LYNNWOOD HIGH SCHOOL CROSS COUNTRY PROGRAM PHILOSOPHY
(updated 8.22.2023)
Our mission as a cross country program is to provide the young men & women at our school with the greatest possible learning experience that we can offer. Our first concern is the growth and development of the young people in our program. We believe in the establishment of positive relationships with student-athletes so that high school cross country will be a rewarding life experience. We will be sensitive to meet the needs of our student-athletes.
In meeting their needs, we believe that it is imperative for our program to have rules and guidelines for our student-athletes to follow. Accountability will be perhaps the most important lesson that our athletes will learn as a part of our team. We (as coaches) will bend to meet the needs of our runners; however, our rules will not bend.
We want our student-athletes to be winners in life, as well as winners on the course. The lessons that we teach will follow our runners for many years. As we model attributes such as sportsmanship, teamwork, commitment, loyalty, hard work, and discipline, our athletes will be learning valuable lessons for their lives.
Our program will teach fundamentals, skill development, and life skills. It will be successful because of the sound, positive philosophy upon which it is based, and the positive lessons that our athletes will learn.
Sincerely,
Stephanie Tastad - Coach
ROYALS CROSS COUNTRY EXPECTATIONS
1. Athletes are expected to attend all scheduled practices. Practice begins promptly Monday - Friday at 9:00am for the first two weeks of practice, and Monday - Friday at 2:30pm and also on Saturdays at 9am during the school year. If there is a problem and you cannot make practice, a coach should be contacted as soon as possible before practice. Send Coach Stephanie a message through the team GroupMe or check in with Coach in her office before the end of the school day. All team communication (that is not in person) will be through the Team GroupMe App.
2. Be on time to all practices, team meetings, and meets; and remain to completion. This
includes all Varsity and JV races. Practice and Meets are not optional. Team meetings are not optional.
3. Schedule all appointments including doctor and dentist appointments (when possible) for a time
that will not interfere with cross country practice, team meetings, and meets.
4. Coaches will determine the consequence for being late or not attending practice. We will deal with
each case individually. The consequences for being late or not attending practice may include
suspension from the week’s meet or removal from the team if the behavior persists.
5. The consequence for missing a scheduled meet, without notifying a coach first, may result in missing an upcoming meet, not traveling with the team to Portland, or removal from the team.
6. Practice and team meetings are closed to parents, family, and friends per district policy.
7. Shirts must be worn at all practices & meets; you may only change clothing in restrooms or locker
rooms.
8. Students are expected to refrain from the harassment, intimidation, or bullying of others, which is
an intentional electronic, written, verbal, or physical act that:
Physically harms a student or damages the student's property.
Has the effect of substantially interfering with a student's education.
Is so severe, persistent, or pervasive that it creates an intimidating or threatening educational
environment.
Has the effect of substantially disrupting the orderly operation of the school or of the Lynnwood
cross country team.
Any athlete who is found to have harassed, intimidated, or bullied another student as defined
by LHS policy will be removed from the team for the remainder of the season.
9. Student Athletes are expected to participate fully at practice, knowing that they are in control of their own attitude and effort. Cross Country runners make hard fun.
10. Follow the Edmonds School District Athletic Code to the letter! It will be strictly enforced! (Visit the team website to access the Edmonds District Student Athletic Handbook.
Edmonds District Student Athletic Handbook
(updated 8.22.2023)
Our mission as a cross country program is to provide the young men & women at our school with the greatest possible learning experience that we can offer. Our first concern is the growth and development of the young people in our program. We believe in the establishment of positive relationships with student-athletes so that high school cross country will be a rewarding life experience. We will be sensitive to meet the needs of our student-athletes.
In meeting their needs, we believe that it is imperative for our program to have rules and guidelines for our student-athletes to follow. Accountability will be perhaps the most important lesson that our athletes will learn as a part of our team. We (as coaches) will bend to meet the needs of our runners; however, our rules will not bend.
