Practice Schedule 9/28-10/03

DAY	TIME	LOCATION	Transportation
Monday 9/28	HS XC Practice 3:45pm-5:30 pm at LCS	Denver MS/HS	Depart Lincolnton at 3:00pm and departs Denver after the Practice
Tuesday 9/29	HS XC Practice 3:45pm-5:30 pm at LCS	Denver MS/HS	Depart Lincolnton at 3:00pm and departs Denver after the Practice
Wednesday 9/30	HS XC Practice 3:45pm-5:30 pm at LCS - Selected runners only	Denver MS/HS	Depart Lincolnton at 3:00pm and departs Denver after the Practice
Thursday 10/01	HS XC Practice - 4:00-5:30 pm at Richard Barry leave LCS at 3:45 pm leave Richard Barry at 5:30 pm return by 6:00 pm	Richard Berry Park	Transportation from Lincolnton at 3pm- Return after practice
Friday 10/02	HS XC Practice 3:45pm-5:30 pm at LCS	Denver MS/HS	Depart Lincolnton at 3:00pm and departs Denver after the Practice
Saturday 10/03	No Team Practice - Run on Your Own at some point over the weekend. You may need a snorkel	No Team Practice - Run on Your Own at some point over the weekend. You may need a snorkel	No Team Practice - Run on Your Own at some point over the weekend. You may need a snorkel

End of Season XC party date

The Hughes family has graciously offered up their home for our end of year XC party/Senior Night.

The date is Wed. 10/28.

Mark your calendars.  More details to follow.

Practice Schedule Week of 9/21-9/26

If you pick up your student/athlete at off campus practice location, please be there at the listed departure time below.

DAY	TIME	LOCATION	Transportation
Monday 9/21	HS XC Practice 3:45pm-5:30 pm at LCS	Denver MS/HS	Depart Lincolnton at 3:00pm and departs Denver after the Practice
Tuesday 9/22	HS XC Practice 3:45pm-5:30 pm at LCS	Denver MS/HS	Depart Lincolnton at 3:00pm and departs Denver after the Practice
Wednesday 9/23	HS XC Practice 3:45pm-5:30 pm at LCS - Selected runners only	Denver MS/HS	Depart Lincolnton at 3:00pm and departs Denver after the Practice
Thursday 9/24	HS XC Practice - 4:00-5:30 pm at Richard Barry leave LCS at 3:45 pm leave Richard Barry at 5:30 pm return by 6:00 pm	Richard Berry Park	Transportation from Lincolnton at 3pm- Return after practice
Friday 9/25 WORKDAY NO CLASS	HS XC Practice 7am-9am at LCS	Denver MS/HS	Depart Lincolnton at 6:00am and departs Denver after the Practice
Saturday 9/26	HS XC Practice @ Latta Plantation - Required for all JV & Varsity, Optional for everyone else Leave LCS @ 7:00am Practice 7:25-9:15am Return to LCS @ 9:30am	HS XC Practice @ Latta Plantation - Required for all JV & Varsity, Optional for everyone else Leave LCS @ 7:00am Practice 7:25-9:15am Return to LCS @ 9:30am	HS XC Practice @ Latta Plantation - Required for all JV & Varsity, Optional for everyone else Leave LCS @ 7:00am Practice 7:25-9:15am Return to LCS @ 9:30am

Great Article - 10 quotes for when you doubt yourself

The link below is from an article written from Tyler McCutchan's sister Emily at Butler University.  Very good read!

http://theodysseyonline.com/butler/10-inspirational-quotes-for-when-you-doubt-yourself

It's a BOY!!!

CONGRATS TO COACH SPAKE OUR FORMER XC AND TRACK COACH AND WIFE EMILY ON THE BIRTH OF THEIR SON. 

JAMES PATRICK SPAKE  

BORN 9/12/15  

7lbs 12oz.

Practice Schedule 9/14-9/19

If you pick up your student/athlete at off campus practice location, please be there at the listed departure time below.

