Coed Varsity Cross Country · 2019 Cross Country Preseason Info

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.

Athlete Info Google Form
Parent Info Google Form

Information Center 

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 8/14 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.

Facebook Group – QO Cross Country
Twitter – @QOXCTF

Webpages for results and meet info. Returning runners, check out your athlete profile on the pages marked with a *.
QO Cougars
*Athletic .net Team Page
*MileSplit Team Page
*MoCoRunning Team Page 

Online Registration – All “paperwork” is to be submitted online via the myMCPS parent portal.


Link to MyMCPS Parent Portal login

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.

Important dates

08/12 – 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.

08/14 – First Practice – 8:30am @ QO Track

08/16 – Fleet Feet Gaithersburg XC Day

08/20 – Deadline for veterans to rejoin team

08/26 – Afternoon Practice begins (3:00)

08/31 – Kentlands/Lakelands 5k (Time Trial)

09/03 – First day of School

09/07 – First Meet (Zumbach Invitational)

10/19 – MCPS Championships & Team Picnic (Senior Day)

Baseline Concussion Testing  ~NEW~

Starting the 2019-20 school year, student-athletes will only have to take baseline concussion testing one time while playing high school athletics in MCPS. If you are a 10th, 11th or 12th grader and have taken the test before, you will not need to take it again. If you are an incoming 9th grader or playing sports at QO for the first time, you will have to take the test.
For our fall athletes, we will set up times on Monday 8/12 from 10am-12pm and Tuesday 8/13 from 4pm-6pm. Both sessions will be in the Media center. We will have other testing times during the first week of tryouts/practice that will be announced.

Uniform Purchase

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.

The Purchase Link for uniforms will be activated soon through the MCPS Online School Purchase site.  – $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 warm-up 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.


Seann Pelkey

Cell: 301-367-2997

Steve Majkrzak