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 May 13, 2015

Welcome Don

Agenda 1.Collect your contact info to communicate over the summer 2.Goals of the Program 3.Meet the Coaches and Meet the Captains 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 26 at 8am 8.Athlete Expectations in Summer 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.Travel Meet: Providence Invitational – Cost & Requirements to run the 1 st meet 14.Registration Process and Fees - August 3rd 4:30-6pm and Team Mtg 4:30-6pm 15.Team Dinners during the Season 16.Volunteer Needs: May 16 PTC XC Team Challenge + course maintenance Don

1. Collecting your Contact Info Purpose –Communicate with you & your athlete throughout the summer –Collect the athlete shirt sizes to order them –Communicate with you about Aug 3 Registration Meeting During the Meeting: –Use the PCs in the Media Center –Input info in all the fields for you & your athlete –Save it –Let the next person input their info Don Please provide your info again, even if your athlete was involved in the past season or year

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 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 tant Coach*: Robb Issac *Community Coach Chris

4. Introducing the Captains Boys Captains: Nick Bryant Will Dearman Reed Livingston Chris Girls Captains: Sarah Phinney Dori Turnier Sammantha Herr

4. Fall Schedule Chris DateMeetLocation Aug 15 (Sat)Time TrialsStarr’s Mill Track Aug 22 (Sat)No meet Aug 29 (Sat)Providence InvitationalMcAlpin Greenway Park (Charlotte, NC) Sep 5 (Sat)Nike Panther InvitationalHeritage XC Course, Fayetteville, GA Sep 12 (Sat)Carrollton InvitationalCarrollton Elementary, Carrollton, GA Sep 19 (Sat)No meet 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 Oct 24 (Sat)Region 4-AAAAA MeetHeritage XC Course, Fayetteville, GA Oct 31 (Sat)No Meet 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. Fall Practice Schedule Chris August 3- Sept 4 : Mon–Friday*: XCHC at 4:30pm - 6:15 pm ** *Fridays before a meet: SMHS Track 4:00pm - 5:00pm **we may adjust practice time a couple of days / week based heat Sept 7 – Nov 6:Tues & Thrs: XCHC at 4:30 - 6:00pm Monday & Wed: SMHS Stadium 4 – 5:30pm Fridays: SMHS Track 4pm Saturday: locations vary; occasional Sunday: On your own (athletes encourage to get together ) We have weekends off to take a break from racing: either workouts or rest ***Athletes should NOT be racing in local road races between Aug 1- Nov 8

5. Practice: What to Bring Physical Before you can start practicing, you must have a physical on file with the school. 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

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 Registration is here

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 26 (Tuesday) at 8am at Mr. Livingston’s House (parents are welcome, not required) 8-10:30am: 8-9 am Mtg 9-10 am running 10:00-10:30 Core Overview 10 Weeks: May 26 - Aug 2: 50+ workouts 3 work out Groups based on age and running experience Distance will slowly increase through the summer Easy days and faster days; long days and shorter days Strength work after running on 4 days DaysTimeLocation. Mon8am -9:30/ 10aOak Grove Elem (behind the school by the track) Tues8am -9:00amPlay Park behind PTC Library Wed8am -9:30; 9:45-11amStarr’s Mill High School (running & weights) Thrs8am - 9:30amPlay Park behind PTC Library Fri8am-9amPlay Park behind PTC Library (for those running higher mileage) Sat8am - 9:30/ 10aOak 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

Summer Youth Performance Training w/ a personal trainer Youth Performance training is one Personal Trainer with up to 4 Students. – Core Strength, Flexibility, Muscle Strength and Endurance. Advantages – Personalized training, in a 2-4 person group setting. – Lower cost than one-on-one training. About $10 per session Two one hour sessions per week. Plus unlimited Team Training and unlimited use of the club. Starts as early as May 25 th runs till Aug 2 nd – Minimum of two students to secure a session time. – Session times are flexible, but based on first come, first serve and instructor availability. Cost: $ To get started, contact: TJ Moats at or 7. Summer Strength Opportunities Option 1: Wed at MHS at 9:45-11am strength conditioning (circuit) after 8am-9:30am Run Option 2:

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 4-6 running workouts and 4 days of strength workouts Each day you come, sign the list with the captains (for NC meet) Bring the Big 6 : 1.Good attitude 2.Good running shoes 3.Warm weather gear: moisture wicking 4.Towel 5.Water and protein recovery drink 6.Watch, if you do not have one, buy one Complete your mileage chart each day after your run and put in folder Be smart about drills and stretching to prevent injury Be smart about recovery: protein, eat 3 meals a day, hydrate every day Don

8. Summer Training- Coming Back from Injury Alter- G Tread Mill at Ankle and Foot Centers of Georgia Good for: Shin Splits, Achilles, Ankle sprain and more Benefits: Anti-gravity Tread Mill allows you to adjust % of your weight applied to your legs Adjusts from 20% up to 95% Cameras on the tread allows to watch your foot strike Special Partnership between SMHS XC and Georgia Ankle and Foot Center How it works: 1.You need a doctor referral for Alter G Machine a part of Physical Therapy; Use ankle and foot Centers of Georgia Orthopaedic Doctor or Use your own Orthopadeic doctor, need patient name, DOB, parents signature 2.Their physical therapist will do an initial evaluation, then athlete can use the Alter G machine 3.Parents sign a release 4.Use of Alter G or another machine Call ahead for an appointment Use during business hours; A physical therapist must be present 1 hour for use of either machine - Cost of $10 for 1 hour 5. Call Special Number number. Ask for Todd Domangue or Wendy Coleman.