We want our student-athletes to be winners in life, as well as winners on the course. The lessons that we teach will follow our runners for many years. As we model attributes such as sportsmanship, teamwork, commitment, loyalty, hard work, and discipline, our athletes will be learning valuable lessons for their lives.
Our program will teach fundamentals, skill development, and life skills. It will be successful because of the sound, positive philosophy upon which it is based, and the positive lessons that our athletes will learn.
Sincerely,
Stephanie Tastad - Coach
ROYALS CROSS COUNTRY EXPECTATIONS
1. Athletes are expected to attend all scheduled practices. Practice begins promptly Monday - Friday at 9:00am for the first two weeks of practice, and Monday - Friday at 2:30pm and also on Saturdays at 9am during the school year. If there is a problem and you cannot make practice, a coach should be contacted as soon as possible before practice. Send Coach Stephanie a message through the team GroupMe or check in with Coach in her office before the end of the school day. All team communication (that is not in person) will be through the Team GroupMe App.
2. Be on time to all practices, team meetings, and meets; and remain to completion. This
includes all Varsity and JV races. Practice and Meets are not optional. Team meetings are not optional.
3. Schedule all appointments including doctor and dentist appointments (when possible) for a time
that will not interfere with cross country practice, team meetings, and meets.
4. Coaches will determine the consequence for being late or not attending practice. We will deal with
each case individually. The consequences for being late or not attending practice may include
suspension from the week’s meet or removal from the team if the behavior persists.
5. The consequence for missing a scheduled meet, without notifying a coach first, may result in missing an upcoming meet, not traveling with the team to Portland, or removal from the team.
6. Practice and team meetings are closed to parents, family, and friends per district policy.
7. Shirts must be worn at all practices & meets; you may only change clothing in restrooms or locker
rooms.
8. Students are expected to refrain from the harassment, intimidation, or bullying of others, which is
an intentional electronic, written, verbal, or physical act that:
Physically harms a student or damages the student's property.
Has the effect of substantially interfering with a student's education.
Is so severe, persistent, or pervasive that it creates an intimidating or threatening educational
environment.
Has the effect of substantially disrupting the orderly operation of the school or of the Lynnwood
cross country team.
Any athlete who is found to have harassed, intimidated, or bullied another student as defined
by LHS policy will be removed from the team for the remainder of the season.
9. Student Athletes are expected to participate fully at practice, knowing that they are in control of their own attitude and effort. Cross Country runners make hard fun.
10. Follow the Edmonds School District Athletic Code to the letter! It will be strictly enforced! (Visit the team website to access the Edmonds District Student Athletic Handbook.
Edmonds District Student Athletic Handbook
8.22.2023
25 POINTS REQUIRED TO LETTER
1pt: For each meet attended (JV or Varsity)
1pt: Participating in a varsity race
1pt: Score points in a varsity race (Finish top 5 on team)
1pt: Act of sportsmanship
1pt: Parent attending Parent Meeting
5K BEST
5pt Boys: 16:00 Girls: 19:00
4pt Boys: 17:00 Girls: 19:45
3pt Boys: 17:30 Girls: 20:30
2pt Boys: 18:00 Girls: 21:15
1pt Boys: 18:30 Girls: 22:00
Number of Years in the Program
5pt 4 years
4pt 3 years
3pt 2 years
2pt 1 year
Improvement in 5K PR
5pt 2:30-3:00
4pt 1:30-2:00
3pt 1:00
2pt :30
1pt :15
End of the Season Athlete's Spot on Team
5pt 1-9
3pt 10-19
1pt 19+
Grade Point Average
5pt 3.75-4.00
4pt 3.50-3.75
3pt 3.25-3.50
2pt 3.00-3.25
1pt 2.50-3.00
5 points will be awarded for any of the following:
Turning in a completed running diary at the end of the season
Attending all required practices and meets
Recruiting a new athlete that finishes the season
The coach reserves the right to withhold a letter from any athlete who:
Is absent without a reasonable excuse from two or more practices.
