This is a GREAT article concerning weight gain vs weight loss when running. PLEASE take time and read this article female runners!
http://www.runnersworld.com/college/college-runner-explains-why-she-went-public-with-her-weight-gain
Thursday, December 8, 2016
Tuesday, December 6, 2016
NC Prep Track
Below is a link to NC Prep Track. It is another site that covers running for NC. One thing I really like about this site is you can access local newspaper articles. It also has archives from a long time ago. It is no frills but and reminds me of what the internet use to look like. I'm not sure why I have not shared sooner but enjoy. I also have it linked on the right under pages.
NC Prep Track
NC Prep Track
FYI
December 6 2016
Hey guys - you are all in high school and you all know winter is right around the corner. I also know I should not need to tell you this BUT…
With winter comes cold and rainy days, just like today. Winter also brings abrupt changes in temperatures from morning, through the day and into the evening.
With that said, I hope you all remember to pack additional clothing (hoodies, sweatshirts, sweatpants, beanies, gloves). Because we only meet as an entire team twice a week, it is imperative that we DO practice when we meet. Cold and windy weather will NOT stop us from practicing.
BE PREPARED FOR ALL TYPES OF WEATHER
Hey guys - you are all in high school and you all know winter is right around the corner. I also know I should not need to tell you this BUT…
With winter comes cold and rainy days, just like today. Winter also brings abrupt changes in temperatures from morning, through the day and into the evening.
With that said, I hope you all remember to pack additional clothing (hoodies, sweatshirts, sweatpants, beanies, gloves). Because we only meet as an entire team twice a week, it is imperative that we DO practice when we meet. Cold and windy weather will NOT stop us from practicing.
BE PREPARED FOR ALL TYPES OF WEATHER
Friday, December 2, 2016
NCHSAA Approves Proposal of New Team Qualifying Method for State Cross Country Meet!
NCHSAA Approves Proposal of New Team Qualifying Method for State Cross Country Meet!: The NCHSAA Board had a 16-0 vote in a proposal made by coaches to change how teams advance to the NCHSAA State Championships!
December 2016 Indoor Track Time Trial Results
| 2016-2017 Winter Track | ||||
| 1600M Time Trial | ||||
| MEN | Time | |||
| Kenny Schild | 5:14 | |||
| Curtis Herms | 5:24 | |||
| Drew Zink | 5:24 | |||
| Kinser Hudson | 5:42 | |||
| Daniel Tomlin | 5:59 | |||
| James Penley | 5:59 | |||
| WOMEN | Time | |||
| Michaela Gammon | 5:48 | |||
| Caity Born | 6:03 | |||
| Maggie Hoey | 6:27 | |||
| Emily Elliott | 6:56 | |||
| Grace Cary | 7:03 | |||
| Sydney Kuczenski | 7:10 | |||
| Lottie Pate | 7:52 | |||
| Mackenzie Gavin | 8:03 | |||
| 2016-2017 Winter Track | ||||
| 200M Time Trial | ||||
| MEN | Time | |||
| Kenny Schild | 25.20 | |||
| Kinser Hudson | 26.60 | |||
| Curtis Herms | 27.25 | |||
| Stephen Melby | 27.36 | |||
| Wyatt Burch | 28.46 | |||
| Aaron WIlliams | 28.86 | |||
| Noah Gilbert | 29.28 | |||
| Thomas Cruz | 29.99 | |||
| Brandon King | 30.35 | |||
| Drew Zink | 30.45 | |||
| Brock Borcich | 30.85 | |||
| Dalton Westveer | 31.53 | |||
| AJ Terry | 31.78 | |||
| James Penley | 33.62 | |||
| David Osborne | 34.85 | |||
| Justin Wilson | 35.99 | |||
| WOMEN | Time | |||
| Maggie Hoey | 30.71 | |||
| Caity Born | 31.49 | |||
| Kelsey Peede | 32.28 | |||
| Sydney Upchurch | 32.33 | |||
| Sarah Langford | 32.94 | |||
| Grace Kopka | 33.72 | |||
| Madison Moyer | 33.80 | |||
| Grace Lasarsky | 34.40 | |||
| Victoria Prince | 38.17 | |||
| Bailey Kachik | 39.08 | |||
| Ashton Willis | 41.79 | |||
| Cara Hoey | 43.92 | |||
Tuesday, November 22, 2016
2017 Returning Rankings
Never too early to start looking to next season...This is why we have to commit to year-round running/training.
