2. Contact Information  Mac_Bradbury@gwinnett.k12.ga.us Mac_Bradbury@gwinnett.k12.ga.us  Dana_Weimann@gwinnett.k12.ga.us Dana_Weimann@gwinnett.k12.ga.us

3. Introduction of Coaches Mac Bradbury – Head Coach Dana Weimann-Assistant Coach Others ????

4. What you can expect from us?  A positive influence  Our goal is to provide a positive overall experience  Quality and constant coaching  Professional behavior around the kids, other teams, and parents  Commitment to your sons and daughters, Grayson HS, and our program

5. What we expect from our runners?  Commitment to our program  A desire to be a part of something more important than a single runner  Be proud of Grayson Cross Country  Always “wearing” and representing Grayson Cross Country  Be on time and ready to work every day  Represent the attitude and behavior that reflects well on the program and school

6. Expectations for Parents  We must have 1 of 3 things from the parents  1 – Your effort and energies  2 – Your financial contributions  3 – Your contacts within the communities  If you cannot provide all 3, specializing in one is perfectly fine

7. Goals: This year and Beyond This Year 1)Make summer a top priority. 2) Compete well in all the meets and consistently get better. 3) REGION 8AAAAA: Qualify for state, but compete for the highest possible spot(Guys team has never finished higher than 3 rd ) 4) Top 10 at STATE!!! Beyond 1)Change the culture: parents, community, everyone has to be involved to make this program like a Brookwood program. 2)Develop this program into an elite program in the state (1 st or 2 nd at region, top 5 or better at state) 3)All of this starts now!!!

8. Summer Conditioning  1) Summer conditioning is VERY IMPORTANT  Why? Builds the base necessary to reach their potential during the season and their cross country career.  Strength (with more strength they develop more foot speed and better form)  Mileage (Safe and Smart)  We will not only run, but also have modified insanity workouts 3 nights a week(extremely important)  Core Training  2) Monday-Thursday 6:30 pm @ Tribble Mill Park in the parking lot near the playground  3) MUST HAVE A PHYSICAL BEFORE THEY CAN START.  4) What do they need to bring? Water, yoga mat, maybe a snack for afterwards, good trail shoes (their preference, completely up to them)  5) This is the most important part of our season!

9.  Most importantly, they need Energy  Whole Grains (extremely important brown rice, quinoa, whole wheat pasta, quinoa noodles, oatmeal)  Vegetables (focus on Greens; kale, collard greens, bak choy, etc… wide variety is always best)  Proteins (lean proteins-beans, high quality chicken or fish)  Plenty of water  Stay away from fast food  Eat throughout the day (do not just eat 3 times a day-if you are hungry eat)  Energy bars, fruit, cereal, pb/jelly sandwiches on whole wheat bread.  Often times this aspect is ignored when you are this young, I know I did, but it is extremely important to develop these healthy habits now. Nutrition

10. Season Information  Important Dates for the Summer  May 28 th Monday 1 st Day of conditioning  July 1 st through the 8 th (Dead Week) Extremely important for the kids to still meet-I cannot be there.  July 14 th -21 st -My Summer Vacation at the beach. (To get better, the work you do when the coach is not there is the most important!)  Important Dates for the Fall  July 30th(1 st official day of practice-remember practice is mandatory  Other important dates are in the packet (including picture day, team dinners, etc…)  Meet Information (FUN)

11. MEET Schedule

12. The Season “officially” starts July 30 th -what to expect  Time commitment  Monday through Saturday  Saturday Meets (If we do not have a Sat meet, the Varsity will have practice)  Generally 2:30 to 4:30 5:00-Most days will be at Tribble Mill Park-weekly schedule will be posted. What does this mean? We will need help getting the kids over to the park!.(IMPORTANT:I DO NOT LIKE RUNNING AT THE SCHOOL, SO IT IS VITAL WE HAVE ENOUGH RIDES)  10 meets throughout the year  Most importantly, if the kids cannot get it done in the classroom, they cannot participate. (Regardless of how good someone is, there number 1 priority is the classroom)

13. Between now and July 30th  Mileage and overall strength  Be at as many conditioning days as possible(ALL of them if you can be) I will be at all of them except for one week…  We will be working on the core  300 to 600 or miles this summer!  300-450 Girls  400-600 plus for the guys  Younger first year runners will be closely monitored to see what they can handle (getting out there everyday is the most important thing for those kids)

14. Financial Commitments  Mrs. Davis will discuss booster club dues and responsibilities  Thank you!