Tuesday May 22nd, 2018
The schedule for the season is up! Super excited about some of the new races we are going to do this year and the possibility of some new experiences. Two things you need to keep in mind... ***Camp/Beach Week: Tentative dates; Aug 4th-11th. This is the week where we will travel to Cherry Grove Beach, run, eat, sleep, get fit, sunbathe, play in the water, swim, and just overall get to know each other as a team. The cost will be right around $200 and will cover all food, prizes, and lodging. I can only take about 25 people however, so the runners that put the most work in during the summer (no matter where the work is put in) will be able to go. The past years we have done this have been so fun. I cannot say enough how much this week helps physically and mentally. There will be chaperones other than myself and more info will follow. ***A trip to Boone. In September we are doing a new invitational called the High Country Classic that takes place in Boone at Watauga High School. Cool thing about this weekend is that it's also the same morning as an Appalachian State home football game! Two of my loves!! Running and App football! My plan is to travel to Boone on Friday, spend the night, run the invitational in the morning, and go watch the football game. I will only be able to take the top 7, so if this is something that interests you, START WORKING NOW for a top 7 spot!! Other ideas for summer.... **Day trip to park and then tubing in the Mountains **A legit, capture the flag night **Campout at Corriher lake **Pool party at Ihme's house **Asheboro Zoo 2018 Season is gearing up! Check back here for news every week!
A few important dates: ****Physicals at Novant Health Orthopedics and Sports Medicine at 810 Mitchell Avenue, Salisbury; Wednesday, May 16th at 5pm. Cheap!! and money goes back to athletics here at Carson! ****May 29th Awards Banquet for athletes from the 2017-2018 school year, scholar athletes, seniors, all conference, all county, etc will be recognized. Tickets are free for athletes and $10 for anyone else. Please considering come and inviting parents. We have to help pay for all those bus trips to McAlpine! ****July 24th: 6:30 at Carson; required Parents Meeting for all parents of students who will be participating in sports during the 2018-2019 school year ****TBA announced: Pool party/cookout and awards for 2017-2018 XC team ****TBA announced: Pool party/cookout for NEW 2018-2019 XC team May 11th, 2018
So, its about time to start training and one thing that is super important to start the training season off with is getting you a pair of GOOD SHOES. We call these trainers, since they are wore on days we train. Not all running shoes are created equal. Actually, it's really easy to get stuck with a really bad pair of trainers that do nothing but harm to you, so you must choose wisely. I'm not asking you to go out and get a $150 dollar pair of shoes, but when it comes to running shoes, you get what you pay for...unless you get the $15O dollar shoes in last season's color on sale!!! For example, for the past 8 years have have rotated between Nike Free Run Flyknits ($120) and Nike LunarEpics ($140), however, I have never paid full price for them. I alway get them at the Nike Outlet or wait until the new colors come out and order last season's version. I am a huge fan of Nike shoes (only certain ones though...please ask me before you buy a pair) but realize they wear out super fast. Honestly, trainers should be thrown out (or washed and worn for yard work) every 300 miles or 5 months of running, whichever comes first. I buy new trainers about 2-3 times a year. I know this can get expensive, but I've also ran in shoes with poor cushioning/support and felt the ouchies that this causes. So, I suggest you all (especially new runners) get you a GOOD pair of trainers before training starts. The places to go to look are Off In Running, The Charlotte Running Company, Omega Sports, Off and Running, Fleet Feet, or Vac and Dash. Most of these places will even watch you walk/run on a treadmill and help get the shoes that fit your feet and foot strike the best. BIG RULE...get your trainers at least a half size bigger than what you normally wear. I wear 8/8.5 in all shoes...but my trainers are always a 9. They feel loose around my toes but that is very important. Your feet/toes swell when you run, so to prevent blisters and toenail grossness (Ask Meredith Gaskill) you want shoes a little loose in the toe area! If it's a good running shoe, it will form fit your foot everywhere else. Please do not go to places like Shoe Department, Academy, or Footlocker to get running shoes. (Even most Dick's are bad). The people there are not trained and will most likely try to sell you the most expensive pair. If you have any questions, or want to send me a pic of the shoes you are thinking of getting, feel free. Here are some good examples of shoes below with some descriptions. Also, check out this website https://www.runnersworld.com/gear/a19663621/best-running-shoes/ Happy Shopping!!! Runners:
Girls/Boys: 12th: Amanda Patton, Hannah Venable, Jessie Nichols, Olivia Gabriel, Taylor Wiggins/Jacob Higgins, Jonah Evans, Ben Helms, Seth Utley 11th: Michael Meres, Jimmy Sentilles 10th: Taylor Conrad, Meredith Gaskill, Megan Deal, Kimberly Barrera, Tori LeMasters, Alyssa Williams/ Zach Barbee, Jackson Price, Jaxon Evans, John Sokolowski 9th: Carly Green, Lani Isley, Dezirae Lakey, Alana Leavitt/Austin Sheppard, Thomas Lettice, TJ Jones Foreign Exchange student: Lina from Germany Senior Video: Found here! https://www.playposit.com/listcode/670874/t3eb29
October 15th, 2017
This week in XC Monday: Meeting in my room 3:45; do not be late. Then go to Ihme's house for short, long run/tempo. Over at 5:30; please tell parents to not be late, I need to take Clint to practice Tuesday: Salisbury Park; hills 4:30-6 Wednesday: Pre-meet: School 3:45-5 Thursday: CONFERENCE MEET: varsity boys 4:30; varsity girls 5; JV-5:30. Friday: Last day of practice for JV; Recovery at South Y: 4-5:30 The end....I really don't like this time of year, because it's almost time to say goodbye to half the team. We've worked so hard for 6 months (some of us), put in so many miles, and to what avail? Did the season turn out the way you wanted? Did you get that elusive PR? Did you earn a spot on the All-County, All-Conference, or final Top 7 teams? Did you improve and hit the goal you were trying to reach? More importantly, did you do something you didn't think you could do? Did you push yourself to limits that you didn't know existed? DID YOU BECOME A BETTER HUMAN-BEING PHYSICALLY, MENTALLY, AND EMOTIONALLY? If you answered yes to any of the last 3 questions then I would say you had a successful season. Cross Country is about so much more than running. That is probably the biggest aspect people who don't run do not understand. Running is about searching deep down within yourself and finding what you are capable of. I hope that at some point this season you have been proud of yourself and have realized that you (each and every one of you) are hard core high schoolers who are not afraid of working hard and being great. If you haven't...well you still have one more shot. Now....all this talk about the end...we are not done yet. The girls are chasing a conference title, the boys are chasing a possible 2nd place. Everything we have worked for, talked about, and fought for are adding up to Thursday...ARE YOU READY? October 8th, 2017
Another week down...another good week of practice and we made it through the crazy humid temps at Wendy's. I figure that you are starting to decide whether you like McAlpine or not...it can bring out the best in you or it can break you. You have to decide which it is. We had some good things happen. Several PR's...Jimmy, Michael, John, TJ, Jackson, Lani, Alana, Alyssa, Tori, Kimberly, and Amanda. Jacob and Seth only missed by a couple of seconds! However that is over...let's focus on United Way this Wednesday and Conference next week. United Way is a super fast course that is much faster when spikes are used because it is all dirt. There is food after the race and a guest speaker. The meet starts at 2:40 and takes an hour to get there, so depending on what time we run, we will have to leave EARLY...by 1:00. Go ahead and talk to your teachers about what you will be missing. Here is this week: Monday: Short/Long run at my house: 4:00-5:30 Tuesday: Pre-Meet at School-3:45-5 Wednesday: United Way...won't be home till late JV Boys and Girls race: 2:40 Varsity Boys: 4:25 Varsity Girls: 5:00 Leave school at 1:00pm Thursday: Recovery at South Y 4-5:30 Friday: Speed at Salisbury Park 4:30-6:00 Saturday: Long run, TBA....last one before conference and last one period for JV runners. EVERYONE should make every effort to be there. Here are this weeks blogs from Jonah, focusing on the rest of the season, and from Seth, focusing on what XC means to him. FROM JONAH Hey guys, it’s ya boi, for this week’s blog I wanted to talk about the season from here on out. County is over, and I think we finished pretty well at County. That being said, we have to remember that being finished with County doesn’t mean we’re finished with the season. There’s still plenty of time to improve and drop significant amounts of time off. I know it’s easy to want to back off and spend these last couple of weeks having fun with your teammates, but it’s important to not back off and spend these last couple of weeks having fun, improving, with your teammates. Continue setting goals for yourself, I know me and Jacob have already talked about our plan to finish out the season. So, uh, yeah, thats pretty much it, keep running, get better, don’t stop until the season’s actually done, but then theres indoor so really it’s not even done then, and you get to keep running, that is all. FROM SETH Hey guys, it’s Seth. Today I want to talk about how much y’all mean to me. As y’all know, this is my first and last year at Carson and I knew that the transition would be tough. When I was going through the enrollment process, Mr. Delasanti told me that I should run XC because it would help me find a group of friends that would support me and care about me. I thought he was crazy but now that I look back at it, I’m glad I decided to run this year! Y’all are literally the best kids I’ve ever met and without y’all, I would’ve never got to the point I’m at right now. My team is like my family, you guys are always there for me and always encourage me. Y’all have made me feel like I can do things that I never thought were possible and have made me feel like I belong. I thought it wasn’t possible for me to run a 22:50 5k but thanks to your encouragement and support, I can do that! I’ve come such a long way since the beginning of the season and I’m glad that you all have helped me keep pushing and have encouraged me to do more. You guys are the reason I can do what I can do! The reason why y’all mean so much to me is because y’all have helped me become the person I am and y’all have helped me stay committed to XC. Y’all also care for me and I’ve never been on a team where everyone likes me and with XC, I feel like I feel loved and cared about! The great times I have had this year will be times that I’ll never forget because they were with the best friends a person could ask for! Thanks so much for supporting me during my senior year! I have really enjoyed running this year and I love you guys like family! October 1st, 2017,
