Mill Creek Cross Country
2011-Region Champions! State Runners up!2012 Goal-Another State Trophy!
Head Coach: Andy Christie- firstname.lastname@example.org, 404-580-1223
Assistant Coach: Bob Kvietkus
General Information: 7. Attendance at meets—Runners are expected to be at all meets that they
are scheduled to race at. If a runner has a conflict, they should speak to
You must have a current school Coach Christie and get their parents to contact Coach ASAP. Missing a
physical to participate in Cross meet without telling Coach-miss the next meet. Missing a 2nd
Country. meet=dismissal from the team. Also, If you are providing your own
transportation to meets, you must be on time! Failure to do so could
You must have passed 5 high school result in not racing.
classes during the last semester, plus be 8. Behavioral problems—Behavior not up to Mill Creek standards
on track to graduate. (This does not (generally behavior that would not be tolerated at school). If on a road
apply to upcoming 9th graders) trip, parents will be called and athlete will not run in that meet. In other
cases, disciplinary action will be decided upon by the coaches, and if
There are no cuts in Cross Country as necessary, the athletic director and administrators. Parents will also be
we try to encourage as much notified. School rules apply to all cross country practices and meets.
participation as we can (although this All runners are required to sign a behavior contract in order to be on the
year there are new timetrial standards to team.
9. If a runner has a job, they should arrange their schedule so as to not
stay on the team). You understand that miss any practice or meets. Please give all important dates to your
Cross Country is not a required sport, employer well in advance.
and you agree to be a part of this team. 10. Runners may not attend conditioning for another sport until their season
In so doing you understand that this is a is over.
11. You cannot talk during our team meeting. First offense: warning. 2nd
time commitment on your part. offense: miss the next meet AND you will not attend the away meet. 3rd
You must abide by team rules at all offense: dismissal from the team.
12. No Walking! You should only walk if you have injured yourself during
times. the run. If you are having to stop to walk because you are tired, then
you are either running too fast or too far. If you are injured, you
Mill Creek Boys Cross Country Team should see Coach Taube or go to a doctor ASAP. You may only sit
out of drills/running if you have a note from a doctor or Coach
Rules: Taube-otherwise you will do everything the team does.
1. Smoking—1st offense-1 meet suspension. 2nd
offense-dismissal Situations may arise which are not covered by these rules. In these
2. Drinking—same as smoking situations, coaches will make decisions and consult with parents if the
3. Drugs—One year suspension from all sports situation warrants it. We will always make every attempt to be fair and
4. If you miss part of a practice or an entire practice consistent.
for ANY REASON, a note or email must be sent
to Coach IMMEDIATELY by a teacher or parent. New this year: timetrial standards.
NO NOTE=UNEXCUSED ABSENCE. You
must tell Coach in person during the school day
New runner or returning runner who runs 200 miles in the
before your absence. Sending word through a summer=no standard
friend will count as an unexcused absence. You Returning runner who doesn’t run 200 miles but comes to
must also complete any running missed. Please 15 summer practices must improve by 2% over last year’s
remember Tuesdays and Thursdays are typically time
hard workout days-every effort should be made to Returning runner who doesn’t run 200 miles and does not
not miss those days. come to 15 summer practices must improve by 5% over last
5. If you are a member of a club, you must be able
to provide your own transportation to practice
after the meeting is over. You must also provide a
signed note or email from the club sponsor saying
you were at the meeting. You cannot miss an
entire practice on a regular basis due to being
in a club.
6. An unexcused absence/tardy—coach calls roll
and has no idea where runner is. 1st offense-
warning. 2nd offense-miss the next meet AND
not able to go on away trip. 3rd offense-
dismissal from team.
The team has various expenses throughout the year, that are not paid by the school: meet entry fees,
booster club/runner of the week/banquet t-shirts, supplies, bus driver hotel rooms, assistant coaches, awards, etc.
In order to pay for these expenses, we have a Booster Club. We have raised dues by $15 to help cover costs this
year. There are 2 levels of membership: $235 for a uniform, t-shirt, shorts, and DVD. If a family has more than
one runner on the team, then the charge for the 2nd runner is $210. If you do not need a uniform, dues are $175 for
a t-shirt, shorts, and DVD. If you pay your dues in April, May or June you will also receive a free car decal. This
year, dues will increase in August and September for returning runners who haven’t paid yet, so pay early! Your
Booster Club dues also go towards the overnight trip expenses, providing that we earn enough in our fundraisers.
