S TARR ’ S M ILL 2015 P ANTHER C ROSS C OUNTRY P ARENTS AND A THLETE M EETING Chris Kesterson- Head XC Coach Don Livingston – President FLBC August 3, 2015

Agenda 1.Communication (collect you contact info) Follow us onTwitter and remind Goals of program (read the may 13 or June 30 Meetgin presentation) 3.Meet the 5 Coaches and Finish Line Booster Club Officers Key Dates ( we will have a one page calendar to pass out) 4.Fall XC Meet Schedule- August races 5.Practice Days/Times before Labor Day and After Labor Day 6.Practice Expectations- Buy your child a watch & What to Bring to Practice 7.Nike & Phidippides Shoes & Spike Day: Sunday August 9 th 2-4pm SMHS 8.Adult Work Days at Heritage - August 8 th and August 15 th 9.Eat to Win Nutrition Seminar- All Athletes Saturday Aug 22 10:30a-12:30p 10.Team Dinners during the season- Sign up 11.Volunteer Needs 12.Partners 13.Budget Don

1. Collecting your Contact Info Weekly s o Communicate with you & your athlete throughout the season o We send out a weekly –recapping results –sharing next week key dates, like team dinners –Sharing when to leave for Saturday XC meet or practice –Requesting volunteer help Follow the team on Sign up for Remind 101: o Text 81010Message o Immediate communications about weather or urgent news 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 oAssessing a course, Race strategy, team racing Teach your athlete about goal setting and discipline oWe do this weekly Friday before the race and oMondays after the race Teach your athlete about teamwork, sportsmanship & responsibility Enable them to have fun and make friends Chris

3. Introducing the Coaches Head Coach: Chris Kesterson Assistant Coach: Anne Chrzanowski *Community Coach Assistant Coach: Austin Enriquez Assistant Coach: Marsha Fraker Assistant Coach: Rob Isaac *Community Coach Coach*: Robb Issac *Community Coach Chris

3. Finish Line Booster Club Officers Officers Don Livingston President Doug FultzVice President Allen & Becky Phinney Treasurers Jenny Hynes Communications Key volunteers: Susan WaltonUniform, Sweats, Spirit Wear Susan DearmanVolunteer Coordinator Don

4. Fall Schedule Chris DateMeetLocation Aug 8 (sat)No Meet (Practice=yes) Aug 15 (Sat)Time TrialsStarr’s Mill Track Aug 22 (Sat)No meet (practice=yes) Aug 29 (Sat)Providence Invite/ Local RaceMcAlpin Greenway Park (Charlotte, NC) / Peachtree City Sep 5 (Sat)Nike Panther InvitationalHeritage XC Course, Fayetteville, GA Sep 12 (Sat)Carrollton InvitationalCarrollton Elementary, Carrollton, GA Sep 19 (Sat)No meet (practice=yes) Sep 26 (Sat)Aubrae GundersonConyers Horse Park, Conyers, GA Oct 3 (Sat)County ChampionshipSandy Creek High School Oct 10 (Sat)Asics XC InvitationalFox Hall Farms Sporting Club, Douglasville, GA Oct 17 (Sat)No Meet (practice=yes) Oct 24 (Sat)Region 4-AAAAA MeetHeritage XC Course, Fayetteville, GA Oct 31 (Sat)No Meet (practice=yes) Nov 7 (Sat)State XC MeetCarrollton Elementary, Carrollton, GA Season Meets Opportunities to Run Post HS Season Nov 14 (Sat)USATF Jr. Olympic State ChampionshipHeritage XC Course Nov 21 (Sat)USATF Jr. Olympic Tri-State Region ChampsAtlanta, GA (Fox Hall Farms) Nov 28 (Sat)Foot Locker –South RegionMcAlpin Greenway Park (Charlotte, NC) Dec 14 (Sat)USATF Jr. Olympic National XC ChampsAlbuquerque, NM

5. Practice Schedule (adjust for the heat) Chris August 3- Aug 8: Mon, Wed, Thrs, Fri- Heritage XC at 4:30-6PM Tuesday at SMHS Track: 6:30am – 8am at Saturday at Oak Grove 8am- 9:45am Aug 10 - Sept 4 : Mon, Wed, Friday at Heritage XC at 4:30-6pm Tues & Thrs at SMHS Track 6:00am- 7:30 (Beat the Heat) Saturday Aug 15 Time Trial at SMHS 7:15 – 9:30am Sat Aug 22 at Oak Grove 8am-9:45am **we may extend for 1 more week after Labor Day based on heat Sept 7 – Nov 6:Tues & Thrs: XCHC at 4:30 - 6:00pm Monday & Wed: SMHS Stadium 4 – 5:30pm Fridays: SMHS Track 4pm-5pm Sat (non race) Sept 19, Oct 17, Oct Heritage at 8am Sunday: On your own (athletes encourage to get together ) ***Athletes should NOT be racing in local road races between Aug 1- Nov 7

