9/27 Practice

All after-school practice has been canceled.  I would not have had it today anyway with 92-degree temps and no water.  Common sense.

So...here are your OYO options...

#1 30/40 min at 5k + 90 sec

#2 Fartlek...10min warm-up, 4x4minutes at 5k+30sec pace with 2min recovery in between, 10min cool down

#3 take the day off

At this point, you know what your body needs and can handle.  I will let you choose what you need to do.  

I would also like for you guys to look at purchasing a foam roller.  You can find them for pretty cheap at Wal-mart or Amazon.  We need to be using them more and our time before we start running in the afternoon rolling/stretching instead of just talking.

Be careful today.  Love you guys!

Coach

Track Attack 5K Registration

PLEASE REGISTER FOR THE TRACK ATTACK 5K.  

I WOULD LIKE FOR EVERYONE TO REGISTER AND PARTICIPATE SINCE WE DO NOT HAVE A RACE ON 10/07.  

THIS WILL BE YOUR PRACTICE FOR THAT DAY.  

REGISTRATION IS $17 IF COMPLETED BY FRIDAY 9/29 ON MY PAYMENTS PLUS.  SEE THE LINK BELOW.

WEEK NINE 9/25 - 9/30 - XC PRACTICE/MEET SCHEDULE

WEEK NINE 9/25 - 9/30 - XC PRACTICE/MEET SCHEDULE

Day	Time	Location	Transportation
Monday, September 25	3:15 - 5:30 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Tuesday, September 26	3:15 - 5:30 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Wednesday, September 27	3:15 - 5:30 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Thursday, September 28	3:15 - 5:30 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Friday, September 29	3:15 - 5:30 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Saturday, September 30 RAMBLE BY THE RIVER TOP 10 ONLY	Race times Men's Championship 9:00Women's Championship 9:30	Asheville Christian Academy, Swannona, NC	Linc Athletes Check Athletic Website

2017 Hare & Hounds Invitational

Hare and Hounds Invitational

Saturday, September 23, 2017

McAlpine Creek Park

8711 Monroe Rd

Charlotte, NC 28212

SCHEDULE/TIMELINE

5:45 am - arrive at LCS, load up

6:00 am - leave LCS

6:50-7:10 am - arrive at McAlpine, unload, set up camp

7:10-7:30 am - all on 20-minute jog

7:30 am - report back to camp, water, Gatorade, snack, rest, get off of feet

Boys' 5K Invitational Schedule

Zink, Hermes, Hudson, Law, Rice, Guffey, Cruz

8:15-8:30 am - 15-minute jog

8:35-8:50 am - Stretch, Dynamics, Hydrate 

8:50-8:55 am - Walk to start line

8:55 am - Report to line - 6 to 8 strides

9:05 am - RACE

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

Girls' 5K Invitational Schedule

Elliot, Minaudo, Lasarsky, Hoey, Cary, Pate, Wright

8:50-9:05 am - 15-minute jog

9:05-9:20 am - Stretch, Dynamics, Hydrate 

9:20-9:25 am - Walk to start line

9:25 am - Report to line - 6 to 8 strides

9:35 am - RACE

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

Boys' 5K Open Schedule

9:15-9:30 am - 15-minute jog

9:35-9:50 am - Stretch, Dynamics, Hydrate 

9:50-9:55 am - Walk to start line

9:55 am - Report to line - 6 to 8 strides

10:05 am - RACE

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

Girls' 5K Open Schedule

9:50-10:05 am - 15-minute jog

10:05-10:20 am - Stretch, Dynamics, Hydrate 

10:20-10:25 am - Walk to start line

10:25 am - Report to line - 6 to 8 strides

10:35 am - RACE

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

Return time is subject to change depending on how long it takes us to get out of park and lunch...we will communicate from the road if this happens to change 

11:20-11:35 am pack-up, load up

11:45 am depart for LCS

Kids will probably want to make a lunch stop so bring money

1:00 pm return to LCS - Denver

Medical: Novant Health and school trainers will be available for emergency care, basic first aid, and taping. Water, injury ice, and an AED will be accessible at the Sports Medicine tent located near the finish line. If your athlete will require taping, please supply your own taping and/or padding materials. All teams are encouraged to bring water for their team areas.

Awards: 
-- Top two teams in each race receive a sleek, acrylic plaque.
-- Top individual in each race receives a "Hare" trophy.
-- Second-place individual in each race receives a "Hound" trophy.
-- Top 20 individuals in each race receive a dog tag with race name and place on it. 