WHAT A WEEK! I am so excited about all the good things that happened this week. As a team you guys showed so much GRIT, perseverance, passion, grace, teamwork, and joy. I am proud of each and every one of you. However, it's not over yet. From here on out it only gets more serious with more on the line, so it's important we keep working hard at each and every practice. This week... Monday: Salisbury Community Park 4:15-6 for shorter long run (ALSO....community service from 6-7, read below) Tuesday: Salisbury Community Par: 4:15-6 for speed/hill day (ALSO...community service for 6-7) COMMUNITY SERVICE: In order to run in the United Way Invitational we must complete a team community service project by Wednesday. Clint's XC Coach has agreed to let us run with his team (the Rowan County Warriors) during their practices from 6-7) Your job will be that of a mentor....to encourage the kids, talk to them about racing, and just be their running buddy for two days. I expect everyone to participate one day at least, but you are more than welcome to help both days. This can be used for volunteer hours for Crosby Scholars, scholarships, college applications, etc. Wednesday: Easy Run: YMCA 4-5:15 Thursday: Tempo...FIREHOUSE LOOP!!! YMCA 4-5:30 Friday: PreMeet at School: 3:45-5. Saturday: Wendy's Invitational...here is the schedule for the day with our races bolded Women’s Open High School Race (JV) 9:00 am Men’s Open High School Race (JV) 9:30 am Women’s Invitational Race (7 runners to a team) 10:00 am Men’s Invitational Race (7 runners to a team) 10:30 am **Women’s 3A High School Race (Top 7) Including Dezi for sure, possibly Carly depending on Olivia's teeth) 11:00 am **Men’s 3A High School Race (Top 7) 11:30 am ** Men’s Individual Freshman/Sophomore HS Race (Individuals only) 12:00 pm (Thomas, Austin, Jaxon, Jackson) ** Women’s Individual HS Race (Individuals only, rest of girls) 12:30 pm ** Men’s Individual Junior/Senior HS Race (Individuals only, Set & Michael) 1:00 pm AS YOU SEE...tons of races going on. We will need to leave at 8:45 AM in order for Varsity to have plenty of time to warm up. JV will race later. Bring chairs and blankets/towels to sit and get comfortable when you are not running. THIS IS A HUGE MEET. Lots of talent, lots of college scouts.... Last thing...Tay Wigg asked me if she could write another blog. She felt she had a lot to get off of her chest...so read it and please listen carefully. Many times we do not understand loss until it happens to us personally. Make this last month count....and don't forget to count your blessings. From TayWigg I want to talk about appreciation. I appreciate every single of one you guys. All of county week has taught me to be more appreciative of what I can do and the people around me. Being grateful and appreciative of life doesn’t mean you can’t reach for the stars or your dreams but don’t overlook the gifts that are already there, and they are there. So, don’t wait for tomorrow or for something to change, be grateful for what is in your life right now, at this very moment. Think about the people who can’t run, practice, or do the everyday things that you overlook. When you first start running it’s the longest mile on Earth, but soon there after you surpass that milestone and suddenly it’s “just” a mile. You don’t have to be the person who is consistently on top of the podium, but be the runner who can find value in 1 mile or more. I know sometimes it’s hard to, but Efird really teaches us every day to be appreciative of running and each other. For example, we all thought she was insane for taking away our phone while we were at the tree houses. I realize now that I probably had one of the best times with some of the most nonjudgmental, dependable, supportive, forgiving, and hilarious people I have ever met. It is really incredible that a sport can you give you some of the best friends you've ever had. Running has such a supportive community. I like to think of it as a universal language. Out there on the road, when you come across someone, a simple head nod is enough to say “Good for you” allows you to connect with the person, regardless of who you may be the rest of the day. Running just has so many positive qualities and that’s what makes me fall in love with it every day. Everyone has bad days but remember that running is a gift. There are so many who wish they could do it. You can, so you need to run not only for yourself but for those who can’t. I just want to thank each and every single one of you for being amazing teammates. I wouldn’t want to spend my time after school with anyone else. No matter how minuscule you think your contribution to this team is, it will never compare to what your teammates actually think of you. Keep putting in that extra effort, keep smiling, and keep being positive because it can really influence a person. People appreciate those things and they are great characteristics to have. Thank you guys for being so supportive and caring. I would do anything for each and every single one of you guys. I love you guys. September 25th, 2016
IT'S COUNTY CHAMPIONSHIP WEEK! This is one of my favorite weeks of the year. We are in the middle of the season, the part where it gets hard...but County represents a meet that gets us hyped and brings us even closer together. Most importantly, it breaks up the monotony of training and reminds of us of WHAT we have been training for since June! Here is this week: Monday: Long run at Ihme's 4:00-5:30 Tuesday: JV at Vanhoy Campground (get out of class at 3:00 and will ride with Ihme, Mrs. Deal, or Mrs. Green.) Varsity at Salisbury Community Park 4:15-5:45 Wednesday: Recovery/Pre-meet at Carson 4:00-5:15 Thursday!! ROWAN COUNTY CHAMPIONSHIPS! Meet in Ihme's room at 8AM for breakfast and get hype time. We will get out of class at 2:30 and board the bus. Bring chairs to relax before and after race. I expect every member of the team to stay until after the awards and we dismiss as a team.
Since it's Championship week....I thought I'd include this list of how to be a champion... 1. Champions remember that success is a decision, not a gift. They decide what they want and, even more importantly, why they want it. To quote a wise friend, "Look deep inside yourself and find out what your passion really is." Yes, you might be worried about failing, but face those fears. Champions try. We should all have an ambitious, yet realistic, vision that inspires and excites us. 2. Champions document and communicate their goals. Tell your friends, make it your screen saver or stick Post-it Notes everywhere. Write it in your JOURNAL....And set intermediate goals along the way, celebrating when you reach them! 3. Champions make choices. Mediocrity is a choice. Excellence is a choice. Seeking excellence in every part of your life is a conscious decision -- so I would urge you all to do your best at whatever you do, whether it's walking the dog, loading the dishwasher, running or listening to a friend in need. (Keep in mind that excessive doughnut consumption is probably something we should all choose not to excel at.) 4. Champions have a plan. Reaching the finish line of any race requires a focused, detailed strategy. As an athlete you should arm yourself with information -- about different training methods, nutrition, the competitors, race courses, how to avoid chafing. You name it, you should've read about and (in the case of Vaseline, no chubby bears) applied it, and then have used the info to devise a training program. 5. Champions tackle their weaknesses and strengths. They view training holistically; run sessions are not more or less important than nutrition, warm-ups, cool-downs, muscle massages or rolling, relaxation (SLEEP) and life balance. 6. Champions lean on others. A champion knows he or she is not an island. It was hard for some, as fiercely independent people, to depend on others, but it's hard to achieve without support. The word "competitor" is taken from a Latin root meaning to "seek together" -- with help you can learn to dig deeper and discover reserves you never knew existed. 7. Champions accept change. If you risk nothing, then you risk everything. It shouldn't simply be about winning -- it should be about being the best you can be. That means being prepared to assess, adapt, evolve and even take calculated risks. This might include trying a strategy a new training location or a new technique. "If you always do what you've always done, you'll get what you always got." That doesn't mean blindly adopting every new innovation -- sometimes simple, time-honored techniques are best -- but the key is to avoid getting permanently stuck in a rut. 8. Champions prepare for the worst and hope for the best. In an ideal world, everything goes as planned. We want the weather to be perfect, be injury-free and feel fantastic. But that's a utopia. There will be trips, ankle tweeps, pushy competitors, extreme humidity and even poopy issues. It's these mishaps and mistakes that help us learn and grow. They help us become slightly wiser, slightly stronger, slightly bolder and much more determined. 9. Champions keep things in perspective. Win, lose or sink, the race shouldn't define you. Your emotions should never be solely wedded to a specific outcome. The journey to regionals is what matters for us. If you have given it your all, then you've already won. 10. Champions stay positive. There are occasions when even the most cup-overflowing individuals get down in the dumps -- but an ability to trade "I can't," for "I can," to believe in yourself and all that you are is what makes true champions. Let's run like champions this week....All of these describe a person with GRIT. Greatness resides in toughness. BE TOUGH, BE RESILIENT, BE A CHAMPION! September 17th, 2016
Practice this week: Monday: Long run at my house: 4:00-5:40 (try to get there asap so that we can get started) Tuesday: Meet at Salisbury Community Park: we are going to do a fartlek however. Not racing at all. Bus will leave at 3:00 Wednesday: Recovery at south Y 4-5:15 Thursday: Mile repeats...Salisbury Park 4:30-5:45 Friday:Recovery at south...4-5:15 Saturday: Long run at Dan Nic...9AM-11 with Mr. Price It's allergy/cold season and as a team we have to stay healthy! There are many things you can do as runners and your parents can do to help keep you healthy so that you are running your absolute best. 1. Get enough sleep. 7-8 hours every night, including the weekend! 2. Get some preventative meds! Excerpt taken from Runner's World: Klemawesch says pretreating an allergy is helpful, and suggests taking an antihistamine before a run—but not just any brand. "Benadryl and other first-generation anti-histamines cause drowsiness and tend to dry people out," he warns. "You don't want to be dried out when you're worrying about hydration. That can affect your thermal regulation." The second generation of over-the-counter antihistamines, he says, like Claritin, Allegra, and Zyrtec, are non-sedating and non-drying—a much better choice for runners. Klemawesch also recommends everything from an over-the-counter nasal spray called Nasalcrom, to prescription topical nasal antihistamines like Astepro and Patanase, which you'd use right before a run to ward off nasal and eye allergy symptoms. He also mentions Albuterol and Xopenex as preventive inhalers, and the newer nasal filters that work like a tiny filter inside your nose. "Both my son and I have tried them, and could breathe through them while working out." I take an over the counter everyday allergy med called cetirizine from Sam's club (generic for Zyrtec). They also have loratadine, which is the generic for Claritin if that works better for you. You can buy these at any drug store/food lion. I've also began taking Flonase....we will see how that works. 3. Shower a lot! Make sure you are showering and washing your hair after running. Pollen and allergens get stuck in your hair and you are breathing them in. Never go to bed without showering off! You can also wear a hat/sunglasses to keep allergens from getting in eyes or on hair.
