1. 2010
Muskego
Women’s Track and Field Team
Head Coach: Rich Raney
Phone # 262-679-2300 ext: 4148
E-Mail: rraney@mnsd.k12.wi.us (preferred)

2. Muskego High School Girls Track and Field
ATTENDANCE POLICY
By joining the Muskego High School Girls Track and Field Team, you are making a commitment. You
are expected to attend all practices and meets. Every effort should be made to take care of schoolwork
and personal business outside of the times allotted for practices and meets. (Ex: before school, during a
study hall) If you are having trouble in a particular class or have a special circumstance concerning
schoolwork, please see one of the coaches immediately.
EXCUSED ABSENCES—a note MUST be submitted to a coach from the appropriate source.
Staying after school with a teacher (after all attempts at meeting outside of practice time have been
exhausted)
oA pass must be given.
Illness- with a not from a parent/guardian
Pre-planned family vacation. A note from parent/guardian is required!
UNEXCUSED ABSENCES—more than 3 will result in expulsion from the team
Any of the above situations without a signed, legitimate note from a parent, guardian, or teacher.
All other absences (EX. Appointments, skipping, ECT.)
Unexcused absences will have handled as followed:
1)Missing the next meet.
2)Missing one meet and a meeting with Event Coach and Head Coach.
3)Expulsion from Team.
Report to practice even when injured. The trainer and physician (if applicable) will determine to what
extent participation is possible. Even injured players can usually watch practice and get mental
repetitions, thereby increasing value to the team in spirit and upon return to play.
Any Track & Field athlete, who is not present at school for more than half of her scheduled classes,
is ineligible to participate in meets.
Any absences the day before a meet, regardless or excused or unexcused will result in removal from that
meet.
MEETS
Entries for meets will be posted on the bulletin board in the locker area. Competing athletes will be
given a meet handout with all entries listed.
All athletes must ride to and from all meets. If such a situation would arise where an athlete must
(for a family emergency for example) leave a meet early, the athlete may only leave with her parent or
guardian. The parent or guardian of the athlete must sign their athlete out with Coach Raney at the meet.
When at a meet, all athletes who are not competing must either be warming up for their race,
helping the coaches with splits, doing homework or cheering on their teammates. Sleeping or any other
activities are not acceptable.
When at a meet, athletes must wear either the issued Muskego Track and Field or Track and Field
uniform/warm-up/apparel or other Muskego apparel.
Home Meets (May 7th and May 14)

3. • If you are not participating in a scheduled home track meet, you will be expected to work the
track meet. This is NOT optional.
SCHOOL AND GRADES
School comes first. Take pride in being a STUDENT-ATHLETE. If a problem regarding school or your
grades arises, see a coach immediately.
In order to maintain the philosophy that school should be made a priority and the importance of finding a
balance between school and sport, there will be a time bonus for grades at the end of the 1st semester.
UNIFORM POLICY
Each athlete will be issued a team jersey. Varsity team member will be issued full uniforms; junior
varsity team members will be issued uniforms by seniority. Failure to return the entire uniform will result
in a fine equal to the replacement cost of the apparel.
SCHOOL/LOCKER ROOM POLICIES
All school rules apply during track practices and meets.
Use of cell phones is prohibited. This includes cell phones with picture taking capabilities. If you
must make a phone call, see one of the coaches.
The locker rooms will not be regularly monitored. LOCK YOUR LOCKER AT ALL TIMES.
Absolutely no hazing, harassment of any kind will be tolerated on this team. Any athlete caught
hazing or harassing another teammate or student of Muskego High School will be subject to disciplinary
action by the coaching staff in accordance to the Muskego High Code of Conduct.
SAFETY
Track and Field is a sport that requires extreme caution and maturity. All athletes should be aware of the
potentially dangerous areas at practice and meets. Examples of potential dangers include, not but limited
to
·General pool/swimming safety (when applicable)
·Weight room area
·Busy intersections
ALL athletes should be aware of the dangers of running on the roads and through busy parking lots.
Running single file on the side of oncoming traffic is the RULE that will be enforced at all times when
running on any road. Athletes should also only cross the street at a crosswalk. Athletes should help
each other stay alert and aware of their surrounding at all times. Athletes are strongly encouraged to
never run alone.
Additionally, the athlete and parent/guardian will be asked to sign the Muskego “Rules of the Road”
form confirming they are aware of the dangers
Earning a Major Letter "M"
An athlete must earn 60 points to be considered for the award.
How points are earned:
• 1 point per perfect week of practice
- Perfect attendance throughout week
- Positive attitude toward self, teammates, coaches
- Complete effort put forth in practices
• 1 point per each varsity meet in which you are entered
• The place points you earn in the varsity meets

