Seton Catholic Preparatory · Chandler, Arizona

Cross Country
Team Handbook

2026 Season · Sentinels Cross Country

Courage · Determination · Faith · Love

SETON CROSS COUNTRY: THREE THINGS FOR FAMILIES

1. TEAM STANDARDS AND CUTS

Cross country is a cut sport at Seton. Cuts are not made on talent alone and they are not a surprise. Every athlete knows the number they need to hit before the season starts.

Each athlete must meet the 5K standard for their year in the program. The standard rises every year, because four years in this program should make you faster.

Year in programBoys 5KGirls 5K
First year28:0034:00
Second year26:0032:00
Third year24:0030:00
Fourth year22:0028:00

Standards are evaluated at the start of the season. An athlete who has not met the standard yet is not cut on day one. They are told exactly what they need and given the early season to run it. Roster decisions are final and there is no appeal process. In practice, an athlete who attends consistently, trains as assigned, and stays eligible meets their standard.

2. PARENTS AT PRACTICE

Parents do not stay at practice. After drop-off, please leave the site. This is not about hiding anything. Athletes train differently when a parent is watching, and a coach's attention belongs on the runners spread across a track or a park, not on managing spectators. Any exception requires written authorization approved by Coach Dean in advance.

If you want to see what practice is like, communicate in writing with Coach Dean and he will arrange it. If any parents would like to run with the team, as long as they are cleared and have a safe environment, that can be arranged.

3. COMMUNICATION

All communication is encouraged through SetonXCTF.com. Messages to coaches, to the team parent coordinators, and between team families all run through the site. It keeps everything in one place, it keeps parents and the school visible on every thread, and it means nothing gets lost in a text chain. Coaches respond within 24 hours, except in the window immediately following a meet.

1Welcome to Sentinels Cross Country

Cross country is the most honest sport in high school athletics. There is no bench, no politics, and nowhere to hide. Every athlete on this roster gets to race. What you put into the summer, into the early mornings, into the miles nobody sees. That is exactly what shows up on the course in November.

We are glad your family is here. This handbook exists for one reason: so that no athlete, parent, or coach ever has to guess. Where to be, when to be there, what to bring, how a meet works, what earns a letter, who to call. It's all in here.

Read it once as a family before the season starts. Then keep it bookmarked. If something isn't covered, tell us and we'll add it next year.

What We're Actually Building

Seton Catholic's mission is to form courageous leaders, loving servants, and determined learners. Cross country happens to be an unusually good place to do that. The sport asks a 15-year-old to voluntarily do something hard, repeatedly, in the heat, when it would be easier not to, and then to do it for teammates rather than for a stat line.

Our program is built on four commitments:

Faith First

We pray before every practice and every race. Athletics is not separate from formation. It's one of the places it happens.

The Pack Wins

Cross country is scored on your top five. Our fifth runner matters more than our first. We train as a pack and we race as a pack.

Consistency Over Heroics

Nobody gets fast in one workout. They get fast by showing up 90 days in a row. Attendance is the training plan.

Cuts Are Not a Surprise

Cross country is a cut sport at Seton. Cuts are not made on talent alone. Every athlete knows the number they need to hit before the season starts, and in practice, an athlete who attends consistently, trains as assigned, and stays eligible meets their standard. See the 5K standards.

A note to parents

Your child may be brand new to running and finish last in their first race. That is completely normal and it is not a problem. The runners who improve the most over four years are almost never the ones who were fastest as freshmen. Please give this sport a full season before judging it.

2Coaching Staff & Athletic Department Contacts

Cross Country Coaching Staff

RoleNameEmail
Head CoachDean Ouellettedouellette@setoncatholic.org
Assistant CoachScott Bromleysbrommer56@gmail.com
Team Parent CoordinatorDana Terrazasdanamterrazas@gmail.com
Team Parent CoordinatorArcelia Gonzalezarcegonz2001@yahoo.com

Seton Catholic Athletic Department

RoleNameEmail
Director of AthleticsJim Shewbridgejshewbridge@setoncatholic.org
Assistant Athletic DirectorAutumn Kishakish@setoncatholic.org
Athletics Administrative AssistantJennifer Hutchisonjhutchison@setoncatholic.org
Athletic TrainerChantelia Huntingchunting@setoncatholic.org

Jennifer Hutchison handles registration, transportation, early release, and Senior Night. Chantelia Hunting is the first call for any injury, medical clearance, or return-to-play question.

