1. Boys Cross Country Parent Meeting

2. Coach Mark Pasten Mathematics teacher at PWHS since 1996
Head CC coach since 1996
Head Track & Field coach since 2006
Assistant track & field coach from 1996 – 2005
Ran CC and track at UW – Eau Claire
Graduated from White Bear Lake (MN)
Married to the guidance counselor. We have 3 sons Ben 5th grade, Gabe 3rd grade, Sam K grade

3. Season Begins on Monday August 13th
All forms must be turned in to the high school office and the $85 athletic fee must be paid before your athlete will be allowed to practice .
Wisconsin DPI Parent & Student Concussion and Head Injury Agreement Form.
I have dealt with 2 cases of Concussions in the last 4 years.

4. Practices For the 1st two weeks practice will begin at 9:00 am.
Meet in the courtyard in front of the high school.
Beginning on Monday Aug. 27th practice times switch to 3:00.
Practices usually last about 2 hours, some days a little less some days a little more.
Monday – Friday an occasional Saturday for varsity runners.

5. Practice
Practices are mandatory, but things come up… like family trips, dentist appointments, funerals, etc…
If you are going to miss let Coach Pasten know
If you skip a practice you will be sat out of the next meet.
“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
Strength work: core, functional strength, or strides

6. Competitions
Meet participation is expected. Exceptions include illness, injury, funeral, 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.

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.
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.
Our 1st meet at West Bend is the exception in that it is a relay meet. The top 5 times are added up and lowest time wins.

8. WIAA Regulations
Athletes may not participate is road races during the season. 8/13 until the state meet.
No jewelry (exceptions: medical alert or religious medals).
Must wear team issued uniform. Uniforms must stay on while in the competition area.
Undergarments (1/2 tights, Under-armor) must be matching when more than one athlete is wearing the article of clothing.

9. Injuries We train in the off season to help prevent injuries.
We do an extensive dynamic warm-up, stretching, running drills and strengthening exercises to help prevent injuries.
Being sore is part of physical exercise. Being in pain is different than being sore.
If your athlete is injured please have them talk to me. I have seen and/or experienced most running related injuries.
Treatment may include rest (cross training), ice and/or ibuprofen (reduces swelling), compression, and elevation.
Visit to the athletic trainer or family doctor.
Change running shoes about once per season.

10. Cross Country Web Page
Please check for weekly updates and information.
Schedule
We do a lot of activities with the girls team.
Reedsburg is an overnight trip (Friday night). I plan on taking the top 14 runners to this meet.
Lettering Criteria

11. Pasta Parties I leave this to the athletes/Parents to organize
Usually hosted by upper classmen the night before competitions.
Great team building experiences.
Athletes are typically very respectful, courteous, and helpful.

12. How can you help? Port Washington Invitational
Purchase concessions for resale
Set up concessions stand
Sell concessions
Sell t-shirts
Man the course, clean-up of the course
End of the season banquette
take videos of meets
take pictures of athletes for end of season booklet

13. Any Questions for me? Please feel free to stay after with any individual concerns