4. Eat healthy! Fish, garlic, citrus fruits, nuts, leafy greens, mushrooms, yogurt, tea, red peppers, milk, turkey, blueberries, dark chocolate, carrots, oatmeal, and sunflower seeds are all good cold/flu/feeling icky fighters. Eat....alot. Not eating because "you aren't hungry" just invites the crud into your body. You must provide your body with nutrients to combat all the sickness that is out there. You already have a head start just by being active, but not replacing the nutrients you use during a workout is like jumping into a pit of snakes and expecting not to get bit. Parents! This is for you. Pump your kids with as much food as you can get them. Some days (long runs) they are burning 800 calories. That has to be replaced! 5. VITAMIN C! Emergen-C is a dietary supplement that helps prevent colds. Also just a regular everyday vitamin is good. Doing all of these things will help to keep you healthy and running your best. You do not want to be sick and have to fight through feeling bad on a day you are ready to PR! TIMES FROM LAST TWO RACES: Statesville/Pfeiffer Jacob: 19:05/19:26 Jonah: 19:35/19:52 Ben: 19:14/19:42 Seth: 23:41/24:47 Jimmy: 20:07/20:08 Michael: 20:24/22:07 Zac: 17:44/17:53 John: 18:43/18:52 Jackson: 21:56/22:32 Austin: 20:40/21:18 Thomas: 22:37/24:03 TJ: 19:23/20:08 TayWIg: 20:20/21:07 Jessie: 23:38/23:26 Olivia: 22:57/23:18 Amanda: 24:38/25:57 TayC: 20:51/20:46 Kimberly: 23:54/24:41 Megan: 26:21/27:57 Tori: 25:51/26:34 Alyssa: 30:05/31:42 Dezi: 24:44/25:47 Alana: 30:21/33:35 Lani: 23:26/23:35 Carly: 24:44/26:10 Runners of the Meet: Statesville: Amanda Patton and Ben Helms Pfeiffer: Dezi Lakey and Jimmy Sentilles September 10th, 2017
Practice this week: Monday: Long run at my house: 4:00-5:40 (try to get there asap so that we can get started) Tuesday: 800's on the track! WOOHOO. at the track 3:50-5:15 Wednesday: Premeet at school 3:50-5 Thursday: Meet at Statesville. We will have to leave school at 2:00. Early start time. Friday: Recovery at South Y 4:05-5 Saturday: Meet at Pfeiffer: Leave at 7AM Rides this week: Ihme: Carly, Zac, Tori, and Dezi Amanda: Alana, Alyssa, Olivia, TayWigg Jacob: Seth, Austin, Thomas, Jackson Jonah: Kimberly, Megan, TayConrad, Jaxon Ben: John, TJ, Meredith, Lani Jessie: backup Michael: backup Jimmy: backup I hope that everyone had fun this Saturday. Times were pretty fantastic. Zach: 17:43!!! John: 18:46!!! TJ: 19:17!!!! Tay Wigg: 20:10!! Jimmy: 20:22!! Jonah: 20:31 Michael: 20:41!! Tay C: 20:43 Austin: 22:12 Jackson: 22:27! Jaxon: 23:24 Seth: 23:27!! Thomas: 24:16 Kimberly 24:22 Amanda: 24:25!! Ihme: 24:49!! My new adult PR! fastest I've ran a 5K since coaching Carly: 25:26!! Tori: 25:59!! Megan: 26:06 Clint: 27:01!! Meredith: 29:33 Alana: 30:44!! Alyssa: 33:10 Some of these times are PRs, some are fastest you've ran this season. Since these can't be true PRs for the board, they are mental times that you now know you can hit. Obviously what we had been doing in practice is working. Therefore you have to keep striving to do your best each practice whether you are feeling it or not. This week you have two opportunities to hit this time again (and possibly go beyond) and if you weren't there, prove to us that you are improving too. Below is a blog written by Amanda. She speaks about motivation this week and how her's has changed in 3 years. Blog by Amanda Hey ya’ll it’s ya girl Amanda and I figured since today is my blog day I’d talk about something that I have found hard to acquire: motivation. Efird/Ihme has touched on this before, but I figured it’d be nice to hear it from one of your teammates so you can see how similar everyone is. I 100% know that none of you love each and every second you run. (If you do then what is wrong with you?) Some days you get up and think about making up an excuse to not go to practice just because you know it’s going to be difficult. My first year of cross country I was really bad. On the days we didn’t have practice I could never bring myself to actually run unless my friend who was also on the team asked me. My motivation was low, like bottom of the ocean low. The way I thought of it was if she wasn’t running then I didn’t have to. Obviously, in meets I suffered. I never hit any times I wanted and couldn’t even possibly make it to Top 7. Last year (my second year of cross country), I slowly and gradually started putting in more work, and I mean a lot more. It was a big step up from my lazy sophomore year of XC. My motivation went from bottom of the ocean low to a solid elevation. I was getting SO much better because I wanted to. I saw my teammates improving because they weren’t as demotivated as me. They had GRIT, as we call it, and at first, I was just a lazy person. But then I saw those Top 7 jerseys and realized just how bad I wanted one. I didn’t get it until my very final meet of the season, but that goal to wear one motivated me each and every practice until the day I finally earned it. And boy did it feel great. This year is my final year, and I can say that my motivation is Mt. Everest high. I’ve never wanted to be as good as running as I do now, and I only wish that someone would have told me that the way to get better is to be motivated because I always thought getting better just meant moving your legs faster. Mental is just as important as physical, always remember that. :) September 3, 2017
This week in Carson XC... Monday: long run at Ihme's 8:30-10:30 Tuesday: Run-a-thon at Carson. Starts at 4:00pm-7pm. The first two miles are your workout. Sprint/Stride straights, jog curves. The rest is up to you. Wednesday: Recovery at South Y with core work and striders at 4:10-5:30 Thursday: Speed Day at Carson 4:00-5:30. A group: mile warm up: 200, 200, 400, 400, 800, 800, 400, 400, 200, 200: mile cool down; (John, Zac, Ben, Jacob, Jonah, TJ, TayC, Tay W), B group: mile warm up: 200, 200, 400, 800, 800, 400, 200, 200: mile cool down (Jessie, Olivia, Lani, Kimberly, Amanda, Megan, Carly Dezi, Jimmy, Michael, Austin, Thomas, Jackson, Jaxon); C group: 200, 400, 800 ,800, 400, 200 (Seth, Alyssa, Alana, Lina, Tori, Meredith, Hannah). Individual Target times will be given Friday: Pre-meet at Carson 4:00-5:15 Carowinds Run and Ride 5K: We will leave 6AM from Carson since the race starts at 8:15. You must be preregistered by September 7th. They will not honor the 50% code if you try to register after. Blog by Tay Wigg: Efird (Ihme) told me to write something for the blog this weekend and I took it upon myself to write something about confidence. I feel as if some of us are struggling with this and so am I. Recently I have been very hard on myself because I am not where I would like to be. Surely some of you feel this way. I have to continuously remind myself that this is only the beginning of the season and there is so much more to come. Failure is okay and you can’t fear it. You have to love success more than you fear failure. You’re not going to have a great practice or meet every single time. This is what helps us grow and shapes us as individuals to come together as a team. Be proud of the effort that you put in every single day and realize that you're going to fail. That is what makes us human. As a team, I not only want to celebrate our victories but also our defeats. Whenever I fell at Pre-County, I felt like a complete disappointment. This then inspired me to work harder and smarter for the next meet. Your lack of success has to fuel your love for success. I highly encourage you all to watch this video: https://www.youtube.com/watch?v=Df3ysUkdB38. It has definitely inspired me throughout my high school career and I hope that it helps you all. There is no doubt that self-confidence plays a key role in how you perform, but it isn’t simple. Focus on what you can control. August 26th: MAKE SURE YOU ARE AWARE OF PRACTICE TIMES FROM AUG 24TH POST! CARPOOLS SET FOR NOW: IHME: TORI, ZAC, AND CARLY JESSIE: KIMBERLY, MEGAN, TAY CONRAD HANNAH: OLIVIA, LANI, TAY WIGG AMANDA: ALANA, ALYSSA, LINA JACOB: AUSTIN, SETH BEN: TJ, MEREDITH, DEZI JONAH: JAXON, JACKSON, THOMAS MICHAEL: JIMMY: Race Times: PreCounty/Providence TayWig: 21:23/X---very gritty performance at precounty. Most runners would stay down. Jessie: 23:46/23:42---every second is an improvement. Olivia: 24:01/23:12---22's here you come! Hannah: 25/24:56--keep building confidence Amanda: 26:01/X--I and I know you expect a better result Wed. TayConrad: 20:58/20:40--this girl is on the move Meredith: 29:19/28:19--much better, keep moving Kimberly: 24:48/24:24--coming up big in the 5th spot Megan: 27:47/26:05--big improvement! keep it up Tori: 28:18/27:18--another big improvement! Alyssa: 41:07/32:38--biggest mover, proof walking less, reduces time Dezi: 27:22/26:30--more improvement, I still think you got more in you Alana: 41:07/35:29--big move...walking less Lani: 24:42/24:10--23's here you come! Carly: 26:23/25:55--out of those 26's! Great! Jacob: 19:10/19:25-went backwards, I need to see more fire from you. Jonah: 20:29/20:02--got a ways to go, so improvement like this every race is a must Ben: 19:20/19:48--went backwards Seth: 26:23/26:45--got to work on the second mile Jimmy: 21:02/20:56--improvement but you still have more Michael:21:02/21:26--backwards, looked so tight and not relaxed Saturday Zac: 18:24/18:20--keep gaining confidence John:19:07/19:01--18's here you come Jackson: 23:34/25:35--? I need to see some fire from you too Jaxon: 24:06/24:40--Again, fire Austin: 23:45/20:56--great race, moved into top 7. told you running your race is best Thomas: 29:30/24:16--where did this come from? I expect more from you in practice now! TJ: 20:53/20:35--nice improvement I will talk more about these tomorrow! Cya at school! August 24th, 2017
This week in Carson XC*** *Monday, Aug 28th: Long Run at Salisbury Community Park-4:30-6:30 *Tuesday Aug 29th: Pre-Meet at South YMCA-4:10-5:15 *Wednesday Aug 30th: Conference Meet at Dan Nicholas; times on schedule. We will leave early from school *Thursday Aug 31st: Recovery at Carson-3:45-4:30 My room, team meeting-4:30-5:15: Run *Friday Sep 1st: Tempo at South Y-4:10-5:45 *Saturday Sep 2nd: Easy/Long: Ihme's house. 8:00-10:00 *Sunday Sep 3rd: Rest! *Monday Sep 4th: Labor Day: We will practice in the morning. Please be aware of this. It's school time and we had our first race! Overall I am very proud of what you guys and girls did at Dan Nic. There were some shining moments and some things I noticed we need to work on. Next week's blog will look more closely at your races up to that point. This week however I want to talk about the Run-a-thon. So here goes...basically you can choose to run one lap, 40 laps, or anywhere in between. I am hoping you choose to set a goal that makes you proud. In other words, I don't think one lap...or even just 4 laps would do that. You are to first ask friends, family, teachers, people at church, people in your community, people that work with your parents, etc to pledge you a certain amount per lap or a fixed amount for the event. You are then asked to complete the goal at the run-a-thon on September 5th, collect your pledges, and be proud of your work. Since we are raising money for various items, here is how the layout of pledges you earn play out.... 1st $25 goes to team to participate in the run-a-thon Next $50 goes to you to purchase your Carowinds Run and Ride ticket Anything above $75....goes to the team You can also win prizes at the run-a-thon based on most lap completed in shortest time (boy and girl), and most pledges received. You can take cash, checks (must be made out to YOU!), change, etc. You can collect pledges before or after the event, but you pledge sheet must be handed in on the date of the run-a-thon. Attached below is the pledge sheet. Take a look at it so you know what all you must fill out, andI will give you a hard copy and folder Monday. Go ahead and start getting pledges this weekend! We only have one full week to get this in motion! Good luck!
