B-CC Cross Country Fall 2016
Join our Yahoo Group: http://sports.groups.yahoo.com/group/bcccrosscountry/ or send an email to: firstname.lastname@example.org for info and announcements.
Practice Begins on Wednesday August 10th at 7:30am @ Candy Cane (7901 Meadowbrook Lane, Chevy Chase) Attendance beginning on August 15th is mandatory. Athletes on vacation or arriving late will not be able to join the team.
Bring with you…
Running specific shoes – (get fit for shoes at RnJ or GRC, Fleet Feet etc.), running watch – digital with a stopwatch feature, full water bottle
– Must turn in ALL required forms* by Monday August 8th. You can drop off or mail in forms to Chad Young, Cross Country Coach, 4301 East West Hwy, Bethesda, Md 20814
*Required forms: Physical, Medical Card, Student-Parent Contract, transportation form are here: http://s3.amazonaws.com/vnn-aws-sites/10708/files/2016/07/206c019031367572-B-CC-Mandatory-Pre-season-Papers-2016-2017.pdf
Girls 8:30am each weekday at Candy Cane and 9am on Saturdays @ B-CC
Boys 7am weekdays at Candy Cane, 9am Saturdays at B-CC.
Incoming freshmen and new additions are expected to join the team for summer runs!
Post weekly mileage on the yahoo group database!!
Summer Running Tips:
*Try to vary the pace each day – and within each run.
*If running an out and back – try to make coming back slightly faster.
*Try to vary the distance you run each day.
*Take some days easy with low mileage and experiment with some longer runs (just make sure that the long run doesn’t exceed 25% of your weekly mileage).
*Run with teammates – text or email meeting times and try to run with 4-5 other people. This will help to make things fun and help to keep you and your teammates accountable.
*Mix in swimming, biking or other activities in addition to running – not as a substitute for running.
*Establish a routine for running, stretching, and weight training/circuit drills. (you should be doing strength work at least every other day).
Preseason Practice Schedule:
8/10–8/13 Optional practice at Candy Cane 7:30am-9:30am (forms must be turned in)
8/15-8/22 (except Sunday) Mandatory practices begin at Candy Cane 7:30am-9:30am
8/23-8/25 Practice at Candy Cane 3:30-5:30pm
8/26 B-CC Blue-Gold Scrimmage and potluck BBQ at 6pm at Candy Cane
8/27 Practice at Candy Cane 7:30-9:30am
8/29 First day of school – practice each weekday from now on at B-CC 3-5pm
9/3 Optional practice at Candy Cane 7:30am-9:30am (if you’re in town, you should be there)
9/5 Labor day (no practice)
Practice and meets during the school year:
Practice during the school year will be Monday-Friday from 3pm-5pm and each Saturday from 7:30am-9:30am when we don’t have a meet. Attendance at all practices and meets is mandatory. The meet schedule is posted below.
Coach Chad Young – email@example.com
Coach Emily Young – firstname.lastname@example.org
Katherine Ellis – Senior Runner – Katherine_ellis124@yahoo.com – 301-442-6584
Jonah Rosenblum – Senior Runner – email@example.com – 202-770-5642
How can I calculate my mileage?:
Run a mile or two off of the track at what you think your average pace is, and then run another mile on the track to try and maintain that pace – time the mile on the track to estimate your average mile pace. Try this multiple times to improve your accuracy. Then on runs off the track just take the total run time and divide it by your average pace per mile. You can also try to run on a trail that is marked with mile-markers. GPS watches aren’t always accurate but are a decent measure as well.
http://www.montgomeryschoolsmd.org/departments/athletics/parent/forms.aspx Please try to have forms mailed or dropped off at school by Monday August 8th. Doctor appointments are very hard to get the closer you get to the start of the fall sports season. If you have not made an appointment, please do so ASAP.
Clearance page is needed. It must be signed by a doctor and dated within one year to be valid. If your physical is on file with B-CC already and dated after November 2015 then you are cleared until November 2016.
This form is needed once per school year.
Please both on one side or print front-to-back so it’s not on two separate pages.
This form must be filled out for each sports season.
This form must be filled out for each sports season. Only turn in the last 2 pages and print front-to-back if possible.
Transportation Form: http://www.montgomeryschoolsmd.org/departments/forms/pdf/560-31.pdf
Everyone must fill this out each sports season. This form is used to give permission for alternate transportation to your student when we do not take a county school bus. Please check the boxes that indicate how you will allow them to get to a meet and then sign the bottom. (don’t worry about principal signature)
Concussion History Form: http://www.montgomeryschoolsmd.org/uploadedFiles/departments/athletics/parent/Pre-Participation%20Head%20Injury%20Concussion%20Reporting%20Form%20for%20Extracurricular%20Activities.pdf
Everyone must fill this out.
Concussion and cardiac awareness form: http://www.montgomeryschoolsmd.org/uploadedFiles/departments/athletics/health/Concussion%20Awareness%20and%20Sudden%20Cardiac%20Arrest%20Awareness.pdf
Everyone must fill this out.
Concussion Baseline testing Permission Form: http://www.montgomeryschoolsmd.org/uploadedFiles/departments/athletics/health/Consent%20Form%20-%20ImPACT%20Baseline%20Concussion%20Testing.pdf
Required for those due for concussion testing this season (for anyone who did not do testing last school year – mostly Juniors and incoming Freshmen)
All MCPS Athletics concussion information can be found here: http://www.montgomeryschoolsmd.org/departments/athletics/health/concussions.aspx
ECA Fee link: http://osp.osmsinc.com/MontgomeryMD/
Every student that participates in an extra-curricular activity must pay this fee one time per school year.