How We Communicate

ChannelUsed ForWho Sees It
SetonXCTF.comPractice changes, meet reminders, day-of logistics, schedule, results, records, attendance, rosterAthletes + parents
SetonXCTF.com messagesMessages to and from coaches, team parent coordinators, and other team parentsCoaches, parents, team parent coordinators
Final FormsRegistration, physicals, clearance statusParents + athletic dept.
Safe Environment: Required by the Diocese of Phoenix

Seton Catholic follows Safe Environment protocol. All digital communication between coaches and athletes happens on team platforms or in group email/text where parents and the school have visibility. Coaches and students may not communicate one-on-one by social media, DM, messaging app, text, or phone call. If a phone conversation is necessary, it happens with parent consent and a parent present. In-person meetings take place in open, visible areas or with a second adult present.

If you ever receive a one-on-one message from a coach, that is not our policy. Please tell the Athletic Director immediately.

Coaches will respond to messages on SetonXCTF.com within 24 hours, except in the window immediately following a meet (see the 24-Hour Rule in Section 15).

3Getting Cleared to Run

The hard rule

No athlete may practice, condition, or compete until Final Forms shows "Clearance Approved." This is not a coach's decision and there are no verbal exceptions. If your status is incomplete, pending, or expired, you sit out, even if the paperwork is "in the mail." Please handle this early; it is the single most common reason an athlete misses the first week.

Everything Required, in Order

Transfer Students

Transfer students must complete AIA Form 550. Because cross country is an individual sport under AIA rules, a transfer is ineligible for 50% of scheduled opportunities, including invitationals and tournaments. Do not assume eligibility. The Athletic Director must complete the Form 550 review and confirm clearance in writing before an athlete is activated on the roster. Families should also read the AIA Prior Contact Rule (15.12.4.14), which can trigger a full year of ineligibility if an athlete trained with, attended a camp run by, or practiced under a Seton coach in the year before transferring.

Multi-Sport Athletes

Seton encourages multi-sport participation, and cross country is one of the best possible base-building seasons for spring track, soccer, and basketball athletes. Select every sport you intend to play when completing your Final Forms profile. An athlete may transfer from one sport to another during the same season before the first scheduled contest; after that, written permission from the Athletic Director is required.

4Season Calendar

AIA Key Dates: 2026 Cross Country Season

DateEvent
Mon., Aug. 3, 2026First day of official practice (AIA)
Mon., Aug. 24, 2026First allowable contest (AIA)
Sat., Oct. 31, 2026Regular season ends
Thu., Nov. 5, 2026Sectional Championships, Crossroads Park
Sat., Nov. 14, 2026State Championships, Cave Creek Golf Course, 15202 N. 19th Ave., Phoenix

Seton Catholic competes in Division III, East Section for cross country. Note this differs from our track & field and football classifications.

Seton Cross Country Team Calendar

DateEventNotes
Mon., Aug. 10Parent & Athlete MeetingHandbook review, volunteer sign-ups, Q&A
Thu., Aug. 132K Time TrialBaseline for seeding
Fri., Oct. 9Epic Tourneys XC Invite (our home meet)Seton hosts and runs this meet. All-hands volunteer day for every family.
[DATE]Senior NightCoordinated with Jennifer Hutchison
[DATE]End-of-Season BanquetAwards, letters, senior recognition

Meet Schedule

The full, current meet schedule, with start times, courses, and bus departure times, lives on SetonXCTF.com. That is always the authoritative version. Anything printed here or handed out in August will change.

DateMeetLocationLevels Racing
Sat., Aug. 2932nd Annual Chandler XC Invite[COURSE][V / JV]
Fri., Sep. 4Western Equinox XC Invite[COURSE][V / JV]
Sat., Sep. 12Fountain Hills Invitational[COURSE][V / JV]
Fri., Sep. 25Desert Twilight XC Festival[COURSE][V / JV]
Fri., Oct. 9Epic Tourneys XC Invite (HOME)[COURSE][V / JV]
Thu., Nov. 5AIA SectionalCrossroads ParkQualifying entries
Sat., Nov. 14AIA State ChampionshipCave Creek Golf CourseQualifiers only
Sat., Nov. 21NXR Southwest Regional Championships[COURSE]Postseason, by selection
Sat., Nov. 28Arizona HS Open 5K Championship (XC on the Track)[COURSE]Postseason, optional
AIA contest limits: why we don't race every week

No individual runner may compete in more than 12 meets per season, and no school may schedule more than 12 varsity meets or 10 JV/freshman meets. We deliberately hold athletes out of some meets to keep them fresh and legal for November. Missing a meet is often a coaching decision, not a punishment.

