North Kingstown XC Frequently Asked Questions
What is required to be a member of the team?
A: Showing up each day and giving your best effort.
How do I sign up for Cross Country?
A: See our page on the blog titled, "Cross country sign up page- DO IT!!!!!" about how to sign up. Every member must register for each season regardless if they had been on the team the previous year. The coaches are unaware of who is signing up because the process is handled through the athletic department. Without the paperwork in order athletes will not be allowed to practice or compete with the team.
How long does the season last?
A: For Junior Varsity runners the regular season runs from the third week in August to late October or two months. For Varsity runners the season will typically end toward the end of November.
How can I be prepared for the start of the regular season?
A: Captains practices start at the end of June and go up until the regular season begins. These practices are not mandatory but they offer your best chance to be ready once the season begins. It has been found that those who do not attend these practices have an injury rate significantly higher and underperform compared to those that do attend the practices.
In addition to the captains practices the team has a XC camp they attend each year in the middle of August. At the camp goals are set and the team invests themselves setting the tone toward the season that is about to begin. See the page on the blog for details.
We have adopted the 21-3 philosophy taught by former Brown University coach Bob Rothenberg. We only see you around 3 hours per day. The other 21 hours are yours to get the proper sleep, nutrition, hydration, stretching, rolling, and icing as needed to recover. It is not during the training that you make gains in fitness it is through the recovery. If you are not recovering between workouts than you will enter the next workout in a weak condition. You will not improve and your risks of injury increases dramatically.
Can I use XC as a way to get in shape for other sports?
A: We expect all members of the team to be invested in the season they are in. This is no different than any other sport at North Kingstown High School. In fact, the XC program at the high school is the most successful sports program in the high school's history.
Are there any cuts to the roster?
A: There are no cuts based on ability. There have been cuts based on a low level of effort and absences regardless of how fast they ran.
I'm new to the sport. What can I expect training to be like for me?
A: We encourage everyone to put in an effort running over the summer to be ready to run six days per week once the season begins. If you are new to running we understand that this might mean you are only used to running 20-30 minutes per day. We will work with you to bring you along and increase your training volume. Veterans on the team will likely be running more than and participating in more workouts than you at first but as you progress as a runner you'll be able to take more on in training.
How is Cross Country scored?
A: Unlike most sports in XC the lower score wins. In a dual meet when one team is scored against another the top five places are added up. The sixth and seventh runner also have an impact if they finish before the opposing team's fifth runner which would add to their score. In invitational and championship races the same scoring method is used except all of the teams in the meet have their top seven runners in play. This adds a different dynamic to the race making the fourth and fifth runner on a team extremely valuable.
What equipment will I need?
A: A pair of training shoes for running is needed. We recommend that a new pair of shoes be purchased for each season. Most athletes also choose to buy a pair of lightweight racing "spikes." Although they are not required they will give an advantage to runners who wear them. We also expect our athletes to come prepared for practice wearing a watch with a stopwatch function. Phones are not acceptable..
Am I allowed to participate in other activities?
A: This depends. By RIIL rules you are not allowed to favor another sport team over the school's team or participate in more than one sport in the fall season. After school activities such as band, theatre, and academic clubs are allowed as long as the coach is provided with plenty of notice with scheduling conflicts. This helps in working out potential conflicts in advance. The sooner the coach knows the better things can be handled. Less than two weeks notice will limit what can be done.
What is the Distance of a Cross Country Race?
A: For the dual meets the distance can range from 2.8 miles to 3.3 miles. Generally the most common distance used for invitational and championship races in high school is 3.11 miles or 5 kilometers. Most of the Freshman courses in invitational races are 2.5 miles or approximately 4 kilometers.
Do Freshman run with Juniors and Seniors?
A: We group our runners in training groups according to ability. Many of the Freshman will be instructed to run less volume than the veteran runners on the team unless they have had a background in running in middle school. So, each individual has a different plan according to their experience and also their ability.
Do boys and girls run / race together?
A: The boys and girls teams race separately but will sometimes train together during practice.
What time does practice start and end?
A: A typical day at practice begins after school at 2:30 and can last until 5-5:30. On rare days it could go a little longer for important workouts.
If I need extra help after school or need to make up a test is that ok?
A: This is always ok provided you let your coach know. Do not rely on friends to tell the coach because they will often forget.
Do you have to have experience or be a star athlete?
A: No!!!! But you do have to show up and give your best effort
How many days per week is there practice?
A: For most weeks there are six days in which the team meets including competition day. Occasionally we will volunteer on Sundays but most Sundays are off.
What is the difference between Cross Country and Track?
A: In cross country all athletes are competing together in the same race on a natural course involving trails and fields. The running events for track have a number of different running events of various distances which all take place on a track.
How long does cross country take?
A: That all depends on whether you are taking a plane or traveling in a car. It can take a while to get to California.
If I park in a tow away zone at the high school what will happen?
A: Hopefully it will all work out but there is a chance the entire area will be gone when you get back.
Why is it a penny for your thoughts but you have to put your two cents in?
A: We don't know, but someone is getting away with a penny each time this transaction happens.
If practice makes perfect and nobody's perfect should I bother to practice?
A: This is the most frequent question and the most difficult to answer. We think you should practice in the unlikely event that you are perfect.
For those who truly understand the sport believe that XC is the ultimate team sport. It is not possible to win a major race unless your fifth runner is strong.
