Please read the following completely with a parent/guardian.  Signing below indicates that both the runner and parent/guardian agree to the terms of ZBTHS Cross Country 2020 (Men's and Women's teams).  Due to the extraordinary circumstances of COVID-19, ZBXC is taking all precautions to ensure the safety of the team and their families, while abiding by District 126, IHSA, and Illinois policies.  

ZION-BENTON CROSS COUNTRY 2020

Welcome to ZBXC!  Congratulations on making the best choice of your life: to be part of a special group of committed student-athletes.  In order to have a successful season, please read, understand, and sign this important team document.

TEAM EXPECTATIONS:
1. Choose to be on time and prepared for school, class, practice and meets…every single day—please take care of your class work, and ask for help if necessary. We know that eLearning is a challenge; use your team and coach resources to stay on track! Missing school (including online class), practices, or meets will result in missing future competitions or being removed from the team. Stay off the D/F list because study sessions must be completed outside of practice. A second unexcused absence may result in removal from the team.  An excused absence is due to an emergency or is discussed with and approved by your coach in advance.  Unexcused absences are due to lack of communication or not making ZBXC a priority.

2.  Choose to be a great person, student, and teammate—get caught doing the right thing:  be respectful to your peers, teachers, coaches and competitors, even if no one is watching.  Absolutely no drinking, smoking, vaping, using drugs, or using electronic devices in an improper way (inappropriate texts, pictures, or social media).  Feel free to use your coaches as an excuse to avoid these problems.  Violations will be dealt with according to the policies of the Athletics Department and ZBTHS.

3.  Choose to make a commitment to yourself and your team to be the best runner you can be—prioritize so that you can give your all at practice and meets--take care of homework, sleep, nutrition, mental health, etc.  Also, you must bee prepared:  bring your running watch (that takes splits), rubber band, and water bottle to practice every day.  

4.  Choose “Safety First!”—run in groups, use sidewalks when possible, run facing traffic, and look out for your teammates so that we can continue to go off campus for practice.

5.  Choose to be responsible to your team and community in an unprecedented pandemic:  COVID & Safety

Our goal is to keep everyone on the team safe. We know that the best way to do that is to keep everyone in our ‘pod’ as isolated as possible. All athletes, coaches, and spectators (if spectators are permitted) are expected to follow all Illinois, IHSA (https://www.ihsa.org/Resources/COVID-19), NSC, Lake County Health Department (https://www.lakecountyil.gov/4441/How-to-Protect-Yourself-and-Others) and Zion-Benton District 126 guidelines for public safety and health at all times while in season. It is our expectation that everyone will:
*keep a minimum of 6 feet of distance from anyone else while at practice, meets, or on school grounds.
*wear a mask at all cross-country activities, except while running. During runs, a mask must be carried and deployed when contact is unavoidable.
*report to a coach if they have been in close contact with someone who has been diagnosed with COVID within the past 14 days.
*honestly report any COVID symptoms to their coach as soon as they present themselves. Mandated symptoms to be reported include fever or chills, cough, shortness of breath or difficulty breathing, fatigue, muscle or body aches, headache, loss of taste or smell, sore throat, congestion or runny nose, nausea or vomiting, and/or diarrhea
*avoid high risk activities (https://www.cdc.gov/coronavirus/2019-ncov/travelers/travel-during-covid19.html), which include but are not limited to large (more than 50) group gatherings, long distance travel, etc. We would like any athlete that has been put in one of these situations to notify our coaching staff so that we can assess the safest ways to proceed. It is possible that we may have to quarantine athletes until we are able to assess and/or confirm that they are indeed COVID free.


*Keep an open mind to the dynamic and fluid health situation, including being willing to make changes to personal habits and community norms.  We must be responsible, flexible, and vigilant to keep our pod healthy and competing!

GENERAL INFORMATION

1.  Practices
We practice Monday-Saturday each week, rain or shine.  Exact schedule is TBD for 2020, and will be shared ASAP.  There will bee Saturday practices from 7:00-9:30 am when we do not have invitationals.  If you have a valid reason to miss practice, it is your responsibility to communicate that to your coach prior to the absence.  

