1. 2014 Coach Simoni Coach Fifer Coach Musgnug
McLean Cross Country
2014
Coach Simoni
Coach Fifer
Coach Musgnug

2. Liberty Conference 6 Liberty Conference Hayfield Langley Madison
McLean
South Lakes
Washington & Lee
Yorktown

3. Goals for the Season
Encourage athletes to become passionate about long distance running
Develop bonds and friendship that last a lifetime

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

5. 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!

6. Equipment Quality running shoes Trainers for Practices
New every miles
Gait and foot strike should be measured for a shoe that properly complements the runner
Team Shoe Night Road Runner Sports (6-7pm)
This is a fundraiser for the team as well!!
Pizza + Raffles and Prizes!!
Trainers for Practices
Spikes for races only
Running Watch
Timex Ironman Triathlon – basic waterproof watch
Nike+ Sportwatch – GPS watch (for more serious runners)
Compression shorts/undergarments

7. Practices Runners must be at ALL practices Monday – Friday 3:00-5:00pm
Starting in mid-September, no Thursday after school practice
Runners will be expected to run on their own
All tutoring and appointments should be scheduled for Thursday
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
excused absences to Coach Simoni

8. Weekday Conference Meets
Usually on Wednesdays after school
Start at 5:00pm and are usually done by 6pm
We run against teams in the Liberty Conference only during these meets
Lake Fairfax – Home Meet
Lake Fairfax
Gravely Point
Burke Lake Park
Notoway Park
Bluemont Park (Rain Date – only if necessary)

9. Invitational Meets Monroe Parker Invitational Oatlands Invitational
Only Varsity and some JV runners
Saturdays from 6:00am until early afternoon
We run against schools from all over the east coast
Monroe Parker Invitational
Oatlands Invitational
Six Flags Invitational (top 6 runners only)
Octoberfest Invitational
Glory Days Grill Invitational

10. Varsity Letter
Runners who compete in the Liberty Conference Championship, Northern Region Sectional Championship, or State Championship earn a Varsity Letter
Runners must come to all 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 required practices and races) can earn a Varsity letter

11. Team Pictures Wednesday 8/19 @ 9:10pm
Forms will be handed out to runners at practice
Runners must have their uniform for the pictures

12. Uniforms We will sell the shorts on 8/14 + 8/15
All runners must purchase the uniform shorts
$28 for girl shorts (checks made out to McLean High School)
$30 for boy shorts (check made out to McLean High School)
The uniform shorts will be yours to keep
If you ran Track or Cross Country last year you can use the same shorts that you purchased last year
All runners will be assigned a uniform top and a duffel bag which they will have to return at the end of the season
We will sell the shorts on 8/14 + 8/15
We will give out uniform tops + bags on 8/18 + 8/19

13. Fundraising Jog-a-Thon September 23rd from 7-9 pm
Parents and family members are encouraged to participate!
Music, Food, + Fun!!
Prizes include spirit wear and McLean items for meeting fundraising goals!
Money raised goes toward race entry fees, bus transportation costs, end of the year banquet, etc…

14. Case of Water
All families need to donate one case of 12 ounce bottles of water
We will bring these to the races and some practices with us

15. $20 for Food Money goes toward food for runners after our races
We also need parent volunteers to purchase the food (sign up at the end of this meeting!)

16. Spirit Wear See Handout All runners should order the Digital Tee
All other items are optional
All orders must be completed online by Sunday 8/17 at Midnight
Spirit Wear Proof

17. XC Season Pictures www.shutterfly.com
Upload pictures from District Races and Invitationals
Everyone is welcome and encouraged to upload pictures
Password: pictures
Albums already created for races, invitationals, and team nights!

18. Parent Volunteers See Sign-up sheets in the back
Food for Invitational and District Races
Booster Club Representative -- Mr. Maynard
Pasta Parties
End of the Year Banquet
Concession Stand – Homecoming FB Game

19. Concession Stand Date 10/17 (6:00 – 8:45pm)
Need parent volunteers to work the concession stand
12 volunteers needed from 6:30-9:30pm
Sign up sheet in the back

20. (even if you have had a son/daughter on team in the past)
Communication
I do most of my communication through
Weekly s with practice times, race address and other important information
Please me now –
(even if you have had a son/daughter on team in the past)

21. Items to remember/turn-in:
Volunteer Sign-Up Sheets
Spirit Wear Form (online)
Coach Simoni to join distribution list
$20 cash for food
One case of Water
August Calendar
Signed Participation Letter

22. Questions?