in Wilmette,and Running Right in Highland Park. Be sure to let the clerk know that your daughter is on the team; most specialty shops offer a team discount. If your daughter has already found the right shoe, then do not mess with success! Rogan’s Shoes offers great deals and has a great selection as well, or you can order shoes online from a variety of sources (although Road Runner's Sports has a great return policy). They often carry “older” colors of the shoe your daughter loves; most shoe companies do not change the technology of the shoe as often as the color, so feel free to enjoy an “old” color discount!
6. Buy her a pair of racing spikes. There several types of spikes: sprinter, jumper and distance spikes. Please be sure to purchase distance spikes. Most are labelled "distance" or "cross country," but if you are unsure, look at the heel. There should be a small layer of cushioning on the heel (about 1/4-1/2 inch). Sprinter/jumper spikes will only have a rubber layer, since sprinters and jumpers compete on their toes most of the time. Spikes last many years because they are used for racing only; if your daughter takes good care of them, and her foot does not grow, a good pair of spikes can last all four years of high school and can be used for both XC and track seasons!
7. Come see her race. Running is hard! There is nothing better than to hear a familiar voice during a race. Not sure what to say? Racing well requires a positive outlook, so keep your words uplifting. Phrases like, “You look strong!” or “Way to work with your teammate!” go a long way. If you know your runner struggles with a certain part of racing, feel free to remind her what she needs to do: “Keep your arms loose!” “Open your stride down the hill!” “Beelieve in yourself!” Keep in mind that most spectators stand near the start and finish. While both of these parts of the race are exciting to watch, your runner will most likely hear you and benefit from your cheers if you are in a less-populated area. Not sure where to go? Ask your runner, or ask me! :)
How can I keep track of my runner’s times or performances? Each weekend, I will update the Race Blog with comments about the week’s races, along with specifics about strong performances. You can also check out www.athletic.net. In the search box, type in Zion-Benton, and then click on the XC page. If you then select Season Statistics and sort by clicking on the Women’s tab, you will see how your daughter stacks up against her teammates. You can also click on your daughter’s name to see how she has improved over the year. I started using this site more during the 2010 season, but there are a few stats from the prior years as well.
