Hempstead Cross Country
Family/Athlete Letter
Welcome Hempstead Cross Country Families! I am Chris Burke, the Hempstead Men’s Head Cross Country Coach
and I welcome you to the Hempstead Cross Country Program! I will be joined this season by Coach Anthony Tuttle and Coach
James Hensley. We are looking forward to the continued opportunity to be able to coach your sons and work with them to foster
a positive experience for everyone involved in our program. Additionally, we look forward to the continued partnership with so
many of you while we get to know those who are new to our program. Contained within this letter is basic but important
information that you will want to familiarize yourself with as our fall season gets underway.
THE SPORT: Cross Country is not a sitting, spectator sport. You are encouraged to cheer the runners on at different
areas along the course. The starting line and the finish line are the most congested. Every meet will be a Co-Ed meet consisting
of 450 – 900 runners. Girls and boys run a 5k (3.1 miles) course. In most cases, the girls Frosh/Soph race will precede the boys
Frosh/Soph race, JV girls race will precede JV boys race, and so on. Each runner receives a number as they pass the finish line
corresponding with their placement in the race.
The Varsity race is limited; usually, only 7 runners per team compete. The team’s first 5 runners’ finishing spots (not
times) determine the team’s score. The 5 places are added up for the team score. A perfect score (runners finishing 1 st – 5th) is 15.
The lower the score, the better the team places. If necessary, the finishing spot of the 6 th runner breaks a tie. There is no limit to
the number of runners for the Junior Varsity. Some meets will have a separate race for Junior High, Frosh/Soph, JV and Varsity
divisions.
BUS TRIP MEAL: Your son will need food for each meet to which we travel. Typically, a cross country athlete will
bring a sub sandwich and healthy side dishes such as crackers, cheese, bananas, peanut butter, bagels, etc. He may want to eat a
small meal while riding to the meet’s venue and a larger meal on the trip home. So, plan meals according to your son’s appetite!
It is also important to rehydrate after racing 3.1 miles; so, pack water and Gatorade/Powerade for the ride home.
INVOLVEMENT: Parents are urged to support the program, athletes and coaches in a positive manner. Please contact
the coaches with any questions or concerns! There are many ways parents can be involved with Hempstead Cross Country. The
program always needs help when hosting a meet and most jobs offer a view of the runners competing! Another opportunity to
volunteer might be hosting the long standing Hempstead tradition of Team Pasta Dinners. In the past, parents have been
generous to host a team pasta dinner the night before each meet. Often, multiple families combine their efforts to supply food to
30+ teenage boys. If you are interested in hosting a team of hungry, high school athletes, then please sign up at the end of the
family meeting. We are also in need of healthy snacks for bus trips. Bananas and granola bars are a great snack after a
challenging race. Of course, any other ideas in supporting our runners are welcomed.
Chris Burke
Head Boy’s Cross Country Coach
563-581-0650 – cell
[email protected]
Hempstead Cross Country
Family/Athlete Letter
Welcome to one of the hardest working, most dedicated XC programs in the state of Iowa. Within this Hempstead XC program
of ours we value the notion of what it means to be a team and recognize that every individual is important to our success. As a
team we embrace one another as family with the primary focus of caring for one another and pushing ourselves and others to be
our best. We are willing to place our trust in others and demonstrate that they can do the same. As a family we offer
unconditional support to our teammates, constantly looking to foster positive relationships, and we do this not only by being
self-aware, but by being aware of the goals and needs of others. It is through this mindset that we will find joy and success.
It is our expectation that each member of this team is welcomed and valued, that each athlete
has the opportunity to maximize their potential, foster the best in others, and have fun.
Whether you are a freshman or senior running Cross Country for the first time, or a veteran varsity runner,
the runner’s attitude, hard work, dedication and contribution are extremely important to the success of
Hempstead Cross Country!
PLEASE NOTE THE FOLLOWING! Practice Times are:
1. August 8th through the rest of the season, practice will be from 2:40 p.m. – 5:30 p.m.
2. Saturday morning practices are required for ALL runners from 8:00 – 10:30 a.m.
3. Attendance at practices is an absolute expectation for participation in meets. If a runner must miss a practice,
except for illness, they must be excused by the head coach prior to that practice. Continued unexcused absences
may impact a runner’s opportunity to receive their letter, run in future meets, or continue participation with the
team.
4. Religious holidays are honored as an excused absence and in no way is held against an athlete.
5. Excused absences should not exceed two excused absences (including Saturdays).
Forms to be completed and on file in Activities Office by first day of practice:
1. Physical – every athlete must have an updated Physical form on file with Wanda in the Activities office. Wanda
will then give you a Practice Permit which you must submit to coaching staff in order to practice.
Academic Eligibility:
1. At certain points during the season the athlete must be passing all classes with a 60% or better by 11:00 am the day
of a meet in order to travel with the team. If an athlete is not passing, he should remain in school and focus on
academics. Keep in mind that coaches are willing to help athletes problem solve any concerns surrounding their
academic obligations.
Practice/Training/Workouts:
1. Workouts will vary a great deal depending on time of year, condition of the runner, and the weather. Athletes will
only improve if they believe in & follow the program’s training.
2. The runner should inform his/her parents of any injuries and then contact both the head coach, assistant coach, and
athletic trainer, Brian Regan. Note: there is a difference between soreness/pain versus injury.