9/14

3:45-5:30 at LCS Denver MS/HS

9/15-

SPAC 1A Pre Conference Meet at Fisher Farm
4:30

9/16- 

Picture Day
Select Runners will be running that day.  I will let them know who they are.

9/17-

Richard Barry Park
Leave LCS 3:45 pm
4:00-5:30 pm
Return to LCS 6:00 pm

9/18-

3:45-5:30 at LCS Denver MS/HS

9/19-

Asheville XC Carnival

See Post on Blog for Details

9/19/15 - Asheville XC Carnival - Asheville Christian School, Swannanoa, NC - UPDATED 9/18

Asheville XC Carnival

Asheville Christian School

74 Riverwood Road

Swannanoa, NC 28778

Please arrive at least one hour prior to the start of your race

JV and Varsity only

Beautiful setting and a fast course.  

We will get to see some of the teams (Swain, Robbinsville, Hayesville, Cherokee) from our region that are further out west.  This is also the site of our 1A West regional championship meet on 10/31.  

Course is flat and fast!  Course consists of grass, wood chip path & dirt with small paved path crossing

Asheville XC Carnival

Asheville Christian Academy

74 Riverwood Road, Swannanoa, NC 28778

RACE AND WARM-UP SCHEDULE

Race Times

9:00 am Men’s College Race (8K)

9:45 am Women’s College Race (5K)

10:20 am Boy’s High School Race (Report to start by 10:15 am)

11:00 am Girl’s High School Race (Report to line by 10:55 am)

Please arrive at least one hour prior to the start of your race

_____________________________________________________________________________________

VARSITY & JV MEN

9:20 am (or before) Arrive at course

9:20-9:30 am settle in, get your bib

9:30-10:00 am 20 min light jog/preview course, stretch, sip water, change/adjust spikes

10:00-10:15 am Sip water, restroom, Dynamics, stretch

10:15 am report to line (starting box 1 & 2), 4 x stride outs

10:20 am RACE

*At the completion of your race you should do the following

• Collect yourself
• Sip water
• 20 minute or 2 mile cool down jog
• Stretch
• Refuel (Chocolate Milk, protein)

_____________________________________________________________________________________

VARSITY & JV WOMEN

10:00 am (or before) Arrive at course

10:20 -10:10 am settle in, get your bib

10:10 -10:40 am 20 min light jog/preview course, stretch, sip water, change/adjust spikes

10:40-10:55 am Sip water, restroom, Dynamics, stretch

10:55 am report to line (starting box 1 & 2), 4 x stride outs

11:00 am RACE

*At the completion of your race you should do the following

• Collect yourself
• Sip water
• 20 minute or 2 mile cool down jog
• Stretch
• Refuel (Chocolate Milk, protein)

9/15/15 - SPAC 1A Pre-Conference Meet at Fisher Farm

SPAC 1A Pre-Conference Meet

Tuesday, September 15, 2015

Fisher Farm Park

21215 Shearer Rd

Davidson, NC 28036

Everyone will run this meet (Varsity, JV and Developmental)

Schedule of events:

2:30 - Leave LCS

3:30 - Course Open

4:00 - Mandatory Coach's meeting

4:30 - Men's Race

5:00 - Women's Race

Next Saturday, September 19th - Asheville XC Carnival

I am looking to (if possible) get parents to drive/carpool for the meet next Saturday 9/19 at Asheville Christian.

I am trying to organize the rest of the day with my wife in Asheville for her birthday.

Please let me know if you are willing to drive to the meet and how many you can transport ASAP.

I know that we should be able to get two suburbans from school to help as well.

Thanks
Coach

Team Records FINALLY updated

Check the team record pages on the right.  I FINALLY updated them.

Running over Labor Day Holiday 9/04-9/07

I will not be holding Saturday AM practice on 9/05.

I have some family/personal things to attend to.