5Practice

Schedule

SessionDaysTimeLocation
Regular practiceMonday, Tuesday, Wednesday, Thursday5:15 to 7:20 a.m.Seton Track
Saturday long runSaturday5:30 to 7:30 a.m.Paseo Vista Recreation Area
Arizona reality

August practice in Chandler routinely starts at 96–105°F. We run early. Athletes should expect morning practice through the hottest weeks and should plan sleep, breakfast, and rides around that. Practice times will shift during the season. Changes are always posted to SetonXCTF.com.

What a Practice Looks Like

  1. Check-in & prayer. We start on time, together.
  2. Dynamic warm-up. 10–12 minutes of drills and mobility. Not optional; this is where injuries get prevented.
  3. Main session. Easy run, workout, or long run depending on the day.
  4. Strides. Short, fast, relaxed accelerations.
  5. Cool-down & core. Easy jog, then core/strength work.
  6. Stretch, hydrate, announcements, dismissal.

Practice typically runs about two hours. Athletes are dismissed by a coach, not by the clock.

Practice Rules

Supervision & Pickup

A coach remains on campus until the final athlete has been picked up. Please arrange rides so athletes are not waiting long after dismissal, and please tell a coach if you are running late rather than letting your athlete stand outside guessing.

6Attendance

Distance running is the one sport where attendance and results are almost the same thing. A runner who misses two weeks in September cannot make it up in October. The fitness simply isn't there. This is our most important policy and the one we enforce most consistently.

Per Seton Catholic athletic policy, attendance at practices and contests is mandatory. Athletes may be excused if a request is made to the coach well in advance and approved. Outside of genuine emergencies, last-minute requests to miss a practice or meet will be denied.

Excused vs. Unexcused

Excused (with advance notice)Unexcused
  • Illness or injury (trainer/doctor informed)
  • Family emergency or funeral
  • Religious obligation
  • Required academic commitment arranged in advance
  • College visit scheduled in advance
  • Pre-approved family travel submitted in writing
  • Oversleeping
  • Transportation problems
  • Homework or a test tomorrow
  • Forgot your running shoes
  • Club sport, private coach, or outside training
  • Work shift
  • Social events
  • "I didn't feel like it today"

How to Report an Absence

Notify the head coach by message on SetonXCTF.com at least 24 hours in advance whenever possible. For same-day illness, a parent notifies the coach before practice starts. Telling a teammate is not notification.

Consequences

SituationResult
Unexcused absence from practiceAthlete does not race at the next meet
Unexcused absence from a meetMeeting with coach + parent before returning to competition; may affect varsity standing
Chronic lateness1st: warning · 2nd: conversation with parent · 3rd: held from a meet
5 or more total absences in a seasonReview of roster status with the athlete, parent, and Athletic Director
Quitting mid-seasonForfeits all end-of-season awards and letter eligibility
School-day attendance rule (Seton policy)

Students must be present for more than half of the official school day to participate in a practice or meet that day. Athletes absent for more than four periods Monday–Wednesday, or more than two periods Thursday–Friday, may not participate. Athletes are also expected to be in school the day after a meet, regardless of what time the bus got back.

Why one missed meet hurts everyone

A team must have five finishers to score at a meet. If we show up with four, our team result is erased entirely and every teammate's race stops counting. Your attendance is not just about you.

7Code of Conduct & Team Standards

Every Seton athlete agrees to the school's Athletic Code of Conduct. Athletic participation is a privilege, not a right. The full code lives in the Seton Catholic Parent and Athlete Handbook; the commitments most relevant to us are below.

I Will…

School Policy Athletes Must Know

PolicyStandard
Tobacco / vapingPossession or use = immediate suspension from athletic participation until further notice
AlcoholUse, possession, or being present at a gathering where alcohol/illegal drugs are used = immediate suspension. To avoid penalty, leave immediately.
Illegal drugsUse, possession, or presence = immediate suspension for the remainder of the school year
Second violation within the same academic yearNo participation in any organized athletic activity for the remainder of the school year
Tattoos & jewelryNo visible tattoos and no jewelry at any Seton athletic event, including practice
HazingStrictly prohibited under Seton's Hazing Prevention Policy and A.R.S. 15-2301. Consent is not a defense. Report to the Dean of Students.

