2019 Boys & Girls XC

Info Meeting

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Welcome!

We are pleased to welcome you to the 2019 Cross Country season. We look forward to working with all athletes & parents throughout the season. We believe in focusing on the process (what & how), not just the result. As with every year there will be plenty of ups and down. We will work with you & your athlete daily to help each individual grow. Getting better day by day is an important focus for everyone. Ultimately we will be only as strong as our weakest link. Everyone has a role to play and we are thrilled to be apart of the journey with you. On to PEORIA!

What to expect . . . Daily Practice 3:05 to 5pm

1. Meet outside Weight Room by 3:05pm. Team Warm ups, Workout, Prehab, and Team Dismissal.
2. Attendance will be taken and is mandatory. Please see attendance policy on website.
3. Sundays No Practice (majority of athletes are OFF; please check w/ your coach)
4. Communication:
1. Your coaches will be very detailed with their practice plans and with their communication
2. All meet & weekly info will be posted on our website.
3. “Remind App” for schedule changes, bus arrival times, emergencies, and other time sensitive information.
4. Twitter to celebrate accomplishments
5. Website is a spot with everything.
5. Online website to log your workouts. Will use to assess an athlete’s progression.
6. Fun, Structure, Respect, Team Atmosphere, NO try outs

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Equipment

• Running Shoes (we recommend you get fit for these)
• Shoes should be replaced after 300 to 500 miles or at least each season.
• Saturday, August 24th we will be near Runner’s Edge, which is a great place to get fit.
• Clothing
• Shirts/ Shorts/ Socks that are moisture wicking. Avoid cotton.
• Water Bottle
• Should be brought every day.
• Spikes
• Not mandatory. Personal preference is important. We will provide the metal spikes.

Where can you buy running gear?

• Dick Pond Athletics
• Runner’s Edge
• First to the Finish
• Running Warehouse

Picking Up Athletes Daily Practice 3:05 to 5pm

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• Monday thru Thursday we finish by 5pm.
• Fridays we dismiss around 4:22pm.
• Please pick up your athlete on time.
• A coach will be available until ALL athletes have left the building.
• Coaches will follow up if this becomes an issue.
• We will do our best to notify you of earlier dismissals.
• We will do our best to make sure that we do not dismiss after 5pm.
• We greatly appreciate you picking up your athlete on time so we can go home.

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Injuries

• We have a trainer available at every practice held at Lakes.
• Athletes can see a trainer before or after practice.
• Ice is available to use every day. (Athletes should ice only after stretching)
• Please communicate any issues with coaching staff.
• If possible, take advantage of our training staff before a doctor. Our training staff works with Athletico. We can often get our athletes in to Athletico or other clinics for free or minimal cost.
• Be injured is NOT an excuse to miss practice. We expect that athletes are working with coaches and the athletic training staff daily to get healthy.

Communication

• Please communicate any and all issues with the coaching staff.
• Coaches are the first line of communication.
• Mr. Rowells will work with any parent, but asks that you have made an attempt to work out issues with the coaching staff.
• Parents, please help us encourage your athlete to be independent and have them communicate as much as possible with the coaching staff.
• Please check our website before sending an email.
• We must be notified of an absence ahead of time or it will be considered unexcused.

Athletic Fee

• Fees should be paid by early September.
• Fees are usually posted to Infinite Campus after rosters have been made official.
• Rosters will be made official in the next few days.
• All athletes will make the final roster since we do NOT cut.
• All athletes are listed as varsity on our roster, but only the top 7 will be varsity at our invitationals. This group of 7 is subject to change throughout the season.
• Per district policy, athletes are not allowed at practice or races if they have NOT paid fees after the due date.

Uniform

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• Please wash uniforms in COLD water
• Please HANG DRY uniforms
• Please encourage students to take care of their uniforms so that other students may use their uniform in the future.

Twitter: @LCHSXC_TF

Website:http://lakesrunning.com/ (create a log in)

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* Boys Team please use this site to purchase your RED Shorts. Students may see Coach Shepherd to try on different sizes & styles.

