STARR’S MILL 2014 PANTHER CROSS COUNTRY PARENTS AND ATHLETE MEETING Chris Kesterson- Head XC Coach Don Livingston – President FLBC May 15, 2014 Welcome Don Agenda 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. Collect your contact info to communicate over the summer Goals of the Program Meet the Coaches Fall XC Meet Schedule (tentative) Practice Days/Times (tentative), Expectations, What to Bring to Practice Heritage Course Map Summer Running Schedule & 1st day meeting/conditioning - May 27 at 8am Athlete Expectation in Summer: Mileage Logs and Attendance (1st meet) Summer Activities Nike Running Camp July 13-18 Meet your FLBC Booster Club Officers and Volunteer Opportunities Uniforms, Sweats, athlete shirts, parent shirts Registration Process and Fees - August 4, 4:30-6 p.m. and Team Mtg 6-7 p.m. Team Dinners during the Season Volunteer Needs: May 17 PTC XC Team Challenge + course maintenance Fundraiser - Volunteer for Aug Tri-athlon Question and Answers Don 1. Collecting your Contact Info • Purpose – Communicate with you & your athlete throughout the summer • During the Meeting: – – – – Use the PCs in the classroom Input info in all the fields for you & your athlete Save it Let the next person input their info Don 2. Goals of the Program • Teach your athlete how to be a better runner o o o Learn Pace, work hard, work smart, strength, Nutrition, Hydration, Recovery Race strategy, team racing • Teach your athlete about goal setting and discipline • Teach your athlete about teamwork, sportsmanship & responsibility • Enable them to have fun and make friends Chris 3. Coaches Introductions Head Coach: Chris Kesterson [email protected] Assistant Coach*: Anne Chrzanowski [email protected] *Community Coach Assistant Coach: Diana Phillips Assistant Coach*: Beth Wiggins [email protected] [email protected] *Community Coach Chris Season Meets (**May change) 4. Fall Schedule (tentative) Date Meet Location 08/23/14 Providence Invitational McAlpin Greenway Park (Charlotte, NC) 08/30/14 Battle of Atlanta Nash Farms, Hampton, GA 09/06/14 Nike Panther Invitational Heritage XC Course, Fayetteville, GA 09/13/14 Carrollton Invitational Carrollton Elementary, Carrollton, GA 09/27/14 Aubrae Gunderson Conyers Horse Park, Conyers, GA *** County Championship *** 10/11/14 Asics XC Invitational Fox Hall Farms Sporting Club, Douglasville, GA 11/01/14 **Region 4-AAAAA Meet Heritage XC Course, Fayetteville, GA 11/08/14 State XC Meet Carrollton Elementary, Carrollton, GA Opportunities to Run Post HS Season 11/15/14 USATF Jr. Olympic State Championship Heritage XC Course 11/22/14 USATF Jr. Olympic Tri-State Region Champs Heritage XC Course 11/29/14 Foot Locker –South Region Charlotte, NC 12/13/14 USATF Jr. Olympic National XC Champs Myrtle Beach, SC Chris Providence Invitational Aug 23rd Charlotte, NC Overview • • • 45 schools, top NC & SC teams McAlpin Greenway Park (site of Foot Locker South Regionals) Flat Fast Course with 1 big hill, narrow start – 9 am - Championship Girls – 9:30 am- Championship Boys – 10 am - JV Girls – 10:30 am - JV Boys Eligibility: • • 20 summer training session by August 4st* Attending practices as of the start of the season (minimum of 3 days as usual) Costs: • $75 for 4 to a room; add $20 if you want 2 to a room • Includes: Hotel, Friday Lunch & Dinners, Saturday, Breakfast & Lunch • Hotel: Holiday Inn Express & Suites- Matthews: 705 443 3100 9420 East Independence Blvd., Charlotte NC 28105 Payment Deadline: • August 4st 5. Practice Schedule August 4- Sept 4 : Mon–Friday*: XCHC at 4:30pm - 6:15 pm (adjust for heat) *Fridays before a meet: SMHS Track 4:00pm - 5:00pm Sept 8 – Nov 7: Tues & Thrs: XCHC at 4:30 - 6:00pm Monday & Wed: SMHS Outside 700 hall Fridays: SMHS Track times vary before or after school Saturday: locations vary; occasional Sunday: On your own (athletes encourage to get together ) We have weekends off to rest: either complete rest or easy runs **Athletes should NOT be racing in local road races between Aug 1- Nov 8 Chris 5. Practice: What to Bring • • • • • • • • Good Attitude Water Bottle Towel A watch Good running shoes Warm weather gear: moisture wicking, towel Cooler weather: layers as well as light sweats Cold weather: sweats, hats, gloves Chris 5. Introducing the Captains Boys Captains: Girls Captains: • Kevin Hilinski • Connor Childers • Alex Casado • Emily Sims • Natalie Free • Ana Bankey Chris 6. XCHC– XC Course at Heritage Christian Church the start, head towards the lake 5000m Course: From continue on loop back to start then 2 then a lap around lake (Red line), full 2000m loop back to finish (Blue) (yellow line), nd (red