Practice Schedule Week of 10/12 - 10/17

DAY	TIME	LOCATION
Monday 10/12	3:45 pm-5:30 pm at LCS	Denver MS/HS
Tuesday 10/13	3:45 pm-5:30 pm at Latta Plantation  leave LCS at 3:45 pm  leave Richard Barry at 5:30 pm  return by 6:15 pm	Latta Plantation
Wednesday 10/14	3:45 pm-5:30 pm at Latta Plantation  leave LCS at 3:45 pm  leave Latta Plantation at 5:30 pm  return by 6:15 pm	Latta Plantation
Thursday 10/15	4:00 pm-5:30 pm at Richard Barry  leave LCS at 3:45 pm  leave Richard Barry at 5:30 pm  return by 6:15 pm	Richard Berry Park
Friday 10/16	3:30 pm-5:00 pm at LCS	Denver MS/HS
Saturday 10/17	Run OYO Coach Williams 1/2 Marathon in Charlotte	N/A

10/08 Practice Location Moved

We are going to be at LCS today for practice instead of Richard Berry.  I still have work to do to set up for the Track Attack 5K tomorrow.

Detailed Plans for NCRunners.com Elite Invite, Saturday, October 10, 2015

NCRunners.com Elite Cross Country Invitational

Ivey M. Redmond Sports Complex 

(Formally Beeson Park)

788 Beeson Rd

Kernersville, NC 27284

Please see the info listed below for the NCRunners.com Elite Invite for Saturday. I am ok with runners riding with parents etc for the race Saturday. I ask that you allow time to park and walk to the course as this race is going to be VERY crowded (90+ teams 3,000 athletes). Please arrive at least one hour prior to your race. I will provide transportation if needed.

10/10/15

NCRunners.com Elite Cross Country Invitational

Ivey Redmond Sports Complex, Kernersville, NC

INVITE-RACE AND WARM-UP SCHEDULE

Top 7 Runners in Invite Race and Anyone Else Needing a Ride

5:30 am Arrive at LCS

5:45 am Leave School

8:00 am Arrive at Course

8:00-8:15 am Unpack/Set Up

_________________________________________________________________________________

Top 7 Men Runners in Invite Race

8:15-8:35 am Warm-Up Jog

8:35-8:50 am Stretch, Dynamics, Sip Water

8:50-9:00 am Report to Start Line 6 x stride outs

9:00 am Race Start

*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)

Top 7 Women Runners in Invite Race

8:55-9:10 am Warm-Up Jog

9:10-9:20 am Stretch, Dynamics, Sip Water

9:20-9:30 am Report to Start Line 6 x stride outs

9:30 am Race Start

*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)

TOP 7 MEN TOP 7 WOMEN

Daniel Michaela

Kenny Lauren

Davis Taylor

Coll Megan G

Curtis Emily

Connor Megan M

Luke Carly

_________________________________________________________________________________

10/10/15

NCRunners.com Elite Cross Country Invitational

Ivey Redmond Sports Complex, Kernersville, NC

Frosh/Soph-RACE AND WARM-UP SCHEDULE

Frosh/Soph Men Runners in Frosh/Soph Race

10:25-10:40 am Warm-Up Jog

10:40-10:50 am Stretch, Dynamics, Sip Water

10:50-11:00 am Report to Start Line 6 x stride outs

11:00 am Race Start

*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)

Runners for this Race

Toli

Cole

Daniel T

Chandler

Brandon P

John R

________________________________________________________________________________

Frosh/Soph Women Runners in Frosh/Soph Race

10:55-11:10 am Warm-Up Jog

11:10-11:20 am Stretch, Dynamics, Sip Water

11:20-11:30 am Report to Start Line 6 x stride outs

11:30 am Race Start

*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)

Runners for this Race

Grace

Presleigh

_________________________________________________________________________________
10/10/15

NCRunners.com Elite Cross Country Invitational

Ivey Redmond Sports Complex, Kernersville, NC

JV/OPEN-RACE AND WARM-UP SCHEDULE

JV/Open Men Runners in Invite Race

11:25-11:40 am Warm-Up Jog

11:40-11:50 am Stretch, Dynamics, Sip Water

11:50 am-12:00 pm Report to Start Line 6 x stride outs

12:00 pm Race Start

*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)

Runners for this race

Isaac

Nate

Matt B

Austin

Tyler

Will D

Will M

Runners Safety Reminders

Leave word. Tell somebody or leave a note at home about where you plan to go and how long you plan to be out. That way your loved ones will know to come look for you if needed.

Identify yourself. Run with proper ID, and carry a cell phone with emergency contacts taped to its back.

Pretend you're invisible. Don’t assume a driver sees you. In fact, imagine that a driver can’t see you, and behave accordingly.

Face traffic. It’s easier to see, and react to, oncoming cars. And cars will see you more clearly too.

Make room. If traffic gets heavy, or the road narrows, be prepared to move onto the sidewalk or shoulder of the road.

Be seen. Wear high-visibility, brightly colored clothing. When out near or after sunset, reflective materials are a must. (If you don't own reflective clothing, a lightweight reflective vest is a great option.) And use a headlamp or handheld light so you can see where you're going, and drivers can see you. The light should have a bright LED (drivers see blinking red as a hazard).

Unplug your ears. Avoid using iPods or wearing headphones—you need to be able to hear approaching vehicles. If you do use headphones, run with the volume low and just one earbud in.

Watch the hills. When they crest hills, drivers' vision can suddenly be impaired by factors like sun glare or backdrops.

Beware of high-risk drivers. Steer clear of potential problem areas like entrances to parking lots, bars, and restaurants, where there may be heavy traffic.

Watch for early birds and night owls. At odd hours be extra careful. Early in the morning and very late at night, people may be overtired and not as attentive.

Mind your manners. At a stop sign or light, wait for the driver to wave you through—then acknowledge with your own polite wave. That acknowledgement will make the driver feel more inclined to do it again for the next walker or runner. Use hand signals (as you would on a bicycle) to show which way you plan to turn.

Avoid.  Avoid busy roads or highways 

Practice for Saturday 10/3 - Cancled

Due to the impending inclement weather, We will not have an organized team practice Saturday 10/03 AM.  Please try at some point during the weekend to get in a long run of at least 70 minutes.

Also please do not run on busy highways or roads.  Seems like common sense but apparently with our male runners (mainly junior boys) not so much.

Practice Schedule 10/05-10/09

DAY	TIME	LOCATION	Transportation
Monday 10/05	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 10/06	HS XC Practice 3:45pm-5:30 pm at Latta Plantationeave LCS at 3:45 pm leave Richard Barry at 5:30 pm return by 6:00 pm	Latta Plantation	Depart Lincolnton at 3:00pm and departs Denver after the Practice
Wednesday 10/07	HS XC Practice 3:45pm-5:30 pm at Latta Plantationeave LCS at 3:45 pm leave Richard Barry at 5:30 pm return by 6:15 pm	Latta Plantation	Depart Lincolnton at 3:00pm and departs Denver after the Practice
Thursday 10/08	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 6:15 pm	Richard Berry Park	Transportation from Lincolnton at 3pm-  Return after practice
Friday 10/09	Track Attack - No Practice	Denver MS/HS	N/A
Saturday 10/10	NCRunners.com Invitational Ivey Redmond Park, Kernersville, NC	Ivey Redmond Park, Kernersville, NC	TBA