MCQUAID INVITATIONAL

BUS LEAVES: 6:00AM SHARP! We have NO time to spare. Please do not be selfish. Get to the bus on time. I have asked the bus driver to arrive at 5:45am.

BUS RETURNS: 3:00pm...estimate.

RACE TIMES: They do not mess around at this race. Race times are EXACT. With over 7,500 runners and 240 schools--representing five states and Canada--there is no time to mess around.

• 8:50 First race begins lining up.
• 9:00 Race #1 Girls Jr High #1 (Smallest/Small schools)
• 9:12 Race #2 Girls Unseeded Varsity A-3 (Smallest schools)
• 9:36 Race #3 Boys Jr High #1 (Smallest/Small schools)
• 9:48 Race #4 Boys Unseeded Varsity A-3 (Smallest schools)
• 10:53 Race #7 Boys Varsity "B" (a J.V. race) for small schools

NOTE: I will not be around to hold the athletes hands before the races. ALL athletes are responsible for getting themselves to the line after a proper warm up. I will not know starting line positions until race day. We will be asssigned a different spot on the line in each race.

FOOD: We will stop at the Marketplace Mall for a late lunch. There will be no shopping done, all athletes will remain in the food court area.

WEB SITE: http://www.yentiming.com/mcquaid/

DIRECTIONS: Genese Valley Park, Rochester NY http://maps.google.com/maps?hl=en&source=hp&q=genesee%20valley%20park&um=1&ie=UTF-8&sa=N&tab=wl

WEATHER: High of 65 degrees with a 40% chance of rain. Wind will be at 10mph (SSW)

PICTURE DAY

Today is picture day.

HALF DAY

Tomorrow, Thursday October 1st, is a half day for ACS students. I will be running practice from 3:00pm-4:30pm. Please do your best to get the student-athletes back down to school for practice. I am willing to hold a morning practice if that works better for the students. I am at school by 7:15am each morning.

WEATHER NOTICE

We may see a feels like temperature of 53 degrees at race time today. There is also a 60% chance of rain. My biggest concern is the 17mph wind! Please help your child dress appropriately for the meet. Dress them in layers.

THIS WEEK IN CROSS COUNTRY

MONDAY: 4-5 mile E run with striders.

TUESDAY: Everybody Meet at Mount Pinnacle

WEDNESDAY: Thirty minute run at E pace with striders.

THURSDAY: Quality workout...probably 1000m repeats.

FRIDAY: Thirty minutes at E pace with striders.

SATURDAY: McQuaid Invitational at Genesee Valley Park, Rochester NY

EVERYBODY MEET

DATE: Tuesday September 29th

BUS LEAVES: 3:15pm

BUS RETURNS: It doesn't, athletes need to find a ride home. Let me know if this is a problem.

WHAT: All SCL teams meet for a pre-county meet each year.

RACE TIMES:

• Jr. High...4:30pm
• Varsity...4:50pm

VOLUNTEERS: I need help. If you would like to volunteer your services, please let me know. I will need help at the finish line, and I will need spotters on the course. Let me know what you can do. Is anyone bringing their mountain bike? tlyons@addisoncsd.org

BAND BOOSTERS: Do the Band Boosters want to try and sell some food/drink?

WEATHER: Cloudy with a chance of meatballs, or high of 57 degrees with rain. It looks like a pretty nasty day. Anything we wear under our uniform needs to be black in the varsity races. Anything goes in the junior high races. Lets keep the boys out of pink lace, please.

WARM UP AND WARM DOWN: Parents, please help me make sure the athletes get a proper warm up before the meet. More importantly, I need the athletes to do a fifteen minute warm down. Please don't take the kids home until they have completed the warm down.

TENT: I don't mind bringing the tent. I do mind when I get stuck taking care of it by myself. It the athletes want the tent...set it up and take it down please. I think I will be bringing a school van up.

SATURDAY NOTES

• We need to leave at 6:30pm SHARP. We cannot hold up the bus for anyone. One thing that I have found to help athletes get to the bus on time is to have everything laid out the night before. Ask your paents for help. I have even had student-athletes sleep in their uniforms.
• Remember to wear training flats on the bus, no sandals until after the warm down.
• Varsity and JV athletes will be wearing spikes for this race. We will probably want to go with 3/8". I will have them on the bus.
• We will be bringing the tent.
• You may want to bring a pilllow/small blanket.
• EAT BREAKFAST...even if you have to eat it on the bus.
• Always bring an extra pair of socks.
• Pack a snack and a beverage.