August 17th, 2017
This week in the world of Carson XC...first week of afternoon practices. Ihme is back at work! I cannot pick you up this week. You have to arrange rides. **Monday: Long Run, Dan Nic 4:30-6pm **Tuesday: Speed, Carson Track 4:30-6pm **Wednesday: Recovery/PreMeet at South YMCA: 4-5pm **Thursday: Pre-County Meet at Dan Nicholas-Be on bus by 3:30pm **Friday: Recovery/PreMeet at South YMCA-4-5pm ***Saturday: Providence Invitational (not optional!) Times of races listed on schedule to the right. The race you run on Saturday will be determined by the position you finish in Thursday's Pre-County Meet. Top 7 finishers will run Varsity. Bus will pull out at 7:00AM! Return around 1-2PM Results from Rowan County Duels Girls A team: 26:37: 1st place Girls B team: 30:00 1st place (only 30 sec from East's A team) Girls C team: 31:31 1st place Girls D team: 32:24 2nd place Both the C and D team beat West's A team! Boys A team: 23:06 3rd Place Boys B team: 24:45 3rd Place Boys C team: 26:12 3rd Place Boys D team: 29:49 6th Place Boys and Girls A Overall: 1st place I got some splits...but remember, I was doing overall times since I was in charge of the race. If you want to know your time right then...GET A WATCH. Please do not ask me at a meet...do you have my splits/Do you have my time? The answer is probably no because I am concerned with the entire team and will get the results when they are handed to me after the race (sometimes not given to me till the next day!). Therefore, if you want to know your time before I am given the results, wear your watch, and use it! 1st leg's only: A Boys: Ben: 3:43; John: 3:50; Zach 3:26 B Boys: TJ: 4:06; Michael: 4:06; Jonah 3:57 C Boys: Austin: 4:11; Jimmy: 4:21; Jackson: 4:31 D Boys: Thomas: 5:02; Seth: 4:55; Jaxon: 4:37 Girls A: Taylor C: 4:45; Taylor W: 4:14; Olivia: 4:30 Girls B: Kimberly: 5:14; Jessie: 5:05; Lani: 5:30 Girls C: Carly: 5:10; Meredith: 5:28; Amanda: 4:57 Girls D: Megan : 5:16; Dezi: 5:23; Hannah: 4:58 Alyssa: 6:38 Runner's in charge of equipment this week: will start next week when we officially start school again. Overall girls and guys I was very pleased with how you ran today/yesterday. It was hot, you did it anyway. You got yourselves warmed up properly but the cool down....eh. The cool down should be started within 10-15 minutes of you finishing your run. You do not wait, you do not cut it short. You then stretch. You are NOT allowed to leave until everyone is cooled down, we meet as a team, our area is clean, and you sign out with a high five. If it becomes a problem with you not completing this I will make the entire team cool down together, stretch together, etc and this will take A LOT more time, thus putting you home much later. The top 7 should ALWAYS cool down and stretch together. 1-6 should wait for the last person at the finish line/tent, give them a breather, then GO...TOGETHER for 10 min or 1 mile, which ever comes last. Try to find a place to stretch away from parents/other runners so that you as a team can reflect on the meet. The same applies for anyone running in a second race, or are runners 8-??? This week's blog is a reflection piece....look at the contract you signed today with the words YOU GAVE ME that described people with GRIT. Think about three that you definitely possess and three that you need to work on. Click on link below (it says, "CLICK HERE COUGARS" and quickly answer the questions. Please think about this guys and girls. If you truly want to get better, you have to identify your strengths and your weaknesses. We will talk one on one about what you answer, so answer carefully. August 11th, 2017
This week in the world of Carson XC.... ***Monday: 8am-10am Dan Nicholas-"Run off" around lake to determine spots for Thursday's relay race then regularly scheduled long run.... ----6pm Monday evening-10am on Tuesday morning- Treehouse Retreat (1920 Flat Rock Rd, China Grove, NC 28023) We will have our team meeting where we will discuss goals, the team motto, new animal names, rules for the season, and much more. Overall, this is a chance for you to hang out and get to know your teammates better with no running involved (except the next morning :-) Pick up will be at 10am at the treehouses! Tuesday morning will be tempo! ****Wednesday 16th: 8am South Y: Recovery ****Thursday 17th: 2:30pm, be on bus at Carson ready to race! First relay kicks off at 4:30pm! ****Friday 18th: 8am south y: Recovery ****Saturday 19th: optional: my house 8am: Saturday mileage (for top 7 it is highly recommended) Aug 21-25th we will begin all afternoon practices...and don't forget we have meets on the Thursday the 24th and Saturday the 26th! The season is here!!! Today's blog is about MPH. If you are a new runner, you may have seen it written here and there, but have no idea what it stands for. MPH stands for Mind, Personality, Heart (not miles per hour!). This acronym was the brainchild of former runner Lexi Keesee. One afternoon during a team meeting we were discussing race strategies and she explained that she liked to break the race up into 3 parts, aka miles. The first mile she tried to run with her mind...or tried to run it smart. Running is so mental. If you go out too hard, you run out of steam. If you go out too slow, you will definitely not be able to catch. If you go out only trying to stay with an opponent but you are unaware of their racing style, you may run to their beat and not yours. You have to know your strengths and weaknesses. You have to know the course. You need to focus on form and breathing, position and pack mentality. You must actively think about your goal and how to achieve it. All that within the first mile. She then went on to say that with the second mile comes personality. You are officially warmed up, and you should be in position to achieve the goal you set for yourself, but you are only a third of the way through. If you begin to dwell on the fact that you have two more to go and that you are already feeling the burn, you will loose focus and will lose control. This is the mile when you must think about why you are truly here. You either like running or you like the thrill of achievement/competition/racing/etc. Not everyone LIKES to run, but there is a reason you are out there. Beating another runner, beating your time, the thrill of the finish, whatever it is. There is something that calls to you. You have to focus on that....what about your personality makes you a runner/competitor? Is it to prove someone wrong? Is it to prove yourself wrong? I can go on for days...but you have to identify that...and use it to push you through the half way point and beyond. She then said the last mile, the most important, has to be run with heart. Sometimes you are on target to achieve your goal, but giving up would be so much easier. Sometimes you know your goal isn't going to happen today, so why finish? This is where heart comes in. A quitter has no heart. I'm not talking about saving puppies and fighting for children in underdeveloped countries heart. I'm talking about heart that goes beyond that of human will power. Will power got you through the practices, will power got you over your nervousness and to the line...heart is what is going to get you across the finish line. I remember the races in high school that I was proud of and the ones I wasn't. The most proud I ever was of myself was the County meet my sophomore year. I had the goal to be All-County. I knew the odds were stacked against me. Only 8 girls made the team and both Salisbury and East Rowan had top teams in the state. When I crossed the two mile mark in 12th place (by my coaches count) I could've gave up, but I wanted it. I passed 4 girls that last mile and crossed the finish line in what I thought was 8th place. My card however said 9th. My coach had missed a girl, so he told me wrong. I couldn't have caught the 8th place girls however, she was a full 45 seconds in front of me...but when reflecting I honestly believe even if I would've known I was indeed 13th and the best I could've ended in was 9th, I still would've tried to pass those girls. I wouldn't have just finished where I was even though I knew I had no chance of achieving my goal. I will never forget my coach telling me that even though he knew I was disappointed that I should be proud, because it had been a long time since he saw someone run with as much heart as I did that race. That's something you don't forget. Heart is what separates the competitor from the participator. Don't be a participator. Finish the race proud. So next time you see #mphcougars or hear it when we chant it before the start of a race, you know what it means. Lexi shared her mantra with us with no idea that it would stick and become our team motto. But MPH is more than just a motto to us now. It's more of "a racing way of life." You don't have to use this if it doesn't resinate with you, but since that day I haven't run a race without thinking about it and hopefully you won't either. August 4th, 2017
I can't believe it's August! This summer is flying by...like always. I want to give a shout out to those of you that worked hard this summer and came to workouts. A big shout out to Megan and Austin for being the boy and girl that came to the most workouts this summer! If you look at where these two started and where they are now you can see a HUGE improvement! Keep it up! So, I gave you two "homework" assignments for this weekend. 1. Watch some youtube videos on running form...here are a couple I found that are good. 2. Get a running journal/notebook/log....whatever you want to call it, but it must be something you can easily keep track of runs, miles, etc. You will need to bring it every Monday to practice with the previous week completed. You will also already have the next week's workout planned out so that you begin goal setting. If you don't bring it, then you will be charged with 1/2 an unexcused absence. 3 unexcused absences=can't run in the next meet. Miss a meet because of an unexcused absence=cannot letter. I'm very serious about this and I want you to be serious as well. Ihme, why are you making me do this, you ask?
For these reasons... 1. You need to acknowledge your goals. Having a goal everyday means that you have something to work for. Having something to work for means your run has a purpose. Having a purpose not only pushes you to go harder, longer, smarter, but will honestly make practice easier. 2. Keep up with your milestones or what we like to call your PR's. Each practice or race can have successes and things that aren't successful. These things help you set better goals, which will ultimately help you run better. 3. You need to evaluate each workout. If you write down things that worked and things that didn't you will be able to tweak your next workout....leading to a better performance. This also helps boost confidence when you identify the things that worked. 4. Keep up with injuries. Identifying these and figuring out which recovery method works best will help me out when it's time to help you out. What should you write down? Date/Time, your running goal, weather, route, food you ate, actual length and time, and finally how you feel and your impression of the run. That's it. It's pretty simple. The more consistent you do this, the more you will want to complete it each day. Remember...get your paperwork done, bring a towel, bathing suit, a change of clothes, snacks, lunch, and liquids Monday! We are going to have fun! Cya at 7am! July 28th, 2017
First off....practice for next week: Monday: Dan Nic 8AM (can meet at my house at 7:30); Tuesday 8AM family house; Thursday 8AM at Salisbury Community Park on Hurley School Rd. (again can meet at my house 7:30). and possible team pictures at Carson (haven't been told for sure) Today I'm going to talk about tradition. Traditions are behaviors and actions that you engage in time after time. They can be big or small, and are done with a specific purpose in mind. Traditions are important for teams because when done consistently can lead to magic, spirit and togetherness. Here at Carson we have a few traditions on the xc team. The first major tradition is the pre-race warmup. We've already been over how mental running is, so getting into the right frame of mind is a must. Usually the team does a warm-up, goes through their dynamic stretches, walks to the line, prays, gets pumped, and waits for the gun. Going through this traditional "pre-race" warmup is a way to calm nerves while building excitement. During this time there are also some individual traditions or routines, like listening to certain songs or a type of music, writing inspirational sayings or words on the runners arm, and making sure the bathroom is well taken care of (if you have never ran before, you will quickly figure this one out) that also help calm the nerves. Some runners show up to the race in special gear that helps them feel more comfortable in this stressful atmosphere. Taylor Wiggins says, "I literally wear the same thing (underwear, sports bra, etc) to every race because I think it makes me invincible. And I set out my uniform the night before to let it soak in all my mighty power." Taylor Conrad does her hair a specific way for every race. This is good because it makes her feel comfortable and I want you to find a routine that makes you comfortable! Alex Wilson (senior last year) wore the exact same Carson socks every race. Maybe we should get team socks? What ya'll think? There are also things like eating Chick-fi-la after Saturday meets, team dinners before big meets, senior gifts, etc. Last year we started the Run-a-thon to help raise money for the team and pay for the Carowinds Run and Ride 5K (which we will do again on Sep 9th). Runners ask for donations for every lap ran from friends, family, teachers, etc. and go out to the track (Sep 5th this year) run as many laps as they want (max of 40). Last year we had several runners do the full 10 miles. However, you can run forward, backward, take breaks, whatever. Its just a fun time to mingle with the team and earn money to run a race at Carowinds, get a cool medal, and enjoy the park. Another thing we've done in the past and that is back by "popular" demand is the soda challenge. At the retreat on Aug 14th, we will sign a contract stating that we will abstain from any soda during the season. This is tough (FOR ME!!!) for