2017 XC Women Returning Rankings
2017 XC Mens Returning Rankings
2017 XC Women Returning Rankings
2017 XC Mens Returning Rankings
Monday, November 14, 2016
Recap of Regionals and States
1A West Regional Championship
Saturday, October 29th was a great day for LCS XC. This was the first time we had the opportunity to host a regional championship and it could not have been a better day for it. It's very rare we get to run in 70-degree weather in the las weekend of October. We were very fortunate to spend some time together the day before and watch some high-quality college competition at the Big South Conference meet.
Women's Race
Our women came in as a heavy favorite for their race. They did not disappoint. From the start of the race, the girls imposed their will on the entire field. Michaela Gammon cruised to her first ever regional title in a winning time of 19:58. Maggie Hoey was a top ten finisher in finishing 8th. These finishes earned these young ladies all-1A West region honors.
The rest of the top seven was rounded out with Caity Born (11th), Emily Elliott (12th), Emma Lasarsky (14th), Megan Gavel (20th), Grace Cary (22nd).
The LCS ladies won the race with an impressive team score of 46. 2nd place was Murphy with 84, followed by Swain with 106 and rounding out the top four Pine Lake with a team score of 121.
Men's Race
The LCS men were in a much different situation coming into regionals. After narrowly missing a state birth last season by one point, the men were on a mission. The top five teams all had a very legitimate shot to punch their ticket to states this year. The eagles would not be denied this year.
Freshman Drew Zink had an amazing race in his first ever appearance at regionals. The freshman clocked a 17:32 which was a career best time and a top five finish in the race wich gained him all-1A West region.
The rest of the top seven for LCS was completed with solid performances. Kenny Schild (16th), Curtis Herms (26th), Kinser Hudson (28th), Davis Reed (30th), Nate Barlow (40th) and Toliy Givens (45th).
The team's performance was not only good enough to get them back to the state meet but also finish runner-up and bring home their first ever trophy from regionals.
1A State Championship
Saturday was another prime day for racing. Both LCS Men's and Women's teams were slated to run their respective races in the morning sessions of the 2016 NCHSAA XC Championship at Ivey Redmond Sports Complex in Kernersville. This was the first season ever that LCS qualified both men's and women's programs for states in the same season.
Men's Race
Our men took the course at 10:30 a.m. in a field loaded with talent. Our boys were up for the challenge. Kenny Schild was the only member of this year's team that had experience in running in the state championship meet. The lack of experience did not seem to phase the eagle squad.
After the gun, the girls were off and running. This was going to be a tightly contested race. Michaela was a favorite to win the girl's individual championship. Gammon got off to what some considered a slow start and was in 16th place at the 1-mile mark. Michaela quickly made up ground and at the 1.5 mile had surged forward to move into 6th place. Slightly after 2 miles, Gammon had captured the lead and had a 30-meter gap between her and her rival Caitlyn Burket from Franklin Academy. Gammon opened up her lead, blistering the field and winning with a PR of 19:15.
Overall LCS women ran excellent as a team, falling just 19 points short to Franklin Academy. LCS women earned a spot on the podium as the 2016 NCHSAA 1A Women's State Runner-up. Junior Maggie Hoey finished her first state meet in 22nd place and a PR of 21:45. Junior Emily Elliott also in her first state meet ran a PR or 22:04 placing 33rd. Sophomore Caity Born just edged out Freshman Emma Lasaraky by five seconds finishing with PR of 22:14 and 22:19. Both ladies finished out 40 and 41. Rounding out the top seven for LCS was Megan Gavel 58th place and 73rd place Grace Cary.
