1. sports
2. running and jogging

STARR’S MILL
2014
PANTHER CROSS COUNTRY
PARENTS AND ATHLETE MEETING
Chris Kesterson- Head XC Coach
Don Livingston – President FLBC
May 15, 2014
Welcome
Don
Agenda
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17.
Collect your contact info to communicate over the summer
Goals of the Program
Meet the Coaches
Fall XC Meet Schedule (tentative)
Practice Days/Times (tentative), Expectations, What to Bring to Practice
Heritage Course Map
Summer Running Schedule & 1st day meeting/conditioning - May 27 at 8am
Athlete Expectation in Summer: Mileage Logs and Attendance (1st meet)
Summer Activities
Nike Running Camp July 13-18
Meet your FLBC Booster Club Officers and Volunteer Opportunities
Uniforms, Sweats, athlete shirts, parent shirts
Registration Process and Fees - August 4, 4:30-6 p.m. and Team Mtg 6-7 p.m.
Team Dinners during the Season
Volunteer Needs: May 17 PTC XC Team Challenge + course maintenance
Fundraiser - Volunteer for Aug Tri-athlon
Question and Answers
Don
1. Collecting your Contact Info
• Purpose
– Communicate with you & your athlete throughout the
summer
• During the Meeting:
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–
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Use the PCs in the classroom
Input info in all the fields for you & your athlete
Save it
Let the next person input their info
Don
2. Goals of the Program
• Teach your athlete how to be a better runner
o
o
o
Learn Pace, work hard, work smart, strength,
Nutrition, Hydration, Recovery
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. Coaches Introductions
Head Coach:
Chris Kesterson
chris.kesterson@starrsmilltfxc.com
Assistant Coach*: Anne Chrzanowski anne.chrzanowski@starrsmilltfxc.com
*Community Coach
Assistant Coach:
Diana Phillips
Assistant Coach*: Beth Wiggins
diana.phillips@starrsmilltfxc.com
beth.wiggins@starrsmillltfx.com
*Community Coach
Chris
Season Meets (**May change)
4. Fall Schedule
(tentative)
Date
Meet
Location
08/23/14
Providence Invitational
McAlpin Greenway Park (Charlotte, NC)
08/30/14
Battle of Atlanta
Nash Farms, Hampton, GA
09/06/14
Nike Panther Invitational
Heritage XC Course, Fayetteville, GA
09/13/14
Carrollton Invitational
Carrollton Elementary, Carrollton, GA
09/27/14
Aubrae Gunderson
Conyers Horse Park, Conyers, GA
***
County Championship
***
10/11/14
Asics XC Invitational
Fox Hall Farms Sporting Club, Douglasville, GA
11/01/14
**Region 4-AAAAA Meet
Heritage XC Course, Fayetteville, GA
11/08/14
State XC Meet
Carrollton Elementary, Carrollton, GA
Opportunities to Run Post HS Season
11/15/14
USATF Jr. Olympic State Championship
Heritage XC Course
11/22/14
USATF Jr. Olympic Tri-State Region Champs
Heritage XC Course
11/29/14
Foot Locker –South Region
Charlotte, NC
12/13/14
USATF Jr. Olympic National XC Champs
Myrtle Beach, SC
Chris
Providence Invitational Aug 23rd
Charlotte, NC
Overview
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•
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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 4st*
Attending practices as of the start of the season (minimum of 3 days as usual)
Costs:
• $75 for 4 to a room; add $20 if you want 2 to a room
• Includes: Hotel, Friday Lunch & Dinners, Saturday, Breakfast & Lunch
• Hotel: Holiday Inn Express & Suites- Matthews: 705 443 3100
9420 East Independence Blvd., Charlotte NC 28105
Payment Deadline:
•
August 4st
5. Practice Schedule
August 4- Sept 4 : Mon–Friday*: XCHC at 4:30pm - 6:15 pm (adjust for heat)
*Fridays before a meet: SMHS Track 4:00pm - 5:00pm
Sept 8 – Nov 7:
Tues & Thrs: XCHC at 4:30 - 6:00pm
Monday & Wed: SMHS Outside 700 hall
Fridays:
SMHS Track times vary before or after school
Saturday:
locations vary; occasional
Sunday:
On your own (athletes encourage to get together )
We have weekends off to rest: either complete rest or easy runs
**Athletes should NOT be racing in local road races between Aug 1- Nov 8
Chris
5. Practice: What to Bring
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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
5. Introducing the Captains
Boys Captains:
Girls Captains:
• Kevin Hilinski
• Connor Childers
• Alex Casado
• Emily Sims
• Natalie Free
• Ana Bankey
Chris
6. XCHC– XC Course at Heritage Christian Church
the start, head towards the lake
5000m Course: From
continue on loop back to start
then 2
then a lap around lake (Red line),
full 2000m loop back to finish (Blue)
(yellow line),
nd
(red line),
Note: 1 full loop is 2000m, 1 smaller loop around the lake is 1000m
400m
2800m
1600m
3000m
5000m
FINISH
We meet here
for practice
800m
2400m
STAR
T
2000m
1200m
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 27 (Tuesday) at 8am at Mr. Livingston’s House
•
8-9 am Mtg
(parents are welcome not required)
9-10 am running
Overview
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10 Weeks: May 27 - Aug 3: 50 workouts
3 work out Groups based on age and running experience
Distance will slowly increase through the summer
Easy days and faster days
Strength work after running on 4 days
Days
Time
Location
.
