2017 Providence Invite Recap

Below are the results from 2017 Providence Invite and a link to complete meet coverage.  I also included a link that showed progress from runners from 2016 to 2017 at this meet.  There are several LCS runners listed.

LCS had a great showing on Saturday with some big early season runs.  Our boys finished 5th in the Open race with 31 scoring teams and 256 runners.  

Huge congrats to Drew Zink who ran a 17:01.71 for 6th Place AND A NEW LCS MEN'S 5000m RECORD!  WAY TO GO DREW!  This was also a 2:10 improvement for this meet this time last season.

Congrats for Curtis Hermes for a PR of 18:33!  Freshman Cutter Law did not disappoint finishing in 2nd position on LCS and running 18:21.  Not bad for his first HS 5000m.  Newcomer Thomas Cruz ran a very respectable 20:08 for his first HS meet.

On the girl's side, Junior Caity Born led the way with Emily Elliott not far behind.  Both girls are where they finished last season which is a big positive!  Emily ran 3:05 faster for this meet from last season.  WOW!

Congrats to Alyssa Wright on making her JV cut for LCS for this season!  Way to go!  Lottie Pate set a new PR for this meet as well and shows a lot of promise to contribute this season.

Providence Invitational Improvement Rankings From 2016 to 2017

2017 Providence Invitational Results

Boys Open Race - LCS 5th Place

LINCOLN CHARTER ALL RESULTS

EVENT              PLACE        ATHLETE                RESULT         POINTS

5000m             6                 Drew Zink              17:01.71       6

5000m             42               Cutter Law             18:21.86      41

5000m             49               Curtis Herms         18:33.69      48

5000m             61               Kenny Schild          18:43.96      59

5000m             65               Patrick Rice            18:55.22      63

5000m             87               Jordan Hudson      19:21.66      

5000m             91               Davis Reed             19:25.05      

Boys JV Race 

LINCOLN CHARTER ALL RESULTS

EVENT  ATHLETE                           RESULT 

5000m  Thomas Cruz                  20:08.93 

5000m  Travis Mullis                   21:49.07 

5000m  Ryan Wiltshire               22:02.50 

5000m  Joseph Rhodes              22:49.17 

5000m  Mitchell Swicegood      22:49.41 

5000m  George Wilz                   23:07.10 

5000m  Brandon King                 27:26.61 

5000m  Xavier Ward                   28:31.82 

5000m  David Pearson               28:40.76 

5000m  Edouard Nadra              29:24.36 

Girls Open Race

LINCOLN CHARTER ALL RESULTS

EVENT             PLACE                ATHLETE            RESULT 

5000m             36                      Caity Born        22:13.58 

5000m             37                      Emily Elliot       22:16.62 

5000m             100                    Lottie Pate        24:56.12 

5000m             111                    Grace Cary        25:18.68 

Girls JV Race

LINCOLN CHARTER ALL RESULTS

EVENT   ATHLETE                RESULT 

5000m  Alyssa Wright       26:23.18 

5000m  Emily Guffey         26:38.11 

5000m  Jillian Aganad       27:49.00 

5000m  Jenna Griggs        28:01.38 

5000m  Adrianna Guffey  30:32.28 

5000m  Ashton Willis        38:15.94 

WEEK FIVE 8/28 - 9/02 - XC PRACTICE/MEET SCHEDULE

WEEK FIVE 8/28 - 9/02 - XC PRACTICE/MEET SCHEDULE

Day	Time	Location	Transportation
Monday, August 28	3:45 - 5:45 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Tuesday, August 29	3:15 - 5:15 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Wednesday, August 30	3:15 - 5:15 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Thursday, August 31	3:15 - 5:15 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Friday, September 1	3:15 - 5:15 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Saturday, September 2	OYO	N/A	Linc Athletes Check Athletic Website

2017 Providence Invitational

2017 Providence Invitational

McAlpine Creek Park

8711 Monroe Rd 

Charlotte, NC 28212

5:45 am - arrive at LCS, load up

6:00 am - leave LCS

6:50-7:15 am - arrive at McAlpine, unload, setup camp

7:15-7:35 am - all on 20-minute jog

7:35 am - report back to camp, water, Gatorade, snack
7:35-8:00 am - preview course