This year we are once again hoping to get corporate sponsors. More details will be announced later. This is an
excellent way to help out the team!
Please send all Booster Club checks to our treasurer, Richard Fuller, at:
4792 Moon Chase Dr
Buford, Ga 30519
The summer determines almost exclusively how well the runner progresses and improves throughout the season.
The top runners in the state are the ones that put in the training in the offseason. Strength gained during the summer can
help the runner to progress that much more once practice starts and also help prevent injury. If you put in the miles, we can
beat teams that didn’t work as hard!
Reminders… Summer practice dates:
1. As you head out to your camps, retreats and Summer workouts are not mandatory to make
vacations… stay on schedule with your running! the team; however, being able to earn a varsity letter is
We all make excuses for not doing our weekly easier. If you are gone for a week, this is ok-just make
workouts, and our opposition would like us to sure you run! Once a week do a long run as stated in your
do just that. The great runners, however, always training program. Long runs should take place on
find a way to follow through and complete Saturday or Sunday. You should be running on the days
workouts even when it hurts. Your ultimate we do not meet!
success is a direct result of how strong you get
during the summer, physically and mentally. We will meet at 7:30 a.m. at Little Mulberry Park on
2. Call each other for easy runs. Team bonding is Mondays, Tuesdays and Thursdays, starting on
essential. Top teams run together! Tuesday, May 29th. Practice will last 1 ½-2 hours at
3. If you feel good, go faster. If you feel awful, the most-it depends on what mileage you are running.
ease up, but get the mileage in! There is no practice the week of 7/2-7/8 per the
4. Do one long run each week. Talk to Coach if GHSA.
you do not have a schedule.
5. We will have practice on every Monday, If there are any changes to practice times, you will be
Tuesday, and Thursday throughout the summer, emailed the info. Also check the website regularly.
except July 2nd-8th (per the GHSA)
6. Recruit others to run and encourage your
teammates to improve by inviting them to run
with you. We will all be better for your
Mileage and off season running program:
This year we will again be offering Summer Mileage Clubs. These clubs start at 200 miles
and increase to 700 miles (for experienced runners only!). Runners should follow the mileage club recommended to
them, in order to ensure they are not doing too much.
This year, runners will use running2win.com to
submit their mileage each Sunday. When you sign up, please make your user name your first initial and last
name. Once you are registered, search for “Mill Creek XC” and ask to be added. I will add you to the team and you’ll
be able to see everyone’s mileage. Update your mileage each Sunday (or daily if you want). You must update your
mileage at least every Sunday to be eligible for a shirt! At the end of the summer, runners who have attended 15
summer practices and submitted all their mileage will earn a summer mileage t-shirt. You MUST submit your mileage
on time (you can’t turn it all in at the end of the summer) and be at 15 practices to be
eligible for a tshirt! See Coach or email him for summer mileage sheets. They can also be found on the summer
mileage section of the website.
Summer Mileage begins May 14th and ends July 29th .
Any mileage done April 30th-13th counts as extra credit mileage. Submit it by May 13th
To receive a letter: Parent Volunteers:
1. Be in the top 20 in JV county or region meets We need parent involvement to help us have a
2. Be in the top 20 in the final team rankings great season! We need help in the following areas:
3. Depending on your grade, run one of the following *drivers for practices @ Little Mulberry (and
times: Gainesville the week of Coach Wood)
Senior-18:00; Junior-18:30; Sophomore-19:00; *filming race footage for our team DVD (County,
Freshman-19:30 Region, and State)
4. Run Cross Country for 3 years *The Coach Wood Invitational, which will be on
5. Come to 15 practices over the summer. Lettering October 20th
times will be easier: *Hosting Spaghetti Dinners
Senior-18:30; Junior-19:00; Sophomore-19:30; *Corporate Sponsors
Freshman-20:00 *and much more
You must finish the season in good standing in order to earn a The Booster Club will send out more info later about this,
letter. but be thinking about how you can help the team!
Rankings: Parents, don’t forget:
We will again use a ranking system this year *Email sign up: make sure Joyce Rimmer, our
to decide who the top 20 lettermen are, and secretary, has your email address on file. Her
also to track everyone’s progress. Beginning email is email@example.com. Also, when
with the Time Trial on August 4th, the in doubt, check the website for any info you are
average time of each runner will be kept. The wondering about.
runner with the lowest average time at the end
of the season will be ranked #1 and so on.
