Cross Country FAQs - South Forsyth High School
If this is your first year with Cross Country, these are commonly asked questions about the sport, meets, and our team.
SUMMER
When does summer practice begin and how do I know the schedule? Summer practice will begin June 5th, 2023. During the summer, coaches will have workouts on Monday, Wednesday, and Fridays from 7:00 - 8:30. Please check out summer schedule from Coach Dalberg's presentation, Booster Club site or through Coach's Band or GroupMe . Please remember that all athletes must have a current physical uploaded to Dragonfly before beginning summer practice.
Are Tryouts and Time Trials the same thing? No. Tryouts are an opportunity for a runner to join or make it onto the team. Boys must complete 7 laps around the track and Girls must complete 6 laps in 12 minutes to make the team. Time Trials determine the line up (Varsity, JV, or Open) for the first meet.
MEETS
What is the difference between Cross Country (XC) and Track? Cross Country is a fall sport with one event, a 5K (3.1 miles) that is run on trails and fields. Track is a spring sport with field events, hurdles, relays, and 100 to 3,200 meter races around a track.
Where are XC meets held? Meets are held at a school/college campus or local park on courses made up of trails and grass fields. See the sample course map from a past meet.
How many teams compete in a meet? Total teams and races vary by event depending on space available for runners on the course, team tents, parking, and volunteers needed to support the event. The Area meet only includes teams in our Region/Area 7-AAAAAAA.
Are there fees or expenses to attend a meet? Most meets have a $5 per person entry and/or parking fee. Many will only accept cash for entry, concessions, and merchandise. Some meets may use the GoFan app for payment as well. Check meet entry details on ga.milesplit.com. Some meets have T-shirt vendors or food trucks that may accept cash and credit cards.
Which meets are most important? All meets are important as each one allows runners an opportunity to improve and move up in the team and state rankings. The Regional meet qualifies teams and individuals for the State Meet and State determines the final ranking of teams and runners for the season.
How are runners chosen for Varsity, JV, and Open races? Coaches decide Varsity, JV, and Open runners each week based on each runner's results and rank on the team (average times during the season) and total spots available per race. Varsity, JV, and Open runners can change weekly as each runner's average time improves. Depending on the team size and depth of talent on the team, a runner may achieve a race time that earns them a varsity letter but still be assigned to run JV or Open. See sample line up. Total Varsity, JV, and Open (when applicable) runners vary by event.
How do runners line up to start a race? Each team is assigned a starting box on the start line and is required to start in their assigned box. This is a good location for parents to watch the start of the race then move about the course to find spots to cheer the runners before heading to the finish.
What are the transportation arrangements to the meets? All runners must meet at school and ride the team bus to every meet. The coaches will send an information through BAND, GroupMe or email to the runners & parents before each meet with the time to arrive at school, the race schedule, Varsity, JV, Open rosters, and estimated time the bus will return. The coaches will plan depart time to arrive 1 ½ hours before our 1st race to set up and allow runners time to warm up. It is very important that runners have plenty of time to prepare both physically and mentally before they run.
Can my runner ride home with me or another family instead of taking the bus back to school after the race? Yes, but a parent must sign them out on the “sign out sheet” at the team tent. If a runner just leaves, this can cause long delays in departing when everyone is tired so please make sure you sign out runners that are not riding the bus back to school with the team.
Are meets optional? Meets are not optional. Every runner is expected to run every race with the exception of the State Meet (top 12 only) and they must qualify for the travel meet due to limitated spots available for accommodations and transportation. If you must miss a meet due to illness, injury or other conflict like SAT/ACT testing, please clear this with the coaches prior to the meet.
What is a PR? Personal Record is a runner’s best time. Breaking your PR is always a goal as is earning a “letter”, and other personal goals throughout the season.
What do runners wear to meets and what else should they take? Runners wear their uniform and sweats over the uniform when the weather cools. Many take spirit wear to change out of sweaty uniforms after they race. Please label EVERY piece of uniform & spirit wear as these are often lost at meets and without a name, things may not be returned to the original owner.
What do runners do about food at the meets? We have a wonderful tradition of family support at SFHS. The Boosters will email a sign-up invite for families to take/send snacks & drinks to fulfill the needs of all runners. Every family is expected to sign up for a minimum number of “slots” during the season. Coolers with drinks and snacks will be at the team tent but runners should also bring their own water bottle to drink on the bus, personal snack preferences, and some cash in case they want to buy food at concessions or food trucks, or merchandise. Many runners eat a light, early breakfast before boarding the bus in the morning and if their race is not until many hours later, they should eat something else in between.