General consequences for handbook violations range from suspension from practice, to suspension from contests, to dismissal from the team, as determined by school administration, the Athletic Department, and the coaching staff.

AIA Ejection Rule (16.3)

Cross country ejections are rare, but the rule applies to us.

Spectators are covered separately under Seton's own policy. See Section 15.

Social Media

Athletes are highly recognizable representatives of the school. What you post is part of how the program is perceived. Official team social media is run by coaches only. Students do not post to program accounts. Tag @SCPAthletics and @SetonXCTF when posting about the team so the athletic department and the program can amplify it.

Uniforms

8Academic Eligibility

You are a student first. Eligibility is determined by grade checks and report cards, and coaches receive a weekly eligibility report every Monday morning.

SituationStatus
Failing two or more classesIneligible until the next grade check
Failing one class with a 70%+ average in all othersIneligible for one week; must complete the Grade Check Form to regain eligibility
Failing one class with an average below 70%Ineligible
Withdrawing from a class you were failingRemain ineligible until the next eligibility period

Key Dates

Regaining Eligibility (one failure, 70%+ average)

  1. Complete the Grade Check Form with the teacher of the course you are failing.
  2. Return it to the Assistant Principal in the front office by Friday at 1:00 p.m. (or the last day of classes that week).
  3. Eligibility is restored for the following week. This process can be repeated as long as you keep completing the action items.
While ineligible

Ineligible athletes may still practice, and we expect them to. They may not compete, may not travel with the team, and may not wear team gear to a meet they attend on their own. Losing fitness on top of losing eligibility helps nobody.

9How We Train

Cross country training is not complicated, but it is easy to get wrong. Almost every injury we see comes from one of three things: doing too much too soon, running easy days too hard, or wearing dead shoes. This section exists so athletes and parents understand what we're doing and why.

The Workout Vocabulary

TermWhat It MeansEffort
Easy / recovery runConversational running. The backbone of the sport. Most weekly mileage is here.You could talk in full sentences
Long runThe week's longest continuous effort, usually Saturday. Builds aerobic endurance.Easy pace, longer duration
TempoSustained "comfortably hard" running. Raises the pace you can hold before fatigue sets in.Short phrases only
Intervals / repeatsHard segments (e.g., 800m or 1000m) with jog recovery between. Builds speed and race tolerance.Hard, but repeatable
FartlekSwedish for "speed play," alternating harder and easier segments inside one run.Mixed
Strides4–8 relaxed 15–20 second accelerations. Keeps the legs sharp without adding fatigue.Fast but relaxed
HillsRepeats up a grade. Strength work disguised as running.Hard
TaperReduced volume before championship races so the work you've done can surface.Light
The most common mistake

Running easy days too fast. Easy days exist to let the body absorb the hard days. An athlete who turns every run into a race gets tired, then flat, then hurt, usually right around the championship meets. If a coach tells your athlete to slow down, that is the workout.

Weekly Mileage Guidelines

These are typical ranges, not targets to chase. Every athlete's plan is individual and set by the coaching staff. Volume is built in the summer; during the racing season we hold or reduce mileage as intensity rises.

YearNew to runningExperienced
Freshman15–25 miles/week25–30
Sophomore20–3030–40
Junior25–3535–50
Senior30–4040–65

Rule we don't break: build volume gradually and only one variable at a time. Jumping mileage quickly is the fastest route to shin splints, tendonitis, and a stress fracture.

Strength, Mobility & Sleep

10Meet Day

Meet day is where confusion usually happens. Read this section once and most of it never comes up again.

The Timeline

WhenWhat Happens
Night beforeBag packed (see list below), uniform located, early to bed, hydrate
Morning ofNormal breakfast 2–3 hours before the race. Do not try anything new.
Early release / departurePosted by the athletic department each week. Athletes report to the bus on time, in team gear.
Arrival (~60–75 min before race)Team camp set up, restroom, course walk with coaches
~45–50 min beforeWarm-up jog begins, then drills and strides
~20 min beforeCheck-in at the line. Racing shoes on. Team prayer.
Race5,000 meters (3.1 miles) at sectionals and state; varies at invitationals
Immediately afterStay in the finish chute. Give your finish card/tag to a coach. Then water, then cool-down jog.
After all racesCheer for teammates still racing, break down team camp, awards, load bus
ReturnAthletes ride the bus back unless released to a parent in person by a coach
Two rules that decide whether our results count

1. Never leave the finish chute early. Runners receive a place card or tag at the finish. If an athlete walks off with it, or walks off with a parent, before a coach collects it, the team score can be wrong or void. Parents: please do not pull your athlete out of the finish area. Find them at team camp.

