This document attempts to bring together all aspects of our program into a single reference. While every attempt is made to make this document complete, it is and will continue to evolve. Please bring issues and/or questions to the attention of the coaching staff.

General Guidelines

Overall Philosophy

At Fern Creek, we aspire to have a complete distance running program, not a cross country program or a track program. Running is a year-round endeavor. There are no great part-time runners. With this in mind, we strongly encourage our runners to participate in all facets of our running program: summer conditioning, cross country, winter track/conditioning, and spring track. If you run only cross country (or track) and take the rest of the year off, your running performance in cross country (or track) will progress very little or not at all.

We welcome all runners, regardless of ability level. Nobody will be cut based on ability, and any runner who follows the team rules and guidelines will remain on the team and participate in all team activities. Runners should, however, be willing to work hard and follow the team rules and guidelines as set forth below. Careful consideration should be given to whether the runner is willing to abide by the guidelines before joining the team.

The main goals of our program are to work hard, put forth our best effort at all times, represent our school with class, and develop affection for running which will stay with the runner throughout their lifetime. Obviously, we also have goals of winning meets, but if we tend to the main goals as stated, a winning program will be the result.

Captains

Cross country/distance team captains will be appointed and/or assigned at a team meeting held in May. There will be 3-5 boys and girls captains chosen by some combination of team vote and coaching staff appointments, and they are chosen for one calendar year. Being a team captain comes with a great deal of responsibility and requires a large commitment. Our captains are what make us go. They are our “coaches on the field,” our social directors, and our head cheerleaders. We will rely heavily on them. A few of the responsibilities of the team captains are:

To promote off-season conditioning, including contacting team members and organizing team conditioning runs.
To organize non-running team social activities.
To aide the coaching staff in enforcing the team rules and guidelines, or to enforce them themselves in the absence of a coach.
To help recruit new runners.
To create and promote a warm, welcoming, and positive team environment.
To encourage and grow the team work ethic.
To be a positive role model for other team members.

In addition to the overall team captains, there may be captains assigned for particular training groups, practices, or meets. The intention here is two-fold: to provide an opportunity for more athletes to showcase their leadership skills, and to keep us all going in the right direction when a team captain may not be present.

Club Sports and Other School-sponsored Sports

Team members will not compete in club sports or other school sports during the season without the permission of the coaching staff. With a full-time schedule of distance running workouts, the addition of organized outside athletic activity increases the risk of injury. We also inevitably run into schedule conflicts, and running invariably comes out on the short end of these conflicts.

Home Meets

Fern Creek may host any number of small weekday all-comers meets in both cross country and track, as well as invitationals. It is expected that all team members and parents will attend and be available to help where needed at these meets. Every effort will be made to assign duties ahead of time, but please come prepared to pitch in wherever needed.

Team Website and Communication

All team announcements, news, schedules, results, etc. will be posted to our team website at http://www.gofctigers.com. Announcements will also be made at practice, but you should get in the habit of checking the website regularly to get your team news and schedule.

We will also have a team email distribution list, which you are strongly encouraged to sign up for. Please send an email (and let me know who it’s from since not all email addresses are obvious) to bcrumbo@bellsouth.net to sign up.

Parental/Booster Involvement

There will be many opportunities for parents to become involved in our program. The most important involvement is coming to see your child run. No matter what they may tell you, it means a lot to them when you are there. If you would like to become more involved, we are always looking for help in the following areas:

Fundraising – we need for a core group of parents to help us out with organizing and driving fundraising efforts, with the assistance of the coaching staff and team captains.
Meet Management – help is always appreciated in organizing and putting on the various meets that we host. Ideally, I would like to have one or two people in charge of assigning responsibilities and making sure we have everything covered.
Social Director – schedule/organize team dinners, snacks after races, team outings, etc.
Alumni Liaison – get in touch and keep up with our alumni in an attempt to keep them involved with our program.
Any other areas that you can think of!

Shoes

Each runner should have suitable training shoes. Training shoes are what most people think of as “running shoes.” For beginners, a basic pair of running shoes will do, and you can purchase them at any sporting goods store. As you become more experienced, and your training increases, you may find that you require certain things in your shoes. If you have special needs, it is suggested that you go to a running store such as Ken Combs Running Store, Fleet Feet, or Swag’s for advice on shoes.