Senior Megan Gavel was nominated by her coaches to receive the 2016 Farm Bureau Sportsmanship award for 1A Women! Way to go Gavel!
Saturday, October 29th was a great day for LCS XC. This was the first time we had the opportunity to host a regional championship and it could not have been a better day for it. It's very rare we get to run in 70-degree weather in the las weekend of October. We were very fortunate to spend some time together the day before and watch some high-quality college competition at the Big South Conference meet.
Women's Race
Our women came in as a heavy favorite for their race. They did not disappoint. From the start of the race, the girls imposed their will on the entire field. Michaela Gammon cruised to her first ever regional title in a winning time of 19:58. Maggie Hoey was a top ten finisher in finishing 8th. These finishes earned these young ladies all-1A West region honors.
The rest of the top seven was rounded out with Caity Born (11th), Emily Elliott (12th), Emma Lasarsky (14th), Megan Gavel (20th), Grace Cary (22nd).
The LCS ladies won the race with an impressive team score of 46. 2nd place was Murphy with 84, followed by Swain with 106 and rounding out the top four Pine Lake with a team score of 121.
Men's Race
The LCS men were in a much different situation coming into regionals. After narrowly missing a state birth last season by one point, the men were on a mission. The top five teams all had a very legitimate shot to punch their ticket to states this year. The eagles would not be denied this year.
Freshman Drew Zink had an amazing race in his first ever appearance at regionals. The freshman clocked a 17:32 which was a career best time and a top five finish in the race wich gained him all-1A West region.
The rest of the top seven for LCS was completed with solid performances. Kenny Schild (16th), Curtis Herms (26th), Kinser Hudson (28th), Davis Reed (30th), Nate Barlow (40th) and Toliy Givens (45th).
The team's performance was not only good enough to get them back to the state meet but also finish runner-up and bring home their first ever trophy from regionals.
1A State Championship
Saturday was another prime day for racing. Both LCS Men's and Women's teams were slated to run their respective races in the morning sessions of the 2016 NCHSAA XC Championship at Ivey Redmond Sports Complex in Kernersville. This was the first season ever that LCS qualified both men's and women's programs for states in the same season.
Men's Race
Our men took the course at 10:30 a.m. in a field loaded with talent. Our boys were up for the challenge. Kenny Schild was the only member of this year's team that had experience in running in the state championship meet. The lack of experience did not seem to phase the eagle squad.
Having the experience of running in several major invitational meets this season on top of the county, conference and regional championship meets paid off. All seven of the harriers posted season-best times and six out of seven posted career best.
The men posted a 5th place finish in the team scores. Their score of 151 was only 10 points behind 4th place Bishop McGuinness and 14 points being 3rd place Voyager Academy. The high spot for the team was a top five finish and for the first time ever besting conference rival CSD by six points.
Freshman Drew Zink was the top finisher for the LCS men. Drew ran an impressive 17:30 and overall finished in 12th place.
Women's Race
The last race of the morning session was the 1A women featuring a strong LCS team. The only member of this team that had ever competed at state championships was Michaela Gammon with her 3rd place individual run in 2015. This year Gammon was viewed as a favorite for the women's individual championship. LCS women came in as contenders for the team title along side Franklin Academy and Bishop McGuinness.
After the gun, the girls were off and running. This was going to be a tightly contested race. Michaela was a favorite to win the girl's individual championship. Gammon got off to what some considered a slow start and was in 16th place at the 1-mile mark. Michaela quickly made up ground and at the 1.5 mile had surged forward to move into 6th place. Slightly after 2 miles, Gammon had captured the lead and had a 30-meter gap between her and her rival Caitlyn Burket from Franklin Academy. Gammon opened up her lead, blistering the field and winning with a PR of 19:15.
Overall LCS women ran excellent as a team, falling just 19 points short to Franklin Academy. LCS women earned a spot on the podium as the 2016 NCHSAA 1A Women's State Runner-up. Junior Maggie Hoey finished her first state meet in 22nd place and a PR of 21:45. Junior Emily Elliott also in her first state meet ran a PR or 22:04 placing 33rd. Sophomore Caity Born just edged out Freshman Emma Lasaraky by five seconds finishing with PR of 22:14 and 22:19. Both ladies finished out 40 and 41. Rounding out the top seven for LCS was Megan Gavel 58th place and 73rd place Grace Cary.
