Dear Parents and Runners,

I would like to welcome you to another season of Shorewood Girls Cross Country, SGCC as it is affectionately known. This mailing includes information about our upcoming season and I hope you will find that it is informative and helpful as we approach the first day of practice. Also, please check the team website for any and all season related information and also please do not hesitate to contact me if you would like additions to the site. My main mode of communication will be the website and I update it daily/weekly to provide you with team statistics, meet information, driving directions, recaps, etc.

I have included a season schedule, information about team expectations and what you will need to be prepared for this season. I have also tried to make you aware of team financial commitments so you can plan accordingly – see “What will I need for CC Season?”. While running and the sport of cross country is relatively inexpensive, there are some costs that our families must incur as the season progresses. As a coach I am expected to fundraise for the entire team budget with the exception of meet entry fees and transportation for local competitions, and uniform tops which are supplied by the booster club on a rotational basis.

Our team will experience several exciting travel opportunities as this season progresses. There will be a team camping trip Monday, August 20th -Wednesday, August 22nd to Devil’s Lake State Park, details for which are enclosed. I would hope that all members of the team attend this trip as it has historically been a wonderful experience and proved a catalyst for team bonding. I consider this a part of the practice schedule and the runs on the trip count as such toward the minimum 7 practices required to be completed prior to the first race according to WIAA regulations.

The team will also compete at the Mustang and Roy Griak Invitationals in the Twin Cities at the end of September. This will be the 4th year for our JV team to compete at the Mustang Invite and the 9th year for our Varsity team competing at the Roy Griak Invitational. Our Fowl 5000 (formerly known as the Turkey Trot) in November covers almost the entire cost of the coach bus that we take to these events but the cost of hotel and food need to come from families. While this trip proves costly I can honestly say that the experience proves priceless as our runners not only race against some of the top teams in Minnesota and around the country, but have the opportunity to watch collegiate runners at all levels race at the Griak Invitational and also gain exposure as college coaches scout our race.

Our team has worked hard in the past to fundraise to assist with these costs and we intend to do so again this year. The major fundraisers will be a coffee sale, the Fowl 5000, and the Craft Fair through the Booster Club along with a few car washes here and there throughout the season.

I want to prepare you for an outstanding experience in athletics as we embark on a journey for all runners to reach levels of self improvement and again reach toward a chance to defend our first ever Woodland Conference Championship, WIAA Sectional Championship, and to compete at the WIAA State Cross Country Meet in October. My goal as a coach is that every runner achieves a level of personal improvement and that our team performs as competitively as possible. I also have the goal that each runner will maintain a healthy, balanced outlook on running in their lives and that our team will provide an atmosphere of friendship and caring for every team member.

I look forward to seeing all of you on the course and in the woods as the season progresses! Please feel free to contact me with any questions.

Sarah Kopplin7th Grade World Geography Teacher Shorewood Intermediate School (10th Year)Head Cross Country, Track & Field Coach Shorewood High School (9th Season)SKopplin@shorewood.k12.wi.us414-967-0549 (H)414-913-1392 (C)

General Information and Expectations

Practices during the school year: Practices will begin at 3:30pm daily and conclude between 5:30-6pm. Wednesday will be the only exception to this. Since the district is going to an early release schedule every Wednesday, the girls will be released at 2:15pm. Team captains will run

practice on wednesdays. Athletes will be responsible for taking their recovery run that day at 2:30pm so they can get home earlier to complete schoolwork. All athletes will check in with Coach Kopplin after her meeting concludes at 3:30pm for attendance and for announcements about the

upcoming meet. Practices are mandatory. Any athlete that skips a practice or has an unexcused absence will not be allowed to compete in a meet. An excused absence must be obtained from Coach Kopplin prior to the absence.