Violates any training rule.
Violates any school or team rule at a team/school function.
The coach reserves the right to award additional points to those athletes whose attitude, effort, behavior, and/or performance exemplifies the values of our community.
25 POINTS REQUIRED TO LETTER
1pt: For each meet attended (JV or Varsity)
1pt: Participating in a varsity race
1pt: Score points in a varsity race (Finish top 5 on team)
1pt: Act of sportsmanship
1pt: Parent attending Parent Meeting
5K BEST
5pt Boys: 16:00 Girls: 19:00
4pt Boys: 17:00 Girls: 19:45
3pt Boys: 17:30 Girls: 20:30
2pt Boys: 18:00 Girls: 21:15
1pt Boys: 18:30 Girls: 22:00
Number of Years in the Program
5pt 4 years
4pt 3 years
3pt 2 years
2pt 1 year
Improvement in 5K PR
5pt 2:30-3:00
4pt 1:30-2:00
3pt 1:00
2pt :30
1pt :15
End of the Season Athlete's Spot on Team
5pt 1-9
3pt 10-19
1pt 19+
Grade Point Average
5pt 3.75-4.00
4pt 3.50-3.75
3pt 3.25-3.50
2pt 3.00-3.25
1pt 2.50-3.00
5 points will be awarded for any of the following:
Turning in a completed running diary at the end of the season
Attending all required practices and meets
Recruiting a new athlete that finishes the season
The coach reserves the right to withhold a letter from any athlete who:
Is absent without a reasonable excuse from two or more practices.
Violates any training rule.
Violates any school or team rule at a team/school function.
The coach reserves the right to award additional points to those athletes whose attitude, effort, behavior, and/or performance exemplifies the values of our community.
HAVE FUN! work hard.... don't give up..... be the best you can be
"EYES UP!" PRESS! PUSH! beCONSISTENT
JUST GO FOR IT! DIG DEEP! fIND yOUR kICK!
Little by little a little becomes a lot
HOW TO SCORE A CROSS COUNTRY MEET
www.youtube.com/watch?v=-MW1UrPL0PY
SHOES! SHOES! SHOES!
Plan to purchase two pairs of shoes for the cross country season. A pair of training shoes, and a pair of racing flats/spikes. Training shoes are a stability shoe, designed to give a runner extra support and cushion for long runs. They protect a runner from injury. Racing flats/spikes are a light weight racing shoe, designed for speed and traction on a cross country course.
FAVORITE SHOE STORES IN THE AREA: (TELL THEM YOU RUN FOR LYNNWOOD FOR A DISCOUNT!)
SUPER JOCK 'n JILL GREENLAKE 7210 East Green Lake Dr. N Seattle, WA 98115
BROOKS OUTLET 22627 Bothell Everett Hwy, Bothell, WA 98021
TIPS FROM CROSS COUNTRY COACHES THAT WILL ALWAYS APPLY TO RUNNING
www.runnersworld.com/running-tips/11-tips-from-cross-country-coaches-that-you-can-still-use
RUNNING TERMS
www.runnersworld.com/running-tips/glossary-of-running-terms
"EYES UP!" PRESS! PUSH! beCONSISTENT
JUST GO FOR IT! DIG DEEP! fIND yOUR kICK!
Little by little a little becomes a lot
HOW TO SCORE A CROSS COUNTRY MEET
www.youtube.com/watch?v=-MW1UrPL0PY
SHOES! SHOES! SHOES!
Plan to purchase two pairs of shoes for the cross country season. A pair of training shoes, and a pair of racing flats/spikes. Training shoes are a stability shoe, designed to give a runner extra support and cushion for long runs. They protect a runner from injury. Racing flats/spikes are a light weight racing shoe, designed for speed and traction on a cross country course.
FAVORITE SHOE STORES IN THE AREA: (TELL THEM YOU RUN FOR LYNNWOOD FOR A DISCOUNT!)
