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Sunday, August 12, 2018

Good bye old friend...

LCS XC/T&F has a new website.  

This will be replacing the good ol' blog...So you will now hear "did you check the website?!?"  instead of "check the blog!"  

I will be keeping the blog around bc there is a lot of history on there.  

I have all of the main important information on the website as of right now so you can start using it.  I will make minor changes as I use this more.  I will be adding a blog/journal area to this site as well to recap meets/major events.  I don't want to loose that personal touch.  I hope this will be an even better and helpful tool as we move forward.

Link for new website...
https://lcseaglesrunning.weebly.com/

Monday, August 6, 2018

WEEK TWO 8/06-8/11 - XC PRACTICE/MEET SCHEDULE

WEEK TWO 8/06-8/11 - XC PRACTICE/MEET SCHEDULE
Day
Time
Location
Transportation
Monday, August 6
7:00 - 9:00 a.m.
LCS - Denver
Rescue Squad Park
Linc Athletes Check Athletic Website
Tuesday, August 7
7:00 - 9:00 a.m.
LCS - Denver
Rescue Squad Park
Linc Athletes Check Athletic Website
Wednesday, August 8
TEACHER WORKDAY
4:00 - 6:00 p.m.
LCS - Denver
Rescue Squad Park
Linc Athletes Check Athletic Website
Thursday, August 9
TEACHER WORKDAY
4:00 - 6:00 p.m.
LCS - Denver
Rescue Squad Park
Linc Athletes Check Athletic Website
Friday, August 10
TEACHER WORKDAY
4:00 - 6:00 p.m.
LCS - Denver
Rescue Squad Park
Linc Athletes Check Athletic Website
Saturday, August 11
TBA
TBA
NA

Sunday, July 29, 2018

2018-2019 XC T&F Shorts/Spandex

Please see the link under pages or the links below for our shorts and spandex for 2018-2019 and how to order.  There are new shorts for our male runners this year.


2018-2019 XC T&F Women Spandex

2018-2019 XC T&F Men's Shorts

WEEK ONE 7/30-8/4 - XC PRACTICE/MEET SCHEDULE

WEEK ONE 7/31-8/5 - XC PRACTICE/MEET SCHEDULE
Day
Time
Location
Transportation
Monday, July 30
7:00 - 9:00 a.m.
LCS - Denver
Rescue Squad Park
Linc Athletes Check Athletic Website
Tuesday, July 31
7:00 - 9:00 a.m.
LCS - Denver
Rescue Squad Park
Linc Athletes Check Athletic Website
Wednesday, August 1
7:00 - 9:00 a.m.
LCS - Denver
Rescue Squad Park
Linc Athletes Check Athletic Website
Thursday, August 2
7:00 - 9:00 a.m.
LCS - Denver
Rescue Squad Park
Linc Athletes Check Athletic Website
Friday, August 3
7:00 - 9:00 a.m.
LCS - Denver
Rescue Squad Park
Linc Athletes Check Athletic Website
Saturday, August 4
Run Own Your Own (OYO)
NA
NA

Saturday, July 14, 2018

2018 LCS XC Pre Season Camp

We are finally here!  2018 LCS XC Camp.  Below are a few things to remember and some times for the camp.  

Also, know that Monday 7/23 is an optional summer workout day @ Rescue Squad Park 8:00 - 9:30 am.

First and foremost
HYDRATE, HYDRATE, HYDRATE!!!
I can not stress enough the importance of this!  It is imperative that your camper is properly hydrated before Tuesday 7/24 and throughout the camp.  HYDRATION STARTS NOW, TODAY!  Water is your best bet.  In the current summer heat after long activity sports drinks (Gatorade, Powerade, etc) are great bc of all the water, minerals and electrolytes lost during sweating and/or activity.  I have found that Coconut Water works well for me.  All natural and not loaded with processed sugars, etc.  It may not be a taste that all like though. 

A good rule of thumb...check your urine color.

Lemonade color or lighter is GOOD!  Dark color urine is not good. 



