The goal is to instill a lifelong love of distance running in our athletes….we attempt to make the program appealing to a wide range of abilities. From the novice to the state qualifying athlete, we want this athletic experience to be memorable. The success of the cross country team depends on the attitude that each individual on the team brings to school, practice, meets, and their life. An athlete must set athletic, personal, and school goals to be successful during this cross country season. It is our hope that each of you reaches your competitive potential while having an enjoyable team experience. Student/athletes are expected to read and follow the athletic code of the Dubuque Community School District.
The Sport: Cross country is not a sitting spectator sport. You are encouraged to cheer the runners on at different areas along the 5k course, please do not run alongside of them. The start/finish lines are the most congested. Each runner receives a number as they pass the finish line corresponding with their spot in the race. The varsity race is limited to usually 7 runners per team…..all other races jv, frosh/soph are unlimited with still only 5 runners scoring for their team. The 5 places are added up for the team score. The lower the score, the better the team placement. Cross Country is a physically and mentally demanding sport. This program is designed to prepare athletes with a combination of stretching, running, lifting, and developing mental toughness. The overriding goal of this program is to see the individual athletes improve as an athlete, student, and person.
Attendance: Be at scheduled practice on time and prepared to practice. Must have clothing for all weather conditions, running shoes plus a water bottle and a sports watch. Because of your commitment to the team and our limited practice time, it is important that you stay for the entire duration of practice. First unexcused absence is a warningSecond unexcused absence will result in suspension from a meet. They will be suspended from the meet of that week the unexcused absence happened.Third unexcused absence will result in the athlete turning in their equipment and being excused from the team.
*Appropriate reasons to miss practice include family emergency, illness, or school activities. These will be excused and result in no penalty as long as the athlete informs the coach ahead of time of the absence- 24 hours plus the coaches discretion. Athletes will schedule work and other commitments around practices and meets. Please communicate by phone or e-mail to the head coach about possible absences.**Workouts will vary a great deal depending on time of year, condition of runner and the weather. We run on the sidewalks of major streets in Dubuque and Asbury, we will also run to Flora Park for workouts, we will drive to the Heritage Trail to practice, we will drive to the soccer complex to run the xc course. Athletes will have paperwork to fill out if they are allowed to drive passengers or just themselves to these practice areas that will be on file at school. -Athletes will only improve if they believe in and follow the program’s training. Practice Times:2:35-5pm on Monday-Thurs and after sept. 1st the team will have tuesdays off with no practice scheduled. Friday a.m. practice with be at school at 6a.m. and Saturday practice will be at 7-8:30a.m.
Injuries:All injuries must be brought to Coach Klein’s attention. All injuries will be handled through the Hempstead Athletic Trainer and an injury report will be filed. Any injury requiring a doctor’s attention and the inability to practice will require a doctor’s permission to resume practice. Any athlete missing practice due to an injury will not be allowed to compete until the athletic trainer o.k.’s it or we have the doctor’s permission note. Any athlete not able to practice will be unable to attend meets. It will be up to the coach’s discretion if an injured athlete can ride the bus to a meet and attend the meet with the team.
Academic eligibility:The athlete must be passing all classes with a 60% or better by 11a.m. on the day of a meet to be eligible to compete. If an athlete is not passing, she should remain in school and focus on academics. The student/athlete may also have to attend a tuesday practice to make up for lost mileage by missing meet/meets because of their grades. Unless there are special circumstances, for example illness, then it will be at the coach’s descretion if the student/athlete competes or not at a meet because of an F. If an athlete comes into the sport with an F from the previous semester they will be suspended from competition for 30 days but are expected to participate in scheduled practices. This is covered in the district’s athletic code, and is a state rule.
Transportation: All participating members are expected to ride the team bus to and from meets. Since we compete at the same meets as the boys cross country team we usually have 3 school buses or sometimes one charter bus per team. One must contact the Hempstead Athletic Director in advance to have permission for the student athlete to go home with a parent after a competition.In town meets: athletes are expected to drive or get rides from parents to the soccer complex.
Equipment:There is sufficient equipment to outfit the team in warm-ups and running uniforms. Runners should take good care of all equipment. They should dress and wear their uniforms properly. Runners are responsible for any lost items and will be charged accordingly. Cross-country uniforms are not be worn at any times other than meets. Uniforms need to be washed after each race and air dried! Please do not use the dryer! * Meet days-uniform and warm-ups are needed, possibly a garbage bag to keep clothes dry….if there is wet weather. Always be prepared with extra clothes to stay warm and dry.
Example socks, under armor (color recommended is black) mittens, hats, extra sweatshirts, sweatpants and extra shoes.*No sweatshirts, t-shirts, ect, with the name of another high school or inappropriate logo may be worn at practice or meets. Only Hempstead clothing shold be worn at meets!Clothing orders will be available the first week of practice for all parents and athletes…..you do not have to purchase these items. *Running shoes are important and should be replaced each new season- We recommend the Shoe Shack; and they usually give us a team discount.*Spikes are recommended for meets but not mandatory. Coach Klein has donated spikes that new runners can borrow to try before they purchase their own.*A runner’s wristwatch is a necessary item also….so they can time themselves when we are on the track or doing a pace workout. *Running clothes for warm, cold, windy and rainy weather will be needed.
Social media policy:Do not do anything that will disrespect our school, our cross country program, or yourself. Have pride in who you are and who you represent.It is important you remember that competing for Hempstead High School is a privilege. As a student athlete, you represent many people and groups other than yourself. Your family, your team, students and staff at Hempstead, and the community of Dubuque are all groups impacted by what you post on social media; therefore, you are expected to portray yourself and these groups in a positive manner at all times.
Letter policy:Athletes must attend practice on a regular basis, display good sportsmanship and practice/compete at the best of their ability. Seniors who have been a member of the team for three years in good standing will recieve a varsity letter. The athletics office is where the student/athletes get their JV, varsity H,and numerals after the season has been completed. A Varsity “H” is given to any athlete competing at the varsity level.
NEW runners should strive for the ability to run 30 minutes without stopping at the start of the xc season, five days a week. Returning runners should commit to consistent summer running to ensure a proper level of fitness in the fall in order to prevent injuries. *Any walking during a workout will result in a warning. Any athlete found walking 2x will result in a conversation with the athlete and their parents to see if they want to continue with this sport.
Pre-season Runs start June 20 at 7a.m. at Hempstead and are Mon/Wed/Fri with the weight room at 8a.m. after running…..”klein” runs are available in the summer on Sundays at 8a.m. and tue/thur at 6:30p.m. at the Heritage Trail Ponds off of Hwy 52 North and Rupp Hollow Rd Klein runs are open to any alumni or current runners that need to get a long run in….it’s easier and safer to run with a group than by yourself. None of these workouts/runs are mandatory. EVERYONE has a role in this program, no matter how fast she runs! Cross country is truly a team sport, if we are to accomplish our goals this year, it will be done as a team and not as a group of individuals! The team concept is very important and every runner is extremely important. We need all runners working hard to improve themselves and push their teammates to improve.