SUPER JOCK 'n JILL GREENLAKE 7210 East Green Lake Dr. N Seattle, WA 98115
BROOKS OUTLET 22627 Bothell Everett Hwy, Bothell, WA 98021
TIPS FROM CROSS COUNTRY COACHES THAT WILL ALWAYS APPLY TO RUNNING
www.runnersworld.com/running-tips/11-tips-from-cross-country-coaches-that-you-can-still-use
RUNNING TERMS
www.runnersworld.com/running-tips/glossary-of-running-terms
1. STAY HYDRATED: Drink water, and drink your milk! (Cut out the soda.)
2. EAT! Don't worry about calories. Choose food that will fuel your muscles. protein, carbohydrates, fruits and veggies.
Eat the super foods: spinach, black beans, watermelon, sweet potatoes, bananas, quinoa, and almonds are great for energy. Add them to your meals and snacks!
WHAT YOUR PLATE SHOULD LOOK LIKE:
LIGHT TRAINING DAYS: FILL 1/2 OF YOUR PLATE WITH COLORFUL FRUIT & VEGETABLES, 1/4 OF YOUR PLATE: CARBS/STARCH AND 1/4 WITH PROTEIN.
MODERATE TRAINING DAYS: 1/4 OF YOUR PLATE WITH PROTEIN AND EQUAL PARTS VEGGIES AND CARBS WITH A SIDE OF FRUIT.
INTENSE TRAINING DAYS: 1/2 PLATE OF CARBS, AND 1/4 PARTS VEGGIES AND CARBS. ADD A SIDE OF FRUIT.
BUILD YOUR PLATE INGREDIENTS:
CARBOHYDATES PROTEIN VEGGIES FRUIT
RICE, QUINOA MEAT, FISH GREENS, LETTUCE APPLES
CEREAL EGGS BELL PEPPERS BANANAS
BREAD, BAGELS BEANS GREEN BEANS BERRIES
POTATO TOFU, SOY BROCCOLI ORGANGES
SWEET POTATO MILK, YOGURT SQUASH GRAPES
3. GET LOTS OF SLEEP. It's while you're sleeping when your muscles recover.
A couple of great articles on running and nutrition:
http://www.active.com/running/articles/nutrition-tips-for-new-runners
captainshreveathletics.com/uploadedfiles/files/1347294405nutrition%5B1%5D.pdf
2. EAT! Don't worry about calories. Choose food that will fuel your muscles. protein, carbohydrates, fruits and veggies.
Eat the super foods: spinach, black beans, watermelon, sweet potatoes, bananas, quinoa, and almonds are great for energy. Add them to your meals and snacks!
WHAT YOUR PLATE SHOULD LOOK LIKE:
LIGHT TRAINING DAYS: FILL 1/2 OF YOUR PLATE WITH COLORFUL FRUIT & VEGETABLES, 1/4 OF YOUR PLATE: CARBS/STARCH AND 1/4 WITH PROTEIN.
MODERATE TRAINING DAYS: 1/4 OF YOUR PLATE WITH PROTEIN AND EQUAL PARTS VEGGIES AND CARBS WITH A SIDE OF FRUIT.
INTENSE TRAINING DAYS: 1/2 PLATE OF CARBS, AND 1/4 PARTS VEGGIES AND CARBS. ADD A SIDE OF FRUIT.
BUILD YOUR PLATE INGREDIENTS:
CARBOHYDATES PROTEIN VEGGIES FRUIT
RICE, QUINOA MEAT, FISH GREENS, LETTUCE APPLES
CEREAL EGGS BELL PEPPERS BANANAS
BREAD, BAGELS BEANS GREEN BEANS BERRIES
POTATO TOFU, SOY BROCCOLI ORGANGES
SWEET POTATO MILK, YOGURT SQUASH GRAPES
3. GET LOTS OF SLEEP. It's while you're sleeping when your muscles recover.
A couple of great articles on running and nutrition:
http://www.active.com/running/articles/nutrition-tips-for-new-runners
captainshreveathletics.com/uploadedfiles/files/1347294405nutrition%5B1%5D.pdf
THE CHIMERA AWARD took the place of the coaches award.