This system system does not determine who
runs at races-that is decided on a week to
On Saturday, August 11th we will be having a Runathon as a fundraiser. It will last from 5pm-
9pm at the track. We will always have at least one boy and one girl on the track during those hours.
Your job is to start collecting pledges this summer-the goal for each runner is $100. You can ask
family, friends, or anyone else. Any amount they pledge helps! This fundraiser will help us with
meet entries, hotels, the banquet, and all other expenses throughout the year. The pledge form can
be found at www.millcreekcrosscountry.com in the handouts section. Also, if you earn the trip to
Great American, any money you raise over $100 will go towards your trip fee ($110 per person).
Transportation to Meets:
We will again have buses this year for select
meets, at least to the meet. Upperclassmen may
be asked to find a ride to the meet. More details We will have spiritware available for
will be given in August. purchase starting in June. More details will
be posted on the website and emailed to
Transportation from Practice: you. Email our spiritwear coordinator, Kelly
You must have a ride pick you up by 4:30 from Fuller, if you have any questions:
Mulberry in the fall. If you don’t have a ride, firstname.lastname@example.org
we can help you find a carpool. Please plan
Runner’s Fit will give all Mill Creek Runners Other important dates
15% off their purchase! Just tell them you run for May 14th- Summer Mileage begins
us. May 15th- Picnic at Mulberry, 6:30pm
May 29th-First day of summer meetings-7:30am-
Little Mulberry (Fence Rd entrance). Camp
Runners Fit deposit due! ($50)
7419 Spout Springs Road #103 June 12th-tubing in Helen after practice. More
Flowery Branch, GA 30542 details TBA.
(770) 967-9755 June (TBA) – Website clothing orders through
www.runnersfit.com All American Specialties. Info will be on
www.millcreekcrosscountry.com and also
emailed to you.
June 9th and 30th-car washes for all team
members-more info TBA
July 30th -first day of official practice-2:30-4:30
August 4th- Time Trial 8am @ Mulberry; Senior
August 7th-Parent/Booster Club Meeting,
6:30pm @ school
HAWKS August 11th-Runathon fundraiser-5pm-9pm @
2012 August 14th- Spike Night at Runner’s Fit
September 4th - Coach Wood Invite
Informational Meeting @ Mill Creek. 6:30pm in
November 28th-Banquet in the commons area.
More details TBA.
MILL CREEK BOYS CROSS COUNTRY SCHEDULE 2012
(subject to change)
August 4th Time Trial Little Mulberry All
11th Runathon Mill Creek All
25th Stage Races Duluth, Ga All
September 6th JV Meet and pictures Little Mulberry JV
8th Berry Invitational Rome, Ga Top 10 (and top 9th grader)
15th Carrollton Invitational Carrollton, Ga #6-25 (sit out top 5)
22nd County Meet Duluth All
29th Great American Cary, NC Top 12
October 4th JV Meet Little Mulberry JV
6th Off (SAT date)
13th Golden Eagle Invitational Hampton, Ga All who have earned trip
20th Coach Wood Invitational Gainesville All
27th Off (ACT date)
November 3rd Region 7-AAAAAA Meet Duluth, Ga All
10th State Meet Carrollton, Ga Top 7 (5 alternates go)
MILL CREEK CROSS COUNTRY RUNATHON
SATURDAY, AUGUST 11th, 2012
The Runathon is our annual fundraiser to help prepare us for the various expenses we have
throughout the season. On August 11th, from 5-9pm, there will always be at least one member of both
the boys and girls teams on the track running. Our goal is to see how many miles we can run in a 5
hour time frame.
Each runner will collect as many pledges as they can. The goal is $100 per runner but any
amount is great. Ask friends, relatives, neighbors: every little bit helps the team!
Bring your money with you to the runathon. The top guy and girl with the most money collected will
receive a gift certificate. Please bring your money with you to the Runathon. Remember: You will not
be allowed to race until you have turned in your Runathon money!!!!!!!!!
Name Pledge Amount
TOTAL AMOUNT COLLECTED______________________
THANKS YOU FOR
Your generous contribution helps our program with our varied expenses
throughout the season. While we get help for a few expenses, the vast
majority of our budget has to be raised by the team. Here are some of the
things your contribution will go towards:
Team entry fees for races
Plaques and awards for the banquet
Hotel rooms for overnight meets
Assistant Coaches (Gwinnett County doesn’t pay for any)
Coach Wood Invitational (our other big fundraiser)
THANKS AGAIN FOR
Mill Creek High School
Cross Country Camp
July 22nd-25th, 2012
Dear Mill Creek XC Runners:
It’s that time of year when we begin planning for the upcoming 2012 Cross Country season. Part of that planning involves
summer training, and we’d like to extend the following opportunity to you!