Senior Megan Gavel was nominated by her coaches to receive the 2016 Farm Bureau Sportsmanship award for 1A Women! Way to go Gavel!
Reminder about basketball concession fundraiser for XC
Just a reminder about basketball concession fundraiser for XC. I need about four folks to help each night...
November 29 LCS vs Piedmont Charter School
Games start at 4:30 p.m. Report to concessions by 3:45 p.m.
Volunteers
Schild
Cary
Gammon
Born
December 8 LCS vs Ashbrook
Games strat at 5:00 p.m. Report to concessions by 4:15 p.m.
Volunteers
Hudson
Gammon
Zink
Born
December 13 LCS vs Thomas Jefferson Classical
Games start at 4:30 p.m. Report to concessions by 3:45 p.m.
Volunteers
Hudson
Gammon
Born
Contact Coach Williams if you are willing to work e-mail or text.
November 29 LCS vs Piedmont Charter School
Games start at 4:30 p.m. Report to concessions by 3:45 p.m.
Volunteers
Schild
Cary
Gammon
Born
December 8 LCS vs Ashbrook
Games strat at 5:00 p.m. Report to concessions by 4:15 p.m.
Volunteers
Hudson
Gammon
Zink
Born
December 13 LCS vs Thomas Jefferson Classical
Games start at 4:30 p.m. Report to concessions by 3:45 p.m.
Volunteers
Hudson
Gammon
Born
Contact Coach Williams if you are willing to work e-mail or text.
Sunday, November 6, 2016
LCS Running Twitter
I have created a Twitter account for our XC & Track programs to use along with this blog to communicate announcements and schedules. If you are a Twitter user please follow. The Information is below.
lcseaglesrunning
@lcseaglesrun
Tuesday, November 1, 2016
2016 NCHSAA 1A State Championship Itinerary
Kernersville, NC, 27284, US
Phone: (336) 996-3501 Fax: (336) 996-9701
https://www.choicehotels.com/north-carolina/kernersville/econo-lodge-hotels/nc0642016 NCHSAA 1A State Championship Itinerary
Monday, October 31, 2016
Hotel for States
I just booked six rooms for runners/coaches at Econo Lodge, Kernersville for Friday night 11/04.
Make sure you do not ask for one of the rooms that are for the team. MUCH cheaper than last weekend.
707 NC HIGHWAY 66 S , Kernersville, NC, 27284, US
https://www.choicehotels.com/north-carolina/kernersville/econo-lodge-hotels/nc064
Make sure you do not ask for one of the rooms that are for the team. MUCH cheaper than last weekend.
Phone: (336) 996-3501 Fax: (336) 996-9701
https://www.choicehotels.com/north-carolina/kernersville/econo-lodge-hotels/nc064
Sunday, October 30, 2016
10/31-11/05 - XC PRACTICE/MEET SCHEDULE
WEEK THIRTEEN 10/31-11/05 - XC PRACTICE/MEET SCHEDULE
Day
|
Time
|
Location
|
Transportation
|
Monday,
October 31 |
3:20 - 5:00 pm
|
LCS - Denver
|
State Team ONLY
|
Tuesday,
November 1
No Class |
7:00 - 8:30 am
|
LCS - Denver
|
State Team ONLY
|
Wednesday,
November 2 |
3:20 - 5:00 pm
|
LCS - Denver
|
State Team ONLY
|
Thursday,
November 3 |
3:20 - 5:00 pm
|
LCS - Denver
|
State Team ONLY
|
Friday,
November 4 Leave for States |
5:00 - 6:00 pm
|
Ivey Redmond, Kernersville,NC
|
State Team ONLY
|
Saturday,
November 5 NCHSAA 1A State Championship |
10:30 am
Men's Race
11:30 am Women's Race
|
Ivey Redmond
Kernersville, NC |
State Team ONLY
|
Friday, October 28, 2016
Concessions for Basketball/Fund Raiser
I have signed up our XC program to work three basketball game concessions to raise some money for our program.
