Cascade Striders Parent Meeting

What is Cascade Striders?

Coaching staff

Administrative Coaches: Dan and Kendall – come to us first with questions
12running coaches this year, all are USATF members and have cleared background checks
Parent Helpers: experienced parents who run with us in practices. We’ll invite you in as we get settled.

Being an Athlete’s Parent

Making sure your athlete(s) are prepared for practice: full sweats, water
Trusting the coaches: let us manage your athletes for the entirety of practice. Unless there’s an issue, please let us work exclusively with your athlete.
Be a positive cheerleader: feed your athlete encouragement, rooting for great workouts and hard races. Where an athlete places, whether in a group or in a race, doesn’t matter if they ran hard.

Injury policy and procedure

Athlete must come to practice with the potential to complete the entire workout or stay home until healthy (unless explicitly approved otherwise). Athletes over age 9 are expected to deliver communication about injury to parent.
Goal is to let athlete heal so that they like running.
Talk with us: we cannot diagnose or advise but will discuss a plan with you.

Medical issues: Please tell Administrative Coaches about medical Issues. They will distribute information to relevant coaches, as needed.

Code of Conduct: We hold athletes, parents and coaches accountable to this Code.

Practices** Adult stay for athletes age 9 & under **

Locations
September – October: Wilburton and Kelsey Creek Parks, Bellevue
International School, 445 128th Ave SE, Bellevue
9/18, 10/16, 10/30
November – December: Grass Lawn Park, 7031 148th Ave NE, Redmond
Schedule
Monday & Wednesday 5:00 – 6:30pm, Saturday 10:00 – 11:30am.
ALWAYS check calendar for time and location. There are occasional variations.
Location will change in late October & early November.
Start and end on time.
You mustpick up on time!
Run in any weather, except thunder and lightning.
Provide time to hit the bathroom and settle in before 5pm.
Format
Warm-up jog
Dynamics and form drills
Running workout
Core, leg strength, and stretching
Ability-based running groups (adjustments for about 2 weeks)
WHEN YOU ARE LATE: athlete should run at least one warm-up lap then integrate into activities in progress.
What to bring
We suggest a dedicated bag for the season’s practices and meets.
Good quality running shoes (spikes are optional, later in the season).
Arrive in long sleeve top and sweats over workout clothes.
Work out in shorts (or capris) and t-shirt.
Also bring waterbottle, hat, gloves, raincoat.
Label everything!!!
Avoid cotton when cold & wet.
Nutrition and rest
Avoid eating a lot within 2 hours of running. Protein snack after school.
Protein and carb treats for the ride home.
Hydrate throughout the day.
No need for energy drinks, gels, etc.
Let us know if athlete is in other sports. We don’t want to over-work the athletes!

Between practice days
Recommended runs posted on website: Cross country > XC Workouts
Builds strength, endurance, and confidence
Lost and found
Coach Kendall or Dan brings lost and found gear to practice every Monday and Saturday.
We’ll bring to end-of-season dinner.
All unclaimed items go to charity.

Meets

Coaches provide support at the meets. More info prior to first meet.
Uniforms
Singlet (sleeveless top) with team logo is required.
$30 purchased through teambeginning first practice – no refunds.
Any black shorts or tights, any style okay. [No bun-hugger, booty shorts!]
Shoes
Spikes are NOT required – training shoes are fine
Not recommended for under age 11, but not harm in having them.
Athlete must run in them three times before racing in them.
Running shops offer discount if you mention our team.
Team has a box of gently used spikes for borrow during the season.
DevelopmentalMeets
Sept. 16 – Ft Steilacoom Park
Oct. 7 Federal Way, 5-mile Lake Park in Auburn
Oct. 14 Bellevue, Wilburton Park
Oct. 28 Seattle, Lower Woodland Park
Note: all ages + parent/coach races are offered and the team with provide entry for adults.
Junior OlympicsNote: athletes must qualify to move beyond Association Race.
Associations: Nov. 11, Seattle, Lower Woodland Park
Regionals: Nov. 18,Location TBD
Nationals: Dec. 9, Tallahassee, Florida
Race format (based on age by 12/31/17)
Youngest to oldest; females then males
7 & 8 – 2000 meters
9 & 10 – 3000 meters
11 & 12 – 3000 meters
13 & 14 – 4000 meters
15 and older - 4000 meters in developmental/5000 meters in Junior Olympics

Registration

Closed for this season.
Re-opens for Junior Olympics mid-October. This is ONLY for fit high school athletes who have been running with their school teams. Middle School athletes may register with approval from Coaches Joe, Stephanie and Suzanne.

SAVE THE DATE x3

“What to Expect at a Meet” document will be distributed the last week of September.Meeting will be scheduled to discuss.
Home meet: All families must help with our home meet on Saturday, October 14th @ Wilburton.

Cascade Striders :: Cross Country Parent Meeting :: 2017Page 1 of 4