Team Info

Coach·John Agnew’s contact info: 848-8512 (home), 305-1999 (cell), or

 Team Web Site:

  • We will distribute most of the schedule and meet information via e-mail and this site.

 General Team Policy

·We expect our athletes to make responsible and mature decisions.  They should always ask themselves, "How will this behavior affect my race or practice?"  We expect them to make the right decision (i.e. no late nights out, avoid fast food, etc.)

·We expect our athletes to always display appropriate and classy behavior to their teammates, parents, coaches, competition, and others.  Any form of hazing to a team member will result in dismissal from the team. 

Your studies are the most important part of high school, always put them before running.  If students use their time wisely, they can do both academics and cross country.

All athletes are expected to have a positive attitude at practice.

No cell phones at practice or meets (except to call parents).

Varsity runners are not permitted to participate in intramural athletics.

All Practices are MANDATORY unless otherwise told. You are making a commitment to be on this team and are expected to be at every practice and stay the entire time.

·Most practices are after school from 3:45 to 5:45, but refer to the weekly e-mail schedules for times and locations.
Practice is never canceled; always report in.  We run in most types of weather and will have alternate activities for dangerous weather.

·If you absolutely have to miss practice, you must notify us one day in advance with an email to  This will be counted as an excused absence.  If you have more than one excused absence in a week you may not be allowed to compete in the next meet.  Excessive excused absences may result in removal from the team.

·If you have an unexcused absence from practice (no notification), you will not be allowed to compete in the next meet. If you have two unexcused absences during the season you will be dismissed from the team.

·If you are late to practice for any reason you must bring a note from the teacher you are working with.  Excessive lateness may result in not being allowed to compete in a meet.

·Injured athletes are expected to be at practice every day.  If you miss school due to illness, you are excused from practice.  


  • All runners must travel on the team bus.  Exceptions may be granted, but require approval by the head coach and alternative transportation must be by the athlete's own parent.
  • All athletes must wear Carroll CC gear while at meets (uniforms, team shirts, etc.)

 Varsity Letters

  • To earn a cross country varsity letter you must run in the varsity race at the league meet or in the state tournament, or run in the varsity (top 7) race for at least half the season's meets.  Seniors that have been on the team for three or four years will be awarded a letter; at the head coach’s discretion a deserving senior with less than three years may also be awarded a letter.

