S TARR ’ S M ILL 2014 P ANTHER C ROSS C OUNTRY P ARENTS AND A THLETE M EETING Chris Kesterson- Head XC Coach Don Livingston – President FLBC May 15, 2014

Welcome Don

Agenda 1.Collect your contact info to communicate over the summer 2.Goals of the Program 3.Meet the Coaches 4.Fall XC Meet Schedule (tentative) 5.Practice Days/Times (tentative), Expectations, What to Bring to Practice 6.Heritage Course Map 7.Summer Running Schedule & 1 st day meeting/conditioning - May 27 at 8am 8.Athlete Expectation in Summer: Mileage Logs and Attendance (1 st meet) 9.Summer Activities 10.Nike Running Camp July Meet your FLBC Booster Club Officers and Volunteer Opportunities 12.Uniforms, Sweats, athlete shirts, parent shirts 13.Registration Process and Fees - August 4, 4:30-6 p.m. and Team Mtg 6-7 p.m. 14.Team Dinners during the Season 15.Volunteer Needs: May 17 PTC XC Team Challenge + course maintenance 16.Fundraiser - Volunteer for Aug Tri-athlon 17.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 oLearn Pace, work hard, work smart, strength, oNutrition, Hydration, Recovery oRace 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 Assistant Coach*: Anne Chrzanowski *Community Coach Assistant Coach: Diana Phillips Assistant Coach*: Beth Wiggins *Community Coach Chris

4. Fall Schedule (tentative) Chris DateMeetLocation 08/23/14Providence InvitationalMcAlpin Greenway Park (Charlotte, NC) 08/30/14Battle of AtlantaNash Farms, Hampton, GA 09/06/14Nike Panther InvitationalHeritage XC Course, Fayetteville, GA 09/13/14Carrollton InvitationalCarrollton Elementary, Carrollton, GA 09/27/14Aubrae GundersonConyers Horse Park, Conyers, GA ***County Championship*** 10/11/14Asics XC InvitationalFox Hall Farms Sporting Club, Douglasville, GA 11/01/14**Region 4-AAAAA MeetHeritage XC Course, Fayetteville, GA 11/08/14State XC MeetCarrollton Elementary, Carrollton, GA Season Meets (**May change) Opportunities to Run Post HS Season 11/15/14USATF Jr. Olympic State ChampionshipHeritage XC Course 11/22/14USATF Jr. Olympic Tri-State Region ChampsHeritage XC Course 11/29/14Foot Locker –South RegionCharlotte, NC 12/13/14USATF Jr. Olympic National XC ChampsMyrtle Beach, SC

Providence Invitational Aug 23 rd 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 4 st * 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: East Independence Blvd., Charlotte NC Payment Deadline: August 4 st

5. Practice Schedule Chris 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

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: Kevin Hilinski Connor Childers Alex Casado Chris Girls Captains: Emily Sims Natalie Free Ana Bankey

2800m 800m 1200m 400m 5000m Course: 1600m 2000m 2400m From the start, head towards the lake (yellow line), then a lap around lake (Red line), continue on loop back to start (red line), then 2 nd full 2000m loop back to finish (Blue) Note: 1 full loop is 2000m, 1 smaller loop around the lake is 1000m 5000m FINISH 3000m STAR T 6. XCHC – XC Course at Heritage Christian Church We meet here for practice

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 (parents are welcome not required) 8-9 am Mtg 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 DaysTimeLocation. Mon8am -9/9:30Oak Grove Elem (behind the school by the track) Tues8am -9:00Play Park behind PTC Library Wed8am -9:30Play Park behind PTC Library Thrs8am - 9:30Play Park behind PTC Library* * may rotate to different locations Sat8am - 9:30Oak 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 create an ID, request to join team: T –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 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 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 1 st 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 Don 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

Nike Panther Inv XC Meet & Region Meet Sept 6 Overview 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 Don 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

12. New Uniforms

12. New Warm-ups

12. Timing for Uniforms, Sweats, Shirts Don We will try on uniforms and sweats tonight –extra small athletes, extra tall athletes You will order online your uniforms & sweats by June 1 st –You go online and place your order: –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 1 st –Send design ideas to –We need a few weeks for developing the artwork and school approvals –Pass these out in August before the 1 st meet

13. Registration Overview Don One registration Period - Aug 4 th 4:30-6:00pm during practice (all docs & pay fees) –First Day of official practice is Aug 4 th 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: 5 documents –1 st doc Registration for athlete + contacts + athlete overview –2 nd doc Fees page –3 rd doc Sizing page- T-shirt sizes and costs –4 th doc Athlete Contract- 5 pages (parent signs and athlete signs) –5 th doc: Physical – 7 pages (parent signs and athlete signs) (turned into Terri Watkins) before August (parent & athlete signs) Communications / updates from team during the summer (communications person) Starting August 4 th : No Physical = no workouts with the team No Registration, Fees, Sizing, Athlete Contract documents = no workouts with the team

13. Fees Don

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 sent out the week of on what to bring Need a parent coordinator Look for an 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 at 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 11 th to Coach Kesterson Don

Questions?