Calendar
A basic version of our team calendar can be accessed on our website here. However, if you use the Google Calendar app and would like a more personalized version of the calendar with access to additional items like course map photos, please contact Mr. McLain, and I will share the calendar with you.
We will continue to update this during the season as details come in from meet organizers and we have a better idea of situations. Barring extenuating circumstances, we will try to have practice details on the calendar at least a week in advance (more often probably 2).
We will continue to update this during the season as details come in from meet organizers and we have a better idea of situations. Barring extenuating circumstances, we will try to have practice details on the calendar at least a week in advance (more often probably 2).
Team Photos
During meets (and some other team events), coaches are busy coaching and don't typically have time to take photos, especially during races. A huge shout-out to Mindy Welker for getting some amazing shots over the last two years, but even she can't be everywhere. This is where we depend on parent assistance with capturing great moments.
Once again we will be using Google Photos to share meet pictures. We have yet to find something better that is still free and doesn't require the creation of a separate account or download of a specialty app.
The album for this year's photos can be accessed here. This isn't really meant to be the place for the public to view meet photos. It is meant for those who take photos at meets to share them in one single location where they can be pooled for use elsewhere. We would prefer that this link stay internal to parents and not be shared publicly. We will still continue to post a bunch of photos in the meet writeups on the team website and on social media for public viewing.
Once again we will be using Google Photos to share meet pictures. We have yet to find something better that is still free and doesn't require the creation of a separate account or download of a specialty app.
The album for this year's photos can be accessed here. This isn't really meant to be the place for the public to view meet photos. It is meant for those who take photos at meets to share them in one single location where they can be pooled for use elsewhere. We would prefer that this link stay internal to parents and not be shared publicly. We will still continue to post a bunch of photos in the meet writeups on the team website and on social media for public viewing.
Practice
Generally we will practice Monday through Friday. Official practices start on August 10. We will continue practicing at 7am on that day due to back-to-school night, as well as on August 11 so students have the rest of their last day of summer to enjoy. But once school starts on August 12, practices will be at 3:30pm unless otherwise announced. Practices will mostly be at the same locations as summer training (school, picnic grounds, park, etc.), with a few elsewhere. Besides the Google Calendar, I’ll try to post an overview of the week ahead in the newsletter and on Google Classroom for athletes just like during the summer.
Runners must attend 14 practices starting August 10 before they are allowed to compete in a race. Our first meet is at the end of the third week, which only gives 15 weekday practices. That doesn’t leave much breathing room, especially for seniors who will miss practice for their retreat. To allow a buffer, we will have two Saturday practices:
Runners must attend 14 practices starting August 10 before they are allowed to compete in a race. Our first meet is at the end of the third week, which only gives 15 weekday practices. That doesn’t leave much breathing room, especially for seniors who will miss practice for their retreat. To allow a buffer, we will have two Saturday practices:
- August 15 from 7-11pm: This will be our Midnight Marathon Team Building Event (More details below)
- August 22 from 7:00-9:30am: In previous years this would have been the day of the Mid America 5K, but with that date changing it will be a race-pace workout designed to mimic a meet experience and help our athletes mentally and physically prepare for our first races a week later.
Physicals and Pre-Participation Forms
As mentioned previously, students are not allowed to practice once season starts without a physical and pre-participation form on file. Having to sit out practices for this puts runners at risk of not reaching the required 14 practices prior to our first race. If you have not already done so, please make sure these are turned in by August 10.
You may access the physical form here.
You may access the pre-participation form here.
You may access the physical form here.
You may access the pre-participation form here.
Warmups
Our athletes will once again have warmup shirts. These are what athletes typically wear over their uniforms on meet days prior to the start of races. Athletes are also allowed to wear these to school on Fridays during cross country season. While we did 1/4 zip pullovers last year, this year athletes expressed a desire to return to long sleeve shirts. The design is below. Cost for these is
We would like to have these in time for the first Friday of school when students can wear them, as this is also often the day of the fall sports pep rally. To make that happen, we need to get the order in early. If you would like to order a shirt for an athlete, please do so using this order form by Wednesday, July 29 at 9AM.