1. Bring your uniform (singlet, shorts, jacket, and pants), spikes, plenty of extra clothes depending
on the weather, water bottle, food, homework to work on, etc. Always double check to make sure
you have everything.
2. You must wear your school issued uniform in the race. If you want to wear something under the
uniform that will show, you must get it approved by a coach. Varsity runners will not wear
anything under their uniforms that will show, unless we have a race in extreme cold and then we
will discuss it. You can only wear plain, black tights/spandex under your uniform (bottom and
top) and there can only be one small logo. Additionally, you are not allowed to wear jewelry of
any kind (earrings, bracelets, etc.) The rules are pretty strict and you will be disqualified for not
following them by the meet officials.
3. In addition to your uniform, wear only Carroll Cross Country clothing. If you don’t have
anything with Carroll Cross Country on it, wear something that says Carroll. At the least, athletes
need to wear school colors (red, white, blue).
4. All athletes are responsible for knowing what time their race is and what time to warm up.
5. All athletes will warm-up for their race at the appropriate time and must follow the following
procedure: Athletes will gather as a team 1 hour prior to their race and start their warm up all
One Hour Prior to Race: 10 minute run
Fifty minutes Prior to Race: Stretching and Bathrooms
Thirty-five minutes Prior to Race: 7 minute run (faster pace than your initial run)
Twenty to twenty-five minutes Prior to Race: Grab your spikes, uniform, etc, and head to the
starting line
Fifteen to twenty minutes Prior to Race: (2) 45 second fast efforts in your training shoes
Ten to fifteen minutes Prior to Race: Put your spikes on and do strides
6. Cell phones are not allowed from the time you start warming up until the time you finish your
cool down. Once you start your warm-up, your focus needs to be on your race and what you need
to do to help this team and to meet your goals.
7. All cool downs need to start within 10 minutes of finishing your race. You are responsible for
meeting your captain or designated leader at the team camp. New runners will always do at least
15 minutes and everyone else will jog the entire course (3.1 miles) for their cool down unless
otherwise directed. You can talk to family members, friends, etc, after you finish your cool down.
You should do your cool down as an entire team (from your race) or in small groups with those
who finished around you. After your cool down you should spend at least 10 minutes stretching.
8. You need to eat within 30 to 45 minutes after you complete your cool down. It is important to
have a good mix of carbohydrates and protein to help your body recover from the race. (You
should also get into this habit after practice as well) Some examples of what to eat/drink after the
race include: Gatorade, chocolate milk, power bars (any brand), bagels with peanut butter,
granola bar with peanut butter, trail mix, turkey sandwich, PB&J.
9. All athletes are expected to cheer on their teammates, especially if their race is over with.
10. All athletes must ride the bus to and from the meet.
11. All athletes must turn in Goal Sheets to their assigned goal buddy at each week’s designated
practice. The Goal Sheets can include goals for practices, eating, sleeping, etc. and need to
include at least 3 specific goals for your race and how you will achieve those goals. The Goal
Sheet should also include a detailed assessment of how you did on the previous week’s goals.
12. All athletes are expected to have a POSITIVE ATTITUDE and give their BEST EFFORT at
every meet. You are not only competing to meet your individual goals, but also to meet the goals
of the team. You need to be ready and willing to do whatever is asked of you to help the team
succeed. You are representing CARROLL CROSS COUNTRY and you need to compete with
pride and act with class at all times.
1. Sports (basketball, volleyball, football, etc.) that involve you being on your feet and moving
around are not allowed at Pasta Parties. You are there to load up on carbohydrates, relax, and hang
out with your team members. If the pool is open at the pasta party you may swim but absolutely
no wrestling or over exerting yourself. Thursdays will typically be an easier day at practice and
you need to keep it that way so you can properly recover from the previous workouts during the
2. Two nights before the meet (typically Thursday) is a very important night for sleep, so you should
leave the Pasta Parties in time to get home to get at least 8 hours of sleep (10 or more is preferred).
3. You should start focusing on hydrating your body properly at least two days before your race by
drinking plenty of water throughout the days leading up to the race. Do not wait until the day of
the race to get hydrated.
4. You are all elite athletes and should act like it on Friday Night. First, you should continue to eat
healthy and load up on carbohydrates (pasta, whole grains, etc.). Second, if you choose to go to
the football game or out with friends, make sure you stay off your feet and sit as much as possible.
The night before is still an important night for sleep, so you should leave the football game, etc, to
make sure you can get at least 8 hours of sleep.
5. On the morning of the meet, if you are going to eat it should be at least 3 hours prior to your race,
and this may vary from runner to runner, so experiment to see what works best for you. You
should stay away from greasy foods and dairy and stick to things such as bananas, oatmeal, bagels,
power bars, etc. Also, you should only drink water the morning of your race.
Racing is awesome and exciting. You should look forward to it. A race is your chance to see the benefits
of your hard training. It is ok to be nervous before a race, but always remember it is only a race and you
will do your best.
Proper pacing is a critical part of successful distance racing. Starting out too fast can result in a slow,
struggling last mile. Learning your ideal pace is difficult and will require some practice. The goal is to
stay in control the first mile so that you can maintain or improve during the next two miles. The most
efficient way to race is even pace, meaning that your first mile is the same as your second and third. As
the race goes on and you get tired, you will have to put in more effort and have greater concentration in
order to maintain the same pace. You should feel like you are picking it up each mile. Most high school
runners go out too fast and then slow down, so a good goal is to pass as many people as possible after the
first mile or half mile. Remember this for a successful race - Run the first mile with your head, Run
the second mile with your legs, Run the last mile with your heart!
There are some techniques you can use when you start to hurt in a race (and you should hurt in a race!)
• You must think only positive thoughts - "I have run a great race so far, if I push through this
section I will have my best race", repeat "I have worked hard to prepare for this and I can do it!"
• Make a short term goal and just concentrate on that - "I will catch the next runner in the next half
• Concentrate on relaxing - relax your fingers, relax your face, relax your shoulders.
• Concentrate on your breathing - deep belly breathing in your mouth and nose and out your mouth,
in rhythm with your stride (try 2 steps inhaling, 2 steps exhaling).
• Try repeating a positive mantra in rhythm with your breathing and stride, "run smooth, run fast,
run hard".
• Some people like to focus on something unrelated to the race - get an upbeat song in your mind,
picture yourself in a beautiful, peaceful place.
Have a great race!

