LHSCC 2014 WELCOME TO A TRADITION OF CHAMPIONS!
THE GOALS OF LHSCC 2014
include developing the healthy habits/lifestyle of an endurance athlete in order to compete
at a championship level.
COACHES include Coach R. Barbe - Head Coach
Coach M. Pastirik - Health & Wellness Coach
Coach C. Rivers - Elites Coach
Coach L. Morrison - Rookies & Academic Coach
Coach M. Hyman
SENIOR CAPTAINS include Ruth Ann Traynelis and Dan Nelson
PAPERWORK REQUIREMENTS include:
1. Athlete Information Form Fill out completely and accurately and returnasap
2. Dekalb County Physical Form (including proof of insurance)
This must be completed, including all insurance information, and turned in before you can participate in any LHSCC activities (even voluntary summer training. Physicals are good for one calendar year.)
3. Emergency Medical Information Form
4. Over-the-Counter medication permission form
5. Driving Permission Form
This is required for any athlete to travel away from Lakeside for training
(All forms are available on the Lakeside Cross-Country website: www.lakesidexc.org)
ACADEMIC ELIGIBILITY/SUCCESS is required of all student/athletes
EQUIPMENT REQUIREMENTS include:
RUNNING SHOES for a cross-country athlete. It is recommended that all runners go to BIG PEACH Running Co. and tell them you are from LHSCC and need new shoes for summer training and the season beginning in August
WATER BOTTLE to always have water available in order to guarantee proper hydration
STOP WATCH in order to know your "time" (and to be sure you're not late for practice)
GOALS for the summer include:
1. establishing a strong base of long distance running (approx. 20-50 miles/week)
2. gaining leg and upper body strength thru regular workouts
3. improved flexibility and muscle tone (and avoiding injury)
4. improved diet and hydration
SUMMER TRAINING OPPORTUNITIES include:
1. TEAM TRAINING (voluntary but necessary and expected)
Monday - Friday (starting Tuesday, May 27th)
8:00 am - 9:30 am meeting on the LHS track
Coaches and/or Captains will be at most morning practices
A specific SUMMER TRAINING SCHEDULE will be published on the website before 5/27
THERE ARE NO "WASTED DAYS" DURING SUMMER TRAINING. EVERY DAY IS IMPORTANT TO
OUR SUCCESS AS A TEAM AND YOUR INDIVIDUAL SUCCESS. Therefore it is critical that every runner commit to a summer-long training schedule in order to be prepared for the regular season and help us achieve our team and individual goals.
2. TRAINING ON YOUR OWN
If you cannot attend TEAM TRAINING, you are expected to "TOYO!" (Train on your own.)
Check the website for running shedules so that you can keep up with the team
Individual work outs are expected to include the same level of intesity as Team Training
MISSING A TEAM WORKOUT IS NO EXCUSE FOR MISSING TRAINING FOR THAT DAY!
3. STRENGTH TRAINING should be a part of every training day
Focus on leg strength, core and upper body strength. Important exercises include planks, push-ups, pull-ups, lunges and toe raises
We will use the LHS weight room regularly for specific strength training but every runner is expected to maintain a regular strength schedule throughout the summer
4. CROSS TRAINING like swimming, biking, hiking, etc. are also effective and provide a break
5. CHOW LIKE A CHAMPION!
IMPORTANT NOTE: EVERY WORK-OUT begins with a warm-up and ends with a cool-down
RUN LOGS are an important way for runners to keep track of all the aspects of their training and to measure their success. They should be kept throughout the summer and will be required in the Fall. (Blank run logs are available on the website.) The more detail the better.
THE "OFFICIAL" REGULAR SEASON begins the week before school begins.
OUR FIRST OFFICIAL/MANDATORY PRACTICE is scheduled for MONDAY, AUGUST 4th
Practices will be from 8:00 am - 9:30 am on the LHS track this first week of practice
THE FIRST DAY OF SCHOOL IS MONDAY, AUGUST 11th.
OUR 2014 SCHEDULE includes
DAILY PRACTICES after school, from 3:30 - 5:30 (starting Monday, Aug. 11th)
INVITAIONAL RACES are scheduled for most Saturdays from the end of Aug. through Oct.
A complete schedule will be posted as soon as it is finalized
WEEKLY UPDATES from Coach Barbe will include race results, updates, tips, etc.
FOR MORE INFORMATION be sure to check:
LakesideXC.org the official website of the team for updates, schedules, info, forms, pictures, etc.
Be sure to sign-up for "Get Newsletter" on the website to receive updates
Your personal e-mail for weekly updates, urgent messages about changes, etc.
Facebook for information and updates from team captains
QUESTIONS OR CONCERNS contact Coach Barbe Richard_E_Barbe@fc.dekalb.k12.ga.us
ON YOUR MARK...GET SET...GO!