1. Cross Country 2017

2. Coaches Joe Adamak Head Cross Country (Girls) 1998 to present
Head Track & Field (Girls) 1998 to present
Social Studies Teacher PWHS 1995 to present

3. Monday, August 14th – First Day – 9am
All forms must be turned in before practice
Physical or Alternative year card
Insurance Waiver
Athletic Handbook (Test)
Athletic Fee ($85)
WIAA Concussion Agreement

4. Practice 1st Two Weeks - Practice Begins at 9:00 a.m.
Meet in courtyard in front of High School
August 18th is Pike Lake
Beginning on Monday Aug. 28th practice times switch to 3:00 p.m.
Practices usually last about 2 hours, some days a little less, some days a little more
Practices are M-F (Saturday for Varsity runners)

5. Practice
Practices are mandatory, but things come up… like family trips, driving lessons, dentist appointments, tests, etc…
If you are going to miss let Coach Adamak know
“I have to work” is not an excuse to miss practice
Typical practice:
dynamic warm-up , stretching, and running drills
Workout
Continuous run of varied distance based on experience and ability
Tempo run a faster paced effort
Intervals efforts at or under race pace followed by short periods of rest
Critical Velocity
Hills
Pool
Strength work: core, functional strength, or strides

6. Competitions
Meet participation is mandatory. Exceptions include illness, injury, weddings, religious obligations, testing etc…
Bus times are DEPARTURE times, we will leave without you!
Athletes are expected to ride the bus to and from meets.
An athlete may leave a competition with their parent/guardian if they must. We stay for the awards.
Tendick Park is our Home course.

7. Competitions
Scoring of a meet is the accumulation of places earned by the top 5 finishers on each team (low score wins) =15
Runners 6 and 7 are pushers. They don’t count in the team score, but can displace runners from other teams. If a team has fewer than 5 runners, the runners on those teams are thrown out of the team scores.
Varsity is usually limited to 7 runners. JV has unlimited entries.
Varsity is determined by the head coach. It is typically the top 7 from the previous meet.
Most meets will have 4 races: JV Boys, JV Girls, Varsity Boys, and then Varsity Girls.

8. Competitions
The New North Shore Conference Meet is held at Tendick Park.
We will be Division II this year and our sectional will be held hosted by Shorewood.
The top 2 teams and top 5 individuals not on teams qualifying, qualify for the WIAA State Meet.
The WIAA State Meet is held at the Ridges Golf Course in Wisconsin Rapids.

9. Overnight Trip Stevens Point Invitational
Stay at the Wilderness Lodge in Dells
Most of the cost is covered by proceeds from Port Invite
Preparation for state meet
Runners under 25:00 up to 12

10. WIAA
Must wear team issued uniform. Uniforms must stay on while in the competition area.

11. Cross Country Web Page Port Cross Country
Check for important updates
Race times for the upcoming meet
Meet Results and Summaries
Schedules
Lettering Criteria
Cross Country Links (Rankings etc…)

12. Injuries Off season training is extremely important!
Dynamic warm-up, stretching, running drills and strengthening exercises to help prevent injuries. Cool downs and recovery runs are essential
If you are injured please talk to me. I have seen and/or experienced most running related injuries
Change running shoes about once per season

13. Pasta Parties and Races
I leave this up to the Captains
Usually the night before competitions
Healthy foods at races (water, sports drinks, fruits, vegetables, breads etc…)

14. Parents
We need help at the Port Invitational, especially when the boys are racing
Concessions
T-Shirts
Course clean-up
End of the season awards
Pictures
Videos

15. Questions for Coach?