some runners and easy for others. John says he hasn't had a soda in over 2 years. But those of you that like them as much as me can get one when we eat after regionals...it's sort of like it's own little ceremony! Probably the most misunderstood tradition we have is the giving of animal names. Each new runner will be given an animal persona. I started doing this way back in 2009 when I had a runner named Sierra Zemanick (Taylor Wiggins just this year broke her time record). She always talked about becoming a dragon when she ran. There was so much more to it, but she really did take on that persona. So to be fun, I gave the other members of the team an animal that reminded me of them and every girl who has ran since has received an animal. The boys were given their animals last year. I can't really explain why I pick the animal for the runner...there are so many factors. But it's always fun to be referred to by your animal...here are the returning runners' animals....if you are new see if you can guess why. Seniors: Taylor Wiggins-ferret; Amanda-Rainbow Fish; Jessie-hummingbird; Olivia-Otter; Hannah Venable-Liger; Jacob-Falcon; Jonah-ostrich; Ben-Jack rabbit. Juniors: Jimmy-Alpacha Sophomores: Jackson-Tiger Beetle; John-Cockatoo; Jaxon-Seal; Taylor Conrad-Bumblebee Newbies: You will get yours soon! I have been thinking! Alex from last year was a goose. RIP Alex's goose calls. Two new traditions I want to start this year are the high fives after every practice/meet to signify you are checking out/leaving. This is for me to see you face to face and remind me to tell you anything I had thought of that day. We've already begun this...just ask the runners who forgot to check out after one practice! The last is the team retreat at the cherry tresort that we are doing on Monday Aug 14th. I am so excited about this and can't wait for us to get to know each other better, meet some alumni, and just spend some time NOT running! Many alumni talk to me about their "xc family" from Carson and how much they miss it. Since there are so many new faces I want to make sure everyone is comfortable with their new fam! Lexi Keesee used to always sing a song she said reminded her of xc. She told me about it and it became our unofficial team anthem.... Such a great song! The link is below. See ya Saturday/Sunday or at practice next week! Oh the bond is deeper than skin The kind of club that we're inThe kind of love that we give Oh ever since the dawn of mankind We all belong to a tribe It's good to know this one's mine Let's start a riot tonight A pack of lions tonight In this world, he who stops, won't get anything he wants Play like the top one percent Til nothing's left to be spent We don't care, we won't stop, call your mothers, call the cops We are the champions Setting it off again Oh we on fire We on fire Running our own campaign Doing the whole shebang Oh we on fire We on fire July 21st, 2017
Yesterday morning while on vacay at the beach I decided to do a 4 mile easy run (that's what's on my schedule). I set out on a new path and 2 miles into the run I was doing ok. Up to this point the run had been shady which helped because the temperature was rising. As I hit the half way point I turned a corner and the sun hit me like a ton of bricks. I then remembered, dang, the rest of the run was nothing but sun. This is when my mind started in with the doubts..."Just make it to 3 and you are fine to walk. It is way too hot. You are going to pass out in front of all these people. You are going to get a headache. Wake up earlier and do more tomorrow. Just stop." I just wanted to scream "SHUT UP MIND!" I've ran enough to know not to give in. I pushed the doubts to the back of my mind and finished my run just fine, no passing out. When Clint asked how my run went my only reply was "Hard." And that's when it hit me what the topic of today's blog would be. Why is running so hard? So at Carson, XC obviouslly isn't the first sport people want to come watch. We have proved our worth though, bagging 8 championships combined. But unless you have participated in the sport, I honestly don't think people realize just how HARD it is. The quote, "Our sport is your sports' punishment," sums it up. Running is looked at as a negative action done when a player messes up or doesn't perform as the coach wants. Therefore, players hate doing it. Why do they hate it?....because it's hard! We even get..."XC is not a sport." People think just because we don't get hit or have a ball, we aren't legit. However, I can honestly say that XC is the hardest sport to do at Carson (And believe me, I know....at West I played basketball 4 years, softball 2, volleyball 1 and track 3). Taylor Wiggins, reigning SPC champ and Rowan County champ says she believes XC is the hardest because, "There are no time outs." You run 3.1 miles every meet, without stopping. There are no water breaks or sitting or pausing to catch your breath, until the end! Someone once told me, running isn't hard, your just put one foot in front of the other. They are somewhat correct. Biologically humans are built to run. The pads on our feet, the muscles in our legs are all genetically designed to escape danger or hunt prey. However, there is a point where oxygen deprivation kicks in and we want to stop. At the speeds you need to be successful in this sport that point is way before 3.1 miles. Your body can do it...it's your mind protecting your body that places the doubt there. John Sokolowski who has been running since he was born it seems says that, "Cross Country is the hardest sport because it is more mental than anything. Cross Country is about pushing yourself. No matter what shape you are in you have to push yourself repeatedly and it is just a battle a will." He is right! Even the best runners in the world experience the same mental struggles that someone who just starts to run do. They just learn to deal with it over time. What doesn't kill you makes you stronger right? Dylan Koontz, an all-county, all-conference alumni says, "Any sport can be the hardest if you truly dedicate yourself to it. Cross Country was the first sport I took 100% seriously and it kicked my butt. I gave it my all at each practice and meet. A lot of people think it isn't hard because they haven't ran hard enough to feel the pain that we feel. Running may be something simple but its not something easy." Another thing that makes running so hard is the time commitment. Running takes time and patience. Success doesn't happen overnight. So many times I've heard runners say, "I'm not getting any better." Sometimes it can take weeks before you see improvements and during those weeks you will have good runs, but you will also have bad runs that make you question your reasons for being there.The challenge comes in staying motivated, even when you don't see results right away. You have to remember that you will be rewarded. Senior, third year runner Amanda says, "Running to me is more mentally challenging than AP classes. Motivation is so hard to acquire for running. Feeling the pressure of having to run 3.1 miles without stopping and as fast as possible is very stressful. It's definitely challenged me in ways that I'm positive no other sport could." Lastly I think XC is hardest because it is the only sport where there is both an individual and team aspect involved. There are moments in a race when they only person cheering you on is yourself. In bball and soccer there are fans surrounding you at all times to pump you up. In the woods at Dan Nic, there is no one. You have to be your own cheerleader and you have to dig deep in yourself to find the strength to pick it up and finish. Lowering your PR or personal record is usually the goal, but you just also strive to pass people and finish in the lowest position possible to help your team. Senior, 4th year runner Jessie says, "XC is no longer individual, there is teamwork involved. You can let this sport kick your butt or you can kick it (pun intended)." The end of the race is most rewarding. You see your cheering section and your teammates waiting for you. You hear the cheers and you see the clock with a new lower time. There is no greater feeling. To get there though you have to trust your coach and do every workout to the best of your ability, even when I'm not watching. Senior Olivia Gabriel says, "It's a metal sport just as much as physical and everyone has to be on the same page." Everyone has to give 100% effort, no matter their skill level. To sum up, I've given you many reasons as to why this sport is so hard, but I can't begin to tell you all the reasons as to why it's worth it. You have to experience that yourself. You become much more physically and mentally tough and you become part of a big ole happy family. Dylan explains, "I love Cross Country but I never would have pursued it if it wasn't for the friends I made." Finally alumni Alex Wilson says, "I think XC is the hardest sport at Carson for many reasons. The big one is how mental it is and how geared in mentally you have to be in order for you and your team to succeed. XC is also harder than track as in everyone has to be ready for success for the team to be successful when track is much more of an individual sport. XC takes physical preparation because in most sports you can eat what you want and it not affect your performance as much, where in xc running eating right is just a part of all you need to do. XC requires more discipline and hardwork than any other sport and anyone who dedicates themselves to it should get all he credit they deserve." I totally agree. See you Monday! |
Cross Country Schedule 2018
8/21 : Pre County - 5:00 Guys, 5:45 Girls 8/25: Carolina Kickoff@Metrolina Christian High, Indian Trail, NC 8/28: Salisbury Park Conference Meet - 5:00 Guys, 5:45 Girls 9/1: Jungle Run @ South View High School in Hope Mills, NC 9/5: Pre-Conference @ Dan Nic - 4:30 Guys, 5:15 Girls 9/11: Statesville Invitational @Mac Anderson Park, Statesville, NC - 4:00 Boys; 4:30; Girls; 5:00 JV Boys; 5:30 JV Girls 9/15 : Adidas XC Challenge (Maybe) Raleigh, NC 9/18: South Iredell Meet @SIHS- 4:30 Guys, 5:00 Girls 9/22 :Hare & Hounds @McAlpline Park, Charlotte, NC 9/25:North Iredell Meet @ Statesville Soccer Complex - 4:00 Guys, 4:30 Girls 9/29:High Country Classic @ Watauga High School & Appalachian FBGame(Top 7 Only) 10/2: County Championships @Dan Nic; Times TBA 10/6: Wendy’s @ McAlpine Park, Charlotte, NC 10/10: United Way (Maybe) 10/13: NC Runners (Maybe) 10/16: Conference @ Dan Nic - 4:00 Guys, 4:30 Girls, 5:15 JV 10/27: Regionals @McAlpine, Charlotte NC 11/3: States @Ivey Redmon Sports Complete Coach Les-Lee (Efird) Ihme: 704-213-2931 Parents, If you have any questions, comments, concerns please contact me first. |
July 14th, 2017
The term symbiosis is a biological term (you are welcome Tay Wiggs) defined as the mutually, beneficial relationship between groups of people, animals, or plants. Mutualism more specifically, (the bee and the flower) is when both parties greatly benefit from the relationship. My example doesn't involve nature though....The start of Junior year, I was coming off a successful sophomore season where I broke 23 and was first on the team. I was looking to repeat but get faster, however my plans were foiled when freshmen Kathryn McNeely showed up. First meet...she beat me and I wasn't happy. Second meet third meet, fourth meet... I tried harder....she still beat me...I was furious. After the meet, my dad pulled me to the side and told me to quit pouting and to look at my time. I ran a 21:55. WHAT! I just PR'ed and was mad? I went up to Kathryn and shook her hand, told her thanks, and that I was sorry for being so competitive, but I was glad she was beating me. I never beat her that season. I did however run a low 21, because I constantly chased her. She got into the 20's she said because she was running from me. See, mutualism at it's finest. Without her I may never had PR'ed and vice versa.
This happens all the time on cross country teams. I have seen runners use the competition between each other to fuel a desire to get better in which they do, and I have also seen it defeat runner's who don't look at the competition as a challenge to better themselves. Just to make it clear, the team is every runner from #1 to the last finisher. Every runner is important. Every runner serves a purpose. However, the top 7 are the varsity runners. The top 5 are the runners that determine the team score. XC is scored by position in the race....Let's just say Carson runners cross the finish line in 1st, 3rd, 5th, 10th, and 12th. Carson's score for the meet would be 31 (add the positions up). The team with the LOWEST score is the winner. The 6th runner determines the winner if there is a tie, and the 7th is there as backup in case someone has a bad day or has to drop out. Being a member of the top 7 is an honor (I mean hey, they get t-shirts!) But they also get to run in the varsity races (Providence Invitational, Wendy's Invitational, Pfeiffer Invitational, Statesville Invitational, All-Rowan County Meet, All-NPC Conference Meet, and Regional Meet). Everyone else runs the JV race (no matter the grade). Only top 7 have a chance to make All-County and All-Conference and only top 7 get to run at the biggest meet of the year....Regionals....for a chance to make it to the State Meet (A really huge deal in this sport.) The cool thing about top 7 is that it constantly changes! Just because you aren't varsity first race doesn't mean you can't finalize your spot in the top 7 for regionals. This fact alone is what fuels the competition between teammates. Even though XC is a team sport (I mean hey, we want to win championships) it is very much an individual sport. There are runners on other teams you desperately will want to beat, but there are also runners on your own team you will want to beat. This should never cause turmoil on the team though. You have to accept defeat from a teammate and use it to better yourself. You should set out to beat your teammates but you should also do everything you can to help them finish as close to you and as in good of a position as they can. We want to win as a team first and foremost. This inner squad competition will only make us better if you let it. We are a family...we want everyone to succeed. That means doing your best and encouraging others to do their best as well.
