Girls Cross Country2017 Spring Meeting

Launching a new season!

“Running is a Road to self-awareness and self-reliance...you can push yourself to extremes and learn the harsh reality of your physical and mental limitations, or coast quietly down a solitary path watching the earth spin beneath your feet, but when you are through, exhilarated and exhausted, at least for a moment everything seems right with the world."

Homework

Athletes – what is expected?

Parents – What is needed

Cross Country – What is it?

Meet the Coaches

Changes from 2016

• Rachel Ausec• Olivia Ball• Anna Bower• Katie Harpham• Abigail Weis

• All veteran seniors

If service is beneath you,leadership is beyond you!

Captains & Leaders

Iron Low levels of stored iron or ferritin can affect your training and performance!

Just taking a supplement may not be enough.

Know your number!

http://www.runnersworld.com/high-school-training/high-school-girls-are-your-ferritin-levels-up-to-speed

Forms

ALL FORMS ARE DUE AUGUST 1st

• Final Forms Available June.• Final Forms will include team rules.• Team Camp Signup coming soon.• Make sure you select a “sport” when

registering – this is the only way your athlete’s record will appear on my roster.

NO TIME TRIALS

All athletes that put in their summer mileage and attend practice will be members of the team.

Costs • LAB Fee - $10 (required)

• Summer Team Camp - $150 per athlete. (optional)

• Overnight Trip - $125 per athlete. (optional)

Any fundraising done will be credited to the cost of the overnight trip.

• Banquet - $17 per personAll parents and athletes except for seniors willbe charged.

Team Rule Changes

• If you are not riding the bus to the meet – you must inform me in writing (text or email) the night before the meet.

• Any athlete not on the bus to travel to the meet that has not informed me the night before will not be permitted to compete.

• OHSAA Pre-season meet – freshman will only be allowed to compete in the 3200m race.

Other Information

• Athletic Scholarships – time to set the record straight!

• Only 3% of all high school athletes will attend college on an athletic scholarship.

• High school athletics has to be about more than that!

Volunteers• Leadership Dinner for seniors – June

• LAB Treasurer

Communication• Sign up for Remind

• Email Coach Dewese at ddewese@gradleaders.com to be added to the list for 2017

• Please read emails thoroughly!

Constant and consistent communication is key to a successful program

People don’t care how much you know, until they know how much you care.

~Theodore Roosevelt

Coach Dewese

• 28 years of experience coaching distance runners at Olentangy

• Started Olentangy middle school cross country program in 1995

• 80% winning percentage over 17 years as a head coach.

Simple Philosophy: Focus on constant improvement and you will be successful in everything you do!

Coach Sweeney

• Over 25 years head coach girls cross country at Olentangy

• Started the Liberty girls cross country program in ‘03

• 11 teams qualified to state meet• 3 state runner-up teams• 1 state championship team

Coach Stevning

• 4th year coaching cross country• Alumnus of Olentangy Liberty• Undergraduate degree from Wright

State• Master’s Degree in speech-language

pathology from Miami University• 5K PR of 19:21• 54th at state meet

A Teacher’s Prayer

I thank you, parent, for lending me your child today. All the years of love and care and training which you have given her stood her in good stead in her work and in her play. I send her home to you tonight, I hope a little stronger, a little taller, a little freer, a little near her goal. Lend her to me tomorrow and I hope and I pray she continues to be a better human being.

• A varsity level team sport• A competitive atmosphere• A way to better yourself• An opportunity to form life long friends

• A running club• A way to get out of Phys Ed. • A way to stay in shape• Something my parents’ make me do• Something I do when I have time

Team Rules

• All mandatory practices and regular season meets must be attended

• 3 unexcused absences will result in dismissal from the team• Notify Coach Dewese AHEAD OF TIME if for any reason you

cannot attend a practice or meet! This is the ATHLETE’s responsibility – not the parents’. At that time coach will determine if absence is excused.

• More than 5 excused absences will be subject to disciplinary actions being taken at the discretion of the coaches. Possible disciplinary actions will be detailed in the team rules.

Team Rules

• Practice starts at 3:05 p.m. and ends at 5:00 p.m. Excessive tardiness or leaving early will be subject to disciplinary actions. Please plan your work schedule, class schedule, and other activities accordingly.

• Athletes must have signed up to participate by August 1st to be on the team.

• The only exception to the rule above is move-ins or athletes that are trying out for another fall sport.

• Respect – Respect your coaches, respect your teammates, respect your competitors.

• http://www.libertygirlscc.com• http://olentangylibertyathletics.com/• Summer Camps: http://olhscamps.com/• Forms: https://olentangy.finalforms.com• OYAA: http://www.oyaa.org/Default.aspx?tabid=320402

Olentangy Liberty Girls Cross Country Websites

Equipment

REQUIRED• Running shoes for training• Your own personal water bottle• A watch with a stopwatch function - must bring to every

practice

Optional• GPS Watch - recommended for varsity runners• Spikes or Racing flats for meet competition

Nutrition, Hydration, and Rest

• Athletes need to start thinking about food the same way they think about medicine – what you put into your body will have a profound impact on your training and ultimately your performance!