TRANSPORTATION TO AND FROM MEETS

ALL athletes must ride with the team to ALL athletic events.

Student-athletes may go home with their parents from an away meet. I need to see the parents before I release the child, OR sign your child out on our sign out sheet. This sheet will be located at our 'nest'.

No athlete may go home with another family withut a note signed ahead of time by the principal. Please do not put me in the position of having to say 'no'. It isn't fair to me. Plan ahead and their should be no problems. I will say NO!

At our meet on Friday I had an ahtlete disappear without letting me know where she was. I am responsible for all of our athletes. Please do not transport someone elses child home without prior written permission from our principal. This is a distrct wide rule.

GCC COUGAR INVITATIONAL

BUS LEAVES: 6:30am

BUS RETURNS: 5:00pm (Estimate)

NOTE: This meet is optional for our junior high athletes--our junior high athletes ONLY. Homecoming parade is not a legal excuse to miss our pre-sectional meet. If you feel the need to miss our meet for Homecoming festivities, please hand in your uniform.

RACE TIMES:

• 10:00am...GIRLS VARSITY Class D/DD
• 10:30am...BOYS VARSITY Class D/DD
• 11:30am...JV BOYS Class D/DD/C/B
• 12:00pm...Modified Girls
• 12:15pm...Modified Boys

WEATHER: 40% chance of showers

FOOD: We will be stopping to eat on the way home. Most likely in Geneseo NY.

MEET LINK:

• http://www.innovative-edge-sports.com/sitebuildercontent/sitebuilderfiles/GCCCougarXCEntryRevised09.pdf

DIRECTIONS:

The directions are fairly simple. Take rt. 390 NORTH to rt. 63 North. For a short cut...go to the link I have provided and find Batavia Stafford Town Line Rd--turn right. Turn left on rt. 5 WEST. Take your first right onto Seven Springs Road. Go past route 33 and take a left on College Rd. (It may also be called R. Hawley Stephen Drive). DO NOT TAKE THIS SHORTCUT WITHOUT LOOKING OVER THE MAP FIRST. I cannot be held liable for lost parents. The directions 'link' is below:

• http://maps.google.com/maps?q=gcc%20BATAVIA%20NY&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&sa=N&hl=en&tab=wl

THIS WEEK IN CROSS COUNTRY

MONDAY: Practice at the high school. Varstiy boys and girls will be running five miles at E pace(Lodge Road).

TUESDAY: Dual meet at Jasper-Troupsburg with Arkport. J-T runs their home meets at the Troupsburg Elementary School.

WEDNESDAY: Practice at the high school.

THURSDAY: Practice at the high school.

FRIDAY: Practice at the high school.

SATURDAY: GCC COUGAR INVITE @ Genesee Community College, Batavia NY

TEAM PICTURES 2009

WHAT: Team yearbook pictures

WHEN: Wednesday September 30th at 3:00pm

BRING: We need to be in our uniforms. We run at the Pinnacle the night before. don't forget to wash your uniforms and bring them to school with you. We will also need practice clothes on picture day.

NOTE: If you are going to quit the team, please quit before the team picture. It is only fair. So, again, if you are going to quit the team--plese quit before the tema picture.

DANSVILLE INVITATIONAL

DATE: Friday September 18, 2009

OOPS: On our original schdule I noted that the date of this meet was Saturday September 19th. Thats's the OOPS part. the meet is on Friday.

LOCATION: Stony Brook State Park, Dansville NY

EARLY DISMISSAL: Varsity athletes will be dismissed from school at 1:30pm. It is important that we board the bus ASAP. If I have to, I will leave athletes behind. There will be no trips to Sugar Creek after we are dismissed from school. Plan ahead. Get your gatorade etc. the night before, or that morning. If you go to Sugar Creek before the bus leaves, you are insubordiante and will be suspended for the team. I would turn the matter over to our Dean of Students.

BUS LEAVES: 1:30pm

BUS RETURNS: 9:00PM (estimate)

RACE TIMES:

• 4:00pm BOYS VARSTIY (small schools)
• 4:30pm GIRLS VARSITY (small schools)
• 6:00pm BOYS JV (all schools)

FOOD: We will be stoping at McDonalds in Hornell on the return trip. One would be VERY wise to bring liquids and a snack to the meet. Especially those athletes not running until 6:00pm.