8:00 am - Girls Invitational Race (No LCS Runners)
8:30 am - Boys Invitational Race (No LCS Runners)

Girls Open Race Schedule 
(Michaela, Emily E, Caity, Lottie, Grace)
8:25 am - 7-minute Warm-up Jog, Stretch, Dynamics for Girls Open race 
8:32 am - Stretch, Dynamics for Girls Open race  

8:50 am - Report to line - 6 to 8 strides

9:00 am - Girls Open Race START

                    After race, easy jog 15 minutes, stretch, hydrate, etc

Boys Open Race Schedule 
(Drew, Kenny, Curtis, Kinser, Cutter, Patrick, Jonas, Davis)
8:55 am - 7-minute Warm-up Jog, Stretch, Dynamics for Boys Open race 

9:02 am - Stretch, Dynamics for Girls Open race

9:20 am - Report to line - 6 to 8 strides

9:30 am - Boys Open Race START

               After race, easy jog 15 minutes, stretch, hydrate, etc

Girls JV Race Schedule
(Everyone not in the open race)
9:30 am - 10-minute warm-up jog

9:40 am - Dynamics, Water

9:50 am - JV girls race report to line (all other LCS runners) - 6 to 8 strides

10:00 am - JV Girls Race START

                After race, easy jog 15 minutes, stretch, hydrate, etc

Boys JV Race Schedule

(Everyone not in the open race)

10:10 am - Dynamics, Water10:00 am - 10-minute warm-up jog
10:20 am - JV boys race report to line (all other LCS runners) - 6 to 8 strides
10:30 am - JV Boys Race START
                 After race, easy jog 15 minutes, stretch, hydrate, etc

11:00 am - pack-up
11:20 am - depart for LCS / quick stop for food on way home
12:30 pm - return to LCS

Controlling the “Controllables”

The following article was written by Juan Pablo Favero, Head Women’s Soccer Coach at Oakland University.  It was originally published in The NSCAA Soccer Journal.

Controlling the “Controllables”

Every sport has specific demands that must be mastered in order to successfully play and excel as an athlete.

Physical, Technical, Tactical, and Psychological attributes serve as building blocks for success. 

Some of the key mental skills in all sports are focus, optimism, and self-confidence and all these skills can be developed and strengthened.

One of the Mental Toughness principles I teach our players are controlling the “controllables’. Athletes have limited physical and emotional energy so wasting time and energy on things you have no control over and can’t do anything about, not only can empty your energy tank but also lead to frustration and decreased performance. Examples of things you cannot control: are the weather, field conditions, the crowd, and the referee to name a few.

Instead, make, the conscious effort to focus on the things you can do something about and have control over. Here is the Top Ten list to focus on controlling.

1. ATTITUDE – Everything starts and ends with attitude and if you get it right, all else will fall in line with it. A positive, winning attitude helps you succeed and impact those around you. One of my favorite quotes on attitude is by Tony DiCicco, World Cup champion coach in 1999. “Attitude is a choice that can color any situation and it is contagious. You must act as the player you were to become. Confident players focus on what they can do and don’t worry about what they can’t.”

2. EFFORT – How hard you work is up to you and no one else. If you give up that control, you are giving away one of the main things that set you apart from the rest. Your effort must also be smart and reflected in your work rate in practice and games. Anson Dorrance who has won 21 National Championships puts it this way: “Winning is not something built in a day; it is constructed year-round. As always, it comes down to progressive, consistent effort, with a view toward a long-range goal.”

3. FOCUS – I define focus as relaxed concentration; it becomes especially important in games where outside distractions can keep you from performing at your best. Your focus must be on the here and now, on each play, one at a time. NBA coach Phil Jackson says, “The key is seeing and doing. If you’re focusing on anything other than reading the court and doing what needs to be done, the moment will pass you by.”

4. FITNESS – The work you put into your physical conditioning will directly affect your ability to play while making a positive impact for your team. Two-time World Cup champion Michelle Akers gives the following advice: “Be committed to the one thing you can control – your fitness. Be smart and be aware that your decisions and actions on and off the field affect the team.”

5. PREPARATION – Bobby Knight says t all: The will to win is overrated in athletics, because everyone wants to win. It’s the will to prepare to win that makes the difference. A side benefit of proper preparation is that it also helps you feel more confident.

