And away we go...Week One 8/1-8/6 Practice Schedule

WEEK ONE - XC PRACTICE SCHEDULE

Day	Time	Location	Transportation
Monday, August 1	8:00 - 9:30 am	LCS - Denver	Linc Athletes Check Athletic Website
Tuesday, August 2	8:00 - 9:30 am	LCS - Denver	Linc Athletes Check Athletic Website
Wednesday, August 3	8:00 - 9:30 am	LCS - Denver	Linc Athletes Check Athletic Website
Thursday, August 4	8:00 - 9:30 am	LCS - Denver	Linc Athletes Check Athletic Website
Friday, August 5	8:00 - 9:30 am	LCS - Denver	Linc Athletes Check Athletic Website
Saturday, August 6	Run Own Your Own (OYO)	NA	NA

2016 LSC XC CAMP

We are finally here!  2016 LCS XC Camp starts in a few days.  Below are a few things to remember and some times for the camp.  Also know that Monday 7/25 is an optional summer workout day @ LCS 8:00 am.

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

2016 XC Shorts/Spandex

Below are our shorts/spandex for the 2016 XC season.  

Adidas is discontinuing the short from last season so we are going to have to go with a new style.  Both are reasonably priced.  I have included several sites where you can order the shorts/spandex.  

These are purchased by you and obviously yours to keep.

Girls if you had rather use a short style e-mail me and I can direct you to one.  Just remember that you girls who are most likely going to compete Varsity you will need the spandex so we are in compliance with our uniforms for regionals and states.  

The spandex are the same ones we used two seasons ago so some of you already may have them and in that case will not need to purchase unless you choose to.

Please do this ASAP so you will be sure to have them.  My goal is that everyone have the shorts/spandex by 8/27 Providence Invite at McAlpine.

Nike Men's Anchor Short - Scarlet (Red)


http://www.runningwarehouse.com/Nike_Mens_Anchor_Short/descpage-NMANSH.html

http://store.nike.com/us/en_us/pd/anchor-running-shorts/pid-10232259/pgid-10232253

https://www.vsathletics.com/store/Nike-Mens-Anchor-Short.html




Nike Women's Tempo Boy Cut Short - Scarlet (Red)

http://www.runningwarehouse.com/Nike_Womens_Tempo_Boy_Short/descpage-NWTBSH.html

https://www.vsathletics.com/store/Nike-W-Tempo-Boy-Cut-Short.html

http://www.eastbay.com/product/model:208376/sku:03642612/nike-team-tempo-boy-shorts-womens/maroon/white/#sku-03642658

2016 LCS Summer XC Camp

Below is the link and the list of those that are registered as of 7/16 for our HS XC Camp.  Please get online and register ASAP.  Please do this before the first day bc it will cause us to get behind schedule.  Everything is online.  Cost is $55.  IF YOU DO NOT REGISTER, YOU CANNOT PARTICIPATE THIS YEAR. PLEASE GET THIS DONE ASAP!!! http://www.lincolncharter.org/student-life/summer-camp/ Wilz, George

Zink, Andrew

Fricker, Daniel

Hughes, Austin

Gavin,Theresa,GUEST

Elliott, Emily

Aliff,Jennifer,GUEST

Willis, Ashton

Wright, Alyssa

Cary, Grace

Coles, Michael

Barlow, Nathan

2016 LCS XC GOLF TOURNAMENT

TRACK UNIFORMS

I NEED ALL TRACK UNIFORM TOPS BY THE END OF THE WEEK, FRIDAY MAY 20th.  THIS IS FOR THOSE WHO RAN AT 1A WEST REGIONALS.

THE GIRLS RUNNING AT STATES MAKE KEEP THEIR TOP UNTIL DONE RUNNING

Details for 5/14 1A WEST Regionals at Cherokee HS

General Notes for 5/14/16 1A West Regionals

• PLEASE MAKE SURE YOU TOUCH BASE WITH COACH BORN FOR WHAT YOU PLANS OR NEEDS ARE FOR TRANSPORTATION ON SATURDAY 5/14.  markborn73@gmail.com or 704-530-2070
• Coach Born will be taking lead on Saturday.  
• There will be transportation provided from LCS - Denver on Saturday.  Everyone (Including Lincolnton athletes) need to get to LCS - Denver by 5:15 am on Saturday.  No transportation will be provided from Lincolnton to Denver on Saturday.

• If you are planning on going up the night before, please let Coach Born know
• If you are able to bring snacks/drinks please sign up on the link below
• Bring some cash. Runners will most likely stop on the way home for food. Also there will be t-shirts for sale if you want one.
• Field events should be at Cherokee by 9:00 am. 4x800 relays by 10:30 am. All others by 11:30am.
• Below is also a link for directions to Cherokee High School

LINCOLN CHARTER ITINERARY

2016 1A WEST REGIONAL TRACK & FIELD

Cherokee High School

200 Ravensford Dr

Cherokee, NC 28719

ADMISSION FOR THE MEET WILL BE $7 FOR SPECTATORS

Saturday, May 14th

5:15 am Arrive at LCS - Denver Campus

5:30 am Depart LCS - Denver Campus for Cherokee High School

9:00 am Arrive at Cherokee High School

10:00 am Field Events 

                 Women’s SHOT PUT followed by Men’s SHOT PUT

   Men’s DISCUS followed by Women’s DISCUS
   Women’s HIGH JUMP followed by Men’s HIGH JUMP
   Women’s POLE VAULT followed by Men’s POLE VAULT 
   Men’s LONG JUMP followed by Women’s TRIPLE JUMP
          Women’s LONG JUMP followed by Men’s TRIPLE JUMP

11:30 am 4 x 800 Relay
12:15 pm Opening Ceremonies
12:30 pm Semi – Finals (Top 2 from each Heat, then 4 fastest times advance to FINALS)

     100m Hurdles
     110m Hurdles
     100m Dash

1:30 pm RUNNING EVENTS FINALS (Top 4 Advance to STATE)

     100m Hurdles
     110m Hurdles
     100m Dash
     4 x 200m Relay
     1600m Run
     4 x 100m Relay
     400m Dash
     300m Hurdles
     800m Run
     200m Dash
     3200m Run
     4 x 400m Relay

4:30 pm Leave Cherokee for LCS - Denver Campus

8:00 pm Arrive LCS - Denver Campus

These times are approximate.  Runners will call with exact times of departure.  Will most likely stop for food on the way home.

Link For Snack Sign-Up

Link for Directions from LCS