4. If 60 points are earned, the coaches will then vote on if the letter is to be awarded - Majority wins.
In some cases, athletes may also earn a letter based on a vote of the coaching staff.
PROBLEM SOLVING PROCEDURE
It has been stated that co-curricular participation is a microcosm of society. These activities enhance the overall
educational experience of the student. The development of lifetime skills like honesty, integrity, respect,
dedication, commitment, and loyalty are all-important qualities for students to learn. One of the most important
lifetime skills that can be developed through participation is problem solving. If we indeed believe that co-
curricular programs mimic life, then the potential exists for conflict in interpersonal relationships. Conflict is an
inevitable part of the human condition. Students should learn to embrace it as an educational opportunity.
Although these skills are best developed in the home Muskego High School feels an obligation to reinforce their
development and endorses the following guidelines for the benefit of healthy dialogue and resolution.
WHEN A PROBLEM EXISTS, FOLLOW THESE STEPS SEQUENTIALLY
1.The participant should reflect on the program philosophy and goals as stated by the coach. Then take a
personal inventory and an insightful look at your goals, desires, and motivation. How do they match up with the
program?
2.The participant should speak to their parent/guardian. The parent should avoid being the “middles man” and
running interference. Discussion should focus on resolving the questions listed in #1 above. No resolution?
3.The participant should talk with the advisor/coach. Follow the “how to” steps outlined below. The patents
should avoid denying the participant this educational opportunity by meeting with the advisor/coach on behalf of
the participant. Following this session, the parent and participant should talk. No resolution?
4.The parent should call the advisor/coach to arrange a meeting with the participant included. Please avoid
approaching a coach after a game (see #2 below). Following this session, the parent and participant should talk. No
resolution?
5.The parent should call the activities coordinator to arrange a meeting with advisor/coach and participant
included. No resolution?
6.The parent should call the principal to arrange a meeting with the activities coordinator, coach, and
participant included.
HOW TO APPROACH YOUR ADVISOR OR COACH WITH A PROBLEM
1.The participant should reflect on the program philosophy and goals as stated by the coach. Then take a
personal inventory and an insightful look at your goals, desires, and motivation. How do they match up with the
program?
2.The most opportune time to arrange a meeting is before or after practice. All successful problem solvers
realize that effective communication only results when emotions are held in check. Therefore out of respect of all
parties, attempting to resolve conflict on game day is not effective and should be avoided.
3.After a meeting is arranged, put your thoughts on paper. Rehearse. Take notes with you to them meeting.
Use positive communication skills i.e. proper eye contact, respect, and emotional control. The advisor/coach will
see to understand your position. Understanding does not necessarily imply agreement.
4.After you make your case, become an active listener. Seek to understand the advisor/coach position before
defending your own. Take Note. Avoid interrupting.
Remember that listening does not necessarily imply agreement for either party. Successful problem solvers
understand the concept of “agreeing to disagree” and are respectful of others’ opinions.1
1
Pages 14-15 Muskego Student Hand book