2. Never cross the course during a race. This is the biggest spectator mistake in cross country. Interfering with a runner, even accidentally, even a sibling or a dog, can disqualify an athlete. Running alongside your athlete to encourage them is also a DQ risk.

What to Bring: Pack the Night Before

Non-negotiable

  • Full team uniform
  • Training shoes
  • Racing flats (if used)
  • Two full water bottles
  • Extra socks

Bring Anyway

  • Warm-up / sweats
  • Dry change of clothes
  • Towel
  • Post-race snack
  • Sunscreen & hat
  • Watch with a stopwatch

Leave at Home

  • New shoes you've never run in
  • Jewelry (not permitted)
  • Anything you'd be upset to lose

Transportation & Early Release

Team Camp

At each meet we set up a team tent. Team camp is an athletes-and-coaches space. It's where warm-up instructions get given, athletes rest between races, and pre-race focus happens. Parents are welcome to visit briefly and are always welcome to help set it up and break it down, but please don't set up your chairs inside it. Snacks and drinks at team camp are for competing athletes.

11Understanding Cross Country

Written for the parent who has never been to a cross country meet. Ten minutes here will make the entire season make sense.

The Six Things to Know About Scoring

  1. Low score wins. Like golf. This is the part that surprises everyone.
  2. Your place is your points. First place = 1 point, second = 2 points, and so on.
  3. Only the top five runners on a team score. Add their five places together for the team score. A perfect score is 15 (sweeping places 1–5).
  4. Runners 6 and 7 are "displacers." They don't add to their own team's score, but every opposing scorer they beat gets pushed back a place, adding points to the other team. Your 6th and 7th runners can win a meet without their places ever being counted.
  5. Ties are broken by the 6th runner. Whichever team's sixth finisher crossed first wins the tie.
  6. A team needs five finishers to score at all. Four runners = no team result.

Why the 5th Runner Matters More Than the 1st

This example does more work than any explanation:

TeamFinishing places of top 5ScoreResult
Team A (has the individual race winner)1, 3, 4, 6, 8397Loses
Team B (nobody in the top 15)16, 17, 19, 21, 2396Wins

Team A had the fastest runner in the race and lost by one point. This is why we obsess over pack running. Closing the gap between our 1st and 5th runners is worth more than making our fastest runner faster.

Glossary for New Parents

TermMeaning
5K5,000 meters = 3.1 miles. The standard high school cross country race distance.
PRPersonal Record. An athlete's fastest time ever. The number that actually matters.
SBSeason Best. Fastest time this season.
SplitTime at a checkpoint, usually each mile.
ChuteThe narrow finish corral runners pass through so places can be recorded.
Displacer / pusherA team's 6th or 7th runner. Doesn't score but pushes opponents back.
Pack runningTeammates racing together in a tight group. The core team strategy.
FlatsLightweight racing shoes, lower and lighter than a daily trainer.
InvitationalA large multi-school meet, often with many races across divisions and levels.
SectionalThe AIA qualifying meet that determines who advances to State.
Negative splitRunning the second half of a race faster than the first. The goal.
Course recordFastest time ever run on that specific course. Courses differ wildly, so times are not comparable between them.
Bib / tagRace number, secured with three safety pins. Also the timing chip on some courses.
Athletic.netWhere AIA meet entries and results are posted.
Course times are not comparable

A 5K on a flat, fast course and a 5K on a hilly one can differ by more than a minute for the same fitness. Heat, wind, footing, and elevation all move times. Please judge your athlete's progress against effort, placement in the field, and the arc of a season, not by comparing raw times between different meets.

Getting to State

Seton Catholic competes in Division III, East Section. The path to the State Championship works like this:

12Varsity Selection & Earning a Letter

How the Varsity Seven Is Chosen

Cross country is refreshingly objective: the varsity squad is generally the seven athletes racing fastest at that point in the season. Selection is made by the coaching staff and considers:

The varsity seven is re-evaluated throughout the season. Nobody's spot is permanent, and nobody is locked out. Being a senior does not guarantee a varsity spot; being a freshman does not prevent one.

