ATTENTION!!! RACE TOMORROW AT WATAUGA HIGH SCHOOL NOT STATE FARM FIELDS

Here is the address for the race tomorrow.  Watauga High School NOT State Farm Fields!!!

Watauga High School

300 Go Pioneers Dr.

Boone, NC 28607

Note From Race Director...

If you have not been to the Clash in a few years, it is now at the high school. The school backs up to the Greenway.  If using GPS, it is 300 Go Pioneers Drive. Don't just type Watauga High School. It might take you to the old site across town

Detailed Schedule for Saturday, August 22nd - Pioneer Clash of the Classes

PIONEER CLASH OF THE CLASSES - 2 mile

Watauga High School

300 Go Pioneers Dr.

Boone, NC 28607

Schedule

Leave LCS @ 7:45 am

(I would like all team members to ride up with us on the bus.  NO student will be permitted to drive themselves to this meet.   You may return or ride home with parent if you choose.   If you are already in the Boone area then you may meet us at the meet location at 10:00 am.)

Arrive at Watauga High School @ 10:00 am

Unload bus and set up camp 10-10:20 am

Distribute race bibs and pen to jerseys 10:20-10:30 am 

1 hour prior to your race you should consume Gatorade/Sports Drink (12 oz.) or light snack.  None after that.  You may sip water up until race start.

FRESHMAN GIRLS
10:30 am - Warm up jog 10-15 minutes
10:45 am - Dynamics / Water
10:55 am Report to Start Line - 4 x ins and outs/strides
11:00 am Race
After race collect yourself, sip water, go on 15 minute cool down jog, stretch.  
Drink chocolate milk within 30 min of your finish

FRESHMAN BOYS
10:55 am - Warm up jog 10-15 minutes
11:10 am - Dynamics / Water
11:20 am Report to Start Line - 4 x ins and outs/strides
11:25 am Race
After race collect yourself, sip water, go on 15 minute cool down jog, stretch.  
Drink chocolate milk within 30 min of your finish

SOPHOMORE GIRLS
11:20 am - Warm up jog 10-15 minutes
11:35 am - Dynamics / Water
11:45 am Report to Start Line - 4 x ins and outs/strides
11:50 am Race
After race collect yourself, sip water, go on 15 minute cool down jog, stretch.  
Drink chocolate milk within 30 min of your finish

SOPHOMORE BOYS
11:45 am - Warm up jog 10-15 minutes
12:00 pm - Dynamics / Water
12:10 pm Report to Start Line - 4 x ins and outs/strides
12:15 pm Race
After race collect yourself, sip water, go on 15 minute cool down jog, stretch.  
Drink chocolate milk within 30 min of your finish

JUNIOR GIRLS
12:10 pm - Warm up jog 10-15 minutes
12:25 pm - Dynamics / Water
12:35 pm Report to Start Line - 4 x ins and outs/strides
12:40 pm Race
After race collect yourself, sip water, go on 15 minute cool down jog, stretch.  
Drink chocolate milk within 30 min of your finish

JUNIOR BOYS
12:35 pm - Warm up jog 10-15 minutes
12:50 pm - Dynamics / Water
1:00 pm Report to Start Line - 4 x ins and outs/strides
1:05 pm Race
After race collect yourself, sip water, go on 15 minute cool down jog, stretch.  
Drink chocolate milk within 30 min of your finish

SENIOR GIRLS
1:00 pm - Warm up jog 10-15 minutes
1:15 pm - Dynamics / Water
1:25 pm Report to Start Line - 4 x ins and outs/strides
1:30 pm Race
After race collect yourself, sip water, go on 15 minute cool down jog, stretch. 
Drink chocolate milk within 30 min of your finish

SENIOR BOYS
1:25 pm - Warm up jog 10-15 minutes
1:40 pm - Dynamics / Water
1:50 pm Report to Start Line - 4 x ins and outs/strides
1:55 pm Race
After race collect yourself, sip water, go on 15 minute cool down jog, stretch. 
 Drink chocolate milk within 30 min of your finish.

2:15 Awards

2:15-2:30 Load up bus - Short food stop on way home (get it to go)
Return to LCS at 5:00 pm

If our ETA changes we will call you from the road to let you know when we will get back.

PARENT MEETING 8/19/15 @ 6:00 pm

Just a reminder that we will have a Cross Country parent meeting tonight at 6:00 pm in Coach Ross Middle School Classroom (2nd room on the left on middle school hall).  

Meeting should last no longer than 30 minutes.