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Remind 101 - Parents & Athletes Phones Out Please!!

We will have one remind account this year for both programs. I sent a reminder on Sunday, so if you did not receive it, you should sign up.

• Text 81010
• Message @lchs2019xc
• For schedule changes, bus arrival times, emergencies, and other time sensitive information.
• Everyone’s information stays private.

Team Bonding

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• Big Sister / Little Sister - Big Bro/ Little Bro
• Video Game Party - Laser Tag
• Scavenger Hunt - Orienteering
• Bracelet Making - Pasta Party (Every Friday!)
• Homecoming Parade - Movie Night

Eating during school hours...

• Athletes are encouraged to eat a COMPLETE breakfast and lunch each day. We suggest staying away from processed foods and eating more fruits and vegetables. Don’t forget to enjoy some dessert! Check out our website for more nutrition information.
• Failure to be properly fueled for a workout can have serious health consequences.
• Athletes should hydrate throughout the day, not just on hot days. Bringing a water bottle with you is a great way to stay on top of your hydration.
• It is recommended that athletes eat something substantial within an hour of finishing a hard workout or race. Try bringing a granola bar or apple to eat on the way home.

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Team Gear

• Old Singlets & Shorts ($5 total)
• Previous Team Shirts ($5)
• Program Short Sleeve Shirt ($15)
• Program Long Sleeve Shirt ($15)
• PROGRAM Combo ($25)
• Assorted items ($5)

Mom Shirts available soon!!

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Important Dates

a. Mon (8/12) – Parent Meeting at 7:45pm

b. Mon (8/19) – Team Pictures after practice at (Boys) & (Girls). - Pictures can be ordered online.

c. Wed (9/11) – Middle School Meet at 4:30pm (Students are expected to work, we also need parent volunteers. Done by 6pm.)

d. Sun (9/22) – Homecoming decorating at LCHS from 9 to 11:30 (food provided). Homecoming parade at 12pm.

e. Sat (10/19) – Senior Breakfast before NLCC meet. We will honor Seniors and their Parents before we race.

f. Mon (11/18) – Team Banquet at 6:30pm

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Parent Help

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Please sign up before you leave!!!

• Pick up food at Jimmy John’s for Peoria meet in September
• Host pasta parties OR bring food for pasta parties
• Help plan/ set up/ put together the Team Banquet
• Work at Concessions, Finish Line, or Parking at Middle School Meet
• Help plan/ set up/ put together the Parent Breakfast at Warren or NLCC
• Homecoming Parade Float
• Taking pictures. Please contact Coach Shepherd if you have any!

To Do - Parents

• Order Gear!!
• Sign up for Remind 101
• Add Google Calendar on our website
• Sign up on sheet w/ a parent email
• Follow @LCHSXC_TF on twitter
• Check your email to log on to Sign Up Genius to participate in a Pasta Party, Parent Breakfast, Euro Challenge, or other event.
• Get access to our Google Folder to add photos.
• Enjoy the season!!

To Do - Students

• Have a positive attitude EVERY DAY.
• Treat each moment as an opportunity to improve.
• Be confident in what you can do.
• Hydrate constantly!
• Eat Well (no fried food, no soda, eat a balanced meal, etc.)
• Get Sleep! (8 or more hours EACH night)
• Set up a schedule and stick to it.
• Make good decisions (nutrition, sleep, time allocation, etc.)
• Be patient with progress and know that WHAT you are doing and HOW you are doing it will lead to success.
• ENJOY THE JOURNEY!! (savor the moments when you can)

PHOTOS

• Reminder that we need your help with photos.
• Coach West and I are rarely able to take photos while coaching.
• We would love to share moments from the season with everyone.
• Email Coach Shepherd to get access to share.
• We very much appreciate your help with photos!!!

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Fall Scrimmage Night

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• Athletes will be recognized at 5pm at Polley Field.

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Questions??

Booster Bash (Saturday, April )

• We would love to get a table of parents.
• Raise $ for the team and LCHS.
• Always a fun time.
• Any ideas or help for providing a “Basket” or “Experience” for auction are welcomed and encouraged.