Wenatchee High School Cross Country 20162016

HEAD COACH: Susan Valdez (509) 421-9208 (cell)

663-7171 Ext. 602 (work)

ASSISTANT COACH: Steve Roche (509) 393-2702 (cell) ASSISTANT COACH: Cesar Mendoza (253) 797-7858 (cell)

Athletic Office phone number 663-3384

Wenatchee Panther Athletics Website: http://www.wenatcheeschools.org/whs/athletics/

PRACTICE: 1. Practice begins @ 3:30 and will be over by 5:30 when we are at Wenatchee High School. 2. Practices @ Walla Walla Point Park will begin around 3:40 and end at 5:10. Athletes need to fill out a “Permission to Drive/Ride” form in order to travel down to the park after school. Parents please pick up your son or daughter at the Park. 3. To be eligible to participate in a practice or meet, the student-athlete must attend at least four classes on that day or the day preceding the event in case of a non- school day or Saturday event. They must have a school-accepted excuse for the periods missed. 4. A calendar of practices, meets, and events will be handed out the first week of practice. It will also be posted on-line at the following web site: http://pio.wsd.wednet.edu/Staff/Valdez/cc/crosscountry/Crosscountry.html 5. Anyone missing practice, unless cleared by Coach Valdez because it involves a medical excuse, sickness, or school related requirement, will not be allowed to participate in the next meet—primarily for safety reasons. 6. Missing practice due to the athletes “choice” is not considered excused. The following are not considered excused absences: Hair appointment, after-school club meeting, need time to study and catch up on homework, play practice, or work schedule. 7. Anyone who is going to be late or miss practice due to a medical excuse, sickness, or school related requirement must notify coach Valdez by phone or in person. My school phone number is 663-7171 and my cell number is 421-9208. 8. Leaving early and arriving late needs to be discussed with Coach Valdez ahead of time—in person—in order to be excused. Telling someone else to tell Coach Valdez is not acceptable. TRAVELING: 1. Get on the bus 10 minutes early-----PLEASE 2. Please follow the expectations: --Be courteous to the driver --Do not sit on the arm of the seat --Nothing goes out the windows

--When traveling on a school day there will be time set aside for reading, resting, and/or personal reflection. 3. Everyone goes to and from the meet in school provided transportation.

Any exception to this policy will need to be cleared through the athletic office. Parents who want to take their son or daughter at the conclusion of the meet simply needs to fill out and sign the “Departure from group form” and get it to a coach before we leave for the competition. It needs to be signed by the parent, coach and an administrator. Here is a link to the form: http://home.wsd.wednet.edu/PMS/transportation/TRS-F002.pdf

4. Neither the school district, nor the charter bus company will be responsible for any stolen personal belongings or valuables from the bus.

MEETS: Make sure you pack food and water for all meets. If we are at home it is still a good idea to bring water and food for after the race. If we travel during the week, we usually do not stop, so the team will get home at a decent time----not too late. It is important to pack food and water for after the meet. If we travel on a Saturday, we will usually stop if the kids want to buy something to eat on the way home. It is still a good idea to bring lots of food and water for the whole day. 1. Please dress like the rest of the team. Wear team sweats during warm-ups when possible. You are representing Wenatchee High School. 2. Fifteen minutes after arrival at the meet site, the whole team will jog or walk the course to loosen up after the trip and to get familiar with the course. 3. Stay in our team area with your feet up. No excessive running around before your race. Keep track of the time and know when you race. On a hot day STAY OUT OF THE SUN and drink lots of water. 4. Warm-up with your teammates. Follow a good 45-minute routine set up by the coaching staff. Be consistent-----be ready. 5. Encourage teammates who are racing when you are not. 6. Try to run in a pack with your teammates at the beginning of the race. 7. Cool down after your race by running, stretching, getting liquids and putting on warm clothes-----spend at least 20 minutes doing a cool-down run> 8. Bring healthy foods and snacks for after the race. 9. BRING PLENTY OF FLUIDS AND WATER FOR THE WHOLE DAY. UNIFORMS: You will be issued a meet uniform. You will be held financially responsible for all articles issued to you!!!!! Take care of them. Memorize your numbers. Some athletes will be issued Team Sweats. These will be issued to Varsity Athletes. When you compete, leave your sweats with a teammate or manager. Do not leave your uniform unattended anywhere, even in our own camp area. REPLACEMENT COSTS: SHORTS $25.00 SINGLETS $25.00 JACKET $65.00