Fuel Your Body for Running with Proper Running Nutrition
Eat right and you'll run better. It's that simple. Your body functions best, and you run better, when your diet
includes the right kinds of foods in the right amounts at the right times. The following information will enable you
to put together your ideal diet, one that will help you achieve your ideal body weight, and get the most out of your
running. You'll learn the basics of good sports nutrition. Finally, you'll learn how to hydrate and fuel your body
before, during and after your workouts. We'll start with information about the right kinds of foods. Ready? Here
There are four substances that the body requires in large quantities in order to function properly. These four
substances are: Carbohydrates, fats, proteins and water. These are called the primary nutrients.
Carbohydrates for Running
Why are carbohydrates so important? Here's the easy one-word answer: Energy! Carbs, as they're affectionately
called, provide a steady stream of energy. So why not just pig out on carbs? Bad idea. The body can store energy
from carbs, but only in small amounts (think of a storage unit versus a warehouse). These small amounts are used
up quickly during exercise. After a quick jolt, you're running on empty. And you can't overload that storage unit
either becasue the body punishes you by turning the excess carbs to fat! The trick is to store energy by eating carbs
on a continuous basis. Experienced runners eat the right carbs in the right amounts at the right times! Carbohydrates
are also known as sugars. Experts recommend that your diet consist of 50 to 70% carbohydrates. The standard unit
for the energy your body uses is the calorie. Each gram of carbohydrate provides 4 calories. Got all that? Be ready
for a pop quiz at any time! Now, to continue-carbohydrates are either simple or complex.
Simple carbohydrates
Simple carbohydrates are the most basic form of sugar. Examples of foods containing simple carbohydrates are
candy, fruit and sodas. These foods can provide a quick "shot" of energy-but it's only temporary. For this reason,
you should keep those simple carbohydrate snacks, like grandma's homemade fudge, to a minimum.
Complex carbohydrates
Complex carbohydrates provide energy on a more consistent, long-term basis. That's why experts recommend that
the majority of the calories you get from carbohydrates be in the form of complex carbohydrates. Foods that are
high in complex carbohydrates include cereals, pasta, breads, rice, and potatoes and vegetables. It's important that
you maintain a diet high in complex carbohydrates to support your running program.
The "little things" that make a BIG difference
Performing up to your full potential is often a matter of balancing a lot of little things. For runners, the little things
include meeting your nutritional needs, working on your strength and flexibility, as well as controlling stress and
maintaining mental health. Successful runners set challenging but realistic goals, plan carefully, train patiently, eat
and sleep well and cultivate a positive mental outlook. Attending to the little things not only creates athletes, it's a
key characteristic of those who achieve excellence, variety and balance in their chosen vocations, relationships and
inner lives. Each of us can improve upon a few of the little things that make a big difference.
Fats for Running
Fats, in general, get a bum rap. There's a lot of confusion about how much fat is healthy in your diet and the type of
fat you should be eating. So here's the scoop-your body needs fat. The problem is that fat is strongly linked to heart
disease and other medical problems. More scoop-not all fats are created equal. They're all okay in limited amounts,
but some are more okay than others. Fats are classified as (1) saturated, (2) poly-unsaturated and (3) monounsaturated.
Saturated fats
Saturated fats are easy to spot because they remain solid at room temperature. Common examples include lard,
butter and cheese. These fats are required by the body in small amounts and should be a small part of your overall
fat intake.
Poly-unsaturated fat