Racing shoes, or spikes, are optional, especially for beginners. They are recommended for racing at your best, however. To answer the question, “Do I need to buy spikes?,” ask yourself if you would play soccer without cleats or basketball without basketball shoes. There will be an opportunity at the beginning of each season to purchase spikes through the team at a discount. Discount spikes can also be found online at sites such as www.eastbay.com and www.firsttothefinish.com.

Conduct

As a member of the team, you are a representative of both Fern Creek Traditional High School and Jefferson County Public Schools. As such, you should follow all school guidelines regarding behavior. Remember that even if you are not currently directly involved in a team activity, your behavior still reflects on your team, coach, and school. Team members are expected to conduct themselves with class and humility at all times.

In particular:

The use of tobacco (in any form), alcohol, and/or drugs is not only illegal for high school students, it is inconsistent with success in athletics and will not be tolerated.
Avoid behavior that reflects negatively on your school, team, teammates, or yourself.
Integrity counts. By its nature, running is a sport in which athletes are not always directly within sight of the coaching staff. There will also be days where you will be assigned workouts to do on your own. The coaching staff will trust you until such time as you prove unworthy of trust. If you are intentionally dishonest about following rules, running workouts, etc., then you risk being dropped from the team.
Any behavioral problems will be addressed on an individual basis and can lead to anything from a simple discussion to being dropped from the team. If the situation warrants, you may also be subject to consequences from the school.

Training

There will be portions of workouts during which you are not under the direct supervision of the coaching staff. In order to ensure your safety, and to avoid injury, you should follow these guidelines with regard to your workouts:

The coaching staff should be consulted with regard to all workouts. You should not do extra workouts on your own without consulting the coaching staff. We cannot effectively plan your training—especially as it pertains to progression—without knowing exactly what workouts you are doing. Your training plans are designed to provide you with the appropriate amount of training and stress on your body, and extra workouts may result in overtraining and/or injury.
While the coaching staff determines all workouts and races for all runners, we will defer to parental judgment when it comes to withholding a runner from practice and/or meets for personal reasons. Communication between runners, parents, and the coaching staff is crucial.
Always inform the coaching staff where you will be going on training runs if you will be running somewhere other than where the team meets for practice. You should never enter a home or business unless you have prior permission from the coach.
Make every effort to stay with a group when running where the coaches cannot directly see you.
Each runner is required to check out with a coach prior to leaving practices or meets.

Our training program is designed to be progressive. In other words, runners will run more miles, and with more intensity, as they progress through the program and become older and stronger. The practice schedule will vary depending on the age and experience of the athlete. A practice schedule is provided via our website each week, and hard copies will be available upon request. In particular, keep the following in mind with regard to practice:

On school days, practice will typically run from 2:45-4:45pm. The weekly practice schedule posted to the team website will contain more precise practice details, including practice location.
Most runners will, at some point, be asked to run twice per day during the week at certain times of the year. The second run will be a morning run before school.
We will practice on some days when students are out of school, including Christmas break and spring break, although attendance rules will be more relaxed during these times for athletes that will be out of town.
No athlete can practice with the team until he/she has turned in a completed physical and all other required forms. These forms are good for one calendar year.
We run in the rain, snow, heat, and humidity. We will only cancel practice in situations where weather conditions are clearly hazardous, bad weather is not expected to end in a reasonable amount of time, and we cannot practice inside. Exception: If school is cancelled or dismissed early due to weather, then practice is cancelled.
Watch the weather report and plan your dress accordingly for practice.
Bring sports drink or water to practice.
Wear a watch (preferably one with a stopwatch).

Uniform Rules

The National Federation and KHSAA uniform guidelines are as follows:

The complete cross country and track and field uniform consists of shoes, school-issued track bottoms and full-length track top (singlet) or one-piece uniform. Bare midriff tops are not acceptable. The top must hang below or be tucked into the waistband of the bottoms when the competitor is standing erect. Any visible shirt worn under the top and other visible apparel worn under the bottom must be unadorned and of a single (and the same) color. Visible items worn under both the top and the bottom do not have to be the same color. The top and bottom may have school identification, and the top may have the competitor’s name. The top shall not be knotted. A single manufacturer's logo or trade name (no more than 2¼ square inches in size with no dimension exceeding 2¼ inches) is permissible per each item of uniform apparel. The American flag may be worn on the uniform and shall not exceed 2" x 3". Bottoms may vary in length and style, but must be the same color for all team members.