It was inspired by the first recipient, 2011 JOSEPH MAINA
Joseph was a senior that only ran for us one season. He ran varsity in the first two races of the season and then got injured. Despite his injury and short history with the team, he showed up with a positive attitude to every practice and meet for the rest of the season. The Chimera Award was created for him by Coach Ryan Bartell, and continues to be given to team members that CONTRIBUTE TO THE PROGRAM IN UNPARALLELED WAYS.
2012 Alex Ashenbrener
2013 Ashtin Markowski
2014 Malia Pivec and Tyler McArthur
2015 Mikayla Pivec
2016 Leul Wolde
2017 Aldiat Burch
2018 Matthew Mason
2019 Micah Murphy
2020 Esther Himmelfarb
2021 Daxtyn Castagnetta
2022 Rachel Elliott
2023 Richard Choy
2023THE FOUR YEAR LEGACY AWARD designed to celebrate our Royal athletes and their dedication to the sport of cross country. This medal is given to Seniors at their final XC banquet who run all four years of their high school career, and can be worn with their cap and gown at graduation. Individually engraved with the runner's name, years on the team, and personal best 5K time. 2018 Recipient: Kai Decker 2019 Recipients: Micah Murphy, Jacob Potter, Musa Camara, Christina Savenkova and Sarah Whalen 2020 Recipients: Esther Himmelfarb, Akiva Miller, Matthew Mason, Anthony Chambers and Tyler Tran 2021 Recipients: Daxtyn Castagnetta, Jenna Miller, Donna Marie Harris and Karla Navarro 2022 Recipients: Rachel Elliott and Kathryn Potter 2023 Recipients: Richard Choy, Sam Rimando and Arman Dhaliwal THE RYAN BARTELL AWARD Coach Ryan celebrated accountability, hard work, and the love for running. He admired runners with passion for their sport. After a short, but mighty fight with cancer, we lost Ryan Bartell on April 21, 2018. His dedication to the Royals will never be forgotten, and this award will be given to a runner on the team who encompasses everything Coach stood for. 2018 Recipient: Eya Tunkara 2019 Recipient: Matthew Mason 2020 Recipient: Anthony Chambers 2021 Recipient: Brandon Miller 2022 Recipient: Kathryn Potter 2023 Recipient: Arman Dhaliwal |
CAPTAINS: CHOSEN BY TEAMMATES
HIGH POINT TROPHY: CHOSEN BY EFFORT INSPIRATIONAL: CHOSEN BY TEAMMATES MVR: CHOSEN BY TEAMMATES ENERGETIC: CHOSEN BY TEAMMATES ROOKIE OF THE YEAR: DETERMINED BY PERFORMANCE ATHLETIC LETTER AWARD: DETERMINED BY PERFORMANCE THE CHIMERA AWARD: CHOSEN BY COACHES THE RYAN BARTELL AWARD: CHOSEN BY COACHES THE LEGACY AWARD: DETERMINED THRU DEDICATION ATHLETE OF THE WEEK: CHOSEN WEEKLY BY COACHES |
CROSS COUNTRY is sometimes a HARD sport to tackle, but it's EXTREMELY REWARDING because you feel like you've ACHIEVED something INCREDIBLE after completing a RUN. Cross Country RUNNING can take place over grass, MUD, dirt TRAILS, on CONCRETE, rocky areas, water, HILLS, etc.- almost ANYWHERE off-track or off-road. Although it can feel PUNISHING at times, in the END, the PHYSICAL RESULTS and the FRIENDSHIPS built over common SUFFERING are DEFINITELY worth the TRAINING and FAR OUTWEIGH the PAIN involved.
"Our sport is your sport’s punishment" and we LIKE it that way!
"Our sport is your sport’s punishment" and we LIKE it that way!