Expectations Maintain a focus on academic achievement throughout the season and meet the SHS code GPA requirements in order to maintain eligibility Be on time for every practice/meet Be prepared to practice or race with proper attitude and equipment Focus on health – make good choices and eat and hydrate to further your individual progress and avoid injury Communicate with your captains, team and coach about any and all concerns related to your ability to function as a member of the team Make a commitment to engaging in positive activities with your team and friends outside of cross country Obtain permission to miss a practice prior to the absence from your coach so that your absence counts as an excused one Unexcused absences will count against varsity letter earning and will preclude a runner from competing in an upcoming competition. Athletes will train under the guidance of the head coach and the coaching staff and will not be coached by an outside club coach or any

other type of coach in order to prevent injury and keep the athlete on a positive training track for the high school season. Doing so will preclude a runner from competing in an upcoming competition.

All team functions will be planned with the knowledge of all team captains and the head coach so that there is a unified and cohesive team atmosphere and to promote inclusiveness. Failure to do so will result in suspension from an upcoming meet.

Mandatory Fundraisers:

Coffee Sale – each runner is responsible for selling 5 bags – TBA Team Car Washes – TBA Fowl 5000 Saturday, November 10th Arts & Crafts Fair – First Sunday evening in December – time to work TBA

Varsity Letter Winner Expectations

 Athletes will earn a Varsity letter by an accumulation of points. A total of 100 points is necessary to earn a Varsity letter. Points will be earned in the following manner:

Attendance at practice 1pt per practice 1 pt for each point scored in a meet at the varsity or junior varsity level. 5 points for earning a personal best (course, season, lifetime) Automatic Varsity letter earned for placing in a Conference, Sectional, or State competition at the varsity level. An automatic varsity letter will be given for 4 years of participation in the sport regardless of level/ability.

General Participation Information

All runners will participate in weekly competitions at a junior varsity or varsity level.  Varsity participants are usually limited to 8, but 10 are allowed at the Roy Griak Invitational and only 7 are allowed at Sectional and State competitions.  Varsity participants will be selected based on their performance in the previous week’s meet regardless of which race they ran in.  In the instance of an illness or injury a runner will participate in a run-off for a spot if the runners are evenly matched and the coach feels it is necessary. Absences for religious holidays will be excused absences and will not count against a runner’s placement on a team.

• All runners are expected to wear a black sport bra and their uniform and plain black bottoms to race in (shorts or spandex).  Team warm-ups can be purchased or old warm-ups can be issued to borrow from the school.  No midriff exposure or jewelry is allowed.

• Any participation in a running competition outside of the defined competitions sanctioned by the WIAA are a direct violation of participation rules and will cause an athlete to forfeit their season. Please no fun runs or 5ks, etc during the season!!!  Also, there is a strict limitation to athletes stating that they cannot walk/run the sectional course unless they

are at a sanctioned meet where they are a participant. Doing so can forfeit the team’s ability to compete at the Sectional race and therefore forfeiting the team’s ability to qualify for state competition.

What will I need for Season?Purchase: Running Shoes* & Competition Spikes/shoes

(A good fit is important. Below is a recommended store that will offer you a discount on your purchase if you mention that you are a Shorewood athlete. You do not necessarily need to purchase spikes right away. They assist with muddy and hilly course conditions and are recommended if you feel you want to be more competitive in your races. Beginning with your trainers will be perfectly fine.) Performance Running Outfitters, Corner of Oakland Ave and Lake Bluff 4401 N Oakland Ave 414-332-2RUN

A running watch (A simple and very inexpensive watch from Target or Walmart will do, anything that has a

stopwatch function on it will work just fine. This will help you in your training and will also assist me to manage all athletes so they can succeed individually in their workouts. Training without a watch is DIFFICULT!)

Uniform Shorts* – Black team shorts or spandex. ABSOLUTELY NO STRIPING OR COLOR BLOCKS allowed. A plain black bottom can be used to race in and is totally up to the individual athlete’s comfort level. The WIAA recently relaxed uniform rules and many girls wanted flexibility to race in either spandex or shorts. Please purchase whatever plain black bottom you are comfortable in racing in and you may use this for the season. I will no longer be selling shorts. Uniform tops will be issued to the team by the athletic department and returned at the end of the season.

Team Warm Ups– Order form is coming soon. Will be posted on team website and orders can be made online. This is optional but you will look like a member of the team and you will be prepared for cooler and damp weather.