• Hydration is critical• Rest – take days off• Sleep – 8 – 10 hours a night

Fund Raising

• Summer Mileage Pledges• Middle School Summer Camp• OYAA Youth Cross Country• Other ideas?

Fund Raising – where does it go?

• Summer Mileage T-shirts• Camp costs for chaperones• Camp snacks / drinks• Top 15 T-shirts• Senior Posters• Overnight costs for chaperones• Senior night costs• Banquet – meals, decorations,

booklets

Community Service

If you are not making someone else’s life better, then you are wasting your time!

Supporting Other Sports Programs

• Athletes on the cross country team should make every effort to attend other sporting events and support our athletic programs.

Those who stay… will be champions!

2016 Season• OHSAA Preseason Runner Up• Pickerington North Invitational Champions• McGowan Invitational Champions• Galion Cross Country Festival Champions• Strongsville Invitational Champions• Ohio Capital Conference – Buckeye Division Champions• OHSAA Central District Champions• OHSAA Region 3 - 3rd place• OHSAA State Division 1 - 9th place

State Championship – November 4th

What is the point of being alive if you don’t at least try to do something remarkable?

~~ Mario Novak

Always remember the distinctions between contribution and commitment.Take the matter of bacon and eggs.The chicken makes a contribution.The pig makes a commitment.

~~John Mack Carter

1. __________________2. Family3. School4. Friends5. Work6. Significant other7. Activities

Priorities

You have to be willingAt any given momentTo Sacrifice what you areFor what you will become!

10 Weeks – May 28th – August 5th

Goals:Freshman – 200 milesSophomores – 250 milesJuniors – 300 milesSeniors – 350 miles

Running LogsMileage Pledges

Conditioning – Mon, Wed 9:00 a.m. – Highbanksstarting on June 5th.

Summer Conditioning

A journey of a thousand miles begins beneath one’s feet~~ Lao-tzu

Every Tuesday & Thursday

9:00 .a.m.

Starts – TBA

Liberty H.S. weight room.

Summer Strength Training

The harder you work… the harder it is to surrender.~~ Vince Lombardi

July 30th , 31st , August 1st , 2nd , 3rd

Pleasant Hill Outdoor CampFull Meeting Room and Dining HallCost: 150$ per athlete

Cabins sleep 16 athletes eachMeals provided (Really GOOD Meals!)Running trails with shadeAmphitheater and campfire

Basketball Court & Soccer FieldAccess to Lake & BeachShort trip to hiking trails

• Mandatory practices start August 4th • Dates and Times to be announced• After school starts practices will be 5 days

week and will start at 3:05 p.m.• Practice end times will vary depending on

the day / workout.• Monday practices will end later than other

days usually around 5:30 p.m.• Practice locations will vary and include

Highbanks, Liberty Park, the high school and others.

Practices

• Aug 19th – State Preseason • Aug 26th – Pickerington North• Sept 2nd – Hilliard Davidson• Sept 9th – Watkins Memorial• Sept 16th – Gallion• Sept 23rd – Strongsville*• Sept 30th – TBA• Oct 7th – Eisenhart• Oct 14th – OCC League **• Oct 21st – Districts• Oct 28th – Regionals• Nov 4th – State Championship

Tentative Meet Schedule

• Optional

• September 23rd

• Strongville - Kalahari

• Return Sunday morning

• Cost: $125 per athlete any fundraising will be credited towards the cost of the trip.

Overnight Trip

Varsity Letter Requirements

No Points System

2017 Requirement -

3 races under 23:00.00

• Wednesday, November 15th

• Location: Scioto Reserve• Cost: $17• Meal included• Slide Show• Season Results• Season Pictures• Presentation of awards• Recognition of Accomplishments

Banquet

Volunteers• Senior dinner – (June)• Fund Raising• Community Service Ideas• Pasta dinners• Team Camp - Chaperones• Team Camp – Transportation• Overnight Trip – Chaperones• Meets – snacks• Meets – drinks• Meets – tent transportation• Senior Recognition Dinner• Banquet

• Sign up for Remind

• Send Email to Coach Dewese : ddewese@gradleaders.com to be included on the 2017 Parents’ Email List.

Parents

• Athletes turn in name / email form to one of the captains.

• Introduce yourself to the captains.

• Sign up for Remind

• Check you email often for updates

Athletes

• PowerPoint Presentation • Team Rules• Summer running logs• Summer mileage pledge

sheet• Summer Conditioning

Schedule• Weight Training Schedule• Summer Team Camp info• Practice Schedule • Meet Schedule• Fundraising info

• Community Service info

Coach Dewese will send…

Because limitsLike fearsAre often just an illusion