In relay races in track and field and in cross country team competition, each team member shall wear the same color and design school uniform (top and bottom or one piece uniform). Any visible shirt worn under the top and other visible apparel worn under the bottom must be unadorned and of the same color for all teammates choosing to wear it.

A shoe is a covering for the foot having an upper and a definitely recognizable sole and heel. The upper must be designed so that is can be securely fastened to the foot by laces or Velcro. Track spikes may not exceed 1/2 inch in length measured from the sole to the tip of the spike. Unless deemed unsuitable by meet management, track spikes up to one inch in length may be used for cross country competition. The use of slippers or socks does not meet the requirements of the rule.

Contestants shall not wear jewelry, including watches, with the exception of religious or medical medals. A religious medal must be taped and worn under the uniform. A medical alert must be taped and may be visible.

Comments on the Uniform Rule

The rules are actually very simple to follow. Before the race, you take off all jewelry, including your watch. This means that you should not get your ears pierced either right before or during the season, because you will have to take out your earrings. The jewelry rule applies to “soft” jewelry as well. The general rule of thumb is “if you weren’t born with it; it’s jewelry.”

If you are wearing anything under your uniform besides your underwear, it must be a solid color with no markings, and it must match everybody else who is wearing something. On our team, only plain black shirts are to be worn under the uniform top (sleeve length does not matter). Especially note that if your shirt has a logo on both the front and the back, it is not legal. Only one manufacturer’s logo is allowed. Turning a black shirt with writing on it inside out is not legal, even if it doesn’t show. We will wear only black tights under our uniform (again, length does not matter). No stripes or patterns.

Note that there are no regulations regarding socks, gloves, or hats, except that hats with bills or other adornments are not allowed. Socks, gloves, and hats can be any color, but should be a single solid color. Anything you wear in your hair must be soft in nature (no berets) and something that is designed to hold your hair back. Rubber bands are allowable, but pre-wrap generally is not. Lately, officials have also been requiring that hair holders be a solid color.

Cross Country

Summer Conditioning and Practice

Official cross country practice begins on July 15 (July 16 is the 15^th falls on a Sunday). We will begin our daily practice schedule at that time, and attendance will be required. Summer practices will generally be held in the early morning for several reasons:

To avoid the oppressive heat and humidity and get a better workout,
To better accommodate athletes’ and coaches’ work schedules, and
To leave summer evenings free for time with family and/or friends.

There will be a sign-up and organizational meeting in May for the following cross country season. At this meeting, the summer conditioning schedule will be outlined for the time from the end of track until July 15 when official practice can begin. The conditioning schedule will be promoted, and group conditioning runs planned, by the team captains.

Attendance

Membership on the cross country team requires regular attendance at practices and races. The time commitment associated with cross country can be significant and is something you should carefully consider prior to joining the team. Success in running begins with, and is highly dependent upon, consistency in training, and therefore regular attendance at practice is essential.

In particular:

Attendance is required at all practices and meets unless prior approval is given by the coaching staff. Every runner will have the coaches’ email and cell phone numbers. It is your responsibility—not your teammates’ and not your parents’ responsibility—to notify the coaching staff as soon as you know you will be unable to attend a practice or meet, and make sure we write it down! Giving us a note is the best bet. Remember that you are asking to miss practice, not telling us you will be gone. Whether an absence is excused or not is at the discretion of the coaching staff.
All athletes must dress for every practice unless you are absent from school or are attending an alternate workout or therapy due to an injury. If you are injured, ill, or have a written excuse from your parents, you will still dress out but the extent of your participation will be determined by you and the coaching staff.
The only absence that is excused without prior communication is absence from school. If you are at school, you are expected to be at practice.
Detention is NOT an excused absence.
Be punctual for the start of practice and have a ride ready at the end of practice. You will be considered late for practice if you are not present when attendance is taken.
If you are detained by a teacher, counselor, or administrator, a note is from the person that detained you is required to excuse the tardy.
Be punctual to meet the bus to leave for meets. If you are not on the bus when it is time to go, you will be left. Remember that it is your fault for being late, not our fault for leaving you behind.
If you need to schedule something on a weekday afternoon (e.g. doctor/dentist appointment) check with the coaching staff ahead of time as to the best days according to the schedule. It’s always preferable to make such appointments on easy or distance days since it is easier to do your workout on your own.
Unless the reason for missing practice is illness or injury, it is expected that you will do your scheduled workout on your own on the days you miss. You will be asked.
We will use the points system below to track absences and tardies from practice (except in the case of documented illness):
            Unexcused absence                               1 point
            Excused absence                                  .67 point
            Unexcused tardy                                    .5 point
            Excused tardy                                       .34 point
We will use the points system below to track absences and tardies from meets (except in the case of documented illness):
Unexcused absence 2 points
Excused absence 1 point
The runner will be dismissed from the team for the remainder of the season upon accumulating 7 points.
During the summer months, there will not be a penalty for excused absences since this is a common time for vacations, work, etc. Unexcused absences will still be treated the same, however.