REST AND NUTRITION – Your performance is directly impacted by your food and hydration choices as well as the amount of rest and sleep you get. Some research on your part will help you make better choices in this area.

COACHABILITY – This has to do with your ability to receive, accept, and apply the coaching points from your coach. The smartest players not only learn from the coach, but also from their teammates.

EMOTIONS – You must act your way into Feeling and not feeling a certain way before you act. Former University of North Carolina basketball coach, Dean Smith said: You can act yourself into a new way of thinking more easily than you can think yourself into a new way of acting.

COMMUNICATION – Positive, assertive, and clear communication is not only something you can control but will also give you and your team an edge. Megan Jurado a 2012 NSCAA All-American for us at San Diego State said, ‘The sports psychology exercises really help our communication and how we work together. I think it has brought us together as a team.’

BODY LANGUAGE – While this is a part of communication, it is actually the most visible and easiest thing you can change. If you walk out with confident body language and remain that way under pressure situations, it will send a clear and powerful message to your teammates, your coach, and your opponents.

So I encourage you to concentrate on the controllables. Start with attitude and pick one other quality at a time to work on with your players. You and your team will start to think more effectively and steadily perform at a higher level.

2017 XC Team Apparel

Below is the apparel order for 2017 XC.  Orders are DUE FRIDAY, AUGUST 25  You are not required to purchase anything.  Fill out the order form with what you want.  Do not send money.  You will be billed through mypayments plus.  This is how we were asked to collect our orders.  I will have extra copies of the order form or feel free to print off of this post.

8/22 Practice

In light of the fact that we may be under a heat advisory tomorrow Tuesday 8/22, We are giving you an option of when you can run.  If you would like you can get your run in at home before school OR I will still be holding practice tomorrow afternoon.  If you like you can do both BUT understand that we may be limited to running in the shade tomorrow afternoon at school.

Workout
Warm-up, Stretch, Dynamics
60 minutes @ 5K pace + 90seconds 60-75% MHR
Stretch

WEEK FOUR 8/21 - 8/26 - XC PRACTICE/MEET SCHEDULE

WEEK FOUR 8/21 - 8/26 - XC PRACTICE/MEET SCHEDULE

I've been contacted a lot over the past 24 hours concerning going to a morning practice schedule for days that it looks like we will be on a limited practice schedule bc of the heat index. As of right now, we will be having normal p.m. practices. Tues this week looks very iffy but we will visit some alternatives at practice Monday.

8/21 Eclipse. Since there is a later dismissal we will start and end practice a little later.

Day	Time	Location	Transportation
Monday, August 21 Solar Eclipse	3:45 - 5:45 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Tuesday, August 22	3:15 - 5:15 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Wednesday, August 23	3:15 - 5:15 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Thursday, August 24	3:15 - 5:15 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Friday, August 25	3:15 - 5:15 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Saturday, August 26 PROVIDENCE INVITATIONAL	7:00 a.m. Course Opens/ Packet Pickup 8:00 am Girls Invitational 8:30 am Boys Invitational 9:00 am Girls Open 9:30 am Boys Open 10:00 am Girls JV 10:30 am Boys JV	McAlpine Creek Park Charlotte, NC	Linc Athletes Check Athletic Website

Mecklenburg County 2 Mile Preview Results

Just a quick thank you and congrats for a wonderful kick-off to our 2018 XC season!  We ran very well against a small but very competitive field of teams Saturday.  I had a few coaches and athletes from other teams to tell me that they were impressed with our school.

A huge thank you to Reid, Charlene, Jackson and Cutter Law for so graciously opening up their house to us Saturday afternoon.  We had a wonderful time with a wonderful group of athletes and parents.

Below is the link to NCRunners/Mile Split for the results from Saturday's meet.

Mecklenburg County 2 Mile Preview Results

XC Season Kick Off Party

From the Law family.  Please see below.  You are not obligated to go but it would be a great chance to hang out with your team.

Following the cross country meet at Myers Park this Saturday, please come join the entire team for a kick off to a great new season.

We will have lunch together, swim in the lake, and just hang out. 

