Marist Cross Country

Team Rules:

Be at practice and prioritize being there.
Attend meets and prioritize racing opportunities.
Communicate early and often.
Commit to a lifestyle conducive to running.
Represent Marist with class and character.
Commit to giving your best in every situation.

Team Policies and Procedures:

The following policies and procedures have been established to ensure the safety and success of
every athlete on the Marist cross country team. As a no-cut sport, cross country welcomes
runners of all skill levels who are willing to dedicate themselves to working on improving their
running technique, endurance, and speed. Whether it takes them one season or four to qualify for
the varsity team, all runners should hold this as a common goal. The procedures outlined in this
document will be enforced by the coaching staff. Failure to follow them may result in being sent
home, inability to compete, and/or expulsion from the team. This contract lasts for 365 days or 1
calendar year and includes attendance at any running camps.

ATTENDANCE POLICIES:

Practice Attendance

a. Attendance at all practices is expected and mandatory.
b. Practice begins at 4:00 p.m. (Monday through Thursday)
c. Practice begins at 3:10 p.m. (on Friday)
d. Practice ends between 5:30-6:15 p.m.

i. Estimated Pick-Up: 5:55-6:10 (Varsity)

1. Varsity athletes will practice approximately two hours.

ii. Estimated Pick-Up: 5:30-5:45 (JV)

e. Unless there is another clearly communicated arrangement, injured runners
are expected to attend the beginning of practice to listen to announcements
and join the team in stretches before proceeding to the athletic trainer, weight
room, or pool.

f. Doctors’ appointments and other commitments that result in a missed practice
may be excused at the discretion of the head coach provided he is notified
ahead of time with a note from a parent.

g. Please remember that attendance at practices will be strongly considered
when the coaching staff issues varsity letters and considers captains for the
next season.

2. Meet Attendance

a. Attendance at all meets is also mandatory unless excused by a coach (see
below).

b. Meet attendance means that all runners arrive with the team in advance of the
first race and remain with the team through the last race.
c. If a runner cannot attend a meet due to unexpected illness or family/school
event, the absence may be excused by the coach, provided runners present the
coach with a note explaining the absence at least two days in advance of the
meet.
d. Injured runners who cannot compete in a race are expected to travel with the
team to each meet and support the other runners.
e. All runners must be present at the region meet even if they are not competing.
f. All runners must be present at the banquet or you will not receive an award
including varsity letters.
g. All runners are expected to attend all meets in which they are competing
unless otherwise directed.
h. Runners will only be granted a maximum of two excused absences from
meets before expulsion from the team.
i. Any runner totaling three missed meets, excused or unexcused, will be asked
to leave the team.
1. Please consider this when planning events including the SAT, ACT,
religious retreats, vacations, college visits, and elective courses. SAT/ACT
dates are posted above. Plan ahead.