The bottom line is: you must attend practices and meets to remain on the team. If you absolutely can’t come, discuss it with us ahead of time and plan to do your workout (or at least some workout) on your own.

Races

Our races are held on weekday afternoons and Saturday mornings. The meet schedule, details, directions, and results will be communicated at practice and posted on the team website.

High school cross country races are typically 5,000m.
A cross country team typically consists of 7 runners (although some races allow more), with the sum of the places of the top 5 runners determining the team score. Lowest score wins. In the case of a tie, the team with the faster 6^th runner wins.
Every runner that is healthy will run in every meet. For meets with different competition levels (varsity, JV, freshman, etc.), the coaching staff will decide who runs in which race.
If asthma-related problems require you to use an inhaler, then please speak with your doctor about how to use it properly at races and practice. KHSAA regulations allow you to carry an inhaler during a race, but only if specific paperwork is on file with the meet director. This does not apply to using an inhaler before or after your race, only during your race.
Runners will ride the bus to and from all meets unless other arrangements are made with the coaching staff.
All runners are expected to attend meets and support the team at all races for the duration of the meet, regardless of whether they are competing.

Regional and State Meets

Ten runners are officially entered into the regional and state meets, of which 7 will run in each race. There are no JV or middle school races at the regional or state meets. The decision on who will run in each race will be based on putting our current best team on the course for each race. In most cases, runners self-select themselves via their performance in races leading up to the regional. In some cases, however, the coaches may make a choice based on injury, illness, or other factors such as grade and experience if there is a close call to be made.

Even though only 10 runners will be entered in these last two races, all runners will continue to participate in practice through the last meet of the season, whether that be the regional or state meet. All runners not racing in the regional or state meet will run an intra-team race on the regional/state course on the evening prior to the meet to gain experience on the course for future years.

Letter Requirements

Any athlete on the team is eligible to earn a varsity letter. The criteria for earning a varsity letter in cross country are:

Compete in at least four regular-season races as a varsity or JV runner.
Have 90% attendance at practices and meets.
Compete in the regional and/or state meet or be listed as one of the 10 eligible participants on the regional meet entry form or run a time under 20:00 for boys or 24:00 for girls for 5,000m.

In addition, all senior runners who have competed for more than one season will receive a varsity letter. The coaches reserve the right to award varsity letters based on other factors such as injury, exceptional contribution to the team, etc.

Track

NOTE: A separate document containing more specific track team rules will be provided by the head track coach. Anything below in conflict with that document will be superceded by the documentation from the head coach.

The track season runs from the beginning of winter conditioning on December 1 through the outdoor state track meet in June. It is divided into indoor track, which is run during the winter months, and outdoor track, run during the spring.

It is a common misperception that all track practices are held on the track and all we do is “run around in circles” during track season. In fact, the majority of training for a distance runner does not take place on the track, especially during the winter months. We will typically not go to the track at all (except maybe for some strides) until January, and then usually only once a week until March. In the spring, we will be at the track 2-4 times a week depending on our training schedule.

Events

In high school track, distance races are considered to be those 800 meters and longer, with the longest distance being 3200 meters, or about 2 miles. Some distance team members may compete in sprint races of 200 or 400 meters depending on need, and others may choose to try a field event. While runners may specialize in certain events depending on talent, all distance runners will typically run all the various distance races at least once or twice. Distance runners are also encouraged to try field events if they have interest.

Order of Events

The following is the standard order of track events at an outdoor track meet. Indoor meets will differ, and some larger outdoor meets may alter this schedule slightly as well, but the vast majority of our outdoor meets will follow this schedule. The field event schedule will vary from meet to meet.