What do families do at meets? Families get the race schedule from MileSplit or their Runner then arrive in time to see the race(s) that interest them. Parking can be tight so allow time to park and walk up to a mile or more to the race area. We will have blue tents as the team base where parents drop off the snacks on their sign up and it's a meeting place for families. Some parents take folding chairs and all parents are encouraged to wear Team Fundraiser shirts to support the team. Comfortable shoes are a good choice as is carrying a water bottle on hotter days. Always check weather forecasts and plan accordingly. IMPORTANT: Be aware of course boundaries, stay off the course and only cross when no runners are in sight. Also, keep in mind that a runner will be disqualified if anyone outside of the race runs alongside them as it will be interpreted as helping with pacing so please do not run with any runner.
Do runners need spikes? Many runners race in lightweight shoes with removable metal spikes that help with traction during a race. Spikes are not required and many runners race in regular running shoes. Runners should take their Spikes in a bag and change from regular shoes before their race because spikes should not be worn on pavement.
What if a runner has an inhaler? He/she should run with the inhaler or a parent should have it with them at the finish. Do not keep the inhaler in your bag at the tent as that can be far from where you are when you need it.
What if a runner gets injured at practice or at a meet? Tell the coaches as soon as possible. Trainers or coaches will attend to athlete during school practice. If a runner gets hurt or gets ill on the race course, do not enter course or touch runner (unless it is life threatening). Let the runner decide to exit the race on their own as "help" can disqualify them.
How are meets scored? The top 7 team runners in each race score points based on their place when they finish. Their place = points scored for the team. The lowest, total score for the top 5 finishers on a team wins. For example, State runners finished 6, 10, 11, 18 & 39, making the team score 84. If there is a tie between teams, the 6th runner’s score is the tie-breaker. The 7th runner's points can also impact another team's 5th runner's score so each runner is very important.
When are race results available? Races have a designated place to post results during the meet. You should also bookmark ga.milesplit.com to find live results (if available) or they are posted late evening after a race. MileSplit is also a great resource to search race start times, teams, course maps (to find good spots to cheer), and runner stats. Stats, rankings, and articles are only available with a paid membership.
LETTERING
How do runners earn a Varsity Letter in Cross Country?
Earning a Varsity Letter
- Boys achieve a race time of 19:15 or less
- Girls achieve a race time of 23:30 or less
- If you have competed in XC for 4 years at South, you will receive a letter
- Runners who attend summer practices and complete/document their Summer training log may qualify for a 30 second bonus
- Depending on the team size and depth of talent on the team, a runner may achieve a racee time that earns them a variety letter still be assigned to run JV or Open.
Earning a Varsity Letter with Distinction
- Qualify for the State meet
- Girls must run the following times: Senior (21:15) Junior (21:45) Sophomore (22:15) Freshmen (22:45)
- Boys must run the following times: Senior (17:00) Junior (17:30) Sophomore (18:00) Freshmen (18:30)
Letterman jackets are purchased by families. Our sponsor, 3rd Ascent, will be at the end of year Banquet with size samples to try on, pricing info, and order forms.
COMMUNICATION & VOLUNTEERING
How do I follow all the South Forsyth Cross Country happenings? Both parents and runners are added to team email distribution list when you set up your account on this website. You should also join the team and parent messaging list through BAND or GroupMe (decided by Coach for the season). You will receive emails or messages (on BAND or GroupMe) with sign up and volunteer requests, info, and important updates. Also, check out of Instagram account for recent photos of the runners throughout the season @ sofo_tfxc
How can I volunteer during the season? There will be many opportunities throughout the season to volunteer. Some of these include donating and brining food and snacks to our meets and Pasta dinners, helping with the End of the Year banquet, etc. Please check out these opportunities under Boosters and Volunteers in the Team Information section on this website.
What are pasta dinners? Pasta dinners are an opportunity for runners to hang out together and fuel up before a meet. These dinners will take place in the bus parking lot after Friday practices and usually last about an hour. Volunteers are needed to set up and bring meals and drinks for the team. Information on signing up to helps with dinners will be sent out via Signup Genius.
FUNDRAISING & DUES
Where does the money for dues go? Dues pay for entry fees to meets, transportation, insurance, travel meet expenses, team activities, the end of year banquet, awards, and other expenses that allow Coaches to deliver a great Cross Country program for all runners.
Why does the team need Fundraisers? In order to keep dues as low as possible while meeting basic operating expenses, fundraisers are necessary in order to pay for the "extras" that are team traditions, activities, and other team expenses not covered from dues collections. This team also has a history of making sure that any student that wants to run, is able to do so regardless of the family's financial situation and fundraisers make this possible.
* Fundraising is not mandatory this year but we do hope that runners and families participate and help the team raise money through the upcoming Restaurant Spirit Nights, Spike & Running Shoes Sales Event (with a local Running Store), and the Fundraiser Shirt (sponsor and/or purchase shirts). Also, if you have contacts with a local business, reach out because discounts on dues are available for families that secure business sponsors for the team. Please join our Fundraising Committee to learn more!
If you have additional questions about this team or the sport, please forward to sfxc.booster@gmail.com.
