CoEd Varsity Cross Country
Released from school at 10:50. Just come to the bus. Bring a snack for the ride. We will run and do other stuff at the course. Bring $$$ for state meet apparel if you want.
On the return ride, we will stop at Macaroni Grill for a team dinner. Should return to LB 5:30-6pm.
Saturday- Bus at 8:30 am to the course. Girls race at 11:45. Boys race at 12:30. Bus returns to school approx 3pm.
ATTENTION ALL CROSS COUNTRY ATHLETES AND PARENTS:
Fall Sports Banquet
Thursday, November 13, 2008
7:00pm in the Cafeteria
Families are requested to bring one meat dish and a second dish based on their last names: A-H desserts, I-P salad and Q-Z vegetable.
Athletes are expected to dress appropriately (i.e. shirt and tie for boys, skirts/dresses, etc. for girls). Look respectable and represent the Cross Country teams appropriately.
ATTENTION ALL XC PARENTS AND ATHLETES:
If your season is over, please begin turning in your uniform and jackets.
Boys should turn in both their racing tops and shorts and jackets.
Girls should turn in racing tops and jackets. PLEASE DO NOT TURN IN YOUR BRIEFS!!! You paid for them, keep them, you will need them if you are running indoor track.
Items can be returned to Coach Switzer during school in his room or to Coach Davis after school in the track office in the gym. Please place your items in a bag and lebel them with your name.
Any items not returned will result in a bill being sent home for the amount it would cost to replace them.
Thank you for your cooperation.
Come support the girls and boys Cross Country programs as they attempt to run down District titles this Thursday at Burke Lake Park. The boys race at 4:15 and the girls race at 4:45.
Friday 3pm at LBSS
Saturday run on your own.
Our Seniors will be introduced before the Varsity Football game on Friday Oct 24th. Please join us to celebrate our seniors.
Seniors- I will need a 3x5 card with your name and the name(s) of your escort(s) by the District Meet on Oct 23rd. If there is a difficult pronunciation, please include a phonetic spelling too. All cards should have info printed legibly.
Seniors and their escorts will need to arrive at 6:30 to be ready for introductions. Please dress nicely.
Following the introductions, we will have a short reception for our athletes and there parents under the LBXC Tent.
If you are going to be running indoor track, now is the time to rebuild our base. For the week beginning oct 20th you need to run 5 days (3 at 40 minutes and 2 at 30 minutes) Strides each time you run and Core workout every other day. 30 push ups every other day.
For the week of Oct 27th you need to run 5 days (2 at 30, 2 at 40, 1 at 50 minutes) Again strides, push ups and core.
for the week beginning Nov 3rd you need to run 5 days (2 at 30, 1 at 40 and 2 at 50 minutes) Keep up with the strides, pushups and core
Time schedule, directions, details are included
Here are the results from Brentsville.
Wednesday August 13th at 7:30pm. More details to come.
Here is the summer game plan. We are still waiting on Fairfax County to give us our practice times in August.
Summer running begins July 1. 8 am at Burke Lake. Coaches are not present. This is an opportunity for athletes to get together in a safe running environment.
Download the Summer Schedule which is under "Files"
New athletes should also download the Cross Country 101 document.
***Keep a log of your running. If you have an injury concern, please contact Coach Mangan immediately.
Thanks for coming to the meeting yesterday. If you need the information that was given out, it is attached below.
Please make sure to send me your information so that I can put you on my Cross Country List.
New to LN Cross Country athletes- start now. Run 3 days per week for about 20 minutes. No need to set a speed record. Just get the running done. Summer training packets will be posted in a week or two.
Questions- email me at firstname.lastname@example.org
August 5th is the Beginning of Fall Sports
Check this site often for updates
Make Sure you have your VHSL Physical Form and Emergency Care Form completed before that date. The physical must be after May 1st 2008 in order to be good for school year 2008.
Camp Varsity Info is attached under files. Please sign up early so that you are guaranteed a spot.
The Running School (XC Camp) has information located at www.therunningschool.com We will have a bus to and from The Running School.
Burke Lake Meeting Area:
Enter the park from the Rte 123 Entrance. ( Please don't enter or exit from the Burke Lake Road entrance-This upsets the park authority greatly.)
As you enter the park, pass the ranger station and then turn left. Follow down to the parking lot. We usually meet in the middle of the parking lot.