Howard XC 2019-2020 Season: Coach Contact, Practice Schedule, and Meet Information

1. Howard XC 2019 Head Coach – Mack McLain (Macklaine@gmail.com ) Head Coach - Zack Dickerson (Zachary_dickerson@hcpss.org) Assistant Coach – Erik Jenks Assistant Coach – Leah Foran Email is the easiest way to contact us. We typically respond within 24 hours.

2. Text Alerts • Parents - Text @hhsxcp to 81010 • Used for important team messages and alerts. (EX: If we cancel practice due to weather, we will send out a text)

3. Typical day • Practice will begin at 2:45 with warm-up drills and light running • Depending on the type of run we are doing practice will end between 4:45-5:00. • We will practice on Saturday mornings (if we don’t already have a meet). Some Saturday practices may be held off campus.

4. Much more than just easy running. • We do a wide variety of workouts from speed work, tempo pace training, Interval training, hill workouts, race simulation training, and progression long runs • We end with some sort of speed work almost every day • We do a variety of after run circuits and training that focus on core work, general strength, Coordination and mobility, and injury prevention

5. Practice Expectations • Athletes can expect to run approximately 3-10+ miles a day at practice. (This includes a warm up and cool down) • Running routes are the same for all levels of runners/intensity and practice format may change. • Remind kids to bring water bottles, watches, and dress appropriately for practice.

6. Attendance policy • Attendance everyday is mandatory. We understand things come up (Student gets sick, family emergency, required events for classes (ex JROTC for homecoming parade.) but these should be the exception, not the norm. • Meeting with a teacher afterschool is an excuse to be late, not to miss. • Missed Practices must be excused and athletes must inform coaches prior to missing practice. • Unexcused practices will result in not being able to compete in meets and possible dismissal from the team. • First Day for next year – August 13th, 2020

7. How Varsity Is Chosen • Generally, top 7 times are considered Varsity for the next meet • Exceptions may apply under extenuating circumstances • Everyone will run at every meet except regionals and states which are Varsity only. • Coaching Staff will have final say on all meet lineup decisions.

8. What to expect During /After the race • Large crowds • Athletes need to be focused and ready to run an hour prior to their race. • Spikes are recommended. • Athletes will be cooling down shortly after their race ends (10-20mins) followed by a brief coaches meeting. • If you are taking your child home from the meet, we ask that you allow time for them to cool down with the team and attend the meeting.

9. Transportation • Athletes are expected to ride the bus to and from meets with the team. • If a circumstance arises in which you need to take your child home from a meet please email me saying you are doing so. (County Policy) • You can only take your child home. • A coach must see you before you take your child home.

10. Race Schedule • Tri-meets (3 of them) Boys Varsity 4:00 All Girls 4:30 Boys JV 5:15 • Invitationals (15-50 schools) are on Saturdays • Championship meets at the end of the season -Bus times / Info will be distributed a few days prior to the meet -Athletes should bring multiple pairs of socks, clothes healthy snacks, money for concessions/shirts, weather appropriate attire, trash bags.

11. Home Meet October 16 • We will need about 10 parent volunteers to help out with this meet. • Please email us if you can help • Duties Include: – Keeping the finish line clear / handing out index cards as the runners finish – Helping hand out water to the finishers – Course marshals (Directing runners in the right direction. )

12. End of Season Optional Meet(s) • Nike Regionals (Cary, NC) – Nov 24

13. Pasta Parties • Before important meets (Invitationals, Counties, Regionals, and States) we will have pasta parties • Separated by Gender • Hosted by parents, but kids bring pasta / apps / drinks. • 6-9:00 – Then kick them all out. • Let me know if you are interested in hosting one. • New this Year – On Thursdays!!!

14. Uniforms • Brand New this year!! • We are asking all athletes buy the shorts (Even if you have the old pair since our new shorts are different) $20-25 (45 retail price) Advantages: -Athletes get to keep them. -Athletes will not have to worry about someone else wearing them or having to wear someone else's in the future. -If there are financial concerns, please email us and we will figure it out.

15. Uniform Rules • State Uniform Rule: Under Armor worn under the jersey or shorts must be the same color as teammates. • Team Rule: If you want to wear clothing under the uniform, purchase black so everyone matches.

16. Injuries • If an athlete feels they are injured they should let a coach know immediately. • Most running injuries are minor and only require a few days off or light running to heal • More serious or prolonged injuries will be directed to see our athletic trainer, Gina Palermo.

17. Injuries Continued • Please let us know BEFORE you decide to take your child to a doctor. We would prefer our athletic trainer examine the injury prior to a doctor’s visit. • Doctor’s orders are final and cannot be overridden by a coach or AT. • We can recommend PT’s and Massage Therapists also to help treat nagging injuries.

18. Locker Rooms • Boys need to buy a combination lock • Girls will be given lockers (For now they can store in coaches car or teammate car). • If any athlete leaves personal items out in the open they WILL get stolen.

19. Parent Involvement • Come to meets! • Join Lion’s Pride (Membership levels for only $20) • Organize and plan team baskets for the Bull Roast • Volunteer at our Home meet • Sign-up Monkey for Meets and Banquet - Organize snack lists for meets - Organize and help with our end of season banquet (November 17th) Most important

20. Unos Night • Oct 16 – We get a % of sales all day. • We have a meet that evening and will be encouraging the team to go to Unos in Long Gate that evening for dinner.

21. Team Website • www.howardrunning.weebly.com • Other good websites - www.athletic.net - www.md.milesplit.com

22. Road Runners Night • Tomorrow 6-8 pm (Don’t need to stay the whole time) • Discounts on all shoes, spikes, clothes, etc. • Pizza and Drinks • Knowledgeable Staff • We get money for Howard XC just for people showing up.

23. Fundraisers - Spirit Wear • Order forms were distributed today • Buy as much or as little as you like. • We get a % back to the program based on the number of items sold. • Use the online site if possible.

24. Outside Clubs / Teams • Howard XC take priority over other sports teams during our practice times and meets. (this is true for all sports at howard.) • If you are participating on another sports team outside of our practices please let us know. • Injuries are common when athletes try to do too much, especially with sports involving lots of running. • If there are conflicts involving events for grades (Band concerts, JROTC events etc we will work out a compromise with the sponsor/teacher of the other event.