Finish What You Started!

2008 Cross Country Team-

As you know, I have to pick 7 runners for the A Varsity race for the Cross Country County Championships on 10/23. Because of that, I want to let you know how the selection process will occur in selecting the A Varsity race runners. Please realize though that those not selected for the A Varsity race will run in the B Varsity race at the County Championships. So, everyone will have an additional chance to score Varsity points.

I want to congratulate every one of you. Everyone is performing at a very high level. Everyone seems to be growing and maturing as runners in many ways. That is truly great. I hope you are enjoying this experience. I am very much enjoying coaching you individually and as a team. Your level of performance makes my tasks harder. That is a problem every coach wishes for, so that it is good thing. For you to be performing so well that I have to continually analyze your progress to pick the 7 best from one race to another says something incredible about how well we are doing as a team.

Each of your coach’s has a child on the team. That is not unusual in high school, or even college sports. As coaches, we have to be sure we give equal time to each of you in evaluating progress and understanding needs for development. With that said I will continue to meet with you individually formally and informally, to help you as you need it and give you positive feedback. Everyone deserves that from their coach. You deserve to get as much time as our children. Don’t be afraid to take Asst. Coach Stinchcomb or me aside and ask your question or communicate any issue. I think most of you have done that when you have needed.

In selecting the 7 Varsity A race runners for the County Championships, I want you to know that I will look at all of your results, consider how well you ran those races, how well you recovered, and how well you’ve been training. Then at the end of practice Tuesday 10/21, I will announce the 7 runners of the A Varsity race. If you do not make that list, realize that the B Varsity race is still another opportunity for you to demonstrate your level of performance before the Regional’s and the County Championships is one more chance for you to prove your abilities as an athlete.

For Regional’s, I will select the team based on reviewing all race results again, consider how well you ran those races, from start to finish, how well you recover, and how well you train from now and leading up to 10/28. On 10/28, I will select and announce the 7 runners selected to run Regional’s.

Just because you’ve been selected, that does not mean however that it is absolute that you will run. You have to remain healthy, be positive, communicate effectively your needs or issues, and continue training at the highest level possible. Do not hide health or other issues. Being open and honest, this will allow us your coaches, your parents and your team to help you succeed. Most importantly, you have to stay strong academically.

I reserve the right for any reason you become slightly injured, get a cold, get a poor attitude or do not train effectively to replace you on race day. You have to continually earn the right and be the best you can be to race. You are not racing just for you, you are racing for your team as a whole. We go as a team, to the County Championships, the Regional’s and States! If the team goes, we all go!

If you are not selected for the A Varsity race, also know that I expect everyone to be prepared to step-up in case another runner cannot run or is removed from the A Varsity race. So, likewise, you must remain healthy, be positive, communicate effectively your needs or issues, and continue training at the highest level possible. You also must stay strong academically.

So over the next couple of weeks, I want to ask everyone to get focused on the following:

- Make academics your focus as you near the end of the marking period. If you need to miss a practice to be prepared for class or a test and have time for sleep, miss practice. Stay after school with teachers to make sure you are working to get on their A Varsity team, too. Be on time for all school activities!

- 8 to 12 hours of rest per night. More rest on weekends. After Homecoming, ask your parents if you can sleep in a bit extra.

- Eat extra healthy: 4-6 fruits per day, 2-4 vegetables per day. Lean protein and some healthy nuts like almonds and walnuts. Try to eat smaller meals 4-6 time per day. Don’t over eat, don’t starve either, subtle healthy changes are best.

- Don’t eat solid food 2 hours before you race or practice. Drink water then sports drink 15 minutes before you race.

- Call me anytime you have an issue. Let your parents speak with me, too. You can reach me most times on my cell phone: 301-807-2193 (text/voice) or email at doug@ellmore.net. Stop in and see Asst. Coach Stinchcomb if you are worried about something during the school day.

- Listen with intent to gain knowledge not just to hear in school, at home, at practice, at church, everywhere.

- Execute practice. Quality is our focus now.

- Keep that positive attitude that has made you stronger, knowing you are succeeding everyday when you train and race.

- Support your team mates.

- Remember my slogan – “Train as you race, because you race as you train.”

Finally, realize that the top runners at the Regional Varsity race could qualify for the State Championships as individuals. So, even if you feel confident that you will be at the top to the Varsity A list, think about do you want to be at the top of the list to get to the State Championships? Lead runners must continue to put quality into their workouts. Being the best you can be will not only help yourself, but could make a few points difference for the whole team.

No matter who runs which race, know that you are all winners! This is the time of the season we put the icing on the cake! Let’s go for it!

Coach Ellmore