INJURY PROCEDURES 1. Athletes will always be running in groups-----they should never be alone. When

we are “off campus”, the coaches will be available throughout the various routes that the athletes cover. Usually one coach remains near the front of the group and the other coach remains back with the slower athletes. All coaches will be

carrying a cell phone for immediate communication. 2. Notify a coach immediately if an athlete is injured. The coach will administer

First Aid as necessary. 3. If an injury is manageable, such as a sprained ankle, minor dehydration, or a cut

or bruise of some type, the athlete will be escorted back to the High School Sport Medicine facility by one of the coaches.

4. The athlete will be treated and the parents will be notified while at the Sport Medicine facility. 5. If an injury is severe, the following “Emergency Care Procedures” will go into affect. EMERGENCY CARE PROCEDURES FOR ATHLETES & COACHES:

1.   A responsible person MUST stay with the athlete. 2.   A responsible person calls the ambulance IMMEDIATELY. Have a

responsible person meets the ambulance at the entrance to the area. 3.   Administer CPR if necessary 4.   Do not move a seriously injured athlete 5.   Have athlete’s Emergency Card ready-----Physical release form 6.   Contact parents as soon as possible 7.   Emergency Numbers:

Ambulance: 911 Ballard 663-6513 Lifeline 663-8091 8.   Contact a school official:

Athletic Director: Jim Beason 663-3384 Sport Medicine: Dale Blair Principal: Eric Anderson 663-8117

9.   Information to give to Ambulance: Your name School and sport affiliation Game or practice location and directions Type of injury

VARSITY TEAM SELECTION The Varsity Team-----or the top 7 runners for the boys and girls----- will usually be determined by the fastest time from the most recent course or race. Before the first meet there will be a 2-mile time trial down at Walla Walla point park-----on our home course. The top 7 runners will run Varsity for the first meet as long as they have met all other eligibility criteria. After the first meet, the Varsity positions may vary according to performances of all of the athletes during the following meets and the following practices. Usually, those athletes with the fastest time from the most recent course or race will run Varsity for the following meet unless there are certain considerations or consequences in a given situation that must be addressed. (Including sickness, injury, and rest) The coaches will have the final decision in selecting the top 7 for each meet. TRAVEL TEAM We are limited to one Charter for all of our away meets. This will limit us to taking only 44 athletes to compete at each meet. Due to these restrictions, if we have more than 44 athletes out for cross-country at a given time, participation at the meets will be determined on the following criteria: 1-- Attendance at practices prior to each meet; 2-- The ability to compete (not injured); 3-- Attitude; 4-- Running times. POST-SEASON ALTERNATE Post-season events allow for an 8th person, an alternate, to go with the team. They will probably not run unless there is an injury or an eligibility problem with one of the top seven Varsity runners. This position will be determined by the coaches based on times, attitude, dedication and support for the team. IT IS A PRIVILEGE TO BE AN ALTERNATE !