Payment can be made by the following means:
We would like to have these in time for the first Friday of school when students can wear them, as this is also often the day of the fall sports pep rally. To make that happen, we need to get the order in early. If you would like to order a shirt for an athlete, please do so using this order form by Wednesday, July 29 at 9AM.
Payment can be made by the following means:
- Cash: In an envelope with athlete name and "team warmup". Please have exact change unless you want to make a team donation.
- Check to Mr. McLain with "team warmup" either on the memo line or on an envelope it's in
- Venmo to mistahmclain with "team warmup" in the description.
Team Store
In the past the only team gear available for fans was our warmup shirts. We recognized that a dri-fit shirt or pullover is great for our athletes but not necessarily the preference of parents and family members, especially as meets turn colder. Our warmups typically have the year on them, which also created a pressure for families to have to buy something new every year. We wanted to create expanded options that our supporters could potentially sport season after season.
This year we are once again partnering with Amanda Warren and her business Pep Rally Prints to offer a team store. She has created a specialty page on her website where athletes, families, and fans can purchase a variety of cross country branded gear, like shirts, hoodies, socks, sock caps, blankets, and more.
You can find the full assortment of items at this page, and it's also accessible from the top menu on our team website. Orders can be placed and paid for online. Items can either be shipped directly to your home or picked up in town. Since items are made to order, please allow several weeks after ordering to receive your finished item. If you want your items to be ready before our first meet, please place orders sooner rather than later.
This year we are once again partnering with Amanda Warren and her business Pep Rally Prints to offer a team store. She has created a specialty page on her website where athletes, families, and fans can purchase a variety of cross country branded gear, like shirts, hoodies, socks, sock caps, blankets, and more.
You can find the full assortment of items at this page, and it's also accessible from the top menu on our team website. Orders can be placed and paid for online. Items can either be shipped directly to your home or picked up in town. Since items are made to order, please allow several weeks after ordering to receive your finished item. If you want your items to be ready before our first meet, please place orders sooner rather than later.
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Snocker
The Snocker will be back again this year. For new parents, Snocker is short for snack locker. This is a snack depot that operates out of my classroom, open during cross country season exclusively to runners. Athletes can purchase various snacks before school, during break, at the beginning of lunch, or immediately after school. With lunch roughly four hours before practice, it is important that athletes get some sort of fuel in their system during that gap. And while unfortunately many athletes haven't built the habit of eating breakfast in the morning, it's still important that they start the day on the right track energy-wise.
The Snocker has a combination of simple carbs ideal for a half hour before practice (perfect for right after school), as well as more dense things better consumed earlier in the day (maybe at break). Pre-chilled water bottles will also be available since many runners either don't like the school water or don't have a clear bottle that meets school policy. There are also a variety of electrolytes. We buy everything in bulk and sell everything at cost (or a little below in some cases), so most Snocker items cost 25 or 50 cents, with a few exceptions like the electrolytes costing $1.
One thing to ask. I (Mr. McLain) often have a lot of other things going on as a teacher during the times the Snocker is open, so it makes my life much simpler if athletes have exact change and can simply grab what they want and place their money in the attached money box. Therefore if athletes plan to use the Snocker, I highly encourage they have a steady supply of quarters and $1 bills.
Additionally we do offer Snocker Dollars for purchase. These are basically $1 paper gift cards that can be used at the Snocker. Parents are welcome to send money and then their athlete will receive the equivalent amount of Snocker Dollars. Some parents like this because they may not trust that cash given to an athlete will be spent at the Snocker rather than elsewhere. It also saves the trouble of tracking down $1 bills for their child.
Payment for Snocker Dollars can be made via the following means:
The Snocker has a combination of simple carbs ideal for a half hour before practice (perfect for right after school), as well as more dense things better consumed earlier in the day (maybe at break). Pre-chilled water bottles will also be available since many runners either don't like the school water or don't have a clear bottle that meets school policy. There are also a variety of electrolytes. We buy everything in bulk and sell everything at cost (or a little below in some cases), so most Snocker items cost 25 or 50 cents, with a few exceptions like the electrolytes costing $1.