Sunday, July 22nd through Wednesday, July 25th, we’d like to invite you to attend our MCXC camp at Berry College in
Rome, Georgia. The college is allowing us this unique opportunity to train, board, and dine at their amazing campus at a
cost of $250 per runner. This is a great deal and a wonderful chance for you to become a better runner, train with your
coaches and teammates, get a t-shirt commemorating the camp, and experience running in some of the most beautiful
landscape in our state. A typical day will include the following:
7:00 AM Wake up call!
7:15 AM Morning run
8:15 AM Breakfast in the Dining Hall
9:00 -10:30 AM Free Time
10:30 AM Clinic
12:00 PM Lunch in the Dining Hall
1:30 – 3:00 PM Game Time
3:00 – 4:00 PM Pool Time
4:00 – 5:00 PM Free Time
5:00 PM Circuit, PM Run for select runners
6:00 PM Dinner in the Dining Hall
7:30 – 10:00 PM Movie/Video Games/Games
10:00 PM On your hall in the dorms
11:00 PM Lights out!
We have 24 slots for our male runners, and 24 slots for our female runners. And yes, the boys and girls will be staying on
separate halls in the dorms! We believe we’ll fill these slots quickly, so if you are interested, please mail your $50 deposit
(checks only, please, made out to Mill Creek Cross Country Boosters ) by June 1st to Richard Fuller. Registration form, and
copy of insurance should be given to your coach by June 1st.
Preference for camp will be given to returning runners by seniority. Remaining slots will be filled through a first come-first
NEW FOR THIS YEAR: RUNNERS MUST BE ON PACE TO RUN 200 MILES FOR THE SUMMER TO
ATTEND. If you sign up but are not on pace when camp comes, we will refund your deposit.
Final payment of $200 for all attending will be due on the day we leave for camp, July 17th. More details of what your
athlete will need to bring and any special news will be shared with the runners in July. There is a chance the cost may go
slightly up this year but we will let you know if that happens.
For now, simply complete the attached registration form and give this and a copy of your child’s insurance information to
your coach, and mail your deposit check to Richard Fuller ASAP. Let’s make this the best summer running camp ever! Go
Cross Country Camp
Runner’s Name: _________________________________________
Circle Grade for 2012-2013 School Year:
Freshman Sophomore Junior Senior
T-Shirt Size: S M L XL
Parent(s) Name: ________________________________________
Home Phone #: ________________________
Cell #: __________________
Other #: ________________
Check #: ______________ (make checks payable to: Mill Creek Cross Country Booster Club)
_____ (initial here) I have attached a copy of my child’s insurance information to the registration form.
For those parents willing to help with transporting runners to Berry College…
I can take _______ runners, including my child, to Berry College on Sunday, July 22nd
I can pick up _______ runners, including my child, from Berry College on Wednesday, July 25th
Please mail deposit check to Richard Fuller, Booster Club Treasurer, ASAP.
4792 Moon Chase Dr
Buford, Ga 30519
Please give this sheet and a copy of your insurance form to your coach.
Updated Dues Information for 2012
Runners who need uniform:
$235 for new runners who need a uniform if paid by Tuesday July 31st.
Dues increase to $250 on Wednesday August 1st.
Dues increase to $265 on Saturday September 1st.
Runners who do NOT need a uniform:
$210 for second runners in a family who do not need a uniform if paid by Tuesday July
Dues increase to $225 on Wednesday August 1st.
Dues increase to $240 on Saturday September 1st.
$175 for returning runners who do not need a uniform if paid by Tuesday July 31st.
Dues increase to $190 on Wednesday August 1st.
Dues increase to $205 on Saturday September 1st.