That being said, we have many new faces this year. We need to get to know each other. So I have several thing planned for the rest of the summer that will help get us to "Family" or "Squad" status.
**July 16th-22nd: No formal practice due to dead week. Dylan Koontz (College Alum) and Alex Wilson (Recent Grad) will be meeting everyday with any boy that wishes to run those days. John and Ben will be in touch about times and places. I'm pretty sure based on times who is running in those top 5 spots right now....so two places are open for top 7. Getting prepared NOW is going to make a huge difference in who that could be. Girls....I need you running everyday! If you can get together to run with someone please do. If you want to run with the boys let me know and I'll send them your number. FOLLOW YOUR SCHEDULE.
**July 23rd-29th: We will practice Mon (Dan Nic 8AM), Tues (Family House 8AM), Thurs (South YMCA 7AM...tempo days we need less heat!)
********JULY 29th!!!!!!!!! Two-day 5K. I would really like every team member to participate.
https://www.sportoften.com/event/48632/2-day-5k
ANYONE can run this. Parents, friends, sisters, brothers, etc. The more people the more money we raise for Carson's athletic department which is buying us new uniforms and paying for meets and buses. There is also a competition between us and South Rowan. The most participants gets a trophy. We cannot let SR win!
****July 30th-Aug 5th-First week of mandatory practice. You need to have your physical completed by then! All sports teams at Carson will have practice everyday starting this week. We will probably practice 4 days. TBA.
**Aug 6th-12th. This was supposed to be beach week, however instead of going to the beach we are going to do some fun things around here so that everyone can participate and no one gets left out. All in all this week is going to cost around $125 for food, gas, rentals, white water center rafting, etc. This is about the same price it would cost for the beach. Here are some things we are going to do...the dates are tentative.
-Monday the 7th: Waterfalls at Dupont National Park in Asheville. I took my girls there a few years ago and they absolutely loved this. There are so many trails and waterfalls (the ones in the Hunger Games movie). Entrance is free. Pack snacks and lunch. I would need parents to volunteer to take us. I will drive as well. It is about a 3 hr. drive.
-Wednesday the 9th: White Water Center in Charlotte. Tons of trails and stuff to do. I am emailing to try and find a package price for us to do as much as we can. This could range from $10-$60. This place is amazing. I will know more soon.
-Friday the 11th: Defy Gravity in Charlotte. A trampoline park full of fun stuff. We will leave early, go to McAlpine park (where we run 3 races) then go jump at Defy Gravity!! I will need parent volunteers for transportation. Jumping is $14.
-Tues 8th/Thurs 10th. One day we will play capture the flag in the afternoon at the South YMCA, and one day we will go to the East YMCA and do team building things. We did last year and everyone seemed to like it (except Tay Wigg...sorry).
***The final FUN ultimate thing. This date is definite. On Monday the 14th I have reserved the 3 awesome tree houses on Flat Top Road here in China Grove. We will run Monday morning and meet back Monday afternoon at the tree houses for a team cookout and retreat/sleepover. Girls will stay separately from boys. Kevin and I will both be staying overnight as well. Price will depend on number of people, but should be between $25-$30.
***First meet! Aug 17th! Rowan County Duels at Dan Nic. More to come about this.
Please check out the schedule for the rest of the season above.
Fill out the form below! Thanks guys! Cya Monday the 24th (Clint's 11th B-day)
The term symbiosis is a biological term (you are welcome Tay Wiggs) defined as the mutually, beneficial relationship between groups of people, animals, or plants. Mutualism more specifically, (the bee and the flower) is when both parties greatly benefit from the relationship. My example doesn't involve nature though....The start of Junior year, I was coming off a successful sophomore season where I broke 23 and was first on the team. I was looking to repeat but get faster, however my plans were foiled when freshmen Kathryn McNeely showed up. First meet...she beat me and I wasn't happy. Second meet third meet, fourth meet... I tried harder....she still beat me...I was furious. After the meet, my dad pulled me to the side and told me to quit pouting and to look at my time. I ran a 21:55. WHAT! I just PR'ed and was mad? I went up to Kathryn and shook her hand, told her thanks, and that I was sorry for being so competitive, but I was glad she was beating me. I never beat her that season. I did however run a low 21, because I constantly chased her. She got into the 20's she said because she was running from me. See, mutualism at it's finest. Without her I may never had PR'ed and vice versa.
This happens all the time on cross country teams. I have seen runners use the competition between each other to fuel a desire to get better in which they do, and I have also seen it defeat runner's who don't look at the competition as a challenge to better themselves. Just to make it clear, the team is every runner from #1 to the last finisher. Every runner is important. Every runner serves a purpose. However, the top 7 are the varsity runners. The top 5 are the runners that determine the team score. XC is scored by position in the race....Let's just say Carson runners cross the finish line in 1st, 3rd, 5th, 10th, and 12th. Carson's score for the meet would be 31 (add the positions up). The team with the LOWEST score is the winner. The 6th runner determines the winner if there is a tie, and the 7th is there as backup in case someone has a bad day or has to drop out. Being a member of the top 7 is an honor (I mean hey, they get t-shirts!) But they also get to run in the varsity races (Providence Invitational, Wendy's Invitational, Pfeiffer Invitational, Statesville Invitational, All-Rowan County Meet, All-NPC Conference Meet, and Regional Meet). Everyone else runs the JV race (no matter the grade). Only top 7 have a chance to make All-County and All-Conference and only top 7 get to run at the biggest meet of the year....Regionals....for a chance to make it to the State Meet (A really huge deal in this sport.) The cool thing about top 7 is that it constantly changes! Just because you aren't varsity first race doesn't mean you can't finalize your spot in the top 7 for regionals. This fact alone is what fuels the competition between teammates. Even though XC is a team sport (I mean hey, we want to win championships) it is very much an individual sport. There are runners on other teams you desperately will want to beat, but there are also runners on your own team you will want to beat. This should never cause turmoil on the team though. You have to accept defeat from a teammate and use it to better yourself. You should set out to beat your teammates but you should also do everything you can to help them finish as close to you and as in good of a position as they can. We want to win as a team first and foremost. This inner squad competition will only make us better if you let it. We are a family...we want everyone to succeed. That means doing your best and encouraging others to do their best as well.
That being said, we have many new faces this year. We need to get to know each other. So I have several thing planned for the rest of the summer that will help get us to "Family" or "Squad" status.
**July 16th-22nd: No formal practice due to dead week. Dylan Koontz (College Alum) and Alex Wilson (Recent Grad) will be meeting everyday with any boy that wishes to run those days. John and Ben will be in touch about times and places. I'm pretty sure based on times who is running in those top 5 spots right now....so two places are open for top 7. Getting prepared NOW is going to make a huge difference in who that could be. Girls....I need you running everyday! If you can get together to run with someone please do. If you want to run with the boys let me know and I'll send them your number. FOLLOW YOUR SCHEDULE.
**July 23rd-29th: We will practice Mon (Dan Nic 8AM), Tues (Family House 8AM), Thurs (South YMCA 7AM...tempo days we need less heat!)
********JULY 29th!!!!!!!!! Two-day 5K. I would really like every team member to participate.
https://www.sportoften.com/event/48632/2-day-5k
ANYONE can run this. Parents, friends, sisters, brothers, etc. The more people the more money we raise for Carson's athletic department which is buying us new uniforms and paying for meets and buses. There is also a competition between us and South Rowan. The most participants gets a trophy. We cannot let SR win!
****July 30th-Aug 5th-First week of mandatory practice. You need to have your physical completed by then! All sports teams at Carson will have practice everyday starting this week. We will probably practice 4 days. TBA.
**Aug 6th-12th. This was supposed to be beach week, however instead of going to the beach we are going to do some fun things around here so that everyone can participate and no one gets left out. All in all this week is going to cost around $125 for food, gas, rentals, white water center rafting, etc. This is about the same price it would cost for the beach. Here are some things we are going to do...the dates are tentative.
-Monday the 7th: Waterfalls at Dupont National Park in Asheville. I took my girls there a few years ago and they absolutely loved this. There are so many trails and waterfalls (the ones in the Hunger Games movie). Entrance is free. Pack snacks and lunch. I would need parents to volunteer to take us. I will drive as well. It is about a 3 hr. drive.
-Wednesday the 9th: White Water Center in Charlotte. Tons of trails and stuff to do. I am emailing to try and find a package price for us to do as much as we can. This could range from $10-$60. This place is amazing. I will know more soon.
-Friday the 11th: Defy Gravity in Charlotte. A trampoline park full of fun stuff. We will leave early, go to McAlpine park (where we run 3 races) then go jump at Defy Gravity!! I will need parent volunteers for transportation. Jumping is $14.
-Tues 8th/Thurs 10th. One day we will play capture the flag in the afternoon at the South YMCA, and one day we will go to the East YMCA and do team building things. We did last year and everyone seemed to like it (except Tay Wigg...sorry).
***The final FUN ultimate thing. This date is definite. On Monday the 14th I have reserved the 3 awesome tree houses on Flat Top Road here in China Grove. We will run Monday morning and meet back Monday afternoon at the tree houses for a team cookout and retreat/sleepover. Girls will stay separately from boys. Kevin and I will both be staying overnight as well. Price will depend on number of people, but should be between $25-$30.
***First meet! Aug 17th! Rowan County Duels at Dan Nic. More to come about this.
Please check out the schedule for the rest of the season above.
Fill out the form below! Thanks guys! Cya Monday the 24th (Clint's 11th B-day)
July 14th, 2017
The term symbiosis is a biological term (you are welcome Tay Wiggs) defined as the mutually, beneficial relationship between groups of people, animals, or plants. Mutualism more specifically, (the bee and the flower) is when both parties greatly benefit from the relationship. My example doesn't involve nature though....The start of Junior year, I was coming off a successful sophomore season where I broke 23 and was first on the team. I was looking to repeat but get faster, however my plans were foiled when freshmen Kathryn McNeely showed up. First meet...she beat me and I wasn't happy. Second meet third meet, fourth meet... I tried harder....she still beat me...I was furious. After the meet, my dad pulled me to the side and told me to quit pouting and to look at my time. I ran a 21:55. WHAT! I just PR'ed and was mad. I went up to Kathryn and shook her hand, told her thanks, and that I was sorry for being so competitive, but I was glad she was beating me. I never beat her that season. I did however run a low 21, because I constantly chased her. She got into the 20's she said because she was running from me. See, mutualism at it's finest. Without her I may never had PR'ed and vice versa.