Please make sure you are running at least 2 of the 3 days over the long weekend.  This is for all members of the team (JV, Varsity, Developmental).

This would be a great opportunity to get in some quality miles.  Talk with your team mates and get a group together if that is something you would be interested in.

Varsity and JV - runs of 65+ minutes or 8+ miles
Developmental - runs of 40+ minutes or 4 to 5 miles

Have a great labor day weekend

Friday Night Lights Friday, September 11, 2015

Friday Night Lights

Friday, September 11, 2015

Professional sound, and sponsorship via Fleet Feet Sports and New Balance will make this meet special.   

How about the National Guard starting all the races with “loud fire” cannons?   

A real fireworks show will wrap up this evening of racing at 9:30pm!  

Time Schedule

2:00 pm Released from Class

2:00 - 2:15 pm Dress for meet

2:15-2:30 pm load bus

2:30 pm Depart LCS

4:30 pm Park Opens

5:40 pm Coaches Meeting

6:00 pm JV Girls (unlimited entries)

6:30 pm JV Boys (unlimited entries)

7:00 pm Community 5k Race

(Adults, kids, home-schooled, club teams.) - *Race Clock stops at 30 min*

7:30 pm Invitational Women's Race

(Smaller Schools or "B" Team's of up to 10 runners)

8:00 pm Invitational Men's Race

(Smaller Schools or "B" Team's of up to 10 runners)

8:25 pm Championship Women's Race (Up to 10 runners)

8:55 pm Championship Men's Race (Up to 10 runners)

9:15 pm Team Awards Ceremony

9:30 pm Fireworks!

10:00 pm Safe Travels!

Parents and siblings have the opportunity to run in the Community Race.  $12 per entry plus free t-shirt.  

Link to enter bit.ly/fridaynightlights5k

TIMING: Professional timing done by Rhodes Race Timing

COURSE: 5km at the Ivey M. Redmon sports complex in Kernersville, NC

Lighting: The course will be lighted throughout. Splits will be called at the 400m mark, Mile, and 2 Mile marks. Sunset is 7:32 pm on 9/11/15

PARKING: Free

Admission: All Spectators $5 for races or post event fireworks. Ages 12 & under Free

AWARDS:

Top 15 individuals in Championship & Invitational Divisions (Medals)

Top 10 in JV/Developmental Division. (Medals)

The Top 2 Teams in all races will be awarded plaques, including JV Races.

RESULTS: Available 10 min after each race and will be posted online at NCRunners.com

Practice Schedule Week of 9/7-9/12

If you pick up your student/athlete at off campus practice location, please be there at the listed departure time below.

9/07

LABOR DAY - NO CLASS - NO PRACTICE

9/08-

3:45-5:30 at LCS Denver MS/HS

9/09- 

4:00-5:30 pm at Richard Barry Park 

leave LCS at 3:45 pm 

leave Richard Barry Park at 5:30 pm

return by 6:00 pm

9/10-

3:45-5:30 at LCS Denver MS/HS

9/11-

Friday Night Lights (JV & Varsity Only)

Ivey M. Redmon sports complex in Kernersville, NC

4:30 pm Park Opens

5:40 pm Coaches Meeting

6:00 pm JV Girls (unlimited entries)

6:30 pm JV Boys (unlimited entries)

7:00 pm Community 5k Race

(Adults, kids, home-schooled, club teams.) - *Race Clock stops at 30 min*

7:30 pm Invitational Women's Race

(Smaller Schools or "B" Team's of up to 10 runners)

8:00 pm Invitational Men's Race

(Smaller Schools or "B" Team's of up to 10 runners)

8:25 pm Championship Women's Race (Up to 10 runners)

8:55 pm Championship Men's Race (Up to 10 runners)

9:15 pm Team Awards Ceremony

9:30 pm Fireworks!

10:00 pm Safe Travels!

9/12-

OFF

Change of Practice Venue Tuesday 9/01

We will be at LCS Denver today 9/01for practice

3:45-5:30 pm