Mill Creek Cross Country
Top Returners for 2012
1. Eric Westog 15:54
27. James Tweedy 20:13
2. Matt Tippins 16:24
28. Kane Barrett 20:21
3. Richard Fuller 17:17
29. Charlton Bassett 20:24
4. Josh Arceneaux 17:19
30. Jake Hatcher 20:30
5. Sven Hope 17:25
31. Austin Bishop 20:30
6. Tyler Woodrome 17:59
32. Mason Lancaster 20:32
7. Ethan LoCicero 18:07
33. Aaron Krumnaker 20:40
8. Matt Suggs 18:08
34. Alex O’Donnell 20:42
9. Trevor Mitchell 18:15
35. Allan Eason 20:44
10. Davis Jordan 18:20
36. Kase Barrett 20:51
11. Britt Hatcher 18:21
37. Alex Bridgewater 20:55
12. Michael Kempner 18:25
38. Wyatt Taliaferro 20:56
13. Daniel Smith 18:40
39. Ben Harris 20:56
14. Zane Rimmer 18:42
40. Michael Haynes 20:58
15. Spencer Sackett 18:56
41. Alex Colonna 21:11
16. Dean Delliponti 19:03
42. Edwin Ayala 21:15
17. Zach Skidmore 19:06
43. Sam Kim 21:28
18. Steven Young 19:14
44. Kyle Rumney 21:31
19. Seth Truax 19:15
45. Steven Fanczi 21:42
20. Nick Barnett 19:16
46. Connor Flynn 22:09
21. Cody Ashfield 19:38
47. Zach Schlesinger 22:32
22. Vincent Nguyen 19:40
48. Brandon Rosier 22:43
23. Joel Cliburn 20:05
49. Stephen Day 22:49
24. Michael McCoy 20:09
50. Matt Mead 24:41
25. Christian Braun 20:10
26. Zack Holmes 20:12
WINNING ISN’T NORMAL
Winning isn't normal. That doesn't mean there's anything wrong with winning. It just isn't the
norm. It's highly unusual.
Every competition has only one winner. No matter how many people are entered (not to
mention those who failed to qualify), only one person wins each event.
Winning is unusual. As such, it requires unusual action.
In order to win you must do extraordinary things. You just can't be one of the crowd. The
crowd doesn't win. You have to be willing to stand out and act differently. Your actions need
to reflect unusual priorities and values. You have to value success more than others do. You
have to want it more. Now, take note! Wanting it more is a decision you make and act upon --
not some inherent quality or burning inner drive or inspiration. And you have to make that
value a priority.
You can't train like everyone else. You have to train more and train better. You can't talk like
everyone else. You can't think like everyone else. You can't be too willing to join the crowd, to
do what is expected, to act in a socially accepted manner, to do what's "in". You need to be
willing to stand out in the crowd and consistently take exceptional action. If you want to win,
you need to accept the risks and perhaps the loneliness ... because WINNING ISN'T
by Dr. Keith Bell
Mill Creek Cross Country Behavioral Contract
After reading the Team Rules and Lettering Standards, please sign below and return to Coach Christie or Coach
I have read the Team Rules and Lettering Standards and understand the requirements. I understand that failure
to follow the team rules may result in dismissal from the team.
I understand that failure to follow attendance and behavior requirements will result in me not going on the out of
town trip. This includes signing in and out of practice and stretching. I also understand that this year, it is
an earned trip and not automatic. Reminder: An unexcused absence/tardy—coach calls roll and has no idea
where runner is. 1st offense-warning. 2nd offense-miss the next meet AND not able to go on away trip. 3rd
offense-dismissal from team.
I understand that I must finish all parts of the workouts and practices in order to be eligible to race. Failure to
do this or to get a note from Coach Taube or a doctor detailing injuries will result in me missing races,
especially the away trip.
I also understand that any possessions I bring to meets or practice, I bring at my own risk in the event that they
are stolen, broken, or lost.
____________________________ ____________________________ _________
Runner’s Signature Runner’s Name (printed) (Date)
____________________________ ____________________________ _________
Parent’s Signature Parent’s Name (printed) (Date)
Alternative Transportation Liability Form
Gwinnett County Public Schools, Mill Creek High School (name of school) is not always able to
provide transportation for students to off campus extracurricular school activities. In cases when
transportation is not provided by Gwinnett County Public Schools Mill Creek High School (name of
school) as in the use of a school bus or charter bus, it is the responsibility of the student’s parents or
guardian to secure their student’s attendance at such activities. Gwinnett County Public Schools, its
local schools, officers, employees or agents shall not be responsible for any injury or loss arising out of
a student’s transportation to or from the off campus activity when such transportation is provided by
parents, students, school staff or any other party. Your signature acknowledges your receipt of and
understanding of this policy.
Student’s Name Date
2012 Cross Country Season (and track if running) 2012-2013
Activity Date of Activity
Parent’s Signature Date