What is required to be a member of the team?
A: Showing up each day and giving your best effort.
How do I sign up for Cross Country?
A: See our page on the blog titled, "Cross country sign up page- DO IT!!!!!" about how to sign up. Every member must register for each season regardless if they had been on the team the previous year. The coaches are unaware of who is signing up because the process is handled through the athletic department. Without the paperwork in order athletes will not be allowed to practice or compete with the team.
How long does the season last?
A: For Junior Varsity runners the regular season runs from the third week in August to late October or two months. For Varsity runners the season will typically end toward the end of November.
How can I be prepared for the start of the regular season?
A: Captains practices start at the end of June and go up until the regular season begins. These practices are not mandatory but they offer your best chance to be ready once the season begins. It has been found that those who do not attend these practices have an injury rate significantly higher and underperform compared to those that do attend the practices.
In addition to the captains practices the team has a XC camp they attend each year in the middle of August. At the camp goals are set and the team invests themselves setting the tone toward the season that is about to begin. See the page on the blog for details.
We have adopted the 21-3 philosophy taught by former Brown University coach Bob Rothenberg. We only see you around 3 hours per day. The other 21 hours are yours to get the proper sleep, nutrition, hydration, stretching, rolling, and icing as needed to recover. It is not during the training that you make gains in fitness it is through the recovery. If you are not recovering between workouts than you will enter the next workout in a weak condition. You will not improve and your risks of injury increases dramatically.
Can I use XC as a way to get in shape for other sports?
A: We expect all members of the team to be invested in the season they are in. This is no different than any other sport at North Kingstown High School. In fact, the XC program at the high school is the most successful sports program in the high school's history.
Are there any cuts to the roster?
A: There are no cuts based on ability. There have been cuts based on a low level of effort and absences regardless of how fast they ran.
I'm new to the sport. What can I expect training to be like for me?
A: We encourage everyone to put in an effort running over the summer to be ready to run six days per week once the season begins. If you are new to running we understand that this might mean you are only used to running 20-30 minutes per day. We will work with you to bring you along and increase your training volume. Veterans on the team will likely be running more than and participating in more workouts than you at first but as you progress as a runner you'll be able to take more on in training.
How is Cross Country scored?
A: Unlike most sports in XC the lower score wins. In a dual meet when one team is scored against another the top five places are added up. The sixth and seventh runner also have an impact if they finish before the opposing team's fifth runner which would add to their score. In invitational and championship races the same scoring method is used except all of the teams in the meet have their top seven runners in play. This adds a different dynamic to the race making the fourth and fifth runner on a team extremely valuable.
What equipment will I need?
A: A pair of training shoes for running is needed. We recommend that a new pair of shoes be purchased for each season. Most athletes also choose to buy a pair of lightweight racing "spikes." Although they are not required they will give an advantage to runners who wear them. We also expect our athletes to come prepared for practice wearing a watch with a stopwatch function. Phones are not acceptable..
Am I allowed to participate in other activities?
A: This depends. By RIIL rules you are not allowed to favor another sport team over the school's team or participate in more than one sport in the fall season. After school activities such as band, theatre, and academic clubs are allowed as long as the coach is provided with plenty of notice with scheduling conflicts. This helps in working out potential conflicts in advance. The sooner the coach knows the better things can be handled. Less than two weeks notice will limit what can be done.
What is the Distance of a Cross Country Race?
A: For the dual meets the distance can range from 2.8 miles to 3.3 miles. Generally the most common distance used for invitational and championship races in high school is 3.11 miles or 5 kilometers. Most of the Freshman courses in invitational races are 2.5 miles or approximately 4 kilometers.
Do Freshman run with Juniors and Seniors?
A: We group our runners in training groups according to ability. Many of the Freshman will be instructed to run less volume than the veteran runners on the team unless they have had a background in running in middle school. So, each individual has a different plan according to their experience and also their ability.
Do boys and girls run / race together?
A: The boys and girls teams race separately but will sometimes train together during practice.
What time does practice start and end?
A: A typical day at practice begins after school at 2:30 and can last until 5-5:30. On rare days it could go a little longer for important workouts.
If I need extra help after school or need to make up a test is that ok?
A: This is always ok provided you let your coach know. Do not rely on friends to tell the coach because they will often forget.
Do you have to have experience or be a star athlete?
A: No!!!! But you do have to show up and give your best effort
How many days per week is there practice?
A: For most weeks there are six days in which the team meets including competition day. Occasionally we will volunteer on Sundays but most Sundays are off.
What is the difference between Cross Country and Track?
A: In cross country all athletes are competing together in the same race on a natural course involving trails and fields. The running events for track have a number of different running events of various distances which all take place on a track.
How long does cross country take?
A: That all depends on whether you are taking a plane or traveling in a car. It can take a while to get to California.
If I park in a tow away zone at the high school what will happen?
A: Hopefully it will all work out but there is a chance the entire area will be gone when you get back.
Why is it a penny for your thoughts but you have to put your two cents in?
A: We don't know, but someone is getting away with a penny each time this transaction happens.
If practice makes perfect and nobody's perfect should I bother to practice?
A: This is the most frequent question and the most difficult to answer. We think you should practice in the unlikely event that you are perfect.
For those who truly understand the sport believe that XC is the ultimate team sport. It is not possible to win a major race unless your fifth runner is strong.