CROSS COUNTRY SCHEDULE
Wed. 8/10 Practice Begins at Candy Cane
Fri. 8/26 Blue-Gold Scrimmage at 6pm at Candy Cane
Tues. 9/6 Woodward Relays 3:30pm at Georgetown Prep
Wed. 9/14 B-CC and Wootton at Landon 3:30pm
Sat. 9/17 Adidas XC Challenge (top-12ish only) Overnight trip in Cary, NC
Tues. 9/20 WJ and RM at B-CC at 3:30pm at Candy Cane
Sat. 9/24 DCXC Invite at Kenilworth Park, DC — this meet is tentative and not guaranteed
Tues. 9/27 B-CC at QO at 3:30pm at Smokey Glen Farm
Wed. 10/5 B-CC and Churchill at Landon
Sat. 10/8 Glory Days Invite at Bull Run Regional Park in Manassas, VA
Sat. 10/22 MCPS Championship (ACT day – avoid this day if possible or schedule near G-Burg) at 2:30pm at Gaithersburg HS – everyone competes
Thurs. 11/3 4A West Regional at 3pm at Gaithersburg HS – varsity only
Sat. 11/12 State Championship at Hereford HS – varsity only
INDOOR TRACK SCHEDULE FOR PLANNING AHEAD
Tues. 11/15 Tryouts Begin
Sat. 12/3 MCPS #1 (Scrimmage) at 8:30am at PG Sportsplex – 10 entries per event (SAT day – avoid this day if possible)
Tues. 12/6 MCPS #2 at 2:30pm at PG Sportsplex – 3 entries per event
Sat. 12/17 PR Holiday Invitational at PG Sportsplex – 2 per entries per event
Tues. 12/27 MCPS #3 at 11:30am at PG Sportsplex – 10 entries per event – most likely indoor meet for everyone to be entered.
Sat. 1/14 Montgomery Invitational at 9am at PG Sportsplex – very limited entries
Wed. 1/18 MCPS Championship at 2:30pm at PG Sportsplex – 1 entry per event, 2 if both have the standard, and 3 wildcards
Sat. 1/21 Last Track to Philly Invite at 8:30am at Georgetown Prep (SAT day – avoid this day if possible) – many will compete in this meet.
Thurs. 2/9 4A West Regional at 4pm at PG Sportsplex – 3 entries per event (only top-24 entries in region accepted)
Tues. 2/21 State Championship at 4pm at PG Sportsplex
Indoor track scheduling notes: Since the MCPS #1 meet falls before the first allowed game date it will count as a scrimmage and times/marks will be unofficial. We will have 10 entries per event though and most athletes on the team will participate in this meet. MCPS #2 will be a smaller group with only 3 entries allowed we will enter more top athletes in this meet. There may be some overlap but we will probably enter athletes in MCPS #1 or MCPS #2 and not in both meets. MCPS #3 is over winter break, but is an official meet with all events contested and we will try to enter everyone who is available. With limited opportunities for some, this would be a good meet to try to be around for.
OUTDOOR TRACK SCHEDULE FOR PLANNING AHEAD
Wed. 3/1 Tryouts Begin
Tues. 3/22 B-CC at Whitman 3:30pm – everyone will be entered
Tues. 3/28 B-CC and Wootton at Walter Johnson 3:30pm – everyone will be entered
Sat. 4/1 Cougar Relays at 9am at Quince Orchard – many will be entered, but limited
Tues. 4/4 B-CC at Richard Montgomery – everyone will be entered
Sat. 4/8 Woodward Relays at 8:30am at Georgetown Prep (ACT day – try to avoid if possible) Also, this is the start of spring break but we do plan to have a large number entered.
Tues. 4/19 B-CC at Churchill at 3:30pm – everyone will be entered
Fri. 4/21 Viking Invite at 5:30pm at Walter Johnson – very limited entries
Sat. 4/22 Viking Invite at 9am at Walter Johnson – 2 entries per event
Thurs.-Sat. 4/27-29 Penn Relays at UPenn, Philadelphia, PA – very limited entries
Sat. 5/6 Katie Jenkins Invite at 2:30pm at Sherwood HS (this meet starts in afternoon so SAT on this day OK) – 2 entries per event
Wed. 5/10 MCPS Championship at 4pm at Northwest – 1 entry per event, 2 if both hit the standard, and 3 wildcards
Sat. 5/13 MCPS B Meet at 9am at Einstein – most not entered in A meet will be entered
Wed. 5/17 4A West Regional at 4pm at Quince Orchard – 3 entries per event
Thurs. 5/18 4A West Regional at 4pm at Quince Orchard – 3 entries per event
Fri. 5/26 State Championship at 4pm at Morgan State University
Sat. 5/27 State Championship at 11am at Morgan State University
Outdoor track scheduling notes: Even though spring break begins Friday 4/7 and there’s an ACT, please try to be available for Woodward Relays on 4/8. We can enter many athletes and would like to have a large group at this meet. For Katie Jenkins on 5/6 the quadrathlon will be in the AM so if you are hoping to do that this year just know that it is an SAT day – the rest of this meet begins at 2:30pm so there should be no conflict with SAT for everyone else.