Varsity Lettering Requirements
1. A varsity letter may be attained if the individual runner meets the following time
standards:
a. Boys Lettering Requirements (*based on time and years of participation):
i. 1st Year: 19:00
ii. 2nd Year: 18:30
iii. 3rd Year: 18:00
iv. 4th Year: 17:45
b. Girls Lettering Requirements (*based on time and years of participation):
i. 1st Year: 22:00
ii. 2nd Year: 21:30
iii. 3rd Year: 21:00
iv. 4th Year: 20:45
2. To be eligible for varsity, the following requirements must also be met:
a. You must participate in our team service project.
i. If scheduling conflicts arise, two hours of community service must be completed upon
approval by the head coach.
b. You must maintain above a 2.3 grade point average.
c. You must log summer miles.
d. If you are returning after at least 1 year of Marist cross country, you must progress and
log at minimum:
i. 300 summer miles before entering year 2
ii. 350 summer miles before entering year 3
iii. 400 summer miles before entering year 4
3. Alternate Routes to a Varsity Letter
a. 2nd year runner who doesn’t meet the 18:30/21:30 time standard but:
i. Logs north of 300 summer miles heading into year two
ii. Improves 5k best by more than 30 seconds from the previous season
iii. Meets all other “Lettering Requirements”
b. 3rd year runner who doesn’t meet the 18:00/21:00 time standard but:
i. Logs north of 350 summer miles heading into year three
ii. Improves 5k best by more than 30 seconds from the previous season
iii. Meets all other “Lettering Requirements”
c. 4th year runner who doesn’t meet the 17:45/20:45 time standard but:
i. Logs north of 400 summer miles heading into year four
ii. Improves by more than 15 seconds
iii. Meets all other “Lettering Requirements”
d. Managers have to work daily for one season or part time for two seasons in order to earn
a varsity letter.
i. A contract of expectations will be signed.
4. Additional Varsity Letter Details
a. Once you have lettered based on time, you must continue to do so based on time
unless you have a serious injury or other extenuating circumstance.
b. For example, after lettering as a freshman with a 21:59, Sally must run under
21:30 as a sophomore to letter. As a junior, she must run under 21:00, and as a
senior, she must run under 20:45.
i. If you do not letter based on time, you may letter through one of the ‘alternate
routes’ identified above.
c. Summer Mileage Time Bonuses
i. If you run 300 miles you can add 30 seconds to your respective time standard.
ii. If you run 400 miles you can add 40 seconds to your respective time standard
iii. If you run 500 miles you can add 50 seconds to your respective time standard
Good Standing Definition As a member of the Marist cross country team, we
expect you to be in good standing in order to participate and letter. Good standing is a fluid
definition but relies upon athletes running and not walking at practice, being present at
practices and on time, coming back from practices every day and not leaving without
checking out, honesty in all communications, and giving a full effort in both practices and
races. Engaging in behaviors contrary to our ideals will result in losing good standing. This
puts an athlete on probation until they have earned “good standing” back. Probation prevents
an athlete from earning a varsity letter and a permanent loss of leadership positions.
Consistent good behavior can earn “good standing” back; however, a second infraction will
result in dismissal from the team.
Varsity Eligibility for Competition The coaching staff reserves the right to
determine which runners have earned varsity eligibility over the course of the season,
particularly toward the end as the region and state meets approach. The final seven runners
selected to run in the “playoff” meets must not only demonstrate fast race times but must
also exemplify a positive attitude, dependability, potential for improvement and consistency
over the course of the season. It helps our team as a whole to know that we can count on
each of the seven runners that line up at these very important meets. Returning athletes have
until Monday, 10/11, after the Battle of Atlanta to declare eligibility for varsity standing.
First year runners have until the Monday after Coach Wood, 10/19. This is especially
important for those athletes starting the season playing a club sport. If you play a club sport
and have reached the varsity roster standard, you will train with varsity, travel if earned, but
the top-7 spots for GHSA championship meets will be reserved for full-time Marist Cross
Country runners.
You do not have to have “varsity standing” during practices to earn your
letter.
Multiple Sports Participation To have “varsity eligibility”, boys and girls are
expected to run 17:45 or 21:45, respectively. Anyone, whether involved in a club sport or
not, may practice with varsity if they’re racing at level. Runners on the JV roster may also
participate in multiple sports.
1. Students participating in other sports are expected to attend all cross country practices and
meets unless previous arrangements have been made with coaches. It is possible for a JV
runner to miss practice two days per week for a club sport and two meets. Alternatively,
missing three practices a week but ZERO meets is also an option. Please arrange to meet