Mon
Tues
Wed
Thrs
8am -9/9:30
8am -9:00
8am -9:30
8am - 9:30
Oak Grove Elem (behind the school by the track)
Play Park behind PTC Library
Play Park behind PTC Library
Play Park behind PTC Library*
* may rotate to different locations
Sat
8am - 9:30
Oak 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
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 5+ running workouts and 4 days of strength workouts
• Bring a watch; if you do not have one, buy one
• Each day you come, sign the list with the captains (for NC meet)
• Track your workouts and miles:
– go to www.Running2win.com; create an ID,
• request to join team: T-603 681 335 03-24
– After the workout, use the mileage log, write comments about workout,
soreness, how you felt
– I will checking for mileage & comments on soreness and responding
• Be smart about recovery: protein, eat 3 meals a day, hydrate every day
Don
9. Summer Activities
Nike Running Camp July 13- 18
• 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
• Friday Aug 1 & 2 Boys; Aug 2 & 3 Girls
• Spend the Night in Cabins
• Whitewater Tubing
Captains
10. Nike Running Camp- July 13-18
Overview
• Outstanding running location: Mountains of NC, wooded trails, track
• Camp is going for 30+ 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
• Excellent, highly nutrition meals
• Classes, running form diagnosis, try Nike product,
• Social activities each day- hang with your SMHS friends+ LMC, MHS, BMS, RSMS
Bus from PTC
Chance to earn some money towards Running Camp; Up to $300 ~ 33 hours
Dates: May 28- June 20 (3 weeks) *
• Work on yard/ barn maintenance (no stall work), May 28- June 20
• Need to have skills before you start or after 1st day *
* Other work at Heritage- weekly cutting grass,
• Payments made directly to Nike Running camp
Don
11. Finish Line Booster Club Officers
Don Livingston – President
Gail Hilinski- Vice President
Allen & Becky Phinney – Treasurers
Laura Snitzer- Communications/ Website
Robin Childers – Uniform, Sweats, Shirts Coordinator
Secretary & Volunteer Coordinator (Open Position)
Don
11. FLBC & Volunteer Expectations
Expectations
• We host 2-3 Meets and need 60+ volunteers:
• course marshal, Parking, packets, water station, finish line, course Set-up,
concessions, hospitality, sponsor media/set-up, Asst XC Meet Manager
• Or Sponsorship Team- Cross Country (May – August )
Additional Opportunities:
• Travel Coordinators (1 away meet + State)
• Nike Pizza Party for XC Meet
• Athlete Food and Drinks for each away meet
• Team Dinners for XC before meets
• EOY Banquet & Senior Awards & Slide Show
• Photographers for meets
Don
Nike Panther Inv XC Meet & Region Meet
Sept 6 Overview
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30-40 teams
6-8 races (2-4 Varsity, 2 JV, 1-Freshman, 1-Middle School)
Time: 7-12:30am
Location: XC Course at Heritage Christian Church
Volunteer Needs (~ 50+ people)
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(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
12. Uniforms & Sweats
Rationale:
1. Last year we made a move to new Company Boathouse
• They’re a custom manufacturer and will always keep our style in
stock
• Outstanding reputation
• Good pricing
2. Upgraded the Starr’s Mill look- quality uniforms & sweats
Don
12. New Uniforms
12. New Warm-ups
12. Timing for Uniforms, Sweats, Shirts
• We will try on uniforms and sweats tonight
– extra small athletes, extra tall athletes
• You will order online your uniforms & sweats by June 1st
– You go online and place your order: www.starrsmill.boathousegear.com/
– The Online Store for Starr’s Mill will be open from May 15 thru June 1st
– Boathouse will ship directly to you by early July (well before the first meet )
• We order team t-shirts and other spirit wear on August 4th