line), Note: 1 full loop is 2000m, 1 smaller loop around the lake is 1000m 400m 2800m 1600m 3000m 5000m FINISH We meet here for practice 800m 2400m STAR T 2000m 1200m 7. Summer Running Schedule Why Run? • • Majority of improvement comes in the off season Your competition is training over the summer Athlete Meeting on May 27 (Tuesday) at 8am at Mr. Livingston’s House • 8-9 am Mtg (parents are welcome not required) 9-10 am running Overview • • • • • 10 Weeks: May 27 - Aug 3: 50 workouts 3 work out Groups based on age and running experience Distance will slowly increase through the summer Easy days and faster days Strength work after running on 4 days Days Time Location . Mon Tues Wed Thrs 8am -9/9:30 8am -9:00 8am -9:30 8am - 9:30 Oak Grove Elem (behind the school by the track) Play Park behind PTC Library Play Park behind PTC Library Play Park behind PTC Library* * may rotate to different locations Sat 8am - 9:30 Oak Grove Elem (behind the school by the track) If you have not run in 4 weeks you should start tomorrow to ease into 5/26 start Don 8. Summer Training- Athlete Expectations • Practice is completely voluntary. • If you want to get better come to practice and put the work in. • We will have 5+ running workouts and 4 days of strength workouts • Bring a watch; if you do not have one, buy one • Each day you come, sign the list with the captains (for NC meet) • Track your workouts and miles: – go to www.Running2win.com; create an ID, • request to join team: T-603 681 335 03-24 – After the workout, use the mileage log, write comments about workout, soreness, how you felt – I will checking for mileage & comments on soreness and responding • Be smart about recovery: protein, eat 3 meals a day, hydrate every day Don 9. Summer Activities Nike Running Camp July 13- 18 • We already have 24 SMHS athletes confirmed (16 boys, 8 girls) • Plus an additional 16 from Landmark, McIntosh, Northgate, Rising Starr • Registration is almost closed; there are 30 spots left out of 250 Social Activities-- Determined by the Captains • Follow along in Facebook • Twitter Team Get Together- Overnight Training • Friday Aug 1 & 2 Boys; Aug 2 & 3 Girls • Spend the Night in Cabins • Whitewater Tubing Captains 10. Nike Running Camp- July 13-18 Overview • Outstanding running location: Mountains of NC, wooded trails, track • Camp is going for 30+ years, well managed • 250 athletes placed in 20 different training groups based on ability • Sleep in dorms at UNC- Asheville; 4 people in a suite • Excellent, highly nutrition meals • Classes, running form diagnosis, try Nike product, • Social activities each day- hang with your SMHS friends+ LMC, MHS, BMS, RSMS Bus from PTC Chance to earn some money towards Running Camp; Up to $300 ~ 33 hours Dates: May 28- June 20 (3 weeks) * • Work on yard/ barn maintenance (no stall work), May 28- June 20 • Need to have skills before you start or after 1st day * * Other work at Heritage- weekly cutting grass, • Payments made directly to Nike Running camp Don 11. Finish Line Booster Club Officers Don Livingston – President Gail Hilinski- Vice President Allen & Becky Phinney – Treasurers Laura Snitzer- Communications/ Website Robin Childers – Uniform, Sweats, Shirts Coordinator Secretary & Volunteer Coordinator (Open Position) Don 11. FLBC & Volunteer Expectations Expectations • We host 2-3 Meets and need 60+ volunteers: • course marshal, Parking, packets, water station, finish line, course Set-up, concessions, hospitality, sponsor media/set-up, Asst XC Meet Manager • Or Sponsorship Team- Cross Country (May – August ) Additional Opportunities: • Travel Coordinators (1 away meet + State) • Nike Pizza Party for XC Meet • Athlete Food and Drinks for each away meet • Team Dinners for XC before meets • EOY Banquet & Senior Awards & Slide Show • Photographers for meets Don Nike Panther Inv XC Meet & Region Meet Sept 6 Overview • • • • 30-40 teams 6-8 races (2-4 Varsity, 2 JV, 1-Freshman, 1-Middle School) Time: 7-12:30am Location: XC Course at Heritage Christian Church Volunteer Needs (~ 50+ people) • • • • • • • • • (same for both meets) Course Set-up the day before: stakes & Flags (10) Course Marshals/finish line- (12) 2 shifts of 6 Parking- (18) 2 shifts of 9 Concessions & Water Table (6) 2 shirts of 3 Coaches Hospitality Check-in Packet Pick-up (2-3) Rabbits (bike)- Sweepers in golf carts (2 shifts of 2) Sponsor media set-up/signs Course take-down after the meets 12. Uniforms & Sweats Rationale: 1. Last year we made a move to new Company Boathouse • They’re a custom manufacturer and will always keep our style in stock • Outstanding reputation • Good pricing 2. Upgraded