One thing to ask. I (Mr. McLain) often have a lot of other things going on as a teacher during the times the Snocker is open, so it makes my life much simpler if athletes have exact change and can simply grab what they want and place their money in the attached money box. Therefore if athletes plan to use the Snocker, I highly encourage they have a steady supply of quarters and $1 bills.
Additionally we do offer Snocker Dollars for purchase. These are basically $1 paper gift cards that can be used at the Snocker. Parents are welcome to send money and then their athlete will receive the equivalent amount of Snocker Dollars. Some parents like this because they may not trust that cash given to an athlete will be spent at the Snocker rather than elsewhere. It also saves the trouble of tracking down $1 bills for their child.
Payment for Snocker Dollars can be made via the following means:
- Cash: In an envelope with athlete name and "Snocker Dollars". Please have exact change unless you want to make a team donation.
- Check to Mr. McLain with "Snocker Dollars" either on the memo line or on an envelope it's in
- Venmo to mistahmclain with "Snocker Dollars" in the description.
Uniforms
Uniforms will be distributed after practice on Wednesday, August 12. Runners will try them on then.
It’s natural and common for high school students to grow throughout the year. If a student needs to switch uniform sizes midseason, that’s no problem as long as we have the desired size available. Uniforms will be collected at the end of the season. Any runner who does not return their cleaned uniform by the end of the fall semester will be fined the cost of the uniform by the school ($140) and will have their access to report cards restricted until the fine is paid.
It’s natural and common for high school students to grow throughout the year. If a student needs to switch uniform sizes midseason, that’s no problem as long as we have the desired size available. Uniforms will be collected at the end of the season. Any runner who does not return their cleaned uniform by the end of the fall semester will be fined the cost of the uniform by the school ($140) and will have their access to report cards restricted until the fine is paid.
Media Day
Fall Sports Media Day is Saturday, August 15 from 9-10:30 am on the practice football field. This is an opportunity for team photos to be taken as well as photos with individual athletes and/or groups. Runners should wear their uniform for the team picture and plan to arrive no later than 8:55 am.
Course Build
This year we are going to be doing prep work on our course on two different dates. This should allow the work to be more efficient and give those with busy schedules more flexibility with options to help. The build dates are the following:
Saturday, 8/15 from 4-6pm:
-mow the course and stage area
-measure course
-weedeat and trim branches along course
-fill/level any holes or uneven spots on the course
-begin setting posts and boundaries along course.
Saturday, 8/15 from 4-6pm:
-mow the course and stage area
-measure course
-weedeat and trim branches along course
-fill/level any holes or uneven spots on the course
-begin setting posts and boundaries along course.
Tuesday, 9/1 from 4:30-6:30pm:
-mow course again
-mow and prepare parking areas
-paint the course
-finish setting post and boundaries if necessary
-prep start and finish lines
-clean and prep bathrooms and concession stand area
-set up picnic tables
-mow course again
-mow and prepare parking areas
-paint the course
-finish setting post and boundaries if necessary
-prep start and finish lines
-clean and prep bathrooms and concession stand area
-set up picnic tables
Midnight Marathon
We are bringing back the Midnight Marathon this year. This is our first race-pace workout of the season and is meant as a fun opportunity for athletes to come together. You can find a full description of the event here. In the past we had tried to incorporate this as more of a family event, but we've decided to shift that emphasis more toward our potluck. Parents are certainly still welcome to stay and watch, but the main focus will be on our athletes.
Team Potluck
This year we will be doing our family potluck on Tuesday, September 1. This will take place at 6:30pm at the picnic grounds after practice and our final course build have concluded. Runners, parents, and siblings are all welcome to attend.