2.  Conditioning & Health
-You must be able to run three miles without stopping before you can race.
-You need to get plenty of sleep each night (aim for at least 8 hours), especially two days before races.
-You need to eat early and often.  Be sure to hit all of the food groups daily.
-Try to make your plate as colorful as possible with real foods (fruits, veggies, grains, nuts, beans, etc.)
-Take a DAILY multivitamin in order to make up for any deficiencies; women--it should have iron
-Runners need at least 2500-3500 calories a day (you will burn over 800 in an easy practice)
-Drink plenty of water throughout the day and bring a water bottle to practice
-Bring a good snack for immediately after practice to help your recovery- protein and carbs:  PB&J, nutrition bars, chocolate milk, etc.

3.  Uniforms
You will be issued a singlet, shorts and a warm-up; you must return them at the conclusion of the season or risk paying a fine.
You are expected to wear ZB Gear to all competitions—let’s look like a team!
In case of cold conditions, you are permitted to wear a solid black “base layer” under your uniform.  
It cannot have any writing, and the team must all wear the same color:  black.
Please take good care of these items throughout the season (soap!)

4.   Gear
-Good running shoes can help prevent injury and should last one season (300-500 miles)
-Pick a comfortable training shoe—not a cute shoe!
-847 and Runners Edge in Libertyville offer specialized fittings for your foot/running style, and Rogan’s offers a wide variety of shoes if you already know what you are looking for.  Each of these stores will give a team discount—ask!
-Spikes are for racing only--they are optional but highly suggested as they are helpful
-A good pair of spikes can last all through high school if your foot does not grow
-Be sure to purchase distance or XC spikes (more cushion than sprinting/jumping spikes)
-Good socks can prevent blisters and protect feet. Avoid cotton!  Look for “moisture wicking” technology
Look for sales—most brands offer the same protection
-Join Strava (create a FREE account; you do not need to pay for the upgrade to join our club) to document your progress this season electronically. Our club is called Zion-Benton XC and Distance Crew.
-A running watch is needed to help you document your achievements. The brand does not matter; just be sure that there is a SPLIT button to record your intervals. Wal-Mart and Target both carry reasonably-priced watches.

5.  Meets and Invitationals
-There’s no bench in Cross Country, so everyone competes in and attends all meets on the schedule.
Home meets are at the Leisure Center in town:  2400 Dowie Drive, Zion, IL
Weekday races start around 4:45; Saturday races start around 8:00 am.
Meet schedule and formats are TBD and subject to changing health and IHSA guidelines.  Please bee understanding and flexible! Please join our team Remind in order to receive updates.
Bring the following to meets:  mask, uniform, shoes, spikes, extra clothes, healthy snacks, and water or Gatorade, homework.  Be careful about bringing valuables!
Once you are at the meet, turn your cell phone OFF, and bee in the moment.  Mentally prepare for your competition, safely cheer for your teammates, and observe the races with a keen eye—you can become a better runner by watching others!

6.  Letters and Scoring
Varsity consists of the top seven individuals who are committed to the team goals.  Alternates and seniors are sometimes awarded Varsity letters, depending upon their contributions during the season and the coach’s discretion.
In a race, the first five finishers for the team count in the team scoring.  Their individual places are added up to create the team score (lowest score wins).  The sixth and seventh runners are “pushers;” they can “push up” the score of another team should they finish ahead of a top five runner from another school.

Please do not hesitate to contact us with any questions or concerns.  Let’s have a great season!

Changes and announcements will be communicated via REMIND.  Please join by texting @beelinked to 81010

Contact information of coaches:

Coach Di Grazia - Women's Team
(847) 921-1999 cell
digrazic@zbths.org

Coach Anderson - Men's Team
(425) 760-6436 cell
andersoj@zbths.org 

Coach Franklin - Men's and Women's Team
franklic@zbths.org

Websites:  Women-  www.beelinked.org   Men- www.zbxc.org 
Twitter:  @BeeLinked    
Instagram:  zionbentonxc  
Facebook group:  Zion Benton Cross Country & Distance Crew
Strava:  Zion-Benton

By submitting this form, you and your parent/guardian agree to the terms above.  You will receive a copy of this survey once it's submitted.  This will contain the contact information of the coaching staff.  Please don't hesitate to reach out at any time!