Parent & Athlete Letter

Hannah Deer finishing strong at our home meet 2018.

Welcome to TMHS XC!  


      My favorite part of running and coaching cross country (abbreviated XC) is that everyone gets to participate and compete! Each athlete runs the same course, and although the first 7 runners to finish are considered the scoring team, at every meet, ALL athletes get to participate. 


     First, what is cross country? XC is a running team.  Most people think of it as an individual sport and forget that while each person is competing individually it is very much a team sport.  To understand this you need to understand how the sport is scored.  First, scoring is different from most sports -- the lowest score wins.  Scoring is determined by the places of the first five athletes for each team. The number they finished is the number of points that the team is assigned.  For example, the winner is first and gets 1 point for the team.  The number is added together and the team with the lowest score wins. In the event of a tie, the team with a higher-finishing 6th place runner is the winner.  The seventh place runner is also important for placing for the team.  Because of this scoring, it is important for the team to run as close together as possible.  For example, a finish of 1, 3, 4, 6 and 83, a score of 97, will lose to a team finishing 16, 17, 19, 21, 23, with a score of 96.
 

    To be the most successful athlete possible there are a few things that are important. These include training, nutrition, and sleep!  Throughout the season I will be handing out and linking articles about various topics so please check the website and talk to your athlete throughout our season.


     As far as training goes we will be meeting M-F from 4:00-6:00 pm.  The expectation is that your child will be at all practices.  I understand that various things come up but the success of their season depends on consistent training.  Athletes my expectation is that you will communicate with me if you are not going to be at practice.  Please do not depend on your friend doing this!


     The next essential piece is nutrition. There are two main things to remember, WATER, lots of it, and foods, which are going to help support their training.  I encourage all athletes to NOT drink soda, energy drinks etc.  I also encourage them to make sure that they are eating plenty of fruits, veggies, and nutrient dense food.  Also important for nutrition is to have a snack right after a workout.  A banana and a little almond/peanut butter is great post workout snack!


     Again I would like to welcome you all to our team.  Please feel free to contact me with any questions or concerns.


Coach Pahlke

(907)321-1799

 

Updated Personal Records can be found here.

Updated Personal Records can be found here.