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 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 the best 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. See the chart at the bottom.
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 of 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 and shirt. Not required but might help you to be in a fresh shirt and or socks when you get really sweaty.
6- Money for lunch. We will stop for lunch everyday. 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 everyday depending on where we are going.
Tuesday 7/26
Location - Latta Plantation
Departure - Leave LCS at 8:00 am
Arrive at Latta 8:30 am
Lunch at Jason's Deli 11:30 am
Return to LCS - 1:00 pm
Camp over/pick-up time - 2:00 pm
Wednesday 7/27
Location - Crowder's Mountain, Gastonia, NC
Departure - Leave LCS at 7:30 am
Arrive at Crowder's Mountain 8:30 am
Lunch at McAllister's Deli, Gastonia, NC 11:30 am
Return to LCS - 1:00 pm
Camp over/pick-up time - 2:00 pm
Thursday 7/28
Location - Bass Lake, Moses Cone Mannor, Fire Tower, Blowing Rock, NC
Departure - Leave LCS at 6:30 am
Arrive at Bass Lake, Moses Cone Mannor, Fire Tower 8:30 am
Lunch in Downtown Blowing Rock (choice of places to go, most eat at Mellow Mushroom) 12:30 pm
Down time in Blowing Rock (Volleyball, check out down town, shop, etc) 12:30 pm - 2:30 pm
Leave Blowing Rock 2:45 pm
Return to LCS, Camp over/pick-up time - 4:30 pm
I would like for us all to ride together 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.
Thanks and I look forward to Tuesday!
Coach Williams