(Girls before boys)

4x800m Relay

100m (girls)/110m (boys) Hurdles

100m Dash

4x200m Relay

1600m Run

4x100m Relay

400m Dash

300m Hurdles

800m Dash

200m Dash

3200m Run

4x400m Relay

Meets

One of the main differences between track and cross country is that the limited space on a track precludes having everybody compete in every meet. At an invitational meet, we are typically allowed only two entries per event, and so our only our top runners will get to run in these meets. There will be plenty of smaller meets, however, in which all athletes will have the chance to perform.

Attendance

Membership on the track team requires regular attendance at practices and races. The time commitment associated with track can be significant and is something you should carefully consider prior to joining the team. Success in running begins with, and is highly dependent upon, consistency in training, and therefore regular attendance at practice is essential.

In particular:

Attendance is required at all practices and meets unless prior approval is given by the coaching staff. Every runner will have the coaches’ email and cell phone numbers. It is your responsibility—not your teammates’ and not your parents’ responsibility—to notify the coaching staff as soon as you know you will be unable to attend a practice or meet, and make sure we write it down! Giving us a note is the best bet. Remember that you are asking to miss practice, not telling us you will be gone. Whether an absence is excused or not is at the discretion of the coaching staff.
All athletes must dress for every practice unless you are absent from school or are attending an alternate workout or therapy due to an injury. If you are injured, ill, or have a written excuse from your parents, you will still dress out but the extent of your participation will be determined by you and the coaching staff.
The only absence that is excused without prior communication is absence from school. If you are at school, you are expected to be at practice.
Detention is NOT an excused absence.
Be punctual for the start of practice and have a ride ready at the end of practice. You will be considered late for practice if you are not present when attendance is taken.
If you are detained by a teacher, counselor, or administrator, a note is from the person that detained you is required to excuse the tardy.
Be punctual to meet the bus to leave for meets. If you are not on the bus when it is time to go, you will be left. Remember that it is your fault for being late, not our fault for leaving you behind.
If you need to schedule something on a weekday afternoon (e.g. doctor/dentist appointment) check with the coaching staff ahead of time as to the best days according to the schedule. It’s always preferable to make such appointments on easy or distance days since it is easier to do your workout on your own.
Unless the reason for missing practice is illness or injury, it is expected that you will do your scheduled workout on your own on the days you miss. You will be asked.
We will use the points system below to track absences and tardies from practice (except in the case of documented illness):
            Unexcused absence                               1 point
            Excused absence                                  .75 point
            Unexcused tardy                                    .75 point
            Excused tardy                                       .5 point
The runner will be dismissed from the team for the remainder of the season upon accumulating 11 points.

Letter Requirements

The criteria for earning a varsity letter in track are:

· Complete the season. Any athlete who fails to compete in an end-of-season meet for which they qualified will be considered to have quit the team.

· Earn 20 points in varsity competition:

o Competing in an invitational at the varsity level will earn an athlete one point per event.

o Dual meets will be scored 5-3-1 for 1^st-3^rd places.

o Points for relays are split evenly among relay team members.

o A frosh/soph athlete can earn varsity points by running at the varsity level OR by winning a frosh/soph competition with a time or mark that would have scored points in that day’s varsity competition.

· Qualify for the regional finals at the varsity level after having competed in at least 50% of the team’s meets.

The coaching staff will consider any athlete who competes at the varsity level in 66% of the team’s meets, but fails to score 20 points. In addition, all four-year team members will earn a varsity letter.

Indoor Track/Winter Conditioning

Indoor track in Kentucky is unusual. There are few in-state meets, and the meets that are available are usually very limited in the number of entries available. Because of this, only our top runners will be able to run in most of the indoor track meets. However, this does not mean that everybody except for the top runners should take the winter off. Like the summer for cross country, conditioning during the winter is essential for success during the spring track season. Year-round consistency in training is also vital to continued progression and improvement in all seasons. If you are not participating in another school-sponsored winter sport, it is highly recommended that you participate in the indoor track training program.

Practice

Indoor track practice begins on December 1 (or on the following Monday if December 1 falls on a weekend). We will follow the regular practice schedule and rules laid out above.

Christmas Break

Practice will be held over Christmas break, but not every day. We will not practice on Christmas Eve, Christmas Day, or New Year’s Day. Whether you choose to travel or stay in town over Christmas break, it is expected that you will follow a workout schedule prescribed by the coaching staff. If you are in town, then you are expected to attend practice just as any other day. If you are out of town, then you need to notify the coaching staff ahead of time to work out a practice schedule for the time that you are gone.