Per school policy, seniors compete at the varsity level only and are not guaranteed a roster position. JV racing is competitive but is fundamentally about development. Every athlete on the roster should expect to race.

Questions about race assignment

Race assignment and varsity selection are coaching decisions. Seton's policy is that parents with questions about them follow the school's Communication Procedures: athlete talks to the coach first, then parent to coach after 24 hours, then the Athletic Director if needed (see Section 15). In our experience the first step resolves it almost every time: athletes are always welcome to ask a coach directly what they need to do to move up, and we'll give them a straight answer.

Varsity Letter Criteria

Head coaches determine letter criteria for their sport. Ours is built so that a hard-working athlete who is not one of our seven fastest can still earn a letter, because in this sport, four years of consistent work deserves recognition.

Option A: Performance

Meet any one of the following:

Option B: Four-Year Commitment

A senior who has completed four full seasons in good standing, met attendance requirements, and represented the program well earns a letter regardless of times.

Required of every letter recipient

Regardless of which path you take: complete the entire season, maintain the attendance standard, return all equipment, and settle any outstanding fees. An athlete who quits mid-season forfeits all awards and letter eligibility.

Team Captains

Captains are selected by the head coach based on skill, attitude, and leadership. They set the example, help with team communication, represent the team to officials and opponents, and mentor younger runners. In cross country the captain's most important job is usually simple: be the person who makes the new freshman feel like they belong on day one.

13Health & Safety

Heat: The Arizona Section

This is the most important safety topic for a Chandler cross country program. Heat illness is preventable, and it is also the thing most likely to seriously hurt a runner here.

AIA Heat Acclimatization (Bylaw 43.6)

Our Practical Heat Rules

Heat emergency: know these signs

Stop immediately and get a coach or the Athletic Trainer if an athlete shows: confusion or disorientation, stumbling or loss of coordination, stopping sweating, nausea or vomiting, headache with dizziness, or unusual irritability. Exertional heat stroke is a medical emergency. Cool first, transport second, and call 911.

Weather: Lightning & Dust

The Athletic Training staff monitors weather and determines safety. Practice or competition is halted when:

Activity may resume 30 minutes after lightning has cleared the area; any new thunder or lightning resets the clock. Everyone moves to a permanent structure, not cars, not under trees. Head coaches account for all athletes before resuming. Dust delays lift once the dust clears.

Injuries

Concussion

Concussions in cross country are uncommon but do happen: falls on trail, collisions at a crowded start. Every athlete completes an ImPACT baseline test before the first meet. After a suspected concussion: physical, neurological, and cognitive exam; SCAT5 assessment; daily symptom checks; post-injury ImPACT once asymptomatic; then a graduated Return to Play protocol, advancing one phase per symptom-free day until a full-intensity practice is completed symptom-free. Faculty are notified and coursework extensions may be granted during recovery.

Medications

The Athletic Training staff may only administer prescription medications. No over-the-counter medications will be administered by the Athletic Trainer. All prescription medications must be clearly labeled and communicated to the Athletic Training staff in advance.

Mental Health

If an athlete is dealing with unusual stress, disordered eating, substance use, or anything else that has us concerned, the sports medicine department notifies school counselors. Please tell us if something is going on at home or school that affects your athlete. It changes how we coach them, and we'd rather know.

A word on fueling and body image

Distance running attracts a dangerous myth: that lighter always means faster. It does not. Underfueled runners lose bone density, stop menstruating, get stress fractures, and get slower, often permanently. This program does not weigh athletes, does not comment on athletes' bodies, and treats eating enough as part of training. If you have any concern about your athlete's eating, please contact a coach or the Athletic Trainer directly and confidentially.

14Fueling, Hydration & Shoes

Daily Hydration

Everyday Eating

Race-Day Eating

WhenWhat
3–4 hours beforeFamiliar carbohydrate-based meal: oatmeal, toast with jam, banana, pasta. Low fat, low fiber.
1–2 hours beforeLast small snack. Nothing new, nothing heavy.
Avoid the day before & day ofFried food, high-fat food, carbonated drinks, anything you've never eaten before a run
Within 30 min afterCarbs + protein + fluids

The rule that prevents most bad races: never try anything new on race day. Not food, not shoes, not socks.

Shoes

Improper footwear is the #1 cause of preventable running injury

This is the one piece of equipment worth spending money and time on. Everything else is optional.

Cadence Running is a great local shop and gives Seton athletes a discount. Tell them you run for Seton.