WEATHER: High of 72 degrees, 30% chance of rain, wind 11mph (w)--It WILL cool off as the day progresses. Bring a sweatshirt, sweatpants, team jacket.

NOTE: No practice on Saturday October 19...enjoy the weekend!

VARSITY BOYS ROSTER:

Abbey, Thomas
Byler, Omar
Byler, Samuel
Deuel, Dylan
Fleet, Alec
Hand, Chris
Wooldridge, Mike

JV ROSTER

Burton ,Noah
Carey, Clyde
Gunn, Nick
Kapp, Zach
Keeney, Josh
Lewis, Dalton
Reagan, Jacob
Tompkins, Justin
Vondercheck, Colin

at CAMPBELL-SAVONA on Tuesday

Tuesday's meet will begin at 4:30pm. I do not yet know if Junior High will be competing. All athletes should plan on attending. The race will be held on Robie Road in Savona NY. The start will take place at the corner of Robie and Kettle Rds. This link may help:

http://maps.google.com/maps?hl=en&client=firefox-a&rls=org.mozilla:en-US:official&hs=kwK&resnum=0&q=robie+road+savona+ny&um=1&ie=UTF-8&split=0&gl=us&ei=X5StSpTnJs2SlAeEgZG-Bg&sa=X&oi=geocode_result&ct=image&resnum=1

THIS WEEK IN CROSS COUNTRY

MONDAY: Practice at the high school form 3:00pm-4:30pm.

TUESDAY: at Campbell-Savona with Jasper-Troupsburg.

WEDNESDAY: Practice at the high school form 3:00pm-4:30pm.

THURSDAY: Practice at the high school form 3:00pm-4:30pm.

FRIDAY: DANSVILLE INVITATIONAL...Stony Brook State Park

SATURDAY: A day off of practice, but we SHOULD be running 30 minutes at E (EASY) pace. If you are serious about your season and our team, you will get out and jog today.

WOODHULL COMMUNITY DAYS 5K

BUS LEAVES: 7:30am...we will meet in front of the pool doors. Only varsity athletes will be riding the bus.

BUS RETURNS: I am not sure. I would like the athletes to have some time to check out the 'goings on' at Community Days. A good estimate for arrival back in Addison would be NOON.

RACE TIME: 9:00am

LOCATION: The race begins near the Woodhull cheese factory (The Golden Age Cheese Co.).

COURSE: This course is an 'out and back' course. It is deceptively challenging.

MODIFIED: Modified athletes will not have enough practices to legally compete as an Addison team member. You may, however, compete--as long as you pay the $5 entry fee and provide your own transportation.

FOOD BANK: Part of the entry fee for this race is ONE CANNED GOOD. All athletes should raid the pantry and bring in one food item to donate to a local food bank.

NOTE: We are using this race as a WORKOUT. We have nothing to prove on Saturday. We have no set goals for times--it will be a slow course. We are using this as a workout only. I would like to see athletes run this at TEMPO(T) pace. A TEMPO(T) run would be the pace you can handle for a 10k race. Parents, please help me out with this. We really need to try and pull the reins in on the athletes. This is a meaningless race for us as far as the big picture is concerned. We need to get out of this weekend injury free. We need to have fun at this race. I have a master training plan for the season, and I need your support in carrying it out. It may not always make sense to you, but it always works. I have coached this sport for nineteen years. I have been around this sport, literally, my entire life. It is all about the end of the season.

THIS WEEK IN CROSS COUNTRY

MONDAY: Optional practice at Acorn. Practice will run from 9:00am-11:00am. Please bring $3 for pizza. We have a meet on Tuesday, so it is important that we get some running in on Monday.

TUESDAY: Meet at Avoca. The bus leaves immediately after school. We do not have time to go to Sugar Creek after school. Plan ahead--get your drinks and snacks Monday evening, or Tuesday morning. No jeans on the bus. Do not board the bus wearing flip flops. We are athletes, and we will dress appropriately for our meets. The bus should return at 8:00pm--I plan on stopping at McDonals in Bath on the return trip. Bring money for the dinner stop. This is the only Tuesday dinner stop we will make this season.

WEDNESDAY: Practice 3:00pm-4:30pm at the High School.

THURSDAY: Practice 3:00pm-4:30pm at the High School.

FRIDAY: Practice 3:00pm-4:30pm at the High School.

SATURDAY: Woodhull Community Days 5k...more information to follow in a later post.

2009 SCHEDULE

I will be handing out our 2009 ADDISON CROSS COUNTRY schedule today at the end of practice.