Concessions: There will be some packaged food, snacks, and drinks for sale.

T-Shirts: There will be t-shirts at $10 each (approx. 300 so please come early. Orders may be taken for more if they run out.) NEW design for 2017!!!

OTHER--- Our sponsor, Charlotte Running Company, will be there with shoes and other items.

Results: will be posted to athletic.net and ncrunners.com. There will be one set posted to the announcement boards at McAlpine (if the board is up).  After the meet, a link to the results will be emailed to all coaches.

Read below from the race director....

I can not stress this enough to do this two things:

1. Please read ALL of these short instructions.

2. If your athletes are running in any race after the 2nd or 3rd race on Saturday, PLEASE arrive early (give yourself 1 1/2 to 2 hours, nothing less). 

***McAlpine hosts some of the largest cross country meets in the Southeast, but parking has always been an issue, and only a problem for those who don't plan accordingly. People who know this, know to arrive very early (I have been arriving early for cross country meets at McAlpine since the 1990s. Again, parking is only a problem if you don't plan for enough time).***

***Charlotte-Mecklenburg Police officers and Mecklenburg County Park & Rec staff will be directing traffic. 

PARKING: PLEASE READ. SOME THINGS HAVE CHANGED FROM THE PAST:  

--- FROM NICK FORTIER, MECKLENBURG COUNTY PARK & RECREATION ATHLETIC FACILITY AND EVENT COORDINATOR

*** PLEASE ALLOW FOR EXTRA TIME in your travel plans (at least 1 1/2 to 2 hours, especially if you have to park in an overflow parking lot). 

** Buses park at the park. Park staff will direct traffic. Use the main park entrance: 8711 Monroe Rd, Charlotte, NC 28212

** The parking arrangement has changed slightly at McAlpine Creek Park from the past. I have listed some key information below. 

Greylyn Business Park is no longer allowing open parking at their facility. Parking at this facility is at your own risk, and vehicles could be subject to tow.

Weather depending, roughly 400 parking spots have been added to McAlpine Creek Park, on the lower soccer field. Staff will be onsite to assist with parking in this area.

Overflow Parking Lot 1: Charlotte Secondary School (8601 McAlpine Park Drive) will be used as the first overflow lot. Staff will hand out directions to this facility and shuttles will be available.

Overflow Parking Lot 2: Greenway Elementary School (8301 Monroe Road) will be used as the second overflow lot, ONLY once Overflow Parking Lot #1 has filled up. Staff will hand out directions to this facility and shuttles will be available.

Overflow Parking Lot 3: East Mecklenburg High School (6800 Monroe Road) will be used as the final overflow lot, ONLY once all other lots fill up. Staff will hand out directions to this facility and shuttles will be available.

** Please do not park in any overflow lot before being provided specific instruction from park staff. Subsequent overflow lots will open up only as antecedent lots fill up. **

Thank you and we look forward to hosting you and your teams for the Hare & Hounds Invitational.

2017-2018 Fall/Winter XC/T&F Concession Sign-Up

Please see the link below if you are able to work concession for a fundraiser for XC/T&F

There is also a link posted on the right under pages.

Thanks
Coach Williams

2017-2018 Fall/Winter XC/T&F Concession Sign-Up

WEEK EIGHT 9/18 - 9/23 - XC PRACTICE/MEET SCHEDULE

WEEK EIGHT 9/18 - 9/23 - XC PRACTICE/MEET SCHEDULE

Day	Time	Location	Transportation
Monday, September 18	3:15 - 5:30 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Tuesday, September 19	3:15 - 5:30 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Wednesday, September 20	3:15 - 5:30 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Thursday, September 21	11:30 a.m. - 1:00 p.m.	LCS - Denver	Linc Athletes Check Athletic Website
Friday, September 22	6:30 a.m. - 8:00 a.m.	LCS - Denver	Linc Athletes Check Athletic Website
Saturday, September 23 HARE & HOUNDS INVITE	9:05am Boys' Invitational  9:35am Girls' Invitational  10:05am Boys' open  10:35am Girls' open	McAlpine Creek Park, Charlotte, NC	Linc Athletes Check Athletic Website

Workouts for 9/16-9/17

Long Tempo Run
10 min warm up
45/50 min at 5K + 60seconds
10 min cool down

Would be ok to run a ez 3 on Sunday or take the day off

Warm-Up Schedule for SPAC 1A Pre-Conference Meet / THE EXTRA MILE

ALL RUNNERS ARE TO BE AT PARK BY 4:00 p.m.