LETTERING POLICY 1. TO EARN A JUNIOR VARSITY CERTIFICATE YOU MUST PARTICIPATE IN THE PROGRAM FOR THE ENTIRE SEASON WITHOUT VIOLATING THE ATHLETIC CONTRACT. THIS INCLUDES COMPETING IN AT LEAST 3 REGULAR SEASON MEETS PLUS THE JV CHAMPIONSHIP MEET AT THE END OF THE SEASON— USUALLY DURING THE DISTRICT CHAMPIONSHIP XC MEET DURING THE 3RD WEEK IN OCTOBER. 2. TO EARN A VARSITY LETTER YOU NEED TO MEET THE FOLLOWING REQUIREMENTS: 1—RUN LETTERING TIME ON AN APPROVED COURSE—SEE NEXT PAGEà 2—YOU MUST PARTICIPATE IN THE PROGRAM FOR THE ENTIRE SEASON WITHOUT VIOLATING THE ATHLETIC CONTRACT 3—COMPETE IN AT LEAST 4 REGULAR SEASON MEETS—IN ANY RACE—JV, Varsity, Frosh, sophomore, etc… 4—COMPETE IN THE DISTRICT XC MEET (Any Race) DURING THE 3RD WEEK IN OCTOBER. *****If you do not meet a lettering time on an approved course, but you compete on VARSITY at the DISTRICT XC MEET DURING THE 3RD WEEK IN OCTOBER AT WWPP IN WENATCHEE or you compete on VARSITY at the REGIONAL XC meet, you will earn a VARSITY LETTER as long as 2 thru 4 in the above #2 are met. 3. AN ATHLETE WHO EARNS A JUNIOR VARSITY CERTIFICATE—according to the standards listed in item number (1) at the top of this page—IN THE CROSS COUNTRY PROGRAM FOR FOUR YEARS AND HAS NOT EARNED A VARSITY LETTER WILL EARN A LETTER AT THE END OF THEIR SENIOR SEASON. 4. MANAGERS earn a Varsity letter after the second consecutive year in the program as long as they attend all practices and assigned meets and have performed their required duties to the satisfaction of the coaching staff. 5. The athlete must conduct himself/herself during the season in a manner that warrants the awarding of a Varsity Letter. This would include the athlete being academically eligible throughout the entire season. 6. SPECIAL NOTE: WHEN THE STUDENT/ATHLETE VIOLATES THE CONTRACT FOR OFFENSES INVOLVING TOBACCO, ALCOHOL/DRUGS, OR STEROID DRUGS THEY FORFEIT THEIR OPPORTUNITY TO EARN ANY CERTIFICATE, AWARD OR LETTER FOR THAT SPORT SEASON. 7. The coaches reserve the right to make final decisions to letter.

2016 Wenatchee High School Cross Country Letter Award Standards

The following standards need to be met in order to receive a Varsity Letter:

Grade Distance Time Distance Time Freshman Boys 3.0 miles 18:40 3.1 miles 19:25 Freshman Girls 3.0 miles 23:30 3.1 miles 24:10 Sophomore Boys 3.0 miles 18:20 3.1 miles 19:00 Sophomore Girls 3.0 miles 23:15 3.1 miles 23:55 Junior Boys 3.0 miles 18:10 3.1 miles 18:45 Junior Girls 3.0 miles 23:00 3.1 miles 23:40 Senior Boys 3.0 miles 17:45 3.1 miles 18:20 Senior Girls 3.0 miles 22:20 3.1 miles 23:00 Individuals may be awarded a Varsity Letter if a runner demonstrates unusual contributions the Wenatchee Cross Country Team. This contribution may be expressed in any manner that enables others to achieve success.

In order to become a successful runner, you must first get in shape

There are three things that will happen when you first start to run—which will happen to any new and old runners who are getting into shape. 1—you will sweat 2—you will feel some discomfort 3—if you are doing it right, you will occasionally be short of breath Once you get past the firs 10 to 20 days of the program, you will start to feel the added energy created by being in shape. New and old runners alike must first condition on a regular basis. A solid, gradual base is the key to a good season—and the beginning of a career as a high school cross country runner. Besides the ability to run a little faster, there are many benefits which come from developing cardiovascular fitness. Patience is important as you become more consistent in your running. The key during the “exercise phase” is to be consistent. Days running is more important than distance ran. Once a solid base of fitness is developed, it is time to move to the “training phase” of the program. Training increases the intensity and becomes a more focused program. Runs are more coach-directed, with the specific function to decrease race times. Some athletes may never get to this point—wishing to stay in the “exercise phase” of the program. Some athletes will want to move from being a participant in the program to being competitors. This is not determined by speed, but rather by goals of the individual. It is much better to be healthy and under-trained than injured and over-trained. To be a competitive runner, the racing portion of the season is the key. If running has become fun, and part of your life-style, it becomes part of year-round exercise. Your eventual goal is to get into the competitive phase of running. Some athletes may reach this in their first season and for others it may take two or three seasons before they get hooked into the sport. Athletes need to spend as long as necessary creating the needed base. The goal is to come out of the program understanding the virtues of exercise long after you have finished your high school career. Rest is necessary for success in cross country. Rest is important in order to increase mileage, intensify workouts and lower times. It allows the brain to relax and the body to recover. There are three different types of rest: 1—sleep 2—rest days when training 3—rest at the conclusion of a season It is important to know that you cannot “catch up” on sleep. If you run hard every day, you body will break down and you will not enjoy the training process. Rest is not an absence of training, but part or your training. A week or two of active rest at the conclusion of the season will help recharge the batteries and get ready for the next season. What you lose in fitness, you gain in mental freshness.