This happens all the time on cross country teams. I have seen runners use the competition between each other to fuel a desire to get better in which they do, and I have also seen it defeat runner's who don't look at the competition as a challenge to better themselves. Just to make it clear, the team is every runner from #1 to the last finisher. Every runner is important. Every runner serves a purpose. However, the top 7 are the varsity runners. The top 5 are the runners that determine the team score. XC is scored by position in the race....Let's just say Carson runners cross the finish line in 1st, 3rd, 5th, 10th, and 12th. Carson's score for the meet would be 31 (add the positions up). The team with the LOWEST score is the winner. The 6th runner determines the winner if there is a tie, and the 7th is there as backup incase someone has a bad day or has to drop out. Being a member of the top 7 is an honor (I mean hey, they get t-shirts!) But they also get to run in the variety races (Providence Invitational, Wendy's Invitational, Pfeiffer Invitational, Statesville Invitational, All-Rowan County Meet, All-NPC Conference Meet, and Regional Meet). Everyone else runs the JV race (no matter the grade). Only top 7 have a change to make All-County and All-Conference and only top 7 get to run at the biggest meet of the year....Regionals....for a chance to make it to the State Meet (A really huge deal in this sport.) The cool thing about top 7 is that it constantly changes! Just because you aren't varsity first race doesn't mean you can't finalize your spot in the top 7 for regionals. This fact alone is what fuels the competition between teammates. Even though XC is a team sport (I mean hey, we want to win championships) it is very much an individual sport. There are runners on other teams you desperately will want to beat, but there are also runners on your own team you will want to beat. This should never cause turmoil on the team though. You have to accept defeat from a teammate and use it to better yourself. You should set out to beat your teammates but you should also do everything you can to help them finish as close to you and as in good of a position as they can. We want to win as a team first and foremost. This inner squad competition will only make us better if you let it. We are a family...we want everyone to succeed. That mean doing your best and encouraging others to do their best as well.
That being said, we have many new faces this year. We need to get to know each other. So I have several thing planned for the rest of the summer that will help get us to "Family" or "Squad" status.
**July 16th-22nd: No formal practice due to dead week. Dylan Koontz (College Alum) and Alex Wilson (Recent Grad) will be meeting everyday with any boy that wishes to run those days. John and Ben will be in touch about times and places. I'm pretty sure based on times who is running in those top 5 spots right now....so two places are open for top 7. Getting prepared NOW is going to make a huge difference in who that could be. Girls....I need your running everyday! If you can get together to run with someone please do. If you want to run with the boys let me know and I'll send them your number. FOLLOW YOUR SCHEDULE.
**July 23rd-29th: We will practice Mon (Dan Nic 8AM), Tues (Family House 8AM), Thurs (South YMCA 7AM...tempo days we need less heat!)
********JULY 29th!!!!!!!!! Two-day 5K. I would really like every team member to participate.
https://www.sportoften.com/event/48632/2-day-5k
ANYONE can run this. Parents, friends, sister, brothers, etc. The more people the more money we raise for Carson's athletic department which is buying us new uniforms and paying for buses. There is also a competition between us and South Rowan. The most participants gets a trophy. We cannot let SR win!
****July 30th-Aug 5th-First week of mandatory practice. You need to have your physical completed by then! All sports teams at Carson will have practice everyday starting this week. We will probably practice 4 days. TBA.
**Aug 6th-12th. This was supposed to be beach week, however instead of going to the beach we are going to do some fun things around here so that everyone can participate and no one gets left out. All in all this week is going to cost around $125 for food, gas, rentals, white water center rafting, etc. This is about the same price it would cost for the beach. Here are some things we are going to do...the dates are tentative.
-Monday the 7th: Defy Gravity in Charlotte. A trampoline park full of fun stuff. We will leave early, go to McAlpine park (where we run 3 races) then go jump at Defy Gravity!! I will need parent volunteers for transportation. Jumping is $14.
-Wednesday the 9th: White Water Center in Charlotte. Tons of trails and stuff to do. I am emailing to try and find a package price for us to do as much as we can. This could range from $10-$60. This place is amazing. I will know more soon.
-Friday the 11th: Waterfalls at Dupont National Park in Asheville. I took my girls there a few years ago and they absolutely loved this. There are so many trails and waterfalls (the ones in the Hunger Games movie). Entrance is free. Pack snacks and lunch. I would need parents to volunteer to take us. I will drive as well. It is about a 3 hr. drive.
-Tues 8th/Thurs 10th. One day we will play capture the flag in the afternoon at the South YMCA, and one day we will go to the East YMCA and do team building things. We did last year and everyone seemed to like it (except Tay Wigg...sorry).
***The final FUN ultimate thing. This date is definite. On Monday the 14th I have reserved the 3 awesome tree houses on Flat Top Road here in China Grove. We will run Monday morning and meet back Monday afternoon at the tree houses for a team cookout and retreat. Girls will stay separately from boys. Kevin and I will both be staying overnight as well. Price will depend on number of people, but should be between $25-$30.
***First meet! Aug 17th! Rowan County Duels at Dan Nic. More to come about this.
Please check out the schedule for the rest of the season above.
Fill out the form below! Thanks guys! Cya Monday the 24th (Clint's 11th B-day)
July 7th, 2017
This morning I had to pull myself out of bed to get my run in. I mean, I already had 14 miles this week, skipping two days in a row wouldn't be so bad. This has been my attitude the past 2 weeks. And you know why? No accountability other than myself. Last week being on my honeymoon (I did get 5 miles in on a treadmill in the hottest gym ever) and then this week being a dead week, which meant I could not meet with the runners, caused me to go into a running funk. It's so easy to talk yourself out of getting your run in. I've done it more times then I can count. However, I laid in bed and said, "You are doing the same thing you preach to your runners. You HAVE TO BE ACCOUNTABLE FOR YOURSELF." I got up and ran needless to say and of course the old saying goes...no one has ever finished a run saying, "I wish I wouldn't have done that."
I didn't take my music this morning, because I needed to think. I needed to soul search a little. Being a coach I know this part of the summer is really hard for the kids. Vacations, movies, parties, sleeping, other commitments... It's hard to be committed. But I see it every year. This year is no exception, because I've already started seeing the tale tale sign of falling off the commitment wagon. That sign comes in the form of excuses. Seriously I've heard already...I have dance, basketball, swimming...I have to take my cat to the vet...the cable man is coming....I overslept...I have to work and I don't have enough time to practice and get there on time...I don't have a ride...I have a dentist, orthodontist, doctors appointment (we practice at 8AM mind you)...I have drivers ed...etc. Don't get me wrong, some of those "excuses" are legit, but could be avoided. My rule is, if you are in town, I'd like you to be at practice. So this doesn't even count the people who are on vacation, the two at Governor's School, or the two that stay with family out of state. I'm pretty understanding, summer is definitely for vacations and spending time with family, but it starts to wear on me when it's a constant barrage of excuses on top of everything else.
When I was in high school you NEVER missed practice. I remember going to basketball practice with the flu that was so bad I could barely walk. I sat (laid really) on the sidelines and watched. Missing how to run the plays and other guidance from my coach would have set me back, and being in that starting lineup meant everything to me. Even when I tore my ACL and couldn't play for 2 months, I was at practice everyday doing what I could...dribbling sitting down, learning defenses and offenses, even shooting foul shots. When the doors were open I was there. My dad said that if my coach was willing to be there out of respect I needed to be there to hear what she had to say and to better myself.
Cross Country was different. We didn't have summer practice. The first practice was the first day of school and a few days before our first meet. I knew we were suppose to run by ourselves over the summer, but since our coach didn't really teach us a lot about running I thought all the basketball camps and softball games were enough to keep me in shape, plus I was a pretty good athlete so I never really got "out of shape." However, when it came time to run the county meet my sophomore (the year I was first on the team) and my junior year, I missed all-county by one position...and of course East Rowan won. What was their secret? They ran over the summer! They actually had practices! Looking back now, I'd like to imagine what I could've accomplished had we just had a few practices over the summer. I mean, I was pretty decent, ran 21's at my best, but averaged 23's...but that was just practicing during school. As a coach now I see that if I would've trained I could've been good..not just decent, but my time has passed and now I'm trying to keep that from happening to my runners. But I say this with all the certainty in the world...if we would've had summer practice, I would've been there, every opportunity I got...no excuses.
So now, the point of today's blog....excuses. I lived in a different time when you didn't miss practice (there were no consequences because it just didn't happen) and I must except that. However, I know success doesn't come overnight. Success is determined by its second letter....U. Excuses get in the way of your success and when you don't see success, more excuses follow as to why it didn't happen for you. I have seen so many runners disappointed in their performance and ultimately it all boils down to their failure to prepare. I have also seen some great successes...and what do you think led them to this? There willingness to go above and beyond what is asked. It's cliche to say, but I could hire an olympic coach to get me ready for my next race, but ultimately my success isn't going to depend on the coach, it's going to depend on how well I listen and how much effort I put in when they are with me and when they aren't with me. Practicing with the best coach in the world 2 or 3 days a week isn't going to be make me great. It will help definitely, but the real challenge lies in what I do when they aren't there. It lies in doing what they ask of me everyday. I can choose to do it and be great, or I can ignore them, make excuses and be mediocre. It's up to me. I have to be accountable for myself.
So parents and runners...here is what I ask of you. BE ACCOUNTABLE. There are several runners I am so proud of already with the work they have put in this summer. I see them improving and getting excited because of this. I also have some runners I am very disappointed in because of their lack of commitment thus far. I hope this changes soon.
PARENTS: Get your kids to practice! Push them to be accountable everyday they don't have practice. They have a workout schedule and something to do everyday, so ask them about it. Help them schedule other things outside of practice time. Next week we will practice, Mon, Tues, and Thurs. Starting Aug 1st, it's pretty much everyday at 8AM or earlier depending on the weather. I want to take them to the beach for camp.. early Aug, but can only take so many, so the ones coming to practice are going to be the ones I offer this to. (More to come about this later).
RUNNERS: Run everyday. Make it a priority. Don't wait till it's too late. If you are ok with being subpar or mediocre that's on you, but I want you to be better. However I can want all day long for you....YOU have to make it happen. In the next few weeks you need to get these things in order to be successful
1. a in date physical. I will need it before Aug 1st. If you already have one then great.
2. a watch that will record time
3. a good pair of running shoes
4. a good freakin' attitude!!!!!!
Now, We will practice next week, MON (dan Nicholas park 8AM-9:45AM. If you need a ride you must let me know this weekend. Also your parents can drop you off at my house and we will get you there and back. I live one minute from the south y), TUES (8AM-9:30) at the Family House Restaurant and THURS (8AM-9:30 at South Y).
Also, PARENTS and RUNNERS need to go and click on the button provided and fill out the form so I know that this has been read. Thanks guys and see you soon!
The term symbiosis is a biological term (you are welcome Tay Wiggs) defined as the mutually, beneficial relationship between groups of people, animals, or plants. Mutualism more specifically, (the bee and the flower) is when both parties greatly benefit from the relationship. My example doesn't involve nature though....The start of Junior year, I was coming off a successful sophomore season where I broke 23 and was first on the team. I was looking to repeat but get faster, however my plans were foiled when freshmen Kathryn McNeely showed up. First meet...she beat me and I wasn't happy. Second meet third meet, fourth meet... I tried harder....she still beat me...I was furious. After the meet, my dad pulled me to the side and told me to quit pouting and to look at my time. I ran a 21:55. WHAT! I just PR'ed and was mad. I went up to Kathryn and shook her hand, told her thanks, and that I was sorry for being so competitive, but I was glad she was beating me. I never beat her that season. I did however run a low 21, because I constantly chased her. She got into the 20's she said because she was running from me. See, mutualism at it's finest. Without her I may never had PR'ed and vice versa.