with Coach McMurray to discuss this. Participation in club sports without notification is
grounds for removal from the team.
2. Coaches will monitor students involved in multiple sports. If we believe a student is
suffering academically or otherwise, the coaches will review the student’s status on the
team. Coaches have the discretion to ask someone to leave the team or to commit fully to
cross country.
3. Runners participating in multiple sports can earn a varsity letter but are not eligible for
varsity competition at Region and State. They are eligible for post-season team
competitions such as Nike Regionals/Nationals/Footlocker. We encourage runners to train
hard and let us know if they are interested in post-season competitions.
4. The Marist coaching staff asks runners who are currently involved in more than one sport
to spend the first couple of weeks considering their commitments. On Monday, 10/11,
returning runners who began the season playing multiple sports will be asked to declare
whether they have decided to continue to do so or to dedicate themselves fully to
cross-country. Runners who do so will be eligible for GHSA Championship events. The
decision made at that time will be final for the rest of the season.
5. First year runners are granted an extension for declaring and dropping club sports. We feel
as a staff that new runners, especially freshmen, do not necessarily know what a rewarding
sport cross country is; thus, new runners have until the Monday after Coach Wood, 10/19,
to declare varsity eligibility. The coaching staff will place them at the most appropriate
level for practices up until that point, and they are eligible for all travel meets.
6. Runners must be aware that during the season, they are prohibited from running in any
road races or other running competitions outside of the team schedule. This includes
participation in outside running clubs as well as working with private coaches for
endurance or speed training and additional core work or strength training. Please be aware
that the Marist coaches are working very hard to monitor your training, recovery, and
races, and participating in additional training can lead to overexertion and injury. Runners
who violate these rules will face consequences including removal from the team or
inability to compete.
Practice Protocol The following policies apply to all Marist cross-country practices:
1. Attendance is expected (see above).
2. In general, practices will consist of distance and interval workouts. In all workouts, runners must
listen to the directions of the coach regarding expected pace, intensity, and recovery times.
3. Runners must be aware of the need to hydrate on a consistent basis. Water intake is limited to 6-8
ounces no later than 20 minutes before practice. During daily workouts, water will be available
when the temperature exceeds 80 degrees. Otherwise, water, and Powerade will be available to
runners at the end of practice. Please bring a water bottle to prevent daily waste of disposable
products. We will NOT be providing cups for athletes; you must bring a water bottle.
4. Runners must refrain from eating meals or snacks beginning two hours before practice. See the
nutrition information section of this contract or talk to a coach if you have questions.
5. Running off-campus is a privilege afforded to those mature enough to discipline themselves to do
so. Those with a signed permission form who are allowed the privilege may run off campus. At
any time, this privilege may be revoked by one of the coaches. For safety concerns, an athlete
cannot run off campus until they are capable of running 45 minutes without walking. It creates a
safety concern as the group gets too spread out if walking off campus takes place. No athlete will
be permitted to run off-campus by themselves. In addition, no athlete will be able to do advanced
workouts until they can run for 45 minutes straight without walking.
6. Any runner who refuses to meet the expectations of the practice will be warned. The third offense
will result in removal from the team. This includes walking at practice when not injured.
7. In the case of rain or inclement weather, runners and parents should know that the varsity and JV
teams will still meet, even if practice is cancelled. All runners should report to the upper lobby of
Centennial Center in this case and expect to run once the weather clears. Practice for JV runners
will not BEGIN past 5:00pm, but varsity runners may be asked to stay beyond normal times if the
weather clears.
8. In an effort to add unity to the team and for easy identification of athletes, starting the day after
school starts, every Marist cross country runner will have to attend practice in “uniform.”
Consistent failure to attend practice in uniform will result in disciplinary action and possible
removal from the team.
a. The Marist practice uniform includes proper running shoes, socks, running shorts/pants, a
running shirt, WRIST WATCH, and appropriate cold weather gear.
b. Shirts that are not permitted include plain white t-shirts, and other Marist sport shirts
other than track (ex. Marist football, soccer, etc.). Part of being a runner is looking and
feeling like a runner and being part of a team.