Where:  Cutter and Jackson Law’s house 

             4530 Island Waters Drive, 

             Denver, NC 28037 (SailView)

When:   Following the meet, go straight there for lunch

What to bring:  bathing suit, towel, life jacket (if you have one), drinks for your family                            (there will be water and lemonade provided), a side, chips or dessert to                             share with the team

Lunch:  We will be purchasing 3 – 6 foot long subs.  

            Each sub should feed about 25 people a nice size sandwich.  

            The subs will have on them turkey, ham, roast beef and American white cheese.   

            A donation of $3 per person would be greatly appreciated to help with the cost of 

            the subs.

The whole family is welcome or just the athlete.

2017 Mecklenburg County XC 2 Mile Preview

PLEASE LET ME KNOW ASAP IF YOU ARE UNABLE TO ATTEND

2017 Mecklenburg County XC 2 Mile Preview

Presented by

Charlotte Running Company

Saturday, August 19, 2017

Myers Park High School

2400 Colony Rd. 

Charlotte, NC 28209

Chip timing provided by Start 2 Finish

Shoe tent sale provided by Charlotte Running Co - charlotterunning.com

Challenging course with rolling hills located on the Myers Park High School campus



TIMELINE - Race/Warm-up Schedule

6:15 am Arrive at LCS, Load bus

6:30 am Depart LCS for Myers Park High School

7:20 am Arrive at Myers Park High School, Unpack, Set up camp

7:40 am Light jog, shake out legs, check out course

8:00 am Water, snack, relax

8:00 am Open Race

JUNIOR/SENIOR BOYS RACE SCHEDULE

8:30 am Junior/Senior Boys 7-minute jog, Dynamics, Stretch, Water

8:50 am Junior/Senior Boys Report to start line 4 to 6 Strides, Stretch

9:00 am Junior/Senior Boys RACE

10 minute cool down jog after race/stretch

JUNIOR/SENIOR GIRLS RACE SCHEDULE

8:55 am  Junior/Senior Girls 7-minute jog, Dynamics, Stretch, Water

8:15 am  Junior/Senior Girls Report to start line 4 to 6 Strides, Stretch

9:25 am Junior/Senior Girls RACE

10 minute cool down jog after race/stretch

FRESHMAN/SOPHOMORE BOYS RACE SCHEDULE

9:20 am Freshman/Sophomore Boys 7-minute jog, Dynamics, Stretch, Water

9:40 am Freshman/Sophomore Boys Report to start line 4 to 6 Strides, Stretch

9:50 am Freshman/Sophomore Boys RACE

10 minute cool down jog after race/stretch

FRESHMAN/SOPHOMORE GIRLS RACE SCHEDULE

10:45 am Freshman/Sophomore Girls 7-minute jog, Dynamics, Stretch, Water

11:05 am Freshman/Sophomore Girls Report to start line 4 to 6 Strides, Stretch

10:15 am Freshman/Sophomore Girls RACE

10 minute cool down jog after race/stretch

10:45 am Awards, Pack-up, Load-up

11:00 am Leave Myers Park High School

11:50 pm Return to LCS, unload, clean bus, etc

WEEK THREE 7/14 - 7/19 - XC PRACTICE/MEET SCHEDULE

WEEK THREE 7/14 - 7/19 - XC PRACTICE/MEET SCHEDULE
Wed 8/16 is an optional workout day. If you have things you need to get in order for school, please do that on Wed 8/16.

Day	Time	Location	Transportation
Monday, August 14	3:15 - 5:15 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Tuesday, August 15	3:15 - 5:15 p.m. 5K Time Trial	LCS - Denver	Linc Athletes Check Athletic Website
Wednesday, August 16 1st Day of Class	12:15 - 1:45 p.m. Optional	LCS - Denver	Linc Athletes Check Athletic Website
Thursday, August 17	3:15 - 5:15 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Friday, August 18	3:15 - 5:15 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Saturday, August 19 Mecklenburg Co. 2-mile Preview	7:00 a.m. Course Opens/ Packet Pickup 8:00 a.m.  Open Race 9:00 a.m.  Boy’s Jr/Sr Race 9:25 a.m.  Girl’s Jr/Sr Race 9:50 a.m.  Boy’s Fr/So Race 10:15 a.m.  Girl’s Fr/So Race 10:45 a.m. Awards	Myers Park HS Charlotte, NC	Linc Athletes Check Athletic Website