6. Practice: Bring a watch & water Physical Before you can start practicing, you must have a physical on file with the school. A running watch We can’t teach them pace unless they have their own watch Good Attitude Water Bottle Towel Good running shoes Warm weather gear: moisture wicking, towel Cooler weather: layers as well as light sweats Cold weather : sweats, hats, gloves Chris

7. Shoes & Spikes Day: Sunday Aug 9 Nike and Phidippides coming to Starr’s Mill HS Sunday August 9 th from 2pm – 4pm Field House Why come: Professional Assessment on your Gait- reco a shoe Save you on a drive to Atlanta for Spikes Discount on Shoes & Spikes No obligation to buy, but I need an estimate of who is coming and size Don

8. Adult Work Days: Aug 8 & 15 August 8: 8am- 12noon Meet at Heritage at the Corner of the parking lot Putting Soil in the cracks of the sod (planted in June) Bring gloves and Flat Shovel Wheel Barrow if you have one Need an extra truck and trailer if you have one August 15: 10am – 12 noon Meet at Heritage at the Corner of the parking lot Putting Soil in the cracks of the sod (planted in June) May spread bark if we have Don

9. Eat to Win Nutritional Workshop -Aug 22 August 22: 8am- 9:30am at Oak Grove Elementary Clean-up in between August 22- Nutritional Workshop 10:30am-12:30pm at SMHS All Athletes on the team are expected Listen to a professional about eating right every week Know what to eat and when to eat before practice & race Recovery after a practice Influence/ input into the shopping list Opportunity to develop a plan Meet at Heritage at the Corner of the Don

10. Team Dinners during XC Season Great way for the athletes to get to know their teammates; 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 o Sat Aug 15 __ Th Aug 27 ___ o Fri Sept 4**___ Thr Sep 10 ___ o Fri Sep 25 ___ Fri Oct 2 __ o Th Oct 8 ___ Thr Oct 22 ___ o Fri Nov 6** ___ ** events to be held at Heritage Christian Church Don

11. Volunteer Expectations & Needs Don We need you to Volunteer for home XC meets – Sept 5 & Oct 24 ; 70+ people Additional Opportunities: Organize names & shoes sizes for Phidippides event on August 9 or 16 from 2-4pm Organize snacks and drinks for the SMHS athletes at home and away meets Help with ice for eight trash cans on Tuesday practices, Sept 8 thru Oct. 27 *Get ice from Heritage Christian Church, fill containers at pavilion. Collect orders of Core Power from parents; chill bottles, distribute to athletes on Tues Photographers at 1 or 2 home & away meets, a few practices (need 2 or 3 people) Sponsorship Team to start working on Track Season sponsorship EOY Banquet – Tues. Nov. 17, 2015 Decorate; Collect $$; Slide Show; Senior Gifts

12. Partners Partners are supporting your team and your athletes They bring expertise and lower the cost being on the team Support your partners Special Medical Partner for 2015 Ankle and Foot Centers of GA: week Weekly practice, weekly meets, Monthly Doctors Special appointment times, use of the Alter G Tread Mill 2015 Partners at&t Peachtree Pediatric Dentistry Starr’s Mill Internal Medicine Eaton Long Orthodontics Don Denise Wilhelm PTC Running Club PTC Tri-Club Georgia ENT Skin Care Specialist

15. Budget Summary Major Revenue Sources 1.FLBC Registration Fees 2.Sept 5 Meet- school entry fees and spectator entry fees 3.Oct 24 Meet- spectator entry fees off set all expenses 4.Donation- PTCRC 5.Sales of Spirit Wear Major Expenses 1.Facilities Use Fees – practice and meets and 3 rd party locations 2.Cost of Shirts for athletes, volunteers, coaches 3.Equipment 4.Meet Entries 5.Transportation Fee for Buses 6.Gifts to Coaches 7.Cost of North Carolina Away Trip 8.Expenses for State Meet 9.EOY Banquet and Awards If you have any questions or want a copy of the budget, they are available upon request. Don

Questions?

12. Timing of Uniforms & Sweats & Spirit Wear Don 1.Uniform & Sweats - required for all Runners You go online and place your order: The Online Store for Starr’s Mill will be open from May 13 thru July 6 thhttp://starrsmill.boathousegear.com/ Boathouse will ship directly to you by August 3 (well before the first meet ) 2.Spirit Wear and Bags- Optional - runners and parents can buy Some items ordered via Boathouse, paid to Boathouse and shipped from them Some items order from Finish Line Booster Club, given out in August 3.Athlete Team Shirt- we hand them out at practice in August 4.Parent Team shirt for volunteering we hand them in August/Sept 4

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 XCHC – XC Course at Heritage Christian Church We meet here for practice Registration is here