Reminders and what you need to bring...
1-  Eat breakfast.  DO NOT SKIP ON BREAKFAST.  Stay away from greasy breakfast foods.  Stick with cereal, bagels, oatmeal.  Foods that are loaded with complex carbs and protein are great. 
2-  Water bottle to refill.  I will provide coolers with ice water.
3-  A towel or two.  
4-  Snacks.  Anything that sits well with your stomach will be good.  Granola, protein bars and sports drinks are good ideas.
5-  You may want to bring a change of socks, shorts, shirt, shoes, sandals, hat, bandana, headband etc.  Not required but might help you to be in a fresh shirt and or socks when you get really sweaty.  When we go to Blowing Rock/Mountains there is always a chance for stray showers so be prepared with dry clothes.
6-  For camp, I encourage everyone to run with their phone.  I had rather you have it on you just in case any issues arise on a trail.  I also want you guys to take pictures for your memories.  This is a great kick-off to our season!  So a SMALL backpack or a fannypack/running belt would be a good idea.  Nothing too bulky.  I use a running belt so I will have my phone on me at all times.
6-  Money for lunch.  We will stop for lunch every day.  If you would like you can pack a lunch.  Either way is fine.

Schedule
Camp start times are below.  They will be a bit different every day depending on where we are going.
                                                                      
Tuesday 7/24     
Location - LKN State Park
Departure - Leave LCS at 8:00 a.m.
Arrive at LKN State Park 9:00 a.m.
Lunch at Dairi-O 12:00 p.m.
Return to LCS - 1:30 p.m.
Camp over/pick-up time - 1:30 p.m.

Wednesday 7/25
Location - Crowder's Mountain, Gastonia, NC
Departure - Leave LCS at 7:00 a.m.
Arrive at Crowder's Mountain 8:00 a.m.
Lunch at McAllister's Deli, Gastonia, NC 11:30 a.m.
Return to LCS - 1:15 p.m.
Camp over/pick-up time - 1:30 p.m.                                       
                                                             
Thursday 7/26                    
Location - Bass Lake, Moses Cone Manor, Fire Tower, Blowing Rock, NC
Departure - Leave LCS at 6:15 a.m.
Arrive at Bass Lake, Moses Cone Manor, Fire Tower 8:30 a.m.
Lunch in Downtown Blowing Rock (choice of places to go, most eat at Mellow Mushroom) 12:30 p.m.
Downtime in Blowing Rock (Volleyball, check out down town, shop, etc) 12:30 p.m. - 2:30 p.m.
Leave Blowing Rock 2:45 p.m.
Return to LCS, Camp over/pick-up time - 4:45 p.m.

I would like for us all to ride together for these three days.  Obviously, if you have a scheduling issue, just let me know and I will work with you.  This is a great opportunity for us to bond.  This camp has been a great kick-off to our season!

We will also have former team members of our varsity XC team attending the camp as volunteers to assist.  These runners have been hand picked by myself and are trustworthy.  They are all great role models.

If you need me my mobile # is 704.678.4231.  If I don't answer the call, text me.  I do not have a voice mail set up.  E-mail is always a good option as well.

Please check the blog over the next week for any schedule updates/changes.

Thanks and I look forward to Tuesday 7/24!
Coach Williams

1st Day of Practice

FYI - The official 1st day of the season is Monday, July 30th.  I had it originally as Tuesday, July 31st.  We will be practicing bright and early to avoid the heat as much as possible until class begins.  I will have that information posted ASAP.
Sorry for the confusion!  

WEEK EIGHT 7/16 - 7/21 - XC Summer Optional Workout SCHEDULE

WEEK EIGHT 7/16 - 7/21 - XC Summer Optional Workout SCHEDULE

DEAD PERIOD - No Optional Workouts

FYI - The official 1st day of the season is Monday, July 30th.  I had it originally as Tuesday, July 31st.  We will be practicing bright and early to avoid the heat as much as possible until class begins.  I will have that information posted ASAP.
Sorry for the confusion!  

2018 Summer Workout Schedule