5. Important Dates
Monday March 8th
This is the first day of practice. We will meet at 2:50 at the North Gym. Before you arrive for practice
you MUST have taken care of the following before you can run with the team:
1. Code Card (grey card)- behavioral expectations for all activities (turn this in to the activates
office.
2. Physical card OR Alternate year card (yellow)- everyone who participates in a WIAA
(Wisconsin Interscholastic Athletic Association) sport must have a physical information card
on file at the school. A licensed physician must sign the form. The Blue Pupil’s Health
Examination Form CANNOT be substituted for the physical card. The physical card is good
for TWO years. The yellow alternate year card is to be completed in the years following a
physical. Therefore, you are only required to have one of these two on file every year. (Please
turn in to the activities office.)
3. Emergency Card- Emergency contact information that is kept with the coach at all times (turn
this into your coach).
4. User Fee- $75.00 for Track and Field (pay this at the activities office. Checks can be made
out of Muskego High School).
5. Be dressed and ready to run in the proper clothes (shorts and a t-shirt), and with the proper
shoes. NO ONE will be allowed to run in non-running shoes. And have a running watch
Tuesday March 16th
The parent meeting to be held in Room 271 at the high school.
Saturday March 20stth
First official meet for the season held at University of Wisconsin Whitewater
Friday April 30 th and Saturday May 1 st
SPECIAL OLYMPICS WISCONSIN Area Athletics Competition – May 1, 2010
Nicolet High School, 6701 N Jean Nicolet Rd, Glendale. As part of our fundraiser, we commit to a
community service project. We will this volunteer our time at this two day event as our community
service project. Each athlete will be required to attend ONE of these two days.
Friday May 7 and Friday May 14th
Our home meets The Warrior Invite and the Doc Lund Invitational. These are our only home meet of
the season and we will need as much parent and volunteer help as we can get to make this year’s meet a
success

6. What It Takes
Girl’s 2010Champions and State Qualifiers
SEC Regional Sectional State Champion
Champion Champion Champion
Event
100m 13.45 13.26 12.84 12.05
200m 26.24 26.36 26.04 24.34
400m 1:00.96 1:00.54 1:00.34 57.22
800m 2:24.23 2:29.62 2:25.04 2:14.28
1600m 5:18.81 5:27.04 5:16.54 5:06.24
3200m 11:46.19 11:59.84 11:46.34 10:55.86
100h 16.55 16.10 16.24 14.82
300h 47.49 47.83 46.74 45.30
Long 16-4.00 16-09.25 17-08.25 18-01.50
Jump
Triple 36-1.00 35-05.00 37-00.50 38-06.50
Jump
High 4-10.00 4-10.00 5-00.00 5-06.00
Jump
Shot put 33-10.00 36-03.75 37-04.00 44-08.75
Discus 111-06 111-11.00 111-05.00 132-04
4x100m 51.55 51.31 50.74 48.68
4x200m 1:49.08 1:46.56 1:46.64 1:40.83
4x400m 4:05.58 4:02.20 4:02.28 3:59.84
4x800 9:47.99 10:33.20 9:36.31 9:23.88
Team Franklin-119pts Wisconsin Wisconsin Milw. Bradley
Lutheran -150 pts Lutheran-136pts Technical- 55pts

7. Shoes
The most important piece of equipment for any runner is a proper pair of running shoes to train in. Also a
pair of racing spikes is a nice to have as well. For new runners who aren’t too sure about what type of
racing spikes to buy, wait to speak with me or an upper-classmen once practice begins. However training
shoes need to be acquired as soon as possible
Choosing the Correct Shoe for Your Foot Type
1. Motion control shoes: Motion control shoes are the most rigid, control-oriented running shoes.
They're designed to slow down or limit extreme inward rolling of the foot and ankle, which can
cause injury (this excessive rolling is called overpronation). Motion control shoes are generally
heavy but very durable. You should buy these if you’re an overpronator who needs control
features and places a premium on durability; or you wear orthotics, if you’re a heavy runner who
needs extra durability and control. Runners with flat feet often do best in motion control shoes.
2. Stability Shoes: Stability shoes offer a good blend of cushioning, medial support (to limit
excessive inward rolling of the foot, which can cause injury) and durability. They are usually built
on a semi-curved last. If you’re a mid-weight runner who doesn’t have any severe motion control
problems and wants a shoe with some medial support and good durability. Runners with normal
arches are often fine in stability shoes
3. Cushioning Shoes: Cushioned shoes generally have the softest mid-soles and the least added
stability. They’re usually built on a semi-curved or curved last to encourage foot motion, which is
helpful for runners who are underpronators (if you wear down the outside of the sole of you
shoe).You should buy these if you’re an efficient runner whose feet don't roll inwards excessively
overpronate when you run. Runners with high arches often do best in cushioned shoes

