RACE/WARM-UP SCHEDULE 10/31/2015

1A WEST REGIONAL CHAMPIONSHIP

RACE/WARM-UP SCHEDULE

10/31/2015

7:30 am Leave LCS

9:15 am Arrive at ACA

9:15 am - 9:30 am Set up camp

9:30 am- 10:45 am Course Walk on your own, course is very well marked and easy to follow.

Everyone needs to walk or EZ jog at 9:30 am.  I don’t want us sitting around getting cold and tight

10:00 am - Coaches' Meeting

Boy’s Warm-up

10:15-10:35 am 20 Minute warm-up jog

10:35-10:50 am sip water, dynamics, static stretches(if you need them)

10:50 am Report to start line

10:50-11:00 am 6 x stride outs, KEEP MOVING (stretch, jump up and down, high knees etc)

11:00 am  RACE!

Girl’s Warm-up

11:00-11:20 am 20 Minute warm-up jog

11:20-11:35 am sip water, dynamics, static stretches(if you need them)

11:35 am Report to start line

11:35-11:45 am 6 x stride outs, KEEP MOVING (stretch, jump up and down, high knees etc)

11:45 am  RACE!

12:30 pm - Awards

12:45 pm - 3:00 pm Pack up.  Drive home.  Quick stop for food.  

3:00 pm - Return to LCS

Practice Venue Changed 10/30

We will have a short practice today 10/30 at LCS 3:15-4:15.  We were originally scheduled for RB Park.  Be in weight room at 3:15 sharp for a meeting.

Uniform Tops

If you still have one of our Under Armour or Adidas XC tops, I need those returned ASAP.

Coach Ross and I DO NOT get paid for the season if we don't have them all.

I have bills to pay and mouths to feed.

Very Respectfully

Coach

Uniform Guidelines For Regionals

Please note the following guidelines for uniforms for Saturday's Meet:

• Must wear full length top issued by the school (Those will be handed out Friday at practice)

• Any visible garment(s) worn by two or more team members underneath the uniform top and/or underneath the uniform bottom, extending below the knees, shall be of the same single, solid color, but not necessarily the same length.  (We all need to be in the Adidas shorts pictured below that I posted about back on July 27th.  If you do not have them then you 1- need to borrow from someone that is not running Saturday 2- purchase from Running Warehouse ASAP.  REMEMBER I asked that everyone have purchased these by now.  If you are not in compliance, you will be removed from the race so that other team members will not be disqualified from the race.)
  

• Visible items worn under both the top and the bottom do not have to be the same color (for Saturday if you plan to wear a shirt under the top, long or short,  it needs to be solid white if you are going to wear running tights they need to be solid black.  You are allowed a single manufactures logo on the undergarment that may not exceed 2 1/4 inches)
• Specifically for male runners, DO NOT GO SHIRTLESS AT ANY POINT ON SATURDAY.  THIS WILL BE SEEN AS A UNIFORM INFRACTION AND CAN LEAD TO DISQUALIFICATION.  IF YOU NEED TO CHANGE, LOCKER ROOMS WILL BE OPEN FOR USE INSIDE THE SCHOOL.

End of Season XC Party

• Remember that our XC party is this week.  See Info below.  It looked like quite a few people did not respond to the evite.  The Hughes family has been so gracious to offer up their house and organize this event.  Out of respect for them please contact Jennifer Hughes to let them know of your plans.
  Thanks - Coach Williams
• • Athletes and families are invited to attend the 2015 End-of-Season XC party! We are asking everyone to bring a dish to share with the team.

    Please let us know if you will be able to attend and what you would like to bring.

    Hope to see everyone there!

  Hughes Family
   
• 704-763-5613

• Wednesday, October 28 at 6:00 PM 
• Hughes House 4877 River Hills Drive Denver, NC 28037

2015 NCHSAA 1A WEST REGIONAL XC CHAMPIONSHIP - Details

2015 

NCHSAA 1A WEST REGIONAL XC CHAMPIONSHIP

SATURDAY, OCTOBER 31st 2015

Asheville Christian Academy 74 Riverwood Rd. Swannanowa, NC 28778 

Time Schedule for Meet Day

7:30 am Leave LCS 

• Please let me know if your runner needs a ride.  
• Runners ARE NOT allowed to drive themselves.
• I will provide if needed but if you want, your runner can ride up with you.  
• I do ask that ALL runners arrive no later than 9:45 am regardless of when your race starts

9:15 am Arrive at ACA

9:15 am - 9:30 am Set up camp

9:30 am- 10:45 am Course Walk on your own, course is very well marked and easy to follow.


10:00 am - Coaches' Meeting


11:00 am - Boys' Race
11:45 am - Girls' Race


12:30 pm - Awards
Top Four Scoring Teams Advance to States.  
Top Seven Runners NOT ON a Top Four Team Also Advance.

12:45 pm - 3:00 pm Pack up.  Drive home.  Quick stop for food.  
(Coach Williams wants to hurry home bc Georgia plays Florida at 3:30 pm!!!  
Go Dawgs!)

3:00 pm - Return to LCS

All timing and scoring will be done by Big Kahuna Timing

There will be a $5 parking fee for all vehicles entering ACA. 