These fats stay semi-solid at room temperature. Many margarine and butter alternatives are made with polyunsaturated
Mono-unsaturated fat
Mono-unsaturated fats are liquid at room temperature. Examples include olive oil and most other natural oils. Some
foods containing mono-unsaturated fats have been "hydrogenated." Don't ask what that means but it's not good. Just
avoid them! Recent studies have shown that diets with a higher proportion of mono-unsaturates seem to reduce risk
of heart disease. As a result, you should obtain 20 to 30% of your daily calories from fats-with more from monounsaturated
than from the other two. All excess fat in your diet is stored in your body as..? You guessed it - fat!
What does "low-fat" mean?
Low-fat foods are foods in which 30% or fewer of the calories in a serving are from fat. Yeah, that's a headscratcher,
huh? To figure it out, read the nutrition label on the package. First, find the total number of calories in a
serving. Second, find total number of calories from fat. If the second number is 30% of the first (or less) you've got
low-fat! That doesn't mean you can go on a low-fat binge! You lose weight by eating fewer calories than you burn.
Fats contain humongous amounts of calories-9 per gram! When you eat less fat, you reduce a risk factor for disease,
but it's no guarantee you'll lose weight. The key is to look at your diet as a whole, and find out where those calories
are coming from. And don't forget that the amount of exercise you get is just as important as what you eat.
Protein for Running
As you exercise and eat right, you'll feel your body getting stronger. Why? Because of the protein you eat. Protein
builds strength in your muscles and tendons, and helps them stay healthy. It also provides energy-4 calories per
gram. Meats, eggs, beans and nuts are common examples of foods that contain significant amounts of protein.
Experts agree that runners need 10 to 20% of their daily calories from protein. However, most people eat two to
three times their protein requirement each day! So many burgers, so little time!
Like the surface of planet earth, your body is mostly water-between 60 and 70%. Although water does not provide
any energy (or calories), your body requires large amounts of H2O in order to function properly. Water regulates
the core temperature of your body. As you run, your working muscles produce large amounts of heat that must be
dissipated to prevent the core temperature from rising dangerously. To dissipate this heat, your body perspires, and
loses large amounts of water. As a runner, you should consistently hydrate yourself during both warm and cold
weather, so that you never become thirsty. By the time your thirst mechanism is activated, your body is already
suffering from dehydration-hurting your running and putting you at risk. You know you're drinking enough water if
you urinate about once an hour and your urine is clear. So-gurgle gurgle-drink lots of water, okay?
Basic "on the run" nutrition and hydration guidelines:
Consume 25-50g carbs 1-2 hours before exercise. Try an energy bar, bowl of cereal, bagel, fruit...your usual diet.
Drink 8-16 oz. of water or combine with the above in a carbohydrate drink.
During run: (not applicable for shorter races like 5Ks)
Consume 25g carbs for every 45 minutes of exercise. Go for a gel pack. They typically contain 25-30 grams and are
easy to digest. Drink 4-8 oz. water or diluted sports drink for every 15 minutes of exercise.
Try to eat a combination of carbs and protein (4:1 ratio) within 30-45 minutes of your cool down after a race or
hard work out. Shoot for about 100g of carbs and 20g of protein. This can be a combination of food and drink. Of
course, you will need to re-hydrate with water while eating an energy bar, bagel, or some form of carbohydrate.
Continue to drink water throughout the day. Be sure to eat a well-balanced, sit-down meal when you get home.
Soup and a sandwich, salads, whatever suits your tastes. Chicken and tuna are great sources of protein. You will
find that by following this routine you'll feel refreshed rather than exhausted after your races and workouts