Cross Country-Girls

Head Boys’ Coach: Brian McCollor
brian.mccollor@orono.k12.mn.us
651-757-7892

Head Girls’ Coach: Addy Hallen
addy.hallen@orono.k12.mn.us
651-707-4591

Assistant Coaches:  
Nate Porter
nathan.porter@orono.k12.mn.us 

Nate Uselding
nathaniel@uselding@orono.k12.mn.us

Michelle Naylor
michelle.naylor@orono.k12.mn.us

cross country 101: a simple handout

Most costs are extras that you are not required to purchase. The only equipment that is required:

• good pair of running shoes
• simple running watch that can time runs
• racing spandex/running shorts from the team apparel store

A uniform racing singlet is provided. Experienced runners who train at a very high level may need two pairs of running shoes. Most cross-country runners prefer to race in spikes – a special lightweight pair of shoes specifically for running on grass/cc courses.

Additional apparel may be purchased on our team website via a team store opening in July and reopening at the start of the season. Team and individual pictures may be purchased.

Team bonding days and fall team-building camp may cost a fee, depending on the activity. The fall team-building two-night overnight camp will cost about $150/person (attendance is strongly encouraged for high school athletes but not mandatory).

Scholarships are available for any costs that are hardships for our families.

Team apparel purchased in July will arrive at the beginning of the season. The apparel store will reopen during the first week of the season as well.

An overnight team (9th-12th grade) camp is held every year at Camp Chi Rho. Attendance is not mandatory but strongly encouraged for High School athletes. Updated details will be handed out Week #1. The two-night overnight camp will cost about $150/person.

All seniors that have demonstrated leadership qualities and have been on the team for their entire sophomore and junior year are eligible for captainship. Coaches will select captains based on the following criteria which will be announced at the beginning of the season.

• Application to become a captain is submitted to the coaches by the end of the school year.
• Adheres to all team policies.
• Is available to lead during Summer Running and Captains Practices.
• Exhibits a passion for the sport and the desire to improve.
• Supports coaches’ messages.
• Takes initiative in getting the team organized at practice and races.
• Displays a positive attitude.
• Communicates with coaches and teammates effectively.

We strive to maximize the potential of our student-athletes by teaching them to lead a balanced and healthy lifestyle. We aim to help each individual recognize their unique talents in order to serve others and contribute to the team and our school community in a positive way. As a program, we value team culture and tradition as a means to support the following team core values: 

The  >>CC->’s of Orono Cross Country

• Commitment & Contribution
• Courage & Competitiveness
• Community & Conscientiousness

Team Expectations

Athletes must follow all rules regarding participation published by OHS and the MSHSL. The following are additional expectations from the coaches:

• Athletes will respect coaches and teammates.
• Athletes will be on time to practice and cross-country meets.
• Athletes will clear absences from practices and cross-country meets with the head coaches in advance via email or a note.
• Athletes will schedule work, medical/dental appointments, and other commitments around practices and meets, and team gatherings.
• High School Athletes are required to travel to and from all competitions with the team unless the coaches make exceptions due to race times and locations. All athletes must attend post-race activities before they can leave with parents – the cooldown and post-race awards. Leaving with parents early from a cross-country meet is discouraged. We hope that athletes cheer on their teammates in each race before leaving. Middle School athletes have the option to travel with a parent/guardian after their cooldown.
• Athletes will work hard to get the most out of their own abilities.
• Athletes are self-disciplined enough to not have constant supervision. Athletes will not leave practice early or be away from the coaches/team without permission.
•  Athletes will contribute to the team by displaying a positive attitude daily!

Training Expectations - High School

All returning runners should commit to consistent summer running to ensure a proper level of fitness in the fall in order to prevent injuries.

• New runners should strive for the ability to run five days a week for 30 minutes without stopping by the first day of practice.
• 10th, 11th, and 12th graders who have been out for the team before should be able to run 30-40 minutes consistently to be a returning member of the Orono Cross Country Team. An evaluation process will take place during the first week of practice.
• Athletes will participate fully in all warm-up, cool-down, and strength training exercises as designed by the coaches.

Attendance Expectations - High School

• Please allow two hours for practice and do not schedule work, appointments, other practices, college visits, lessons, tutoring, etc. during this time.
• Any absence that is communicated in advance by either a written note or phone to the head coach is considered excused. Any absence not communicated in such a manner will be considered an unexcused absence.
• 5 or more excused absences will be considered an issue and your dedication to the team will need to be evaluated. The coaches will set up a meeting with you and your parents.
• Saturday practices should be expected, and all HS athletes (and Varsity MS athletes) are required to attend. We practice from 8-10 a.m. on most Saturdays during the season.
• Please do not call the Athletic Office to report an absence.
• MEA practices are required for Section Team runners in order to compete at Sections 6AA.

The lettering standard is tied to performance and attendance. All athletes will start the season with a 5k lettering time of 22:30 (girls) and 19:00.0 (boys).

For high school athletes: every practice missed, the time is reduced 7 seconds, Saturday 10 seconds. Middle School athletes are only eligible to letter as a varsity runner and would then need to meet a similar criteria for attendance. 

You will be given 2 “personal days” aka – missed practices (including illness) or needing to be late/leave early by 15 minutes that will not count against “perfect attendance”. By the end of the season, an athlete must run their lettering time to earn a letter.

For perfect attendance, a 30-second bonus will be added for a 23:00.0 (girls) and 19:30.0 (boys) 5K lettering time. If you are unable to complete a full practice, then you will not get credit. For instance, coming to practice with an illness and not participating or leaving early for an appointment. 

Official times will be taken from the automatic timing systems at each meet. Occasionally, a course is exceptionally fast or short of the 5K distance.  In this case race times will be adjusted accordingly or not used in meeting the lettering standard.

Coach’s discretion will be used regarding the lettering of seniors who do not meet the lettering standard time.  Two criteria that we use is that the senior will not miss more than four practices and has provided solid leadership to younger runners.