There will be no gate admission

Regional t-shirts will be for sale at the event

Practice Schedule Week of 10/26-10/31 - Regionals Week

DAY	TIME	LOCATION
Monday 10/26	Practice @ LCS 3:15 pm-4:45 pm Regional Team Only	Denver MS/HS
Tuesday 10/27	Practice @ Richard Barry Park  leave LCS @ 3:15 pm  leave RB Park at 5:00 pm  Regional Team Only	Richard Barry Park
Wednesday 10/28	Practice @ Rural Hill  leave LCS at 3:15 pm  leave Rural Hill at 5:00 pm  Regional Team Only *End of Season Party @ Hughes House -6 pm*	Rural Hill
Thursday 10/29	Practice @ Richard Barry Park  leave LCS @ 3:15 pm  leave RB Park at 5:00 pm  Regional Team Only	Richard Barry Park
Friday 10/30	Practice @ Richard Barry Park  leave LCS @ 3:15 pm  leave RB Park at 5:00 pm  Regional Team Only	Richard Barry Park
Saturday 10/31	NCHSAA 1A WEST REGIONAL CHAMPIONSHIP Asheville Christian School XC Course, Swannona, NC Top Seven Run in meet	Asheville Christian, Swannona, NC

These Articles Will Make You Smile

The brother and sisterhood of XC.  If you have not lived it you would not understand...

http://www.buzzfeed.com/erinlarosa/signs-you-ran-cross-country-in-high-school#.pqDRxmZg5

http://www.milesplit.com/articles/163104/cross-country-is#.VhwiOnDB0JY.email

Regional Team and SPAC 1A Meet Round Up

Congrats to everyone on a great end to the 2015 XC season!  Yesterday was a great meet with tremendous effort and fight shown by all who ran!  Coach Ross and I are very proud of you.

All SPAC 1A XC - Women

3rd Place Michaela Gammon - Freshman

7th Place Taylor Hughes - Senior

All SPAC 1A XC - Men

5th Place Kenny Schild - Sophomore

7th Place Daniel Fricker - Junior

Women and Men's Varsity both placed 3rd in team standings

The following runners will be continuing their season at the 1A West Regional Championship at Asheville Christian School in Swannona on 10/31/15.  Seven of the nine will be running in the meet.  I will let them know who very soon.

Women

Michaela Gammon

Taylor Hughes

Lauren Fea

Caity Born

Megan Gavel

Emily Elliot

Megan Minaudo

Carly Jasinski

Presliegh Sintoni

Men

Daniel Fricker

Kenny Schild

Davis Reed

Coll McCranie

Luke Dodge

Curtis Herms

Connor Lisy

John Renegar

Nate Barlow

Our Men's team is currently ranked 3rd in the 1A West followed very closely by Thomas Jefferson, Swain, Hayesville and Rosman

Our Women's team is currently ranked 4th in the 1A West followed very closely by Robbinsville.

1A West Regionals should be a very competitive meet.  Lets make sure we encourage our runners with positive comments and help them focus on the task at hand.  

Runners make sure you are taking care of the details 

(Parents also please help assist with this):

Proper Hydration

Healthy eating/refueling

REST (8 1/2 - 9 hours a night...even the weekends!)

Making good decisions in the class room and social situations

Encourage one another, Positive thoughts and comments.  At this point the mental edge should not be taken lightly.

We have worked really hard to get to this point and have put ourselves in a great position to be top 4 and return to the state meet!

2015 SPAC 1A Cross Country Championship

SPAC 1A Cross Country Championship

Tuesday, October 20, 2015

Fisher Farm Park

21215 Shearer Rd

Davidson, NC 28036

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

2:30 - Leave LCS

3:00 - Course Open

3:30 - Mandatory Coach's meeting

4:00 - Men's  Varsity Race

4:30-  Women's Varsity Race 

5:00-  Mens JV Race

5:30-  Women's JV Race- May combine with men depending on numbers...

6:00 approx.-  Awards

Women's Varsity Race

1-Michaela

2-Lauren

3-Taylor

4-Caity

5-Megan G

6-Emily 

7-Megan M

8-Carly

9-Presleigh

10-Grace

Men's Varsity Race

1-Daniel

2-Kenny

3-Davis

4-Coll

5-Curtis

6-Connor

7-Luke

8-Nate

9-John 

10-Matt

Varsity Men

3:15-3:35 20 Minute Warm-up Jog

3:35-3:40 Come back to tent/Sip Water

3:40-3:50 Stretch/Dynamics/Get Race Bibs

3:50 Report to Line 4 x strides

4:00 RACE

Varsity Women

3:45-4:05 20 Minute Warm-up Jog

4:05-4:10 Come back to tent/Sip Water

4:10-4:20 Stretch/Dynamics/Get Race Bibs

4:20 Report to Line 4 x strides

4:30 RACE

JV Men - (may combine with JV Women)

4:15-4:35 20 Minute Warm-up Jog

4:35-4:40 Come back to tent/Sip Water

4:40-4:50 Stretch/Dynamics/Get Race Bibs

4:50 Report to Line 4 x strides

5:00 RACE

JV Women - (may combine with JV Men)

4:45-5:05 20 Minute Warm-up Jog

5:05-5:10 Come back to tent/Sip Water

5:10-5:20 Stretch/Dynamics/Get Race Bibs

5:20 Report to Line 4 x strides

5:30 RACE

AFTER YOUR RACE - EVERYONE

Collet yourself, sip water, 20 minute easy jog, stretch, refuel with protein/chocolate milk, cheer on your team

Practice Schedule Week of 10/19-10/24

DAY	TIME	LOCATION
Monday 10/19	HS XC Practice 3:45pm-5:30 pm at LCS	Denver MS/HS
Tuesday 10/20	HS XC @ SPAC Meet- 4pm	Fisher Farm 21215 Shearer Rd, Davidson, NC 28036
Wednesday 10/21	HS XC Practice 3:45pm-5:30 pm at Latta Plantation leave LCS at 3:45 pm leave Latta at 5:30 pm return by 6:15 pm Regional Team Only	Latta Plantation
Thursday 10/22	HS XC Practice - 7:00-8:30 am at LCS Regional Team Only	LCS
Friday 10/23	HS XC Practice - 7:00-8:30 am at LCS Regional Team Only	LCS
Saturday 10/24

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