The document summarizes the philosophy and expectations of the Tualatin High School Cross Country team for the 2014 season. It discusses the coaching staff's beliefs in the power of teams, sports, and athletes. It outlines the team's philosophy of prioritizing fun, winning, improvement, education, and legacy. It also discusses injury prevention strategies, core training, shoe recommendations, summer training, an upcoming BBQ event, and providing a team website for communication.

1. Tualatin High School Cross
Country 2014
Philosophy, expectations, and team

2. New Coaches

3. Coach Bonica
• I coach because I believe in…
– The power of the team.
– The power of the sport.
– The power of every athlete.

4. Chris McIsaac

5. Tualatin XC
Philosophy
Fun
Winning
ImprovementEducation
Legacy

6. Philosophy - Education
We view your athletic endeavors as an extension
of your classroom experience at Tualatin High
School. When you receive your high school
diploma, we expect it to not only represent the
lessons learned in your lectures and labs, but also
those learned at practice and in competition: the
value of teamwork; the importance of discipline;
the necessity of goal setting; dealing with failure
as well as success; learning from mistakes.
Tualatin Cross Country seeks to promote a wide
range of educational opportunities.

7. Philosophy - Improvement
Were you faster in week ten than you were in week one?
Did you place higher this year compared to last? Have you
developed character that will serve you well, long after
your high schools days are over? These are all questions
we expect you to be able to answer with an emphatic
“yes.” Not only are we confident you will achieve new
personal records and develop into a better athlete during
your time here, but we hope you will mature into an
individual who displays the character traits that are
essential for success in the world beyond high school.
Tualatin Cross Country is designed to assist you along the
path of improvement, both within the sport and outside
the realm of athletics.

8. Philosophy - Winning
At Tualatin High School, cross country is
approached as it should be: a legitimate, 6A OSAA
sanctioned, highly competitive sport. Our goal is to
win Three Rivers League titles, and ultimately, be a
serious contender with a shot at winning the
Oregon State Championship. We look forward to
celebrating individual victories as well as team
titles, and filling the trophy case with serious
hardware. Through sound training, hard work,
focused determination, and team effort, Tualatin
Cross Country is a program dedicated to a winning
tradition.

9. Philosophy - Fun
Okay, maybe not Chuck E. Cheese-type fun, but
enjoyment nonetheless. Ask any Tualatin harrier
and they’ll tell you, it’s difficult to replicate the
enjoyment found in putting forth a quality hard
effort along the Tualatin River in Cook Park. You’ll
undoubtedly develop lifelong friendships as you
laugh through movie nights, eat vast quantities of
spaghetti prior to meets, and go to battle
together on the race course. Running should be
fun and Tualatin Cross Country fosters an
atmosphere that is just that.

10. Philosophy - Legacy
Tualatin has a long tradition of excellence. By
competing in a Crimson singlet, you join a proud
heritage that holds itself to high standards. But
perhaps more importantly, you have the opportunity to
leave your own mark. We hope to cultivate a love of
the sport that results in our athletes continuing in the
sport long after they graduate high school. Whether
you enter a collegiate program, sign up for a local 5k,
give your time as a volunteer meet official, or become
a marathon race director, we want you to be an
ambassador for the sport. We believe Tualatin Cross
Country athletes will continue the legacy of excellence
within our sport.

11. Injury Prevention
• Overuse injuries are unfortunately a part of
running (especially to new runners).
• Injury Prevention Strategies include…
– Strength, Stability, and Core workouts
– After run icing
– Running Shoes
– Running

12. Core and Stability Training
• Goal: Build strength in the muscle groups that
runners use most.
– Abs, Back, & Hips
– Planks, Bridges, Mason Twists, Supermans, Bicycles.
– Helps increase efficiency and power.

13. Running Shoes: Function over Fashion
• Running Specialty Stores
– *Portland Running Company*
– Road Runner Sports
• Avoid buying shoes from places like…
– Fred Meyers, Dicks, Foot Locker, Nike Employee Store

14. Summer Training
• To be the best runner you can be, running in
the offseason is paramount.
– The goal is to build strong base of cardiovascular
fitness and core strength that will help you
continually grow as a runner.
– Start the season stronger than you ended the
last…Career Bests, not Season Bests.
– Summer runs will be held…

15. First Annual
TuXC Start the Summer Running BBQ
• BBQ and Running Games/Relays
• Ibach Park starting at 11:30 on Thursday June
13th.
• Coaches will provide Turkey & Vegi Burgers.
• Potluck style sides…Sign up for dishes outside
of Bonica’s class! Bring them to Bonica’s room
if they need to be refrigerated.

16. Pre-season camp

17. Questionnaire
• Fill out and return to Room 43/44 by June 12th

18. Tualatin XC Website
• http://tualatinxc.weebly.com/
– Up-to-date information
– Schedule and Results
– Training Tips
– Team Discussion Forum/Training Blogs
– Team Tweets
– Weekly Awards