Races

Because it’s no fun to practice all winter with few or no races to run in, we will supplement the sparse indoor track meet schedule with selected local road races and/or intra-squad outdoor meets. These will be announced at practice and communicated on the team website. Because there is an entry fee associated with road races, participation in these will be optional. Those choosing not to participate in a race will have an assigned workout that day.

Outdoor Track

Outdoor track is what most people think of when you talk about running track, and it is our main track season.

Practice

Outdoor track practice begins around February 1, although most of our team should already be practicing at this point from participation in indoor track. We will follow the regular practice schedule and rules laid out above. Runners participating in a winter sport other than indoor track should join track practice when their sport’s season ends.

Spring Break

Practice will be held over spring break, but perhaps not every day. Whether you choose to travel or stay in town over spring break, it is expected that you will follow a workout schedule prescribed by the coaching staff. If you are in town, then you are expected to attend practice just as any other day. If you are out of town, then you need to notify the coaching staff ahead of time to work out a practice schedule for the time that you are gone.

Meet Entries

At meets where entries are restricted, the choice of who will run will be made by the coaching staff. We will make every effort to give invitational opportunities to all deserving athletes, but understand that it is difficult with a large squad to get everybody onto the track with limited spots. There will be plenty of small-meet opportunities for all athletes to run.

Regional and State Meets

We are allowed two individuals and one relay team per event at the regional meet. The top two finishers in each event, plus any other athletes that meet the performance standard at the regional meet, qualify for the state meet. There are no JV or freshman races at the regional or state meets. For relays, six athletes will be entered, four of which will actually run in the regional and state meets. The decision on who will run in each race will be based on putting our current best team on the track for each race. In most cases, runners self-select themselves via their performance in races leading up to the regional. In some cases, however, the coaches may make a choice based on injury, illness, or other factors such as grade and experience if there is a close call to be made.

Even though only a portion of the team will be entered in these last two meets, all runners will continue to participate in practice through the last meet of the season, whether that be the regional or state meet.

Important Dates

February 1 – Outdoor track practice begins
First week of May – Cross country sign-up/organizational meeting. Captains will be elected/appointed at this meeting.
First weekend in June – Regional track championship
Second weekend in June – State track championship
June 25-July 9 – KHSAA dead period. No contact with athletes allowed by the coaching staff. This is the best time to plan your summer vacation.
July 15 (or 16 if the 15^th is a Sunday) – Cross country practice begins
First Saturday in November – Regional cross country championship
Second Saturday in November – State cross country championship
Second Monday in November – End of season meeting for athletes and parents.
December 1 (or 2 if the 1^st is a Sunday) – Indoor track/winter conditioning begins
First Sunday in December – Cross country awards banquet

Distances and Conversions

1 mile (mi) = 1.609 kilometers (k)

1k = 0.6214 mi

3k = 1.8642 mi

4k = 2.4856 mi

5k = 3.107 mi

0.25 mi = 402.25 meters (m)

0.5 mi = 804.5m

0.75 mi = 1206.75m

1 mi = 1609m

2 mi = 3218m

1600m = 0.994 mi

3200m = 1.988 mi

Running Terms

Distance Run: Generic term for an easy run of a prescribed length or time. Our easy/rest/recovery days at practice will commonly be referred to as distance runs.
Intervals: This is a workout of several shorter hard runs of a prescribed distance with a prescribed amount of rest between runs. Intervals are our hardest workouts.
Repeats: The same as intervals, but commonly used with longer interval distances.
Strides: A series of short accelerations or sprints done at the end of practice to work on speed.
Fartlek: This is a Swedish word that means “speed play.” A fartlek run is a distance run with surges or varying pace thrown in. Fartlek is a medium-hard workout.
Circuits: A circuit workout combines running with strength and form exercises. Exercises are done at stations, and the runners run between stations.
Progression Run: A distance run where the pace becomes faster as the run goes along.
Active Rest: Encouraged between seasons. This is any moderate exercise, not necessarily running.
Spikes: These are the spiked shoes that we race in.
Flats: Spikeless racing shoes.
Trainers: Your every day running shoes.
PR: Personal record. This is a runner’s best time for a given distance, course, etc.

Coaches Contact Information

Head Cross Country and Distance Coach:

Brian Crumbo

bcrumbo@bellsouth.net

541-2260 (cell)

243-0640 (home)

Fern Creek Traditional High School

9115 Fern Creek Road, Louisville, KY 40291

Phone: (502)485-8251 Fax: (502)485-8032