As in previous years, the main course will be American Legion fried chicken. To cover that cost, we are asking for $3 per person high school age and up and $2 for students in grades K-8. Anyone younger is free. We do ask that you RSVP with how many people from your family will be attending so that we have enough chicken. Payment can be made by the following means:
To cover the other items (salads, sides, and desserts), we are asking that each family bring a dish. On the RSVP form there is the ability to list the dish(es) you will bring is linked below. Please select the type of item you will be bringing and then add a description in the comments section. While in the form, if you click on "View Current Responses" at the bottom, you can see what people have already signed up to bring so we don't get 28 potato casseroles. You should also get a confirmation email from which you can edit your response in case you need to make any changes.
As in previous years, the main course will be American Legion fried chicken. To cover that cost, we are asking for $3 per person high school age and up and $2 for students in grades K-8. Anyone younger is free. We do ask that you RSVP with how many people from your family will be attending so that we have enough chicken. Payment can be made by the following means:
- Cash: In an envelope with athlete name and "team potluck". Please have exact change unless you want to make a team donation.
- Check to Mr. McLain with "team potluck" either on the memo line or on an envelope it's in
- Venmo to mistahmclain with "team potluck" in the description.
To cover the other items (salads, sides, and desserts), we are asking that each family bring a dish. On the RSVP form there is the ability to list the dish(es) you will bring is linked below. Please select the type of item you will be bringing and then add a description in the comments section. While in the form, if you click on "View Current Responses" at the bottom, you can see what people have already signed up to bring so we don't get 28 potato casseroles. You should also get a confirmation email from which you can edit your response in case you need to make any changes.
Home Meet Duties
Our home meet is Thursday, September 3. Once again the middle school races will be held on a later date (9/16), so there will just be two races. Boys will run at 5pm followed by the girls race at 5:45pm. It takes lots of hands on deck to make the meet run smoothly, from people directing runners on the course to those helping runners through the finish chute.
Once again we will have Big River Race Management professionally timing the races, which make things a lot simpler. However, there are still plenty of jobs that need to get done.
[Haven't heard back yet from Creston on how he plans to handle duties this year]
Once again we will have Big River Race Management professionally timing the races, which make things a lot simpler. However, there are still plenty of jobs that need to get done.
[Haven't heard back yet from Creston on how he plans to handle duties this year]
Pasta Dinners
We have a pasta dinner prior to most meets. Barring a few exceptions, these are two days before a meet. Not only does this allow runners to consume some energy-rich carbohydrates, but it is probably one of the best opportunities for runners to bond as a team. They usually swim, play yard games, ping pong, board games, tag, hide and seek, etc.
Generally two families sign up to host each pasta party and prepare the food. These usually take place at a family’s home, but they have also been done at locations like park pavilions, local venues, or the Hospitality Room in the past. Most families serve some sort of pasta with salad, bread, and desserts, but we have seen things like chicken and dumplings and fried rice as well over the years.
What we found works best is if veteran families partner with new ones to host each dinner. Having at least one family who's done a dinner before makes everything much less intimidating and much more likely to run smoothly. We already have veteran families slotted into most dates, but they are looking for new families to help host. You may sign up at the link below.
Generally two families sign up to host each pasta party and prepare the food. These usually take place at a family’s home, but they have also been done at locations like park pavilions, local venues, or the Hospitality Room in the past. Most families serve some sort of pasta with salad, bread, and desserts, but we have seen things like chicken and dumplings and fried rice as well over the years.
What we found works best is if veteran families partner with new ones to host each dinner. Having at least one family who's done a dinner before makes everything much less intimidating and much more likely to run smoothly. We already have veteran families slotted into most dates, but they are looking for new families to help host. You may sign up at the link below.
Meet Snacks/Drinks
We have snacks and drinks available for athletes at all meets to allow for adequate pre- and post- race fueling and hydration. Last year we switched from having parents sign up to provide these to simply charging a fee and then the team providing hem. The feedback on this was generally positive.