This happens all the time on cross country teams. I have seen runners use the competition between each other to fuel a desire to get better in which they do, and I have also seen it defeat runner's who don't look at the competition as a challenge to better themselves. Just to make it clear, the team is every runner from #1 to the last finisher. Every runner is important. Every runner serves a purpose. However, the top 7 are the varsity runners. The top 5 are the runners that determine the team score. XC is scored by position in the race....Let's just say Carson runners cross the finish line in 1st, 3rd, 5th, 10th, and 12th. Carson's score for the meet would be 31 (add the positions up). The team with the LOWEST score is the winner. The 6th runner determines the winner if there is a tie, and the 7th is there as backup incase someone has a bad day or has to drop out. Being a member of the top 7 is an honor (I mean hey, they get t-shirts!) But they also get to run in the variety races (Providence Invitational, Wendy's Invitational, Pfeiffer Invitational, Statesville Invitational, All-Rowan County Meet, All-NPC Conference Meet, and Regional Meet). Everyone else runs the JV race (no matter the grade). Only top 7 have a change to make All-County and All-Conference and only top 7 get to run at the biggest meet of the year....Regionals....for a chance to make it to the State Meet (A really huge deal in this sport.) The cool thing about top 7 is that it constantly changes! Just because you aren't varsity first race doesn't mean you can't finalize your spot in the top 7 for regionals. This fact alone is what fuels the competition between teammates. Even though XC is a team sport (I mean hey, we want to win championships) it is very much an individual sport. There are runners on other teams you desperately will want to beat, but there are also runners on your own team you will want to beat. This should never cause turmoil on the team though. You have to accept defeat from a teammate and use it to better yourself. You should set out to beat your teammates but you should also do everything you can to help them finish as close to you and as in good of a position as they can. We want to win as a team first and foremost. This inner squad competition will only make us better if you let it. We are a family...we want everyone to succeed. That mean doing your best and encouraging others to do their best as well.
That being said, we have many new faces this year. We need to get to know each other. So I have several thing planned for the rest of the summer that will help get us to "Family" or "Squad" status.
**July 16th-22nd: No formal practice due to dead week. Dylan Koontz (College Alum) and Alex Wilson (Recent Grad) will be meeting everyday with any boy that wishes to run those days. John and Ben will be in touch about times and places. I'm pretty sure based on times who is running in those top 5 spots right now....so two places are open for top 7. Getting prepared NOW is going to make a huge difference in who that could be. Girls....I need your running everyday! If you can get together to run with someone please do. If you want to run with the boys let me know and I'll send them your number. FOLLOW YOUR SCHEDULE.
**July 23rd-29th: We will practice Mon (Dan Nic 8AM), Tues (Family House 8AM), Thurs (South YMCA 7AM...tempo days we need less heat!)
********JULY 29th!!!!!!!!! Two-day 5K. I would really like every team member to participate.
https://www.sportoften.com/event/48632/2-day-5k
ANYONE can run this. Parents, friends, sister, brothers, etc. The more people the more money we raise for Carson's athletic department which is buying us new uniforms and paying for buses. There is also a competition between us and South Rowan. The most participants gets a trophy. We cannot let SR win!
****July 30th-Aug 5th-First week of mandatory practice. You need to have your physical completed by then! All sports teams at Carson will have practice everyday starting this week. We will probably practice 4 days. TBA.
**Aug 6th-12th. This was supposed to be beach week, however instead of going to the beach we are going to do some fun things around here so that everyone can participate and no one gets left out. All in all this week is going to cost around $125 for food, gas, rentals, white water center rafting, etc. This is about the same price it would cost for the beach. Here are some things we are going to do...the dates are tentative.
-Monday the 7th: Defy Gravity in Charlotte. A trampoline park full of fun stuff. We will leave early, go to McAlpine park (where we run 3 races) then go jump at Defy Gravity!! I will need parent volunteers for transportation. Jumping is $14.
-Wednesday the 9th: White Water Center in Charlotte. Tons of trails and stuff to do. I am emailing to try and find a package price for us to do as much as we can. This could range from $10-$60. This place is amazing. I will know more soon.
-Friday the 11th: Waterfalls at Dupont National Park in Asheville. I took my girls there a few years ago and they absolutely loved this. There are so many trails and waterfalls (the ones in the Hunger Games movie). Entrance is free. Pack snacks and lunch. I would need parents to volunteer to take us. I will drive as well. It is about a 3 hr. drive.
-Tues 8th/Thurs 10th. One day we will play capture the flag in the afternoon at the South YMCA, and one day we will go to the East YMCA and do team building things. We did last year and everyone seemed to like it (except Tay Wigg...sorry).
***The final FUN ultimate thing. This date is definite. On Monday the 14th I have reserved the 3 awesome tree houses on Flat Top Road here in China Grove. We will run Monday morning and meet back Monday afternoon at the tree houses for a team cookout and retreat. Girls will stay separately from boys. Kevin and I will both be staying overnight as well. Price will depend on number of people, but should be between $25-$30.
***First meet! Aug 17th! Rowan County Duels at Dan Nic. More to come about this.
Please check out the schedule for the rest of the season above.
Fill out the form below! Thanks guys! Cya Monday the 24th (Clint's 11th B-day)
July 7th, 2017
This morning I had to pull myself out of bed to get my run in. I mean, I already had 14 miles this week, skipping two days in a row wouldn't be so bad. This has been my attitude the past 2 weeks. And you know why? No accountability other than myself. Last week being on my honeymoon (I did get 5 miles in on a treadmill in the hottest gym ever) and then this week being a dead week, which meant I could not meet with the runners, caused me to go into a running funk. It's so easy to talk yourself out of getting your run in. I've done it more times then I can count. However, I laid in bed and said, "You are doing the same thing you preach to your runners. You HAVE TO BE ACCOUNTABLE FOR YOURSELF." I got up and ran needless to say and of course the old saying goes...no one has ever finished a run saying, "I wish I wouldn't have done that."
I didn't take my music this morning, because I needed to think. I needed to soul search a little. Being a coach I know this part of the summer is really hard for the kids. Vacations, movies, parties, sleeping, other commitments... It's hard to be committed. But I see it every year. This year is no exception, because I've already started seeing the tale tale sign of falling off the commitment wagon. That sign comes in the form of excuses. Seriously I've heard already...I have dance, basketball, swimming...I have to take my cat to the vet...the cable man is coming....I overslept...I have to work and I don't have enough time to practice and get there on time...I don't have a ride...I have a dentist, orthodontist, doctors appointment (we practice at 8AM mind you)...I have drivers ed...etc. Don't get me wrong, some of those "excuses" are legit, but could be avoided. My rule is, if you are in town, I'd like you to be at practice. So this doesn't even count the people who are on vacation, the two at Governor's School, or the two that stay with family out of state. I'm pretty understanding, summer is definitely for vacations and spending time with family, but it starts to wear on me when it's a constant barrage of excuses on top of everything else.
When I was in high school you NEVER missed practice. I remember going to basketball practice with the flu that was so bad I could barely walk. I sat (laid really) on the sidelines and watched. Missing how to run the plays and other guidance from my coach would have set me back, and being in that starting lineup meant everything to me. Even when I tore my ACL and couldn't play for 2 months, I was at practice everyday doing what I could...dribbling sitting down, learning defenses and offenses, even shooting foul shots. When the doors were open I was there. My dad said that if my coach was willing to be there out of respect I needed to be there to hear what she had to say and to better myself.
Cross Country was different. We didn't have summer practice. The first practice was the first day of school and a few days before our first meet. I knew we were suppose to run by ourselves over the summer, but since our coach didn't really teach us a lot about running I thought all the basketball camps and softball games were enough to keep me in shape, plus I was a pretty good athlete so I never really got "out of shape." However, when it came time to run the county meet my sophomore (the year I was first on the team) and my junior year, I missed all-county by one position...and of course East Rowan won. What was their secret? They ran over the summer! They actually had practices! Looking back now, I'd like to imagine what I could've accomplished had we just had a few practices over the summer. I mean, I was pretty decent, ran 21's at my best, but averaged 23's...but that was just practicing during school. As a coach now I see that if I would've trained I could've been good..not just decent, but my time has passed and now I'm trying to keep that from happening to my runners. But I say this with all the certainty in the world...if we would've had summer practice, I would've been there, every opportunity I got...no excuses.
So now, the point of today's blog....excuses. I lived in a different time when you didn't miss practice (there were no consequences because it just didn't happen) and I must except that. However, I know success doesn't come overnight. Success is determined by its second letter....U. Excuses get in the way of your success and when you don't see success, more excuses follow as to why it didn't happen for you. I have seen so many runners disappointed in their performance and ultimately it all boils down to their failure to prepare. I have also seen some great successes...and what do you think led them to this? There willingness to go above and beyond what is asked. It's cliche to say, but I could hire an olympic coach to get me ready for my next race, but ultimately my success isn't going to depend on the coach, it's going to depend on how well I listen and how much effort I put in when they are with me and when they aren't with me. Practicing with the best coach in the world 2 or 3 days a week isn't going to be make me great. It will help definitely, but the real challenge lies in what I do when they aren't there. It lies in doing what they ask of me everyday. I can choose to do it and be great, or I can ignore them, make excuses and be mediocre. It's up to me. I have to be accountable for myself.
So parents and runners...here is what I ask of you. BE ACCOUNTABLE. There are several runners I am so proud of already with the work they have put in this summer. I see them improving and getting excited because of this. I also have some runners I am very disappointed in because of their lack of commitment thus far. I hope this changes soon.
PARENTS: Get your kids to practice! Push them to be accountable everyday they don't have practice. They have a workout schedule and something to do everyday, so ask them about it. Help them schedule other things outside of practice time. Next week we will practice, Mon, Tues, and Thurs. Starting Aug 1st, it's pretty much everyday at 8AM or earlier depending on the weather. I want to take them to the beach for camp.. early Aug, but can only take so many, so the ones coming to practice are going to be the ones I offer this to. (More to come about this later).
RUNNERS: Run everyday. Make it a priority. Don't wait till it's too late. If you are ok with being subpar or mediocre that's on you, but I want you to be better. However I can want all day long for you....YOU have to make it happen. In the next few weeks you need to get these things in order to be successful
1. a in date physical. I will need it before Aug 1st. If you already have one then great.
2. a watch that will record time
3. a good pair of running shoes
4. a good freakin' attitude!!!!!!
Now, We will practice next week, MON (dan Nicholas park 8AM-9:45AM. If you need a ride you must let me know this weekend. Also your parents can drop you off at my house and we will get you there and back. I live one minute from the south y), TUES (8AM-9:30) at the Family House Restaurant and THURS (8AM-9:30 at South Y).
Also, PARENTS and RUNNERS need to go and click on the button provided and fill out the form so I know that this has been read. Thanks guys and see you soon!