STARR’S MILL 2014

PANTHER CROSS COUNTRYPARENTS AND ATHLETE

MEETINGChris Kesterson- Head XC Coach

Don Livingston – President FLBCMay 15, 2014

Welcome

Don

Agenda1. Collect your contact info to communicate over the summer2. Goals of the Program3. Meet the Coaches 4. Fall XC Meet Schedule (tentative)5. Practice Days/Times (tentative), Expectations, What to Bring to Practice6. Heritage Course Map 7. Summer Running Schedule & 1st day meeting/conditioning - May 27 at 8am 8. Athlete Expectation in Summer: Mileage Logs and Attendance (1st meet)9. Summer Activities10. Nike Running Camp July 13-18 11. Meet your FLBC Booster Club Officers and Volunteer Opportunities12. Uniforms, Sweats, athlete shirts, parent shirts13. Registration Process and Fees - August 4, 4:30-6 p.m. and Team Mtg 6-7 p.m.14. Team Dinners during the Season15. Volunteer Needs: May 17 PTC XC Team Challenge + course maintenance16. Fundraiser - Volunteer for Aug Tri-athlon17. Question and Answers

Don

1. Collecting your Contact Info

• Purpose– Communicate with you & your athlete throughout the

summer

• During the Meeting:– 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 runnero Learn Pace, work hard, work smart, strength, o Nutrition, Hydration, Recoveryo 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 diana.phillips@starrsmilltfxc.com

Assistant Coach*: Beth Wiggins beth.wiggins@starrsmillltfx.com *Community Coach

Chris

4. Fall Schedule (tentative)

Chris

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

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Opportunities to Run Post HS Season11/15/14 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

Providence Invitational Aug 23rd Charlotte, NCOverview

• 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

Chris

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 - 6:00pmMonday & Wed: SMHS Outside 700 hall

Fridays: SMHS Track times vary before or after schoolSaturday: locations vary; occasionalSunday: 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

5. Practice: What to Bring• 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 CaptainsBoys Captains:

• Kevin Hilinski• Connor Childers• Alex Casado

Chris

Girls Captains:

• Emily Sims• Natalie Free• Ana Bankey

2800m

800m

1200m

400m

5000m Course:

1600m

2000m

2400m

From the start, head towards the lake (yellow line), then a lap around lake (Red line),

continue on loop back to start (red line), then 2nd full 2000m loop back to finish (Blue)Note: 1 full loop is 2000m, 1 smaller loop around the lake is 1000m

5000m FINISH

3000m

START

6. XCHC– XC Course at Heritage Christian Church

We meet here for practice

7. Summer Running ScheduleWhy 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 (parents are welcome not required)

• 8-9 am Mtg 9-10 am running

Overview • 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 8am -9/9:30 Oak Grove Elem (behind the school by the track)Tues 8am -9:00 Play Park behind PTC LibraryWed 8am -9:30 Play Park behind PTC LibraryThrs 8am - 9:30 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 ActivitiesNike 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 hoursDates: 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

Don

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

Nike Panther Inv XC Meet & Region MeetSept 6 Overview

• 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) (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

Don

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

12. New Uniforms

12. New Warm-ups

12. Timing for Uniforms, Sweats, Shirts

Don

• 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

13. Registration Overview

Don

• 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

– 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

13. Fees

Don

Uniform OnlyBase Price + Volunteer

Deposit

Base Price + Vol. Deposit + Travel

MeetPay in May Pay in July Pay in July

Uniform and Sweats Price Price PriceUniform Top (Singlet) $34Uniform Bottom $34Sweat Jacket w/ name and sports embroidered on right chest of Jacket $96Sweat Pants w/name embroidered on the upper right pant leg $54Shipping directly to your home ~ $9

Base Regitration Fees Price Price Price

Parent- Volunteer Deposit $100 $100

Additional Items Price Price PriceSpike/ Shoe Bag w/ name embroidered on shoe bag Price is $25 varies varies2nd or 3rd Parent T-shirt Price is $12 per shirt varies variesTeam Jacket for Parents, just like the Athlete's jacket Price $98 per jacket order onlineBanquet Ticket for parents and guests $17.50 per person varies varies

Charlotte, North Carolina Overnight XC Meet Price Price Price

Price is $75 $75

Additional Cost, if you want 2 people to a room Price is $25

Totals Uniform+ Sweats cost $227 $0 $0Base Registration Fee + Volunteer Deposit $0 $290 $290

Additional Items varies varies variesOvernight XC Meet $0 $0 $75

Grand total $227 $290 $365

Overnight XC Meet on Aug 23&24 to Charlotte- NC includes: meet entry fees, seat on 55 passenger motor coach, 2 meals on Friday and 2 meals on Saturday, hotel room - assumes 4 athletes to a room

$190 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

$190

This is refunded at the end of the year if parents work 3 home meets

$227

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 NeedsMay 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.netDon

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 availableForm Due in by Monday August 11th to Coach Kesterson

Don

Questions?