3. We understand Cross Country is taxing. We are here to challenge our athletes. Throughout the season, athletes will
experience pain, discomfort, and soreness. If your son is taking advantage of, circumventing, or abusing the
protocol for dealing with pain, discomfort, and soreness, then he will need to meet with his coaches, athletic trainer,
and parents to address the issue.
Equipment:
1. The equipment to outfit the team is – warm-ups, travel shorts, drawstring bag, and running uniforms. Runners
should take good care of all equipment. They should dress and wear their uniforms/warm-ups properly. Runners
are responsible for any lost and damaged items and will be charged accordingly. Cross-country uniforms and warm-
ups are not to be worn at any times other than at practice or at meets. Uniforms need to be washed after each race
and DO NOT dry them in the dryer… air dry them please!!!!!
2. No sweats, T-shirts, etc, with the name of another high school or inappropriate logo may be worn at practices or
meets. Only the official HHS XC Team shirts along with team issued shorts should be worn at meets!
Professional Team Photo:
1. On picture day, Thursday, August 25, money is necessary for prompt orders to be processed.
Letter Requirements:
1. All athletes will letter at the level they compete (Freshman letter, Sophomore numeral, JV letter or Varsity letter).
To earn a letter, athletes must attend practice on a regular basis, display good sportsmanship, and practice/compete
at the best of their ability. Seniors failing to make the Varsity squad will receive a Varsity letter if they have been a
member of the team for three years in good standing.
2. A runner may lose his/her letter, or be dropped from the squad or be withheld from competition in meets for
infractions that include, but are not limited to the following:
Excessive absence or unexcused absences, missing a scheduled meet or cutting a practice short
Refusal to participate at the level assigned in a meet
Inappropriate behavior at practice, meets, on the bus
Failing to do proper warmups and cool downs according to coach’s requirements or other practice violations
Breaking rules and or conditions set forth in the Hempstead Student Handbook
Harassing teammates
Discipline by school authorities
Vandalizing personal or public property
Failure to participate in clean-ups of our team camp
3. Coaches’ discretion.
Varsity Status:
A. Varsity status will be based in part on one or more of the following criteria:
1. Time trial and subsequent times and races
2. Leadership ability shown during practice sessions and meets
3. Practice participation at level of intensity corresponding with ability and expectations of the coaches
4. Coaches’ discretion
B. Varsity status can be gained by one or more of the following criteria:
1. Winning the JV or Fresh/Soph race outright
2. Finish race faster than the seventh varsity runner
3. Run a Fresh/Soph or JV time that would have placed in the top 25% of the varsity race
4. Coaches’ discretion
Part-time work:
Be sure to schedule work after 6:00 p.m. and avoid Tuesdays, Thursdays and Saturday mornings. Work cannot take the
place of practices and meets.
Transportation:
All athletesd are expected to ride the team bus to and from meets. Only in extreme cases will other arrangements be made. One
must contact the Hempstead Athletic Director at least 24 hours prior to departure and provide a written note to the Head Coach.
2022 HHS XC Schedule
***Schedule may be subject to changes.***
*Times presently based upon previous seasons.*
Date Day Depart Time Event Location
August 16th Tuesday NA 4:00 2 mi Time Trial Dubuque Soccer Complex
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Date Day Depart Time Event Location
August 23rd Tuesday 2:00 pm 5:45 Mt. Vernon Invite Mt. Vernon High School
Depart from Hempstead at: 2:00 pm
Return to Hempstead at: 8:00 pm
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Date Day Depart Time Event Location
September 3rd Saturday 6:00 am 9:00 Linn Mar Invite Oak Ridge Middle School
Depart from Hempstead at: 6:00 am
Return to Hempstead at: TBD
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Date Day Depart Time Event Location
September 8th Thursday 12:00 pm 4:00 Bobcat Invite Marshalltown, IA
Depart from Hempstead at: 12:00 pm
Return to Hempstead at: 10:00 pm
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Date Day Depart Time Event Location
September 15th Thursday 1:00 pm 4:30 Rich Engel Classic Cedar Falls, IA
Depart from Hempstead at: 1:00 pm
Return to Hempstead at: 9:30 pm
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Date Day Depart Time Event Location
September 17th Saturday 7:30 am 12:50 Heartland Classic Central College
Depart from Hempstead at: 7:30 am (Varsity only)
Return to Hempstead at: 5:30 pm
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Date Day Time Event Location
September 22nd Thursday 4:00 Boughton Invite Dubuque Soccer Complex
Athletes find own ride to/from Soccer Complex. Arrive by 2:00 pm dressed in meet gear on time!
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Date Day Depart Time Event Location
October 1st Saturday 6:00 am 9:00 Wartburg Invite Wartburg College
Depart from Hempstead at: 6:00 am
Return to Hempstead at: 2:30 pm
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Date Day Depart Time Event Location
October 6th Thursday 1:00 pm 3:30 MVC Super Meet TBD
Depart from Hempstead at: 1:00 pm
Return to Hempstead at: 8:30 pm
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Date Day Depart Time Event Location
October 13th Thursday 1:00 pm 4:30 MVC Divisional TBD
Depart from Hempstead at: 1:00 pm
Return to Hempstead at: 8:30 pm
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Date Day Depart Time Event Location
October 20th Thursday TBD 4:40 State Qualifying TBD
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Date Day Depart Time Event Location
October 29th Saturday TBD TBD State Meet Fort Dodge, IA