Athletic Fee & Physical*- You will need to have an up to date athletic physical on file prior to the beginning of the season or you will not be allowed to practice/compete. If you had a physical last year you will STILL need to fill in the cream colored every other year physical card and have it submitted and on file with the athletic department. You can pay the Athletic Participation Fee through the athletic department in order to compete – this can be done anytime or at registration.

TEAM CAMPING TRIP: $40 Team Camping Trip fee payable to Sarah Kopplin to assist with the cost of transportation, campsite feel, and food for this trip. Any leftover funds will go toward the cost of the Griak trip.

ROY GRIAK/MUSTANG FEE*: $125.00 payable to Shorewood Athletics c/o Mustang/Griak Invite Girls Cross Country. This will cover the cost of lodging and food for this trip to the Twin Cities for the Mustang/Roy Griak meets. Please try to pay prior to Friday, September 16th – give to Coach Kopplin so she can keep track for Mr. Haury.

Need for Practice Daily:

o Shorts and T-shirts, Socks, Water bottle

o Clothing to layer: Long sleeved t-shirts, sweatshirt, sweatpants or spandex leggings, gloves, hat, raingear

o Swim suit: for pool work out or cross training days*A MUST

HAVE

About Coach Kopplin“Running is a metaphor for life, you get out of it what you put into it.”- Oprah

Winfrey

Philosophy

I strive to facilitate a team environment in which every young woman feels motivated and confident to pursue her individual goals while feeling included as an integral member of our team. I want every member of our team to grow and develop a positive sense of self while experiencing the process of goal setting, commitment to task, and dealing with the results of their efforts. I believe that every member of our team has the ability to work hard, reach individual goals, and contribute to a shared vision with team members. My hope is that every young woman will learn to develop a sense of confidence and maturity to make running and life long fitness a part of their lives beyond their experience at Shorewood High School. I aspire to assist every runner to reach their potential by approaching their training with a quality over quantity outlook. I feel strongly that lower, quality mileage will benefit my runners as they train for 4k and 5k races thereby avoiding injury and health problems that may accompany a high mileage training regimen. I view my team as a multi-talented group of athletes and differentiate season, weekly, and daily training to fit their individual needs. I view my role as a coach as that of a teacher and intentionally work to integrate social and emotional lessons that accompany our athletic pursuits but compliment our daily lives. I strive to help my runners reach balanced priorities and believe that their health, family, spiritual, and academic commitments come before their commitment to cross country. Part of my challenge is to inspire young women to love running and to find their individual goals and work ethics while simultaneously motivating the team to work together so our program can be competitive within the state of Wisconsin. My goal is to see our team compete well every time on our home course, at Conference, Sectionals, and State. I believe it is so important to use competition as a measuring stick for personal and collective goals. I want to see our teamwork together to reach our team potential and shared vision of qualifying and competing well at the WIAA State Meet.

My ultimate goal is to see my runners compete well and in a healthful way during their high school career and send them off to a post high school experience in a healthy, balanced state of mind and body so they may continue to pursue running as a life long ambition regardless of their desired level of competition. 

SGCC Under Coach Kopplin2011 6th place WIAA State Cross Country Meet2011 WIAA Sectional Champions2011 Woodland Conference Champions- first in SHS history2010 11th place WIAA State Cross Country Meet2009 Roy Griak Cross Country Invitational Champions2009 4th place WIAA State Cross Country Meet2009 2nd place Woodland Conference Cross Country Meet2009 2nd place JV Woodland Conference Cross Country Meet2008 Emily Bachhuber 3rd place WIAA State Cross Country Meet2007 11th place WIAA State Cross Country Meet2005 9th place WIAA State Cross Country Meet, Claire Maduza 1st place2004 5th place WIAA State Cross Country Meet & Sectional Champions2004 2nd place Parkland Conference Cross Country Meet & Sectional Champions