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 July 24 & 25 (Fri & Sat) boys, July 25 & 26 (Sat & Sun) 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 45 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 Meals: Excellent, highly nutritional Classes, running form diagnosis, try Nike product, top notch coaches Social activities each day- hang with your SMHS friends+ LMC, MHS, BMS, RSMS Bus from PTC - optional Chance to earn some money towards Running Camp; Up to $300 ~ 33 hours Dates: May 28- June 20 (3 ½ wks) * 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, maintenance Payments made directly to Nike Running camp Don

11. 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

11. FLBC & Volunteer Expectations Don To run a large team required parents to help with administration and meet management Expectations: We need you to Volunteer for all home XC meets (2), we need 70+ people for the meet alone Or Be a part of the Sponsorship Team- (May – August ) Additional Opportunities: Core Power Czar/ Czarina- Order directly thru Coke; pass out to parents ($2.20/ bottle) Travel Coordinators (1 away meet + State) Team Dinner on Sept 4 night before our home XC meet Athlete Food and Drinks for each away meet Team Dinners for XC before meets EOY Banquet & Senior Awards & Slide Show

11. ATT Panther Inv XC Meet & Region Meet Sept 5 Meet Overview teams 6 races (2 Varsity, 2 JV, 1-Freshman, 1-Middle School/Open) Time: 7am-12:30pm Location: XC Course at Heritage Christian Church (XCHC_ Volunteer Needs (~ 60+ 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 Oct 24 Meet Overview: 13 teams, 4 races, 7am- 12 noon; XCHC Don

12. Uniforms & Sweats & Spirit Wear Don 1.Uniform & Sweats - required for all Runners We use Boathouse, custom manufacturer, will always keep our style in stock Same as for track You order via Boathouse website, you pay Boathouse, they ship it to you Outstanding reputation Good pricing 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 We collect the money, we hand them out at practice 3.Athlete Team Shirt- included in your fee, handed out at practice once you pay your fees 4.Parent Team shirt for volunteering, including in the fees Must be a member of FLBC and volunteer to get your shirt

12. Uniform & Sweats

12. Spirit Wear Don Half Zip Pull Over With SM logo Order via Boathouse Polo Shirt With SM logo Order via Boathouse

12. Spirit Wear Don Beanie Hat With Panthers Order via FLBC Headband With Panthers Order via FLBC

12. Spirit Wear & Shoe Bag Don Sweater Vest With SM Logo Order via FLBC Neck Tie With Panthers Order via FLBC Shoe Bag With SMHS XC & Name embroidered on it Order via FLBC

12. Starr’s Mill Boathouse website for ordering If you are new runner to the team select the Bundle of Single, shorts, Jacket and pants Polo shirt to be added if enough interest

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

13. Providence Invitational Aug 29 th 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 2nd Be a fully paid member of the FLBC Meet expectations of the Athlete contract; including Attending practices as of the start of the season (minimum of 3 days as usual) Costs: $100 for 4 to a room; add $30 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 3 th the same day that the registration fees are due

14. Registration Overview Don One registration Period - Aug 3 rd 4:30-6:00pm during practice (all docs & pay fees) –First Day of official practice is Aug 3 rd from 4:30- 6pm And Parent- Athlete Team meeting 6-7pm AFTER practice ( provide updates) Assembly line of parent volunteers collecting 4 documents In June/July, Go to the website to get the 4 documents: Fill all 4 registration documents and bring them to the meeting –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) Note: you must have your physical turned into Terri Watkins before August 3th (parent & athlete signs) in order to practice with the team Communications / updates from team during the summer (communications person) Starting August 3rd : No Physical = no workouts with the team No Registration, Fees, Sizing, Athlete Contract documents = no workouts with the team

4 Items PriceWhat’s included Payment and Timing Comments Uniform & Sweats (1 st year on the team) $220 Singlet Bottom Warm-up Jacket w/name Warm-up Pants w/ name May 13- July 6 Pay Boathouse directly Order through the Boathouse website, special SMHS store Store Opens May 13 Store Closes July 6 Ships directly to you Arrives before Mid July Registration Fee $315 Team facility & equipment expenses Gifts for Coaches Team Travel Expenses Athlete Shirt, Banquet ticket August 3 Two ways to reduce the cost: Work 2 XC meets earn $100 Sponsorship team – sell $1250 and earn $190 No Tri-athlon fundraiser this year Providence XC Meet Fee $100 Charter Bus Hotel – 4 to a room Meals for the trip August 3 +$30 extra for 2 in a room 1 st 50 athletes to pay go Priority: Seniors  Freshman Must pay base fee in full Spirit Wear Option $20-$40 per item Polo Shirt w/ logo Quarter Zip w/ Logo Shoe bag Beanie Hat/ headband Tie or Sweater Vest May 13- July 6 for boathouse August 3 for FLBC

15. 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

16. Volunteer Needs May 16 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 – Check- in, Chute, Timing Plus May and June maintenance workdays at XCHC : time tbd Need adults and athletes –Lay Sod –sprinkling –Cut the grass weekly – Lay bark – Aug 8 (in the morning) Please sign up or send me an at Don

Questions?