All Male Runners

4:00 - 4:15p.m. Walk course, hydrate, pre meet activities

4:20 - 4:35 p.m. light jog

4:35 - 4:45 p.m. Dynamics/Stretch

4:45 - 4:50 p.m. hydrate

4:50 p.m. Report to start line, 4 to 6 x strides

5:00 p.m. MEN’S RACE

AFTER RACE:  Collect yourself, hydrate, 10-15 minute light jog, Stretch

All Female Runners

5:00 - 5:10 p.m. Walk course, hydrate, pre meet activities, cheer on the guys

5:10 - 5:20 p.m. light jog

5:20 - 5:30 p.m. Dynamics/Stretch

5:30 - 5:35 p.m. hydrate

5:35 p.m. Report to start line, 4 to 6 x strides

5:45 p.m. WOMEN’S RACE

AFTER RACE:  Collect yourself, hydrate, 10-15 minute light jog, Stretch

THIS IS OUR HOME MEET...PLEASE PLAN TO HELP CLEAN UP AFTER.  

IF WE ALL PITCH-IN, WE CAN GET OUT OF HERE AT A DECENT TIME...

THE EXTRA MILE

T

he extra mile is a lonely place, but it is the only path to greatness.

 

There are no fans lining that mile. No cameras. No bright lights.

 

Most of your teammates won’t join you there because your dreams belong to you, not them.

 

Many of your “friends” will tell you that you are wasting your time, because how could they know how badly you want it? They have no idea.

Your coaches and parents may inspire you, but they can’t do the reps. Only you can.

It’s easy to say “I want to be a college athlete” or “I want to be a pro,” because the dream is free. But the hustle? That will cost you. What are you willing to pay? How long are you willing to struggle? Are you willing to experience the pain, the disappointment, and go toe-to-toe with failure? That is what it will take to achieve your dream.

When Steph Curry had to change his shot technique in high school, do you think his friends cared how late he stayed up practicing? How many of his friends were willing to show up an hour early to practice, or stay after, waiting for him to swish five straight free throws before calling it a day? When does your practice begin? When are you satisfied enough to call it quits for the day?

https://youtu.be/rxsdiusm1NQ

When 2x world and Olympic decathlon champion Ashton Eaton takes to the track, he isn’t the favorite because he was born an elite track star (just look at his first pole vault). He made a decision. He decided to become a decathlete and he refuses to let anyone work harder than him. Are you out working everyone you compete against?

https://youtu.be/3qw2BtlR3Dg

Michael Phelps could have stopped at 19 gold medals, but he wanted more, and he wanted them bad enough to be at the pool day after day at 4am. “I can’t remember the last day I didn’t train,” he said. Can you?

https://youtu.be/Xh9jAD1ofm4

No one would have blamed Heather Dorniden for quitting when she fell flat on her face with one lap to go in the Big 10 600 meter Championship, but she got back up and finished. She hadn’t run so many extra miles simply to give up. Have you?

https://youtu.be/xjejTQdK5OI

Greatness requires sacrifice.

You must embrace the struggle.

You must embrace it when it makes you smile.

You must embrace it when it makes you cry.

You must embrace it when it tears your heart out and makes you question everything.

You must embrace it because you are on that lonely journey to the top.

The struggle is a privilege.

You have the privilege of working your tail off when everyone else has called it a day.

You are in the arena. You are spending yourself on a worthy cause.

At best, you may become a champion.

At worst, said Teddy Roosevelt, “at least you will fail while daring greatly, so your place will never be with those timid souls who know neither victory nor defeat.”

If you want to be great at anything in life, then you have to be willing to go the extra mile again and again. The extra mile is a lonely place, but once you go there, you will soon realize it’s the only place you were meant to be.

And when it’s all over, your only regret, if you have one, will be that you didn’t go there more often.

Enjoy the privilege.

Molly Born's Blog: From Running To Cheering On Teammates

Like it or not most of you will experience what this young lady is experiencing...Great read from KS Mile Split.  It's always important to support your team even if you can't participate.

Molly Born's Blog: From Running To Cheering On Teammates
http://ks.milesplit.com/articles/221065-molly-borns-blog-from-running-to-cheering-on-teammates

Meet Volunteers

ATTENTION PARENTS!