Athletic Background 2010 Austin 1/2 Marathon Finisher 2009 Waupaca Triathlon Finisher2009 Tri-ing for Children’s Hospital Triathlon Finisher2009 Las Vegas 1/2 Marathon Finisher2007 San Francisco Marathon Finisher 2006 Waupaca Triathlon Finisher2006 Danskin Women’s Triathlon FinisherParticipant in numerous 5k races2001-2002 Club Volleyball Team U. of Minnesota-T.C.2000-2001 Cross Country UW-LaCrosse1998-2001 Track & Field Athlete/Captain UW-LaCrosse(3 Time All-WIAC Athlete in the 400m Hurdles, WIAC All Conference Heptathlon 4th place, WIAC Champion DMR Relay, Member of 5 Time WIAC Championship Track & Field Team)1994-1997 Volleyball, Basketball, Track & Field DeForest High School (12 time varsity letter winner, 4 time State Track participant – 3 time podium athlete, All-state athlete in 3 sports, 3 time Badger Conference

Coaching Experience

9th year Head Cross Country Coach SHS6th year Head Track & Field Coach SHS1 year SIS Track Coach1 year SIS Cross Country Assistant Coach1 year SIS Volleyball Coach2 years Assistant Track & Field Coach Apple Valley High School – Hurdles (True Team State Champions and coached individual state champions in the 100m and 300m hurdles)1 year Head Middle School Cross Country Coach Valley Middle School4 years Head Hurdle Clinician for WISTCA Track Coaching Clinic

Teaching Experience

10th year 7th Grade Social Studies Teacher Shorewood Intermediate School1 year 7th & 8th Grade Social Studies Teacher Valley Middle School

Education

1997 Graduate DeForest Area Senior High School (Go Norskies!)2001 Graduate University of Wisconsin-LaCrosse B.A. History2003 Graduate University of Minnesota-Twin Cities M.Ed. Secondary Social Studies Education

SGCC Under Coach Kopplin2011 6th place WIAA State Cross Country Meet2011 WIAA Sectional Champions2011 Woodland Conference Champions- first in SHS history2010 11th place WIAA State Cross Country Meet2009 Roy Griak Cross Country Invitational Champions2009 4th place WIAA State Cross Country Meet2009 2nd place Woodland Conference Cross Country Meet2009 2nd place JV Woodland Conference Cross Country Meet2008 Emily Bachhuber 3rd place WIAA State Cross Country Meet2007 11th place WIAA State Cross Country Meet2005 9th place WIAA State Cross Country Meet, Claire Maduza 1st place2004 5th place WIAA State Cross Country Meet & Sectional Champions2004 2nd place Parkland Conference Cross Country Meet & Sectional Champions

Athletic Background 2010 Austin 1/2 Marathon Finisher 2009 Waupaca Triathlon Finisher2009 Tri-ing for Children’s Hospital Triathlon Finisher2009 Las Vegas 1/2 Marathon Finisher2007 San Francisco Marathon Finisher 2006 Waupaca Triathlon Finisher2006 Danskin Women’s Triathlon FinisherParticipant in numerous 5k races2001-2002 Club Volleyball Team U. of Minnesota-T.C.2000-2001 Cross Country UW-LaCrosse1998-2001 Track & Field Athlete/Captain UW-LaCrosse(3 Time All-WIAC Athlete in the 400m Hurdles, WIAC All Conference Heptathlon 4th place, WIAC Champion DMR Relay, Member of 5 Time WIAC Championship Track & Field Team)1994-1997 Volleyball, Basketball, Track & Field DeForest High School (12 time varsity letter winner, 4 time State Track participant – 3 time podium athlete, All-state athlete in 3 sports, 3 time Badger Conference

Coaching Experience

9th year Head Cross Country Coach SHS6th year Head Track & Field Coach SHS1 year SIS Track Coach1 year SIS Cross Country Assistant Coach1 year SIS Volleyball Coach2 years Assistant Track & Field Coach Apple Valley High School – Hurdles (True Team State Champions and coached individual state champions in the 100m and 300m hurdles)1 year Head Middle School Cross Country Coach Valley Middle School4 years Head Hurdle Clinician for WISTCA Track Coaching Clinic

Teaching Experience

10th year 7th Grade Social Studies Teacher Shorewood Intermediate School1 year 7th & 8th Grade Social Studies Teacher Valley Middle School

Education

1997 Graduate DeForest Area Senior High School (Go Norskies!)2001 Graduate University of Wisconsin-LaCrosse B.A. History2003 Graduate University of Minnesota-Twin Cities M.Ed. Secondary Social Studies Education

Field Trip Permission and Waiver Form Students have many opportunities to participate in various extra curricular activities as an outgrowth of classroom interests or through extra curricular organizations. On occasion it will be to their advantage to attend activities away from High School on an optional basis (“field trips”). However, the School District of Shorewood cannot assume responsibility for the safety and welfare of students while engaged in a field trip beyond making reasonable provision for activity chaperones.