Pre-race nutrition is tricky for runners. We've been fortunate to consult with dietitians like Maddie Riley who work with runners to get lists of items ideal for athletes at different stages pre- and post-race. Centralizing the snack provision allowed some consistency in options for athletes so that if they find something that works for them, it will be available at each and every subsequent meet. As it also allows the ability to buy items in bulk and/or on sale, we hope it divided the financial burden evenly among all families and ultimately lower that burden. And more than anything, it simplifed logistics with coolers, drop-offs, space, etc. while giving peace of mind that snacks and drinks were always going to be there.
Like last year we are asking that each family contribute $40 to help cover the cost of these items. This not only covers the cost of snacks, water, and electrolytes at all meets, but it also helps with snacks and electrolytes provided at all hard workouts this summer and during the season, as well as the Snocker Dollars that are awarded to the top performers after every meet. The snack fee can be paid via the following means:
If you want to pay for multiple things with one envelope/check/Venmo, that's fine. However, please list each of the things being paid for.
Pre-race nutrition is tricky for runners. We've been fortunate to consult with dietitians like Maddie Riley who work with runners to get lists of items ideal for athletes at different stages pre- and post-race. Centralizing the snack provision allowed some consistency in options for athletes so that if they find something that works for them, it will be available at each and every subsequent meet. As it also allows the ability to buy items in bulk and/or on sale, we hope it divided the financial burden evenly among all families and ultimately lower that burden. And more than anything, it simplifed logistics with coolers, drop-offs, space, etc. while giving peace of mind that snacks and drinks were always going to be there.
Like last year we are asking that each family contribute $40 to help cover the cost of these items. This not only covers the cost of snacks, water, and electrolytes at all meets, but it also helps with snacks and electrolytes provided at all hard workouts this summer and during the season, as well as the Snocker Dollars that are awarded to the top performers after every meet. The snack fee can be paid via the following means:
- Cash in an envelope with athlete's name and "Meet Snacks" on it
- Check to Mr. McLain with "Meet Snacks" on the memo line or on an envelope it's in
- Venmo to (mistahmclain) with "Meet Snacks" in the description
If you want to pay for multiple things with one envelope/check/Venmo, that's fine. However, please list each of the things being paid for.
Districts
Our district meet will be on Saturday, October 31. We will not know our classification for districts nor the location of the district meet until late August or early September. As soon as that information is announced, I will relay it to you.
Districts are varsity only, meaning we will only run our top 7 boys and girls. However, we will likely have two alternates for each team, and the entire team is welcome and encouraged to attend. The top 4 teams and top 30 individuals at districts qualify for state.
Districts are varsity only, meaning we will only run our top 7 boys and girls. However, we will likely have two alternates for each team, and the entire team is welcome and encouraged to attend. The top 4 teams and top 30 individuals at districts qualify for state.
State
The state meet will once again be at the Gans Creek Recreation Area in Columbia. Races for all classes span Friday November 6 and Saturday November 7. We will not know our race day/time with certainty until classifications are released. However, given the new Championship Factor rules and the drop in our enrollment with the outgoing senior class, it's fairly likely that both our boys and girls will compete in Class 1. That would put both races on Saturday November 7, with the girls racing at 9AM followed by the boys at 9:45. Once that information is announced with certainty, I will let you know. If this is the case and we have any teams or individuals qualify for state, we will have a sendoff that Friday before qualifiers travel to Columbia.
Travel and lodging will be provided for any individual qualifiers as well as for the seven runners and alternates on any qualifying team. This has already been reserved. Parents/families and any other individuals (including other team members) will have to coordinate their own lodging and transportation. Especially with Mizzou having a home football game this weekend, rooms will fill up fast, so please consider booking your rooms as soon as possible with a reservation that would allow for cancellation in the event athletes don't qualify.
A full itinerary for the trip to state will be released the week of state.
Travel and lodging will be provided for any individual qualifiers as well as for the seven runners and alternates on any qualifying team. This has already been reserved. Parents/families and any other individuals (including other team members) will have to coordinate their own lodging and transportation. Especially with Mizzou having a home football game this weekend, rooms will fill up fast, so please consider booking your rooms as soon as possible with a reservation that would allow for cancellation in the event athletes don't qualify.
A full itinerary for the trip to state will be released the week of state.