Meet Protocol The following procedures will be enforced at all cross-country meets:

All runners competing in the meet must ride the Marist buses to and from the meets. Everyone must be at Marist at the time indicated on the meet itinerary. If another school or family commitment requires a runner to depart early from the meet in a separate vehicle, the runner must complete the appropriate google form at least two days in advance of the meet. All runners are always expected to stay through all of the races in which Marist competes that day. If a meet is local to your home, please contact the coach to discuss riding with parents.
A runner must be wearing their team meet day shirt to board the bus and if under 60 degrees, their team pullover/jacket. We must look like a team to compete as a team.
If a runner is departing early with a teammate’s parent, the coach must have a note explaining the situation from the runner’s own parent two days before the meet.
All runners are expected to conduct themselves appropriately on the team buses. Standing, screaming, hanging out windows, using offensive language, etc. will be addressed according to the Marist student handbook.
All runners are expected to help the managers and coaches load and unload the team bus and set up and break down the tent site. You are required to both set up and clean up even if a parent is taking you home. You must remain with the team until they are ready to board the bus. Since we have more than 100 runners on the team, these tasks should be effortless and immediate. Again, if a school or family commitment prevents this, the early departure must be approved by the coach. Duties are assigned on a rotating basis and are led by the captains.
Runners who have finished their races or are waiting to begin warming up for their race are expected to stand along the race course and support their teammates. Runners who choose to spend that time eating, listening to music, playing games, etc. are clearly not teammates and will be dealt with appropriately. Consequences include push ups, cleaning detail, leaves of absence, or removal from the team for consistent and flagrant disrespect.
Soda and unhealthy snack food (see below) is prohibited on the buses or at the meets. It will be confiscated and runners will be prohibited from participating in that day’s meet. Garbage in equals garbage out! We strongly encourage a healthy snack following competition that is a mixture of protein and carbohydrates in order to promote quick recovery.
Based on information presented in practice, all runners are expected to understand when they are medically unfit to complete a race. If a runner must drop out of a race, he or she must immediately seek an official, proceed to the medical tent, and send a volunteer to find a coach. Runners must wait for the coaches at the medical tent. In short, if you cannot finish the race, it is expected that you are seeking medical attention. You are not excused from the medical tent until a coach arrives. Fatigue is not an excuse for failure to complete a race.
All runners must respect the sport. Failure to give full effort in a race, taunting other competitors, sacrificing your race to pace other athletes including teammates, and any behavior that demeans the sport or the athletes competing in it is automatically grounds for
dismissal from the team.
The single biggest reason for injuries is lack of preparation during the summer.
Injuries:
We have a much, much lower injury rate among our top runners than those who don’t run
during the summer. Running a minimum of 15 miles per week will almost guarantee a much
healthier, successful season for all runners. Part of committing to a team is preparing for that
team. Make the decision to be a healthy, faster runner by running in the summer. Injured
runners are expected to come to practice, cross train, and assist the managers.
As athletes, all runners are expected to follow nutritionNutrition Expectations:
expectations as outlined by the coaching staff. A consistent low-fat, high-carbohydrate ,
iron-rich, protein-rich diet will best complement both practice and race routines while
preventing nausea and other medical problems. As a meet approaches, all runners should
especially adhere to this diet the day before the race. On race day, runners are expected to
follow the coaches’ instructions on what and when to eat. Inappropriate food and drink eaten
in the presence of the team or coaches on race day will be confiscated. Bagels, oranges, and
bananas provided by parents on meet day are intended for runners who have completed their
races. Being smart about nutrition and hydration is a very simple way to prevent unnecessary
At the minimum, we expect students tohealth problems and improve one’s running ability.
eat something within 30 minutes of finishing a race or tough workout to promote
Please see supplemental nutrition information that is provided. Garbage in equalsrecovery.
garbage out!
As athletes, rest and recovery are extremelyRest and Recovery Expectations:
important to performing at a high level and preventing injuries. Marist students are very
involved and often spread very thin; however, it is important to understand that your body
needs appropriate amounts of sleep. According to research, adolescent bodies need 8-10
hours of sleep even when inactive. It is understood that obtaining this much sleep is not
always possible, but it is highly encouraged. As meet days near, getting a good night’s sleep
is very important for the two nights preceding the race. This means that Friday night
football games can only be attended if the athlete leaves at half time. The remainder of the
week a student should aim to get at least 7-8 hours of sleep. This is especially important for
varsity athletes. Make this a priority in your life.
Runners will be issued a Marist cross-country singlet and pair of shorts andUniforms:
are responsible for that uniform for the duration of the season. Female runners wear navy

uniforms accented with gold and white with gold ‘MARIST’ lettering. Male runners wear

gold uniforms accented with navy with navy ‘MARIST’ lettering. Your racing singlet/top

must be returned to the coaches at the end of the season. The coaching staff will check each

athlete’s uniform in accordance with the issue list from the beginning of the season. You will

be purchasing and keeping your shorts for hygienic reasons. You have the option to buy new

shorts each season if you are on the team for several seasons. On meet days, being in uniform

mostmeans not only wearing the shorts and singlet, but tucking in the singlet, and

importantly, removing excessive jewelry, which includes necklaces, bracelets, earrings,

Digital watches are permitted; all other jewelry must be leftrings, and anklets of any kind.

at home.

The GHSA mandates that a schoolState Championship and State Team:

submits a roster of 12 eligible runners for the region and state meets. These 12 athletes are

eligible to run. No other athlete may compete in the varsity races at region and state. The

coaching staff reserves the right to choose the top 12 based on the following criteria, in order

of importance: current fitness/race times, health, lifetime PR, consistency, seniority,

intangibles. Athletes deemed not in good standing are not eligible for the top 12 along with

folks committed to club sports. The top 12 runners, all captains/chaplains, and other

consistent, contributing varsity members as determined by the coaching staff will constitute

the “State Team”, can ride the team bus to the state meet and participate in the pasta dinner

All top 12 runners, captains, chaplains, varsity letter winners based on time,and state party.

and seniors that have been members of the team for three seasons are eligible for state

champion rings.

Miscellaneous All policies and procedures listed in the Marist Student Handbook

apply at all times including at running camps and other extracurricular activities even if they
are not directly affiliated with Marist. Any major infraction, including but not limited to
use or possession of alcohol, tobacco or drugs, will result in immediate referral to the
Dean of Students.