I understand that my child must abide by all School District rules, regulations and chaperone instructions on the field trip indicated below. I understand that District chaperones cannot prevent injuries because they cannot always control the conditions present or be present at all times.

Your signature below constitutes and is evidence of your agreement to (1) accept general liability for the participation of your child in the field trip identified below and (2) indemnify and hold harmless Shorewood School District, its Board of Education, its employees and agents, either jointly or severally, from and against any and all claims, damages, causes of action or injuries, including reasonable attorneys’ fees and costs expended in defense thereof, incurred or resulting from your child’s participation in this trip including transportation.

1. Shorewood High School Class/Activity Shorewood Girls Cross Country Trip 2. Faculty Sponsor ____Sarah Kopplin________________________________ 3. Student Name _____________________ has my permission to take part in a

field trip to ____Devil’s Lake State Park near Wisconsin Dells________

4. Travel arrangements: I understand my child will travel by _RENTAL VAN___, leaving at approximately ___9am August 20th___ and returning at approximately __5pm August 22nd__. 5. Cost of this trip is __$40__ to cover food and transportation, and/or expenses and is payable to __Sarah Kopplin___. (Any excess money from the trip will be placed into the Athletics Cross Country Team activity account to be used for the cost of the team trip to the Mustang and Roy Griak Invitationals in September.Please return this permission slip and money by Wednesday, August 15 th so that I can pay for the rental vans! Please mail to: Sarah Kopplin 3710 N. Oakland Ave #206 Shorewood, WI 53211 or give to me at practice. )

Parent/Guardian Contact Information

Phone (residence) ___________________ (cell) _____________

Phone (work) _______________________

Allergies or Medications _____________________________________________

Parent or Guardian Signature ________________________________________

Shorewood Girls Cross Country CampItinerary

Monday, August 20th, 2012 8:45am meet to depart in parking lot of SHS Stop for pit stops 12:00pm arrive at Devil’s Lake State Park RUN LUNCH 3:00pm Designated Check-in Time for our site Free Time Run 6:00pm Dinner EVENING ACTIVITY - TBD Camp Fire

Tuesday, August 21st, 2012 7:00am rise and shine 7:30am BREAKFAST Free time Team Run – Ultra segment challenge 12:00pm LUNCH Free Time CAPTAIN’S CHOICE WORKOUT BEACH 6:00pm Dinner Sunset Hike Camp Fire

Wednesday, August 22nd, 2012 7:00am rise and shine 7:30am BREAKFAST Free time Team Run 12:00pm LUNCH Free Time Depart for Shorewood by 2:00pm

Our goal is to get to know each other, begin our training together, and define our team goals for the season. This is a wonderful experience and I hope that every team member can attend!!!

Our plan is to get in workouts each day and to enjoy the beautiful outdoors at Devil’s Lake. Our team will bond while cooking meals over the fire and making picnic lunches. We will be utilizing two group camp sites and will sleep in tents- which have been arranged within our team. There are bathrooms,

showers, and fresh water sources steps from our team campsites. We hope to take in hiking, swimming, and some great experiences on this trip!

What to pack? Toiletry items (toothbrush,

toothpaste, shampoo, etc) Sleeping bag & pillow Running clothes for 3 days Swimsuit, flip flops and towel Sweatshirt and sweats or

jeans for cool weather Money for pit stops

(optional) Towel (maybe 2, one for the

lake and one for showers) Running shoes and

socks Shoes to wear around

camp Sunscreen Bug spray Water bottle Camera if you choose Pajamas Clothes to hike/move

around in LIMIT TO ONE

BACKPACK PLEASE!!!