Detailed information can be obtained through the link to the left (time, address, bussing, etc.)
July 23rd - Dog Days of Summer 5K, Charleston, SC (See results below)
August 20th - Creating Waves 5K, Summerville High School, Summerville, SC
August 26th - Classic Creek, Battery Creek High School, Beaufort, SC
September 10th - Wolf Run, Timberland High School, St. Stephens, SC
September 24th- Low Country Invitational 2022, Mullet Hall Rd., John's Island, SC - NEW!
October 8th - FB Hurricanes 5K, First Baptist Church, Charleston, SC
October 15th - SCACS State Meet, Hampton Park, Greenville, SC
There is a minimum run time that has to be met to qualify for the state meet along with SCACS requirement of a minimum of four timed runs.
Individual Goals - Goal setting is very important skill for cross country and everyday life. Each member is responsible for setting individual goals. Daily, weekly, monthly goals and supporting goals help get you where YOU want to go. The supporting goals help you achieve your main goals and act as process goals. But no matter what goals you are setting, they need to be S.M.A.R.T (Specific, Measurable, Attainable, Relevant, and Timely). For example "I will run 3 day this week for 25 minutes." A process goal may be "I will go to bed early and get up early each day I run to beat the heat." Set your goal, make it time bound, and master it. Once it's mastered, set a new goal and keep reaching.
Team Goals - Both boys and girls will setting their team goals. This will create a sense of unity and purpose for the team. It will take place in August when we have our team dinner. (More to come about that later.)
Program Goals: This is for the coaching team and parents. Coaches and parents have program expectations, but do they match? I have laid out the schedule for competitions and beginning practice to give us some program goals, but other goals that need to be set are award criteria and parent involvement and of course we all need dream goals. Right?
As always, I need to hear from you. I want to hear of your goals. This is your team and your program. Let's not just run in circles. :)
Tips for Running - Literally
Team practice will be 3:30 - 4:30 every day except Wednesday and day before a meet.
If you are not on Group Me, you are not getting new information. All communication is required to go through the Group Me app.
Congratulations to all our runners today! It was a beautiful day for a morning run at the Citadel. Great memory of a first run. Several of our runners earned awards for their time in their age group. Keep running!
Student athletes need to travel in sweats and a NCS t-shirt or some sort of cover-up over their running uniform. It is also a good idea to have a change of clothes for after the run so they can get out of sweaty or wet clothing. The running shorts are not modest and must have compression shorts with at least a 7" or 9" inseam worn under them. This is not something typically found in a brick and mortar store but can be found online.
Uniform top and bottom
long sleeve shirt/short sleeve shirt with NCS logo
hooded sweatshirt/rain coat
change of clothes
change of shoes
after run snack
hair ties/brush for girls
Garbage bag - to put your gear in if it rains
Race Day Breakfast
It is recommended to eat before running to give your body the fuel it needs to exercise. A good breakfast before the Saturday morning meet would include choices like bagels, waffles, toast, or oatmeal. Protein take longer to digest and are great if the race is a few hours away. Eating a breakfast that has eggs and bacon is okay if you have enough time for it to digest a bit. Some foods I eat would include a bagel with peanut butter and a banana.
Smoothies are a good option also if you don't like eating solid foods in the morning or you have a sensitive stomach. They digest quicker than solid food. Just be sure to not add anything new to your diet before a Saturday meet. Introducing something new can be done some other day besides race day.
A physical release by an approved examiner and the athlete's medical history must be on file for each athlete who participates in interscholastic athletic competition. The medical history form is carried to all game sites and is provided to the hospital in case of an emergency. The Participation and Travel Permission slip also needs to be completed before July 23. Links for each of these items are below.
Physical Exam Form
Northside Athletic Manual (Medical History Form & Participate & Travel Permission Slip)