Welcome to the Quince Orchard HS Cross Country (XC) team. Below you will find some information about our program and expectations for the upcoming season. If you have not done so yet, please take a moment to fill out the Google Forms below. This information is used primarily as a contact database.
Mileage Spreadsheet – All returning runners should have filled out their mileage from their summer training in this spreadsheet. If you have not done so, please add you name to the sheet and add your mileage. This should be current by the first day of practice on 8/8 so that we can develop a practice plan.
Season Calendar – HTML version – Use this URL to access this calendar from a web browser.
iCal format – Use this address to access this calendar from other applications.
Remind. com – text g43gcb to 81010
Online Registration – All “paperwork” is to be submitted online via the myMCPS parent portal.
Tuesday, July 24th from 11am-1pm in the Media Center
Thursday, July 26th from 11am-1pm in the Media Center
Monday, July 30th from 6-8pm in the Media Center
Monday, August 6th from 6-8pm in the Main Office
If trying out for a team other than cross country, but would like to use cross country as a “backup plan”, fill out the registration for the other sport. If you don’t make the other team, a parent should email Mr. Rabberman so that he can transfer the the athlete from one roster to the other. There is no need to do the online registration a second time. An athlete cut from another sport should report to cross country within 3 days of being cut, preferably sooner.
08/07 – Deadline for athletes to have filled out the online registration. (myMCPS) NO athlete will be allowed to practice without having submitted these forms, including the updated physical health form.
08/08 – First Practice – 9:00am @ QO Track
08/13 – Deadline for veterans to rejoin team
08/17 – Fleet Feet Gaithersburg XC Day
08/27 – Afternoon Practice begins (2:30)
08/29 – Team Picture Day
09/04 – First day of School
09/05 – First Meet
10/27 – MCPS Championships & Team Picnic (Senior Day)
Baseline Concussion Testing – Room 128
Anyone who has not been tested in the past year will need to be tested. Generally, this means 9th grade and most 11th grade athletes. Baseline tests are mandatory and are good for 2 years. At this time, there is no testing schedule after the 10th.
Monday, August 6th- 9-11:30am, 2-5pm
Thursday, August 9th- 12-2pm
Friday, August 10th- 12-2pm
New runners who have not purchased a uniform yet, will need to do so. Uniforms are purchased through the MCPS Online Student Purchase site and are picked up from coach Pelkey. This jersey top is used during indoor and outdoor track & field season as well and will be used for at least 2 more years.
Purchase Link – $41
Early Season Practice Plan
Athletes should be prepared to run every day. They should have a pair of running shoes that have no more than 300-500 miles on them and /or are no more than a year old. It is recommended that athletes go to a running specialty store to get fit for proper shoes. Fleet Feet in the Kentlands does a great job with their FIT process and can answer any equipment questions you may have.
Bring a reusable water bottle.
Each practice will start with a team meeting, following by a session of core strength and flexibility work. We will transition to our run after introducing various warmup drills.
Athlete mileage will be determined by what they have logged in the summer spreadsheet. Veteran runners will generally run a bit longer and likely faster than new runners. Runners who cannot complete a 3 mile run without stopping will be kept on campus until they are able to do so.
Athletes are expected to stretch as a small group on their own following their run.
Our team dress policy is that shirts must be worn for any run that begins or ends at Quince Orchard High School.
Practice will be no longer than 2 hours.
Rides home should be on time, especially if practice is off-sight.