COACHES Eric Lider-Head, 30+ years at LO Christina Hill-assistant, 6 years XC, 8 years track Kevin Bransford-assistant, 3 years XC, 3 years track Will hire another coach We are changing how we train based on what we learn. We are training different than last year. “Family, Fun, Fitness and Fast” Team outlook so far: 110 and more are coming

TRIANGLE Athlete, coaches and parents…we all have the same goal…good character and performance “Release your athlete to the program” Trust communication Athlete is accountable, they write s and communicate with the coach We will be communicating with your athlete via s, texts and phone calling. It will be professional communication.

ATTENDENCE Expect everyday. I do not take roll. Kids want to be there Athletes are responsible. If they have to miss then they need to talk to a coach. Athletes need to , text or talk to us about where they are. It is not the job of the parent. Homework-kids get slammed. We can wheel and deal but they need to do the talkin’ to coaches I support kids other activities I believe family is important

40 DEVELOPMENTAL ASSETS I am a believer and I use them all the time They changed me as a parent, teacher and coach I blame assets for having 100 kids on the team Empower our youth to develop the team climate. They will do it better than you or I. Speak differently, use phrases like: – “It’s not like you to_____” What happened? – “That’s going to be tough. What are you going to do?” – “Tell me what I (saw, heard, know etc)?

RACE COURSE Athletes are expected to learn the course. Even if a monitor sends them the wrong way, they are responsible. Our course is very hard and slow At away meets : Ask coaches about the course, where to watch from. Wear your running shoes and join us in the viewing and cheering.

MEETS At District and Invitationals-7 entered at varsity, unlimited JV. League meets Varsity can enter 12 Race is 5000 (5K) = 3.1 miles. Early season 3000 (3K) race is offered. Race order varies according to the League SOP’s (Mt Hood and Three Rivers) and Invites. I will send schedule via .

SCORING Place you earn is the points you get, ie 1 st place = 1 point, 33 rd place = 33 points Low score wins.( =15) “Perfect XC score” Team score is based on adding the 5 lowest scores. #6 and #7 can make the other team score higher and break ties Often you do not know the final score until the results are finished. I am always looking for our 5 th runner

BUDGET Sources of funding: school budget ($400) and ASB (fundraising)-we will not sell door to door. Activity fee ($300) goes to General Fund-I do not see any of it. So we “raise” about $30,000 (100 x $300) for the District District pays for coaches and transportation

TRAINING Low miles (used car, injuries (8 out of 10), lifetime runner) CIRCUIT TRAINING-Total body strength: Tuesdays, Thursdays 4 Types of stretching (static, dynamic, PNF, compression), Static is best done at end Flexibility-dynamic flexibility Barefoot running. Foot strength. Good but needs a slow transition

TRAINING Date Pace (DP)-how fast are you today. This is their PR Goal Pace (GP)-goal at end of season Talk to your athlete about their DP and GP Long Runs are the foundation We do these 1x / week Workout: – TODAY – 4 x 1000 at DP – 1 x 1000 at GP – END of SEASON – 1 X 1000 at DP – 4 X 1000 at GP

PASTA FEEDS Sign up- Tessa Jensen-Coordinator Great way to get to know our team Combine houses or just do it yourself, we will adjust Recruit helpers Info on Web site Ban alcohol at Pasta feeds-school activity

PIZZA After (almost) every meet (usually not after Saturday meets) Flying Pie-by New Seasons Tradition-team bonding, lots of laughs, talk about meet and the results Combine with others to order a pizza Order ahead of time otherwise an hour wait Sometimes kids eat and go-homework

INJURIES Our Athletic Trainer is Ron Moore. He is the best I have ever worked with Sports Medicine doctor vs a GP PT we have a recommendation…LO Physical Therapy (LO FITT) Alternative activity…AQX Coach Hill), bikes, swim

SICK, STRESS,ETC If sick, then stay home. When they have the energy to train then they can return When the weather changes (rain), get sick If school gets to be too much, we can adjust.

RECOVERY Bring something to eat at the beginning of practice and end of practice. Window of Opportunity No on sports drinks. Dilute down a lot. Chocolate milk is the best Part of being an athlete is time management. – If your kid is a “mess” we may ask for an hour or we may send them home (not as a punishment)

BUS RIDES I want all kids to ride the bus to and from meets. It is all part of the team climate chatting, singing and Alma Mater I know you have plans, dinner, etc, but I want you to pick them up at the high school It is very important. They must ride the bus (or with a parent) to the meet, if they want to compete.

UNIFORMS Singlets, shorts, spandex warm-up pants jacket Rules say all must match on varsity Please wash cold Do use dryer for pants, jacket Do not use dryer singlet or shorts Spandex-order own cost is about $25 End of the year will collect and must have numbers that match. Make sure the uniform is dry when returned.

WEB PAGES My List athletic.net BOOKMARK this all meet results, ranks TRL and state, whole nation LOXC web page. I need someone to me If you are not getting my s then send me an telling first look in your JUNK MAIL I would want both athlete and parents, grandparents, etc. to receive s

LOXC Gear Everyone needs a watch Shoes-light trainers, shoes usually last 1 ½ seasons or miles Racing Flats-will help varsity runners Kids will design and then take orders for T- shirts, sweats. Not a “have-to”. Let me know if there are finances that are in the way.

TO DO Sign up for Snacks, Lynn Worth, Sign Up for Pasta Feeds Join the Booster Club Tour of the Batcave???? Talk to coaches Thanks so much for coming tonight.