Hi Everyone!
We have officially made it through XC "preseason"! Now that school is starting, our practices will shift to the afternoon. Please check this blog frequently to stay up to date on all things XC.
Please note that when we practice at the local state parks, pickup is at the park. The Bus will drop off athletes at the park but there is NO RETURN BUS. Parents must pick up at the park. For students who drive to school, they may drive themselves and any siblings to practice. Everyone else must ride the bus.
Our practice schedule is below.
Monday 8/28: Practice is at the School. Meet on the track by 2:45. Practice will end by 4:15
Tuesday 8/29: Bellevue
The bus will pick up athletes on the side of the gym at 2:30. There is NO RETURN BUS! Parents must pick up athletes at Bellevue by 4:30-4:45. We appreciate prompt pickup by parents.
Wednesday 8/30: Practice is at the School. Meet on the track by 2:45. Practice will end by 4:15
Meet the Coaches Night: 6:30-8:00 in the school cafeteria. This is a chance to meet our athletic director, Darren Schulke, the coaches, and other parents.
Thursday 8/31: Scrimmage for Cancer at Bellevue State Park. Bus will pick up athletes at the side of the gym at 2:30. Boys race: 3:30/ Girls 4:00
If parents are not attending the scrimmage, please pick up athletes at the park by 5:00.
Friday 9/1: No Practice
Saturday 9/2: 8:00 am Brandywine Creek State Park
Use the main entrance off of Adams Dam Road. If using GPS, the address is 41 Adams Dam Road. Make the first right after passing toll booth (Hawk Watch parking lot). We will meet near the picnic tables. Practice will end between 9:45-10:00
Sunday-Monday 9/2-9/3: No Practice. Enjoy the rest of the holiday weekend. Athletes please run for 30-40 minutes on your own on one of the days.
Tuesday, Wednesday, Thursday 9/5-9/7: Bellevue
The bus will pick up athletes on the side of the gym at 2:30. There is NO RETURN BUS! Parents must pick up athletes at Bellevue by 4:30-4:45.
Friday 9/8: Practice is at the School. Meet on the track by 2:45. Practice will end by 4:15
Saturday 9/9: Unionville Two Mile Bash
Not everyone will be running this first race. Only athletes who can complete the two mile distance without walking will be entered. We will update the list of those who are running next week.
Be at Brandywine by 6:20AM. Bus will leave promptly at 6:30AM
Race Schedule is below:
8:20 am 12th grade Girls 3200 meter race
8:40 am 12th grade Boys 3200 meter race
9:00 am 11th grade Girls 3200 meter race
9:20 am 11th grade Boys 3200 meter race
9:40 am 10th grade Girls 3200 meter race
10:00 am 10th grade Boys 3200 meter race
10:20 am 9th grade Girls 3200 meter race
10:40 am 9th grade Boys 3200 meter race
A few more announcements:
Communications: We are using the Band app for communications. (this replaces Remind which we used in the past) I will send out a band notice when this blog is updated or if there are any last minute changes to the schedule. This is for parents and athletes. See previous post for instructions on how to join our group.
Uniforms: We will be issuing uniform tops to the athletes. Please purchase a pair of solid black running shorts for competitions. Shorts must be solid black. No basketball shorts.
New Running Shoes: All athletes should be starting the season in a new pair of running shoes. Please make sure they are running shoes and not "lifestyle" sneakers that may look like running shoes. Hands down the best place to purchase running shoes is the Delaware Running Company. Click HERE for their website. They offer a discount to high school runners and have the best selection. They also have the best customer service and give you 30 days to return a pair of shoes that are not working out for you.
Aches and Pains: Soreness is to be expected when starting a new activity. We have had several athletes complain about shin pain which could be the beginnings of shin splints. Click HERE to familiarize yourself with shin splints and what can be done to treat them.
Gait Analysis: Omega PT is having a $50 Fall promotion on their Gait analyses. Click HERE for more information. My daughter had this done her freshman year and it was a tremendous help in correcting a few flaws in her running form.
Watches: Watches are not mandatory but they are a great training tool. It doesn't have to be a fancy Apple Watch or GPS. You just need a stopwatch function.
Foam Rollers: We do recommend that everyone have a foam roller at home so they can use it to roll out any aches and pains. You can find inexpensive ones on Amazon or at Five Below.
Water Bottles: All athletes should have a reusable water bottle with them at practice every day. There are water filling stations in the school. Please make sure you are filling up your water before heading out to the bus or track. We recommend at least 32 ounces. Marshalls and TJMaxx has plenty of this size at reasonable prices.
Towels or yoga mats: All athletes should bring a towel or mat with them to practice every day to be used for stretching and core.
That's all for now! Please message me in the Band app or email me if you have any questions! There is a private chat option in the Band app. If you click the "post" option at the top the entire group will see your message.
Coach Flanagan
michelleluceyflanagan@gmail.com