the Starr’s Mill look- quality uniforms & sweats Don 12. New Uniforms 12. New Warm-ups 12. Timing for Uniforms, Sweats, Shirts • We will try on uniforms and sweats tonight – extra small athletes, extra tall athletes • You will order online your uniforms & sweats by June 1st – You go online and place your order: www.starrsmill.boathousegear.com/ – The Online Store for Starr’s Mill will be open from May 15 thru June 1st – Boathouse will ship directly to you by early July (well before the first meet ) • We order team t-shirts and other spirit wear on August 4th – Any athlete interested in designing t-shirts must submit by July 1st – Send design ideas to [email protected] – We need a few weeks for developing the artwork and school approvals – Pass these out in August before the 1st meet Don 13. Registration Overview • • • • • • One registration Period - Aug 4th 4:30-6:00pm during practice (all docs & pay fees) – First Day of official practice is Aug 4th from 4:30- 6pm And Parent- Athlete Team meeting 6-7pm AFTER practice (any questions) Assembly line of parent volunteers collecting 4 of the 5 documents Try on T-shirts, order, and any other spirit wear Go to the website to get the 5 documents: www.starrsmilltfxc.com 5 documents – – – – – • 1st doc Registration for athlete + contacts + athlete overview 2nd doc Fees page 3rd doc Sizing page- T-shirt sizes and costs 4th doc Athlete Contract- 5 pages (parent signs and athlete signs) 5th doc: Physical – 7 pages (parent signs and athlete signs) • (turned into Terri Watkins) before August (parent & athlete signs) Communications / updates from team email during the summer (communications person) Starting August 4th : • No Physical = no workouts with the team • No Registration, Fees, Sizing, Athlete Contract documents = no workouts with the team Don 13. Fees Pay in May Base Price + Volunteer Deposit Pay in July Base Price + Vol. Deposit + Travel Meet Pay in July Price Price Price Price Price $190 $190 $100 $100 Price varies varies Price varies varies varies varies Price Price Uniform Only Uniform and Sweats Uniform Top (Singlet) Uniform Bottom Sweat Jacket w/ name and sports embroidered on right chest of Jacket Sweat Pants w/name embroidered on the upper right pant leg Shipping directly to your home ~ $34 $34 $96 $54 $9 Base Regitration Fees $227 Price Includes costs for: meet entry fees, practice facilities fees, Transportation fee for day meets, Athlete team shirt, 1 parent shirt, 1 car magnet, coaches' stipends, Team equipment, EOY Banquet Awards, Other operating costs Parent- Volunteer Deposit This is refunded at the end of the year if parents work 3 home meets Additional Items Spike/ Shoe Bag w/ name embroidered on shoe bag 2nd or 3rd Parent T-shirt Team Jacket for Parents, just like the Athlete's jacket Banquet Ticket for parents and guests Price Price is $25 Price is $12 per shirt Price $98 per jacket $17.50 per person Charlotte, North Carolina Overnight XC Meet order online Price Overnight XC Meet on Aug 23&24 to Charlotte- NC includes: meet entry fees, seat Price is $75 on 55 passenger motor coach, 2 meals on Friday and 2 meals on Saturday, hotel room - assumes 4 athletes to a room Additional Cost, if you want 2 people to a room Price is $25 Totals Don Uniform+ Sweats cost Base Registration Fee + Volunteer Deposit Additional Items Overnight XC Meet Grand total $75 $227 $0 varies $0 $227 $0 $290 varies $0 $290 $0 $290 varies $75 $365 14. Team Dinners during XC Season • Great way for the athletes to get to know their teammates; usually 50 athletes • Either 1-2 nights before the meet; 6-8pm • Host provides home • Co-host provides plates, plastic ware, napkins • Parents bring food, rotate what to bring based on last name • Email sent out the week of on what to bring • Need a parent coordinator • Look for an email coming mid/late August to sign up to be a host/co host Don 15. May 17 Volunteer Needs May 17 PTC XC Team Challenge 7:30a – 12 noon • Future XC Runners: Elementary and Middle Schoolers • HS Athletes are the volunteers – Course Marshals – Rabbits and Sweepers – Handout Awards – Help Coach Walker with Timing Plus May and June maintenance workdays at XCHC : time tbd • Need adults and athletes – Spread soil, seed, fertilizer, hay stray – mark off area and sprinkling – Cut the grass weekly Please sign up or send me an email at [email protected] Don 16. Triathlon Fundraiser Why? What role? When: • Pre Meeting- Thursday Aug 14 • Volunteering – Saturday Aug 16 – be at your assigned station- 6:45am – will be done apprx 10-11am More Details are available Form Due in by Monday August 11th to Coach Kesterson Don Questions?