November 29 LCS vs Piedmont Charter School
Games start at 4:30 p.m. Report to concessions by 3:45 p.m.
December 8 LCS vs Ashbrook
Games strat at 5:00 p.m. Report to concessions by 4:15 p.m.
December 13 LCS vs Thomas Jefferson Classical
Games start at 4:30 p.m. Report to concessions by 3:45 p.m.
Contact Coach Williams if you are willing to work...actually contact Coach Williams AFTER Saturday, October 29th. I'm a little busy with regionals right now!
November 29 LCS vs Piedmont Charter School
Games start at 4:30 p.m. Report to concessions by 3:45 p.m.
December 8 LCS vs Ashbrook
Games strat at 5:00 p.m. Report to concessions by 4:15 p.m.
December 13 LCS vs Thomas Jefferson Classical
Games start at 4:30 p.m. Report to concessions by 3:45 p.m.
Contact Coach Williams if you are willing to work...actually contact Coach Williams AFTER Saturday, October 29th. I'm a little busy with regionals right now!
Thursday, October 27, 2016
Practice Change 10/27
Attention: We will be having practice at LCS today 10/27 and not RB Park. Practice is 3:30-5:00 p.m.
Monday, October 24, 2016
2016 XC West Regional 1A Champs Itinerary
Below is the link to our itinerary/schedule for Friday 10/28 - Saturday 10/29. I will be going over this with the runners today and Thursday. Room assignments have not been finalized or released yet as well as Top seven line-up for Saturday a.m.
2016 XC West Regional 1A Champs Itinerary
2016 XC West Regional 1A Champs Itinerary
Friday, October 21, 2016
Practice/Meet Schedule Week of 10/24-10/29
WEEK TWELVE 10/24-10/29 - XC PRACTICE/MEET SCHEDULE
Day
|
Time
|
Location
|
Transportation
|
Monday,
October 24 |
3:20 - 5:45 pm
|
LCS - Denver
|
Regional Team ONLY
|
Tuesday,
October 25
|
3:45 - 5:00 pm
return to LCS at 5:30 pm |
RB Park
|
Regional Team ONLY
|
Wednesday,
October 26 |
3:20 - 5:45 pm
|
LCS - Denver
|
Regional Team ONLY
|
Thursday,
October 27 |
3:45 - 5:00 pm
return to LCS at 5:30 pm |
RB Park
|
Regional Team ONLY
|
Friday,
October 28
Leave for 1A West Regionals
|
5:00-6:00 pm
|
Asheville Christian, Swannanoa
|
Regional Team ONLY
|
Saturday,
October 29
1A West Regional Championship
|
11:00 am
Men's Race
11:30 am Women's Race
|
Asheville Christian, Swannanoa
|
Regional Team ONLY
|
Wednesday, October 19, 2016
SPAC 1A Conference Championship Recap
Congratulations to LCS XC! We had a very impressive showing yesterday at the SPAC 1A Conference Championship.
On the women's side...
Our ladies placed first in team scores with an impressive overall score of 26. Our top five runners placed 1-4-6-7-8. This was our first team championship since 2013.
Michaela Gammon was the individual champion with a winning time of 19:56.
All-Conference went to Michaela Gammon, Megan Gavel, Caity Born, Maggie Hoey, Emily Elloit & Grace Cary.
On the men's side...
Our guys placed runner-up and bested conference rival PLP by three points.
All-Conference went to Kenny Schild and Drew Zink
Great job to all runners! Next step, 1A West Regionals!
Below is the link to complete conference championship results
 |
| 2016 All-Conference runners Kenny Schild and Drew Zink |
 |
| 2016 All-Conference runners Michaela Gammon, Megan Gavel, Caity Born, Maggie Hoey, Emily Elliot, Grace Cary Impressive 6 LCS runners in the top 10! |
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