Valdez’s Goals: --To help each athlete have a positive experience during the XC season. --To help each athlete avoid injury. A 100% healthy athlete that is 75% fit is better than an athlete that is trained to be 100% fit and ends up injured. Each athlete needs to be trained individually to help prevent overuse injuries. --To help each committed athlete achieve success when they put in the time and effort necessary. If committed to the program, each athlete will have an equal opportunity to improve and have success. --To educate the athlete on the rational and foundation of running technique, training, and nutrition. --To instill in the athlete what it means to “work hard” and enjoy the experience. --To help develop loyalty and cooperation within the team. --To help nurture leadership, self-discipline, and sportsmanship. --To help each athlete be accountable to their teammates and coaches by attending and participating in

practices and meets to the best of their ability. What are your goals? Purpose What is your purpose for turning out for XC?

Know your purpose-----believe in your purpose-----make it REAL! Respect Learn to respect “what” you are doing to improve your athletic performance.

Respect those “people” that are there to help you improve and be successful. Improvement Improvement will continually occur if you put the time and effort

into your training. You need to realize what is actually involved in order to improve-----HARD WORK.

Discipline Cross Country takes a lot of self-discipline. You need to sacrifice some things

and prioritize others on your way to being disciplined. Excellence If you follow the above-----Excellence should result. If not------look at what

you are really doing. What are you missing? Are you doing everything it takes?

TOP 10 GIRLS 3.0 MILE TIMES 1 18:08 Amanda Wilsey Pasco-State 1993 2 18:22 Heidi Colpitts Kamiakin Dual Meet 1999 2 18:22 Kori Buford Lk. Sammamish St. Pk. 1994 3 18:27 Kelly Edgerton Wenatchee Alternate 1986 4 18:33 Hannah Kiser District @WWPP 2009 5 18:42 Kristen Ballinger Richland Invite 2004 6 19:00 Skye Pauly District @ WWPP 2007 7 19:07 Katherine Lee Pasco-State 1991 7 19:07 Brittani West Kamiakin Dual Meet 2000 8 19:10 Marta Fisher Pasco-State 1991

TOP 10 BOYS 3.0 MILE TIMES 1 14:34 Jacob Smith Big 9 District Meet @ WWPP 2011 2 15:11 Nicholas Boersma Big 9 District Meet @ WWPP 2011 3 15:24 Cole Christman Big 9 Dual Meet #2 @ WWPP 2013 4 15:36 Tristan Cunderla Walla Walla League Meet 2011 5 15:43 Austen Lane WHS Invite @ WWPP 2014 6 15:45 Sam Martin Big 9 Dual Meet #2 @ WWPP 2013 6 15:45 Mark Beilstein Pasco-State 1988 7 15:46 Ryan Freimuth WHS Course & Kamiakin 2000 8 15:52 Aaron Stowell Interlake 1993 9 15:55 Michael Sauer Southridge new course 2009 10 15:56 Brad Hawkins Pasco-State 1990

TOP 10 GIRLS 3.1 MILE TIMES

1 18:44 Kelly Edgerton Richland-Carmichael 1986 1 18:44 Heidi Colpitts Sun Willows--STATE 1999 2 18:56 Amanda Wilsey Richland-Carmichael 1993 3 18:57 Kori Buford Richland-Carmichael 1994 4 18:58 Kristen Ballinger Deer Park-Regionals 2003 & 2005 5 19:07 Hannah Kiser Wandermere-Regionals 2009 6 19:10 Skye Pauly Kennewick Dual 2007 7 19:31 Racquel Thody Regionals @ Wandermere 2011 8 19:47 Emily Hazen Wandermere-Regionals 2007 9 19:51 Brittani West Sun Willows--STATE 1998 * 19:10 Emily Nordt Lincoln Park in Seattle 2011 * 19:36 Sophie Marshall Lincoln Park in Seattle 2013