15The Parent's Role

Cross country parents are among the best in high school sports. You're the ones standing on a golf course at 6:45 a.m. in November. Here's how to make that count for your athlete.

Spectating a Cross Country Meet

The First Ten Minutes After a Race

This is when the season is either built or damaged. Your athlete has just run themselves into the ground and knows exactly how it went. What helps:

Say This

  • "I love watching you run."
  • "That looked hard. I'm proud of you."
  • "Do you want to talk about it or not right now?"

Not This

  • "What happened on that last mile?"
  • "You should have gone out faster."
  • "Why did [teammate] beat you?"
  • Anything about your own high school times.

Analysis is the coach's job. Yours is a much better one.

Parent & Spectator Code of Conduct (Seton Policy)

Consequences: a spectator removed from a contest is also banned from the next home event of that sport. A second removal results in a ban for the remainder of that sport's season, and may result in a one-calendar-year ban from all Seton athletic events. Any spectator ejected from a contest must complete an online NFHS Sportsmanship course and provide a certificate of completion before attending another contest.

Parent–Coach Communication

Seton's communication procedure exists to resolve things well. Please follow it in order:

  1. The athlete speaks with the coach first. This is genuinely the most valuable step. Learning to advocate for yourself is part of what high school athletics is for.
  2. If more clarification is needed, the parent contacts the coach. Please wait until at least the day after the event in question, the 24-Hour Rule.
  3. If unresolved, contact the Athletic Director, who may facilitate a meeting with coaches, parents, and the athlete. We ask that the student-athlete be part of that conversation.

Decisions made by the Athletic Director regarding Seton athletic policies are final.

Appropriate to discuss with a coachNot appropriate
  • What your athlete can do to improve
  • Injury, health, or medical concerns
  • Academic conflicts
  • Behavior or attitude concerns
  • Anything about your athlete's safety or wellbeing
  • Race assignment, after your athlete has asked the coach first
  • Other athletes on the team, by name
  • Other families
  • Anything, in the two hours after a race

16Parent Volunteers

A cross country season has a lot of moving parts and a very small coaching staff. These roles are how the season actually runs. We ask every family to take at least one role or shift during the season. Most take about 2–4 hours total.

Before volunteering

Any volunteer working with students must be current on Diocese of Phoenix Safe Environment training. Annual renewal opens July 1 each year. Some roles may also require fingerprint clearance. Contact the athletic department to confirm what your role needs and to get set up. Do this early; it takes time.

RoleWhat It InvolvesTimeWho
Team Parent CoordinatorPoint person for all parent volunteers; runs the sign-up; relays coach communications to familiesSeason-longDana Terrazas & Arcelia Gonzalez
Meet-Day Tent CrewArrive early, set up the team tent, coolers, and water; break it down after the last racePer meet[SIGN-UP]
Hospitality / SnacksCoordinate post-race food and water for athletes at each meetPer meet[SIGN-UP]
Transportation & CarpoolOrganize parent-drive meets; confirm approved-driver paperworkAs needed[NAME]
PhotographyShoot meets; upload to the shared album for the banquet slideshow and social mediaPer meet[NAME]
Spirit WearDesign, order, and distribute team apparel (must be approved through the AD's branding process and BSN/NIKE partnership)Aug–Sept[NAME]
Senior NightCoordinate recognition, posters, flowers, and program with Jennifer HutchisonOct[NAME]
BanquetVenue, food, slideshow, awards logisticsNov[NAME]
Home Meet CrewCourse setup, marshals, finish chute, parking for the Epic Tourneys XC InviteFri., Oct. 9[SIGN-UP]
Booster LiaisonAttend monthly Sentinel Booster Club meetings and represent XC's needsMonthly[NAME]

Fundraising & Purchasing: Please Read

17Team Culture & Traditions

The training is what makes athletes fast. The culture is what makes them come back for four years.

Team Prayer

Before every practice and every race. Our sport starts and ends in gratitude.

Pasta Dinners

Hosted by rotating families before major meets. The first dinner of the season is open to parents and athletes. Every dinner after that is athletes and the host family only, no coaches and no parents.

Course Walk

The whole team walks the course together before racing it. Nobody races a course they haven't seen.

Last Finisher Gets the Loudest Cheer

Team rule. Everybody stays until every Sentinel is across the line.

Senior Night

Recognition of our seniors and their families at [MEET / DATE].

