McLean SPRING Track and Field 2013

Communication I do most of my communication through email Weekly emails with practice times, race address and other important information Please email me now – Jason.Simoni@fcps.edu

Goals for the Season Encourage athletes to become passionate about track and field Develop bonds and friendship that last a lifetime

Coaches Coach Simoni Coach Farmer – Throws + Strengthening Coach Bonnell -- Distance Coach Ney – High jump, long jump, triple jump Coach McAfee – Pole vault

Equipment Quality running shoes Trainers for Practices New every 250-300 miles Gait and foot strike should be measured for a shoe that properly complements the runner Trainers for Practices Spikes for races only Watch (Timex Ironman Triathlon) Compression shorts/undergarments Need to be white if worn under racing uniform

Practices Athletes are expected to be at ALL practices Monday --Friday 3:00-5:00pm No Thursday after school practice Runners will be expected to run on their own on Thursdays All tutoring and appointments should be scheduled for Thursday The practice before races are mandatory – those absent will be ineligible to run Family Emergencies are the only acceptable excuse Injured athletes that expect to run again should still report to practice/races unless they have talked to the coaches about not coming E-mail excused absences to Coach Simoni

Shoe Night Road Runner Sports – Falls Church Date: Reschedule for = 3/12 6:30pm (Free Pizza!!) Help our team earn $$ Free spikes/shoe raffle!! Free Gait/Stride analysis

Liberty District Meets These races are for JV athletes and some Varsity members 4/3 @ TJHSST 4/10 @ Marshall High School 4/17 @ Madison High School 5/1 @ McLean High School We will need 18 parents to help with the finish line + additional helpers in the concession stand and supervising field events during the 5/1 Home Meet

Invitational + Championship Meets These races are for the top runners on our team only Battlefield Relays – 3/16 CNU Captain’s Classis – 4/6 Gojekian Twilight Classis – 4/12 Possible Invitational – 4/19 + 4/20 Penn Relays – 4/25-4/27 Gar-Field Invitational 5/4 Penultimate Invitational 5/11 Liberty District Championship – 5/14-5/15 Northern Region Championship – 5/23-5/24 VHSL AAA State Championship – 5/31-6/1

Varsity Letter Runners who participate in one of the following races will earn a Varsity Letter: Liberty District Championship Northern Region Championship VHSL State Championship Runners must come to all required practices and races to qualify for Varsity Letter Seniors who have been with the team for 2+ years that are in good standing (come to all practices and races) can earn a Varsity letter

Fundraising Domino’s Pizza Cards Each runner must sell at least 5 cards Please return a check made out to McLean High School by 3/20 for the cost of the cards We are raising money to cover the cost of new uniforms, timing equipment, and a pole vault pit

Spirit Wear All orders will be completed online this season! I will send an email with information about spirit wear as soon as we finalize the order from

Nutrition Breakfast is essential Everything in Moderation Eat throughout the day Lots of water (carry a water bottle to class)

Injury Prevention/Treatment Athletes must tell one of the coaches when they are injured Trainers are available during all practices and races to assist Remember R.I.C.E. Rest Ice Compression Elevation Your athletes will be sore!

Questions?