We will need your assistance tomorrow at the home meet...See the document below...If you do not know what something is please ask and I will tell you what it is.  I can find something for you to do.


https://docs.google.com/a/lincolncharter.org/spreadsheets/d/13O1ZaGzGQOCOKdcGKZvoxmevMieV4B7hCty0WH_L7yI/edit?usp=sharing

2017 FNL Meet Recap

Near perfect race conditions were in effect on Friday night for the 3rd annual Friday Night Lights meet in Kernersville at Ivey Redmond Sports Complex. This group of harriers took advantage of the well-maintained course and cooler temperatures to accomplish an amazing team performance. Attitudes were very positive Thursday afternoon and that helped to translate to top notch performances on Friday night.

Our fine young men finished second/runner-up to 3A power Marvin Ridge in the invitational race. Considering the type of high profile meet FNL is considered this was a signature performance in the history of LCS XC. I was taken back by the sheer look of hunger and determination on the boy's faces during the race. I definitely saw the hollow, hungry, eye of the tiger on full display.

Senior Kenny Schild ran a seasons best time and was the best I have seen him in a long time. Definitely looked like you were having fun again Mr. Schild! Drew Zink improved slightly on his school record and PR. Nice job Drew! Freshman Patrick Rice had his first big performance of the season with a PR of 18:12. Kinser Hudson had a very solid run clocking a PR by 14 seconds. Jalen Ward and Ryan Wiltshire both made their JV cut. Travis Mullis and Davis Reed both had solid runs. Travis dropped almost a minute off of his previous best. Cutter Law continues to look very consistent and Curtis Herms showed up in a big way setting a personal record still is the early parts of the 2017 season.

For our ladies, Wow! The girls also had a signature performance finishing 4th in the women's invitational race. Senior Emily Elliott led the way finishing with a PR of 21:27. Emily leadership role as captain has translated to enormous results on the course this fall as she has taken ownership of this girls team. Junior Caity Born had a tremendously gutsy performance after dealing with a few set backs this week. Caity showed tremndous maturity and heart in "getting her head right" to race and threw down a PR of 21:45. Senior Maggie Hoey had a tough race but battled through adversity after rolling her ankle to finish with a SB of 21:54. Sophomore Emma Lasarsky had a solid first performance only 10 seconds off of her PR from 1A states last season at Ivey Redmond. Sophomore Alyssa Wright is quickly showing much improvement this season and ran a PR 80 seconds faster than two weeks ago at McAlipine Park. Last but not least. Oh, you Megan Minaudo! First meet of the season, PR of better that 1:21. Broke 23 minutes for the first time ever. What an amazing performance! Megan is showing her potential of being an "X factor" on the girl's squad this year.

WOMEN PR/SB
Caity Born PR 28 seconds
Grace Cary SB
Emily Elliott PR 37 seconds
Maggie Hoey SB
Emma Lasarsky SB
Megan Minaudo PR 1:21 seconds, 1st meet

Alyssa Wright PR 1:20 seconds

MEN PR/SB
Thomas Cruz PR
Curtis Herms PR
Kinser Hudson PR 14 seconds
Cutter Law PR
Travis Mullis PR 58 seconds
Davis Reed SB
Patrick Rice PR 43 seconds
Kenny Schild SB
Jalen Ward SB, JV cut
Ryan Wiltshire SB, JV cut
Drew Zink PR, School Record

MEN- LINCOLN CHARTER ALL RESULTS

EVENT PLACE ATHLETE RESULT

M 5000m 8 Drew Zink 17:00.38

M 5000m 32 Kenny Schild 17:56.11

M 5000m 47 Patrick Rice 18:12.64

M 5000m 52 Curtis Herms 18:19.87

M 5000m 53 Cutter Law 18:21.52

M 5000m 57 Jordan Hudson 18:27.71

M 5000m 107 Davis Reed 19:13.62

M 5000m 146 Jonas Guffey 19:43.61

M 5000m 148 Thomas Cruz 19:59.14

M 5000m 185 Jalen Ward 20:25.92

M 5000m 221 Travis Mullis 20:57.00

M 5000m 278 Ryan Wiltshire 21:29.99

M 5000m 390 John Renegar 22:49.25

WOMEN - LINCOLN CHARTER ALL RESULTS

EVENT PLACE ATHLETE RESULT

F 5000m 27 Emily Elliot 21:27.68

F 5000m 32 Caity Born 21:45.36

F 5000m 37 Maggie Hoey 21:54.79

F 5000m 45 Megan Minaudo 22:13.30

F 5000m 57 Emma Lasarsky 22:29.52

F 5000m 136 Grace Cary 24:53.04

F 5000m 144 Lottie Pate 25:16.45

F 5000m 127 Alyssa Wright 25:03.13

F 5000m 309 Emily Guffey 29:19.48