* 4922/5km

TOP 10 BOYS 3.1 MILE TIMES

* 4922/5km

1 15:03 Jacob Smith 4A State Championships 2011 2 15:24 Nicholas Boersma 4A State Championships 2011 3 15:28 Cole Christman 4A State Championships 2014 4 15:44 Austen Lane 4A State Championships 2014 5 15:53 Drew Faubion Deer Park-Regionals 2005 6 16:00 Tristan Cunderla 4A State Championships 2011 7 16:04 Aaron Galbraith Deer Park-Regionals 2003 7 16:04 Sam Martin 4A State Championships 2013 8 16:06 Mark Thibault Kennewick-Canyon Lk. 1984 9 16:13 Mark Beilstein Richland-Carmichael 1988 10 16:16 Rick Ward Kennewick-Canyon Lk. 1987 1 * 14:41 Jacob Smith Lincoln Park in Seattle 2011 2 * 15:06 Nicholas Boersma Lincoln Park in Seattle 2011 4 * 15:19 Cole Christman Lincoln Park in Seattle 2013 3 * 15:47 Tristan Cunderla Lincoln Park in Seattle 2011 5 * 15:52 Sam Martin Lincoln Park in Seattle 2013 6 * 16:17 Austen Lane Lincoln Park in Seattle 2012

WENATCHEE CROSS COUNTRY TEAM RECORDS

Best League Record Boys - 5-3 ‘81,’87,’90 Boys 7-3 2003 4th (11 teams) Boys 11-3 2009 4th (15 teams) Boys 4-2 2010 3rd (7 teams) Boys 9-3 2011 2nd (7 teams) Boys 8-2 2012 2nd (6 teams) Boys 8-2 2013 2nd (6 teams) Boys 9-3 2014 2nd (7 teams) Girls - 7-1 ‘91,’92, ‘98 Girls 8-2 2003 3rd (11 teams) Girls 8-2 2005 3rd (11 teams) Girls 12-2 2009 3rd (15 teams) Girls 4-2 2010 3rd (7 teams) Girls 7-3 2012 2nd (6 teams) Girls 7-3 2013 2nd (6 teams) Girls 10-2 2014 2nd (7 teams) Best Place in League Boys - Tied for 3rd ‘81,’87 3rd in 2010 2nd in 2011, 2012, 2013, 2014 & 2015 Girls - 2nd 91,’92,’94, ’98, 2012, 2013, 2014 & 2015 Best Place in District Meet Boys - 4th 1981, 1990, 1994, 3rd in 2010, 2nd in 2011, 2012, 2013, & 2014 Girls - District Champions 1991 AND 1998, 2nd in 2012, & 2013 Best Place in Regional Meet **No Regional Meet after 2011** Boys - ?? in 1995, 8th in 2009, 6th in 2010, 2nd in 2011 (Qualified for State) Girls - 3rd 1998 (Qualified for State), 4th in 2009 (Qualified for State) Best Place in State Meet Girls—5th 1991 Boys – 4th 2011 9th 1994 10th 2013 6th 1998 13th 2014 10th 2009 16th 2013