Post-State Showcase Races
After the state meet our official season ends, and training as a team must halt. However, there are still a number of opportunities for athletes to race individually or (without school name/uniforms) as a team. Several major shoe companies host postseason race series. These are great as one last opportunity to crush a race in cooler weather, as a chance to see how one sizes up with athletes in a multi-state region, and as a place where those with an eye to running in college can race where most coaches are going to get a clear sense of what a time/place means.
The three major series are put on by Nike, Brooks, and Running Lane (with New Balance sponsorship). The Nike series has become the most prestigious. It begins with multiple regional meets around the country at which teams and athletes can qualify for the national meet in Portland, Oregon. While it is unlikely any of our athletes would make it out of the regional meet, it can still be a neat experience for athletes to race on a stage even bigger than the state meet. Teams and athletes from Missouri are required to race at the Midwest Regional, which is held Sunday, November 15 at the LaVern Gibson Championship XC Course in Terre Haute, Indiana. While the championship race is restricted to invited individuals and teams, any teams/individuals can enter into the open races. Hotels are in short supply in Terre Haute, and with over 3000 athletes racing, they fill up quickly. The site for the meet is here for anyone interested.
The Brooks (formerly Footlocker) series was the premiere event before Nike began and is still a big deal. Like Nike, they have regional meets where athletes can qualify for the national championship in San Diego. The regional meet for Missouri athletes is at the Wayne Dannehl National XC Course in Kenosha, Wisconsin on Saturday, November 28. You can find more information here.
As the smallest of the three meets, Running Lane has no regional meets but just a single national meet at John Hunt Cross Country Park in Huntsville, Alabama on Saturday, December 5. Athletes at this meet are placed into races of varying competitiveness based on their season times. Info about that meet can be found here.
The three major series are put on by Nike, Brooks, and Running Lane (with New Balance sponsorship). The Nike series has become the most prestigious. It begins with multiple regional meets around the country at which teams and athletes can qualify for the national meet in Portland, Oregon. While it is unlikely any of our athletes would make it out of the regional meet, it can still be a neat experience for athletes to race on a stage even bigger than the state meet. Teams and athletes from Missouri are required to race at the Midwest Regional, which is held Sunday, November 15 at the LaVern Gibson Championship XC Course in Terre Haute, Indiana. While the championship race is restricted to invited individuals and teams, any teams/individuals can enter into the open races. Hotels are in short supply in Terre Haute, and with over 3000 athletes racing, they fill up quickly. The site for the meet is here for anyone interested.
The Brooks (formerly Footlocker) series was the premiere event before Nike began and is still a big deal. Like Nike, they have regional meets where athletes can qualify for the national championship in San Diego. The regional meet for Missouri athletes is at the Wayne Dannehl National XC Course in Kenosha, Wisconsin on Saturday, November 28. You can find more information here.
As the smallest of the three meets, Running Lane has no regional meets but just a single national meet at John Hunt Cross Country Park in Huntsville, Alabama on Saturday, December 5. Athletes at this meet are placed into races of varying competitiveness based on their season times. Info about that meet can be found here.
End of Season Dinner
At the end of the season we have a potluck dinner. This is a chance to put a bow on the season and spend one last evening together with athletes, coaches, and parents. Gifts and memories are shared, along with lots of great food. Currently we are looking at November 22 at 6PM. Location is still TBD. With the Nations no longer part of the team, we are in need of a new location. If anyone has any suggestions, please reach out to Mr. McLain.
Contact Information
We would ask that you please not share coach phone numbers with athletes. Per safe environment practices, coaches and athletes should not engage in private communication by phone or text, and athletes not having access to these numbers is the easiest way to discourage this. Athletes are welcome to use email or Jupiter to communicate with coaches.
John McLain
708-232-6472
[email protected]
Jessica Hennemann
573-768-4612
[email protected]
Trenton Heine
618-317-8883
John McLain
708-232-6472
[email protected]
Jessica Hennemann
573-768-4612
[email protected]
Trenton Heine
618-317-8883