COACHES

1. COACHES • Eric Lider-Head, 30+ years at LO • Christina Hill-assistant, 6 years XC, 8 years track • Kevin Bransford-assistant, 3 years XC, 3 years track • Will hire another coach • We are changing how we train based on what we learn. We are training different than last year. • “Family, Fun, Fitness and Fast” • Team outlook so far: 110 and more are coming

2. TRIANGLE • Athlete, coaches and parents…we all have the same goal…good character and performance • “Release your athlete to the program” • Trust communication • Athlete is accountable, they write emails and communicate with the coach • We will be communicating with your athlete via emails, texts and phone calling. It will be professional communication.

3. ATTENDENCE • Expect everyday. I do not take roll. Kids want to be there • Athletes are responsible. If they have to miss then they need to talk to a coach. • Athletes need to email, text or talk to us about where they are. It is not the job of the parent. • Homework-kids get slammed. We can wheel and deal but they need to do the talkin’ to coaches • I support kids other activities • I believe family is important

4. 40 DEVELOPMENTAL ASSETS • I am a believer and I use them all the time • They changed me as a parent, teacher and coach • I blame assets for having 100 kids on the team • Empower our youth to develop the team climate. They will do it better than you or I. • Speak differently, use phrases like: • “It’s not like you to_____” What happened? • “That’s going to be tough. What are you going to do?” • “Tell me what I (saw, heard, know etc)?

5. RACE COURSE • Athletes are expected to learn the course. Even if a monitor sends them the wrong way, they are responsible. • Our course is very hard and slow • At away meets : Ask coaches about the course, where to watch from. • Wear your running shoes and join us in the viewing and cheering.

6. MEETS • At District and Invitationals-7 entered at varsity, unlimited JV. League meets Varsity can enter 12 • Race is 5000 (5K) = 3.1 miles. Early season 3000 (3K) race is offered. • Race order varies according to the League SOP’s (Mt Hood and Three Rivers) and Invites. I will send schedule via email.

7. SCORING • Place you earn is the points you get, ie 1st place = 1 point, 33rd place = 33 points • Low score wins.( 1+2+3+4+5=15) “Perfect XC score” • Team score is based on adding the 5 lowest scores. #6 and #7 can make the other team score higher and break ties • Often you do not know the final score until the results are finished. • I am always looking for our 5th runner

8. BUDGET • Sources of funding: school budget ($400) and ASB (fundraising)-we will not sell door to door. • Activity fee ($300) goes to General Fund-I do not see any of it. So we “raise” about $30,000 (100 x $300) for the District • District pays for coaches and transportation

9. TRAINING • Low miles (used car, injuries (8 out of 10), lifetime runner) • CIRCUIT TRAINING-Total body strength: Tuesdays, Thursdays • 4 Types of stretching (static, dynamic, PNF, compression), Static is best done at end • Flexibility-dynamic flexibility • Barefoot running. Foot strength. Good but needs a slow transition

10. TRAINING • Date Pace (DP)-how fast are you today. This is their PR • Goal Pace (GP)-goal at end of season • Talk to your athlete about their DP and GP • Long Runs are the foundation We do these 1x / week • Workout: • TODAY • 4 x 1000 at DP • 1 x 1000 at GP • END of SEASON • 1 X 1000 at DP • 4 X 1000 at GP

11. PASTA FEEDS • Sign up- Tessa Jensen-Coordinator • Great way to get to know our team • Combine houses or just do it yourself, we will adjust • Recruit helpers • Info on Web site Ban alcohol at Pasta feeds-school activity

12. PIZZA • After (almost) every meet (usually not after Saturday meets) • Flying Pie-by New Seasons • Tradition-team bonding, lots of laughs, talk about meet and the results • Combine with others to order a pizza • Order ahead of time otherwise an hour wait • 503 675-7377 • Sometimes kids eat and go-homework

13. INJURIES • Our Athletic Trainer is Ron Moore. He is the best I have ever worked with • Sports Medicine doctor vs a GP • PT we have a recommendation…LO Physical Therapy (LO FITT) • Alternative activity…AQX Coach Hill), bikes, swim

14. SICK, STRESS,ETC • If sick, then stay home. • When they have the energy to train then they can return • When the weather changes (rain), get sick • If school gets to be too much, we can adjust.

15. RECOVERY • Bring something to eat at the beginning of practice and end of practice. Window of Opportunity • No on sports drinks. Dilute down a lot. • Chocolate milk is the best • Part of being an athlete is time management. • If your kid is a “mess” we may ask for an hour or we may send them home (not as a punishment)

16. BUS RIDES • I want all kids to ride the bus to and from meets. • It is all part of the team climate chatting, singing and Alma Mater • I know you have plans, dinner, etc, but I want you to pick them up at the high school • It is very important. • They must ride the bus (or with a parent) to the meet, if they want to compete.

17. UNIFORMS • Singlets, shorts, spandex warm-up pants jacket • Rules say all must match on varsity • Please wash cold • Do use dryer for pants, jacket Do not use dryer singlet or shorts • Spandex-order own cost is about $25 • End of the year will collect and must have numbers that match. Make sure the uniform is dry when returned.

18. WEB PAGES My Email List • athletic.net BOOKMARK this all meet results, ranks TRL and state, whole nation • LOXC web page. I need someone to me • If you are not getting my emails then send me an email telling me….lider.eric@gmail.com first look in your JUNK MAIL • I would want both athlete and parents, grandparents, etc. to receive emails

19. LOXC Gear • Everyone needs a watch • Shoes-light trainers, shoes usually last 1 ½ seasons or 300-500 miles • Racing Flats-will help varsity runners • Kids will design and then take orders for T-shirts, sweats. Not a “have-to”. Let me know if there are finances that are in the way.

20. TO DO • Sign up for Snacks, Lynn Worth, • Sign Up for Pasta Feeds • Join the Booster Club • Tour of the Batcave???? • Talk to coaches • Thanks so much for coming tonight.