WENATCHEE XC INDIVIDUAL RECORDS Top Ten Finishers in District Meet Amanda Wilsey 2nd in ‘91 & ‘92, 1st in ‘93, 7th in ‘94 Kori Buford 4th in ‘91, 3rd in ‘92, 2nd in ‘94 Kelly Edgerton 3rd in ‘85 GeeGee Wharton 8th in ‘81, 4th in ‘82 Heidi Colpitts 4th in ‘96, 3rd in ‘97, 3rd in ‘98, 1st in ‘99 Mark Beilstein 4th in ‘88 Loren Erickson 5th in ‘81, 9th in ‘82 Deanne Erickson 5th in ‘83 Jason Wilsey 6th in ‘91 Leslie Novak 6th in ‘84 Mark Thibault 8th in’84 Brad Hawkins 8th in ‘90, 10th in ‘91 Katherine Lee 10th in ‘91 Brian Wendt 6th in ‘95 Kristen Ballinger 3rd in ‘03, 1st in ‘04, 4th in ‘05 & 2nd in ‘06 Hannah Kiser 3rd in 2006, 11th in 2007 Skye Pauly 5th in 2007 Aaron Galbraith 6th in 2003 Jose Garza 10th in 2004 Drew Faubion 6th in 2005 Kiser, Hannah 4th in 2009 Sauer, Michael 10th 2009 Boersma, Nicholas 6th in 2009, 4th in 2010 3rd in 2011 Tristan Cunderla 6th in 2011 4th in 2012 Jacob Smith 2nd in 2010 1st in 2011 Cole Christman 2nd in 2012 2nd in 2013 1st in 2014 Austen Lane 5th in 2012 5th in 2013 2nd in 2014 Maggie Chvilicek 8th in 2012 Sam Martin 3rd in 2013 Raquel Thody 7th in 2013 8th in 2014 Sophie Marshall 8th in 2013 Claire Sirmon 5th in 2015 Miguel Viramontes 6th in 2015 Top Twenty Finishers in Regional Meet (Starting in ‘95) **No Regional Meet after 2011** Heidi Colpitts 10th in ‘96, 14th in ‘97, 7th in ‘98, 3rd in ‘99 Kristen Ballinger 5th in ‘03, 2nd in ‘04, 8th in ‘05, & 6th in ‘06 Hannah Kiser 7th in 2006, 15th in 2007 Aaron Galbraith 16th in 2003 Drew Faubion 12th in 2005 Emily Hazen 20th in 2007 Hannah Kiser 5th in 2009 Jacob Smith 13th in 2008, 6th in 2010 2nd in 2011 Nicholas Boersma 14th in 2009, 10th in 2010 6th in 2011 Tristan Cunderla 13th in 2011 Raquel Thody 7th in 2011

Best Individual Place in State Meet Amanda Wilsey 10th in 1992 5th in 1993 Kori Buford 25th in 1994 *Heidi Colpitts 49th in 1996 4th in 1997 4th in 1998 5th in 1999 *Kristen Ballinger 25th in 2003 9th in 2004 40th in 2005 19th in 2006 Hannah Kiser 20th in 2006 84th in 2007 28th in 2009 Aaron Galbraith 36th in 2003 Drew Faubion 95th in 2005 Jacob Smith 48th in 2008 6th in 2010 1st in 2011 Nicholas Boersma 44th in 2009 11th in 2010 6th in 2011 Tristan Cunderla 20th in 2011 48th in 2012 96th in 2013 *Cole Christman 93rd in 2011 28th in 2012 17th in 2013 5th in 2014 *Austen Lane 115th in 2011 53rd in 2012 66th in 2013 16th in 2014 Sam Martin 34th in 2013 Raquel Thody 111 in 2011 90th in 2013 124th in 2014 Claire Sirmon 82nd in 2015 Miguel Viramontes 68th in 2015 JACOB SMITH 4A STATE XC CHAMPION IN 2011--à 15:03 5Km

2016 WENATCHEE HIGH SCHOOL CROSS COUNTRY SCHEDULE

Date Sport Team Opponent Location Site Time Sat, Sep 3, 2016 XC All 2-Mile Time Trial Wenatchee WWPP 9:00 Sat, Sep 10, 2016 XC V/JV Highlander Invite Spokane Shadle Park 9:00 Thur, Sep 15, 2016 XC V/JV League Meet #1 Yakima Franklin Park 3:30 Sat, Sep 17, 2016 XC JV Sundodger Invite Seattle Lincoln Park 10:25 Sat, Sep 24, 2016 XC V Nike Pre-Nationals Portland Portland ???? Meadows Sat, Sep 24, 2016 XC JV Bellevue Invite Lake Sammamish ???? Sat, Oct 1, 2016 XC V/JV Wenatchee Invite Wenatchee WWPP 11:00 Sat, Oct 8, 2016 XC V/JV Richland Invite Richland Carmichael 11:00 Tues, Oct 18, 2016 XC V/JV League Meet # 2 Moses Lake Blue Herron 3:30 Thur, Oct 27, 2016 XC V/JV District Meet Wenatchee WWPP 3:00 JV Championships Post Season: Fri, Nov 4, 2016 XC V State Pasco Sun Willows TBA Sat, Nov 5, 2016 XC V State Pasco Sun Willows TBA