Banquet

End-of-season awards, letters, and the slideshow. [DATE, LOCATION, COST]

Season Awards

AwardCriteria
Most Valuable Runner (Boys / Girls)Overall contribution to team performance
Most Improved (Boys / Girls)Largest gain from first race to championship season
Coaches' AwardThe athlete who made everyone else better

School Records

All-time Seton cross country records and top performance lists are maintained at SetonXCTF.com. Go look at them. Then go take one.

18Frequently Asked Questions

Are there cuts?

Yes. Cross country is a cut sport at Seton. Cuts are not made on talent alone and they are not a surprise. Every athlete knows the number they need to hit before the season starts: each athlete must meet the 5K standard for their year in the program, and the standard rises every year, because four years in this program should make you faster. The standards are in Three Things for Families.

Standards are evaluated at the start of the season. An athlete who has not met the standard yet is not cut on day one. They are told exactly what they need and given the early season to run it. Roster decisions are final and there is no appeal process. In practice, an athlete who attends consistently, trains as assigned, and stays eligible meets their standard.

My child has never run before. Is cross country a bad idea?

The opposite. Cross country is the most welcoming entry point in high school athletics: no prior experience, no specialized skill, and everyone competes. Some of the best runners in program history started as freshmen who couldn't run a mile without stopping.

How far do they actually run?

Races are 5,000 meters (3.1 miles) at sectionals and state. Invitationals sometimes use different distances, especially for freshman races. Weekly training mileage varies by year and experience; see Section 9.

Can my athlete do cross country and another fall sport?

Not simultaneously in the same season. But cross country is the best fall base-building season available for spring track, and we strongly encourage multi-sport participation across the year.

What if my athlete has a club or private coach?

Training must be coordinated with the Seton coaching staff so the athlete isn't double-loaded and injured. Outside training is also not an excused reason to miss a team practice. Talk to the head coach before the season, not in October. Note also that AIA's Prior Contact Rule places real restrictions here for transfer students.

Why did my athlete race JV when they beat a varsity runner last week?

Usually one of: AIA's 12-meet-per-runner limit, a planned rest week, a training progression, or an injury we're managing. It is almost never a judgment about the athlete. Your athlete can ask a coach directly, and we'll tell them exactly why.

Do we have to go to every meet?

Athletes: yes, unless excused in advance or held out by coaching decision. Parents: absolutely not, come when you can. Results go up on SetonXCTF.com and athletic.net.

How long does a meet last?

Plan on a half day. A typical invitational runs multiple races across divisions and levels, roughly 35 minutes apart. Your athlete's race itself will take about 17–30 minutes.

Where do I find results?

SetonXCTF.com for our own results, records, and roster. Athletic.net for AIA meet entries and official results. AZPreps365 for championship information.

What if my athlete gets injured?

Tell a coach and the Athletic Trainer the day it starts. Most running injuries are very manageable when caught early and season-ending when ignored. Injured athletes are still expected at practice for cross-training, rehab, and supporting the team.

What does the season cost us beyond the athletic fee?

The $250 registration fee is the main required cost. Beyond that: running shoes (the one thing worth investing in), optional spirit wear, and the optional banquet. Contact the athletic department for current fee amounts and deadlines.

Can I drive my athlete home from a meet?

Yes, with a transportation waiver on file and in-person release by a coach at the meet. Many coaches require the team to return to campus together; check with the head coach before the meet, not at the finish line.

Who do I contact about registration or paperwork?

Jennifer Hutchison, Athletics Administrative Assistant, jhutchison@setoncatholic.org.

Something isn't answered here.

Message the head coach on SetonXCTF.com. If it's a question you had, three other families had it too, and it'll go into next year's handbook.

19Acknowledgement & Sign-Off

Pre-Season Checklist

We have read and understand the Seton Catholic Preparatory Cross Country Team Handbook, including the attendance policy, code of conduct, communication procedures, and health and safety protocols. We agree to abide by all Seton Catholic Preparatory, Diocese of Phoenix, and Arizona Interscholastic Association policies described within it.

Student-Athlete Name (printed)
Grade
Student-Athlete Signature
Date
Parent / Guardian Signature
Date
Parent Email
Parent Phone

Return signed to Coach Dean by Monday, August 17, 2026. This handbook supplements, and does not replace, the Seton Catholic Preparatory Parent and Athlete Handbook and the Seton Catholic Preparatory Student Handbook. Where any conflict exists, school and diocesan policy governs.