8. Know Your Foot Type
To figure out your foot type, you can take the “Wet Test.” To take the “Wet Test”, simply dunk your foot
in water and then stand on any surface that will leave an imprint of your foot. When you look at the
imprint, you should be able to classify your foot type in to one of three common foot types.
The Normal Foot
Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the
forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls
inwards slightly to absorb shock. It's the foot of a runner who is biomechanically efficient and therefore
doesn't need a motion control shoe.
Best shoes: Stability shoes with moderate control features.
The Flat Foot
This has a low arch and leaves a print which looks like the whole sole of the foot. It usually
indicates an over-pronated foot - one that strikes on the outside of the heel and rolls inwards
(pronates) excessively. Over time, this can cause many different types of overuse injuries.
Best shoes: Motion control shoes, or high stability shoes with firm mid-soles and control features
that reduce the degree of pronation. Stay away from highly cushioned, highly curved shoes,
which lack stability features.
The High-Arched Foot
This leaves a print showing a very narrow band or no band at all between the forefoot and the
heel. A curved, highly arched foot is generally supinated or under-pronated. Because it doesn't
pronate enough, it's not usually an effective shock absorber.
Best shoes: Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay
away from motion control or stability shoes, which reduce foot mobility.
You can also go to specialty running shoes and they can help you. I highly recommend going to
Performance Running Outfitters in Brookfield.
2205 North Calhoun Road
Brookfield, WI 53005

9. www.mhsgirlscc.com
This is the web address for the Muskego High School Girls Track and Field team website. I am working
to make this a great running resource for the athletes and families of Muskego High School while
providing a great line of communication between the parents, the coaching staff, and myself.
What will you find?
On the site you will find:
⇒ Schedule- also if you click on a meet on the schedule, it will give
you a new window with directions from MHS to the meet
courtesy of mapquest.com
⇒ As the meet information becomes available to me, I will post it
on the site so that you are able to access it as well. (coming
soon)
⇒ Roster.
⇒ Workouts Materials- Want to know what we are doing each
day? Here you can find weekly workouts, pace charts, off
season packet, AB, stretching and warm-up routines
⇒ Warrior Invite and Doc Lund Invite information- as we get closer
to out biggest moneymakers of the year, the Warrior Invite and
Doc Lund Invite, you can access all relevant information for
volunteering or coming to watch the meet.
⇒ Photos, Movies- From team race pictures, to short clips of video
that are amazing, inspiring or just neat you can find it here.
⇒ School Records (coming soon)
⇒ Apparel order information- You will be able to access, the
information for the apparel, what we are offering this year, and
what it looks like for your viewing pleasure. Also you will be able
to print-off the apparel forms if necessary. (coming soon)
⇒ Post-meet information- after every meet, there is a write up of
our performance including the spilt time for each athlete who
competed. While they will be posted for the athletes to see,
they will also be posted and able to be downloaded as well.
2008 post meet sheets are now posted.
How Can I Access the Site?
Just go to www.mhsgirlscc.com. You will be asked for a username and password to enter the site.
It is:
Username: mhsgcc password: mhsgcc

10. As always, I would love to hear some of your thoughts, suggestions, concerns about the website or
anything that has to do with the MHS Girls Track and Field Program. Please feel free to e-mail me at
anytime at rraney@mnsd.k12.wi.us.
In Running,
Coach Raney