Roster for Saturday 8/22 - Pioneer Clash of the Classes, Boone, NC

Please double check to see that your name is listed on the roster for our meet on Saturday.  If you are missing or see a misspelling please let me know ASAP.  These are due tonight 8/19 at 11:59pm HS Boys Two Mile Run
-	Matthew Barbagli
-	Kenny Schild
-	Will Deyoe
-	Daniel Fricker
-	Luke Dodge
-	Connor Lisy
-	Ben Tibbits
-	Eric Jones
-	Logan Hutson
-	Coll McCranie
-	Corey O'Conner
-	Nathan Barlow
-	Austin Hughes
-	Will Mackey
-	Brandon Penley
-	Tyler McCutchan
-	Andy Jones
-	Issac Jessen
-	Grant Mackey
-	Davis Reed
-	Cole Aganad
-	Curtis Herms
-	Chandler Karnes
-	Matthew DeLoach
-	Ryan Emerson
-	Brock Borcich
-	Daniel Tomlin
-	Kyle Byer
HS Girls Two Mile Run
-	Carly Jasinski
-	Megan Gavel
-	Grace Cary
-	Alexis Cespedes
-	Jayde Poulos
-	Emily Elliot
-	Allison Jones
-	Megan Minaudo
-	Kristen Mize
-	Mackenzie Suddath
-	Victoria Perez
-	Taylor Hughes
-	Lauran Fea
-	Presley Sintoni
-	Evelyn Heintz
-	Michaela Gammon
-	Caity Born
-	Samantha Grembecki
-	Cheyenna Murray
-	Samantha Russell
-	Sydney Kuczenski

Practice Schedule Week of 8/17 - 8/22

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

8/17-

First day of school - 1/2 Day

No practice

8/18-

4:00-5:30 pm at Latta 

leave LCS at 3:45 pm 

leave Latta at 5:30 pm

return by 6:00 pm

8/19- 

3:15-5:30 pm at LCS 

PARENT MEETING @ 6:00PM

8/20-

4:00-5:30 pm at Latta 

leave LCS at 3:45 pm 

leave Latta at 5:30 pm

return by 6:00 pm

8/21-

3:15-5:00 pm at LCS

8/22-

MEET

Who?  All LCS team members - Developmental, JV, Varsity

What?  Pioneer Clash of the Classes (2 mile)

When?  Saturday, August 15

Where?  Watauga High School
                 300 Go Pioneers Dr.
                 Boone, NC 28607

Schedule

Leave LCS @ 7:45 am

(I would like all team members to ride up with us on the bus.  NO student will be permitted to drive themselves to this meet.   You may return or ride home with parent if you choose.   If you are already in the Boone area then you may meet us at the meet location at 10:00 am.)

Arrive at Watauga High School @ 10:00 am

Race Schedule

10:30 am                    MS Girls and Boys

11:00                           Freshman Girls
11:25                           Freshman Boys

11:50                           Sophomore Girls
12:15 pm                    Sophomore Boys

12:40                           Junior Girls
1:05                             Junior Boys

1:30                             Senior Girls
1:55                             Senior Boys

2:15                             Awards

2:15-2:30 Pack up and leave

We will make a short stop (get it to go) for food on the way home

Return to LCS 5:00 pm

If we are going to be earlier or later we will contact you from the road to let you know our ETA.

5 Mistakes Made During First Week of XC Practice

Here is a great article from Running Times about the first week of XC practice...

5 Mistakes Article

http://www.runnersworld.com/high-school/5-mistakes-runners-make-at-the-first-week-of-cross-country-practice?cid=social50321476&adbid=10153516171502090&adbpl=fb&adbpr=23403427089

Good read for those new to HS XC

http://www.runnersworld.com/high-school/from-zero-to-varsity-a-beginners-guide-to-training-for-cross-country

Here is an Article Piggy Backing on what we discussed after practice this AM

Should HS XC Runners Compete in Summer Road Races

http://www.runnersworld.com/high-school/should-high-school-runners-do-summer-road-races

Practice Schedule Week of 8/10 - 8/15

Please have an up to date physical before you come out.  No physical = no practice.

8/10-

3:00-4:30 pm at LCS 

8/11-

3:30-5:00 pm at Latta 

leave LCS at 3:00 pm return by 5:30 pm

8/12- 

3:00-4:30 pm at LCS 

8/13-

Time Trial

3:30-5:00 pm at Latta 

leave LCS at 3:00 pm return by 5:30 pm

8/14-

OFF

8/15-

8:00-10:00 am at Latta 

leave LCS at 7:30 am. Return by 10 am

Coach Williams will let those know that need to attend this practice.

We will be holding a time trial this Thursday 8/13 to determine roster spots (Varsity, Junior Varsity, Developemental.  See times and description below.)

Time Standard for LCS XC 2015 Season

WOMEN

28:30 (appx. 9:10 mile pace)

MEN

25:30 (appx. 8:12 mile pace)

VARSITY

“V” runners will be composed of our top 10 runners throughout the season.  

JUNIOR VARSITY

“JV” runners are those that have met the time standard but are outside of the top 10.  JV runners may work into the top 10.

DEVELOPMENTAL

“DV” runners are those that have not met the time standard.  They will be working to make JV.  Also they will be limited in what meets they can compete in.

First Meet/Scrimmage/Tune Up

8/22 Pioneer Clash of the Classes, Boone, NC (2 mile). More details to follow.

First Meet

8/29 Providence Invite, McAlpine Park, Charlotte.  (JV and Varsity runners only)