– Any athlete interested in designing t-shirts must submit by July 1st
– Send design ideas to robin.childers@starrsmilltfxc.com
– We need a few weeks for developing the artwork and school approvals
– Pass these out in August before the 1st meet
Don
13. Registration Overview
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One registration Period - Aug 4th 4:30-6:00pm during practice (all docs & pay fees)
– First Day of official practice is Aug 4th from 4:30- 6pm
And Parent- Athlete Team meeting 6-7pm AFTER practice (any questions)
Assembly line of parent volunteers collecting 4 of the 5 documents
Try on T-shirts, order, and any other spirit wear
Go to the website to get the 5 documents: www.starrsmilltfxc.com
5 documents
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1st doc Registration for athlete + contacts + athlete overview
2nd doc Fees page
3rd doc Sizing page- T-shirt sizes and costs
4th doc Athlete Contract- 5 pages (parent signs and athlete signs)
5th doc: Physical – 7 pages (parent signs and athlete signs)
• (turned into Terri Watkins) before August (parent & athlete signs)
Communications / updates from team email during the summer (communications person)
Starting August 4th :
• No Physical = no workouts with the team
• No Registration, Fees, Sizing, Athlete Contract documents = no workouts with the team
Don
13. Fees
Pay in May
Base Price +
Volunteer
Deposit
Pay in July
Base Price + Vol.
Deposit + Travel
Meet
Pay in July
Price
Price
Price
Price
Price
$190
$190
$100
$100
Price
varies
varies
Price
varies
varies
varies
varies
Price
Price
Uniform Only
Uniform and Sweats
Uniform Top (Singlet)
Uniform Bottom
Sweat Jacket
w/ name and sports embroidered on right chest of Jacket
Sweat Pants
w/name embroidered on the upper right pant leg
Shipping directly to your home
~
$34
$34
$96
$54
$9
Base Regitration Fees
$227
Price
Includes costs for: meet entry fees, practice facilities fees, Transportation fee for day meets,
Athlete team shirt, 1 parent shirt, 1 car magnet, coaches' stipends, Team equipment, EOY
Banquet Awards, Other operating costs
Parent- Volunteer Deposit
This is refunded at the end of the year if parents work 3 home meets
Additional Items
Spike/ Shoe Bag w/ name embroidered on shoe bag
2nd or 3rd Parent T-shirt
Team Jacket for Parents, just like the Athlete's jacket
Banquet Ticket for parents and guests
Price
Price is $25
Price is $12 per shirt
Price $98 per jacket
$17.50 per person
Charlotte, North Carolina Overnight XC Meet
order online
Price
Overnight XC Meet on Aug 23&24 to Charlotte- NC includes: meet entry fees, seat
Price is $75
on 55 passenger motor coach, 2 meals on Friday and 2 meals on Saturday, hotel
room - assumes 4 athletes to a room
Additional Cost, if you want 2 people to a room
Price is $25
Totals
Don
Uniform+ Sweats cost
Base Registration Fee + Volunteer Deposit
Additional Items
Overnight XC Meet
Grand total
$75
$227
$0
varies
$0
$227
$0
$290
varies
$0
$290
$0
$290
varies
$75
$365
14. 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
• Email sent out the week of on what to bring
• Need a parent coordinator
• Look for an email coming mid/late August to sign up to be a
host/co host
Don
15. May 17 Volunteer Needs
May 17 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
– Help Coach Walker with Timing
Plus May and June maintenance workdays at XCHC : time tbd
• Need adults and athletes
– Spread soil, seed, fertilizer, hay stray
– mark off area and sprinkling
– Cut the grass weekly
Please sign up or send me an email at donlivingston@bellsouth.net
Don
16. Triathlon Fundraiser
Why?
What role?
When:
• Pre Meeting- Thursday Aug 14
• Volunteering – Saturday Aug 16
–
be at your assigned station- 6:45am
–
will be done apprx 10-11am
More Details are available
Form Due in by Monday August 11th to Coach Kesterson
Don
Questions?