WC Cross Country

Good morning XC athletes, we hope you're enjoying your vacation time.  Here's a friendly reminder to keep training on Fall Break. It's Wednesday 10/12, which means you now have 8 days until the Baylor Meet of Chattanooga and 13 days until the Macon County State Qualifier.  We want to peak on 10/25 at that State Qualifier. That means you train hard until your taper week.  Tapering is the process of allowing your body to recover and store up energy for your final push. From Running Shoes Guru.com the definition is " Tapering is a training term relating to the final week or two of your training plan.  It systemically  reduces your exercise intensity and load for the lead up to your race day.  It’s vital in endurance sports such as training for a marathon because  it allows the body to rest and recuperate energy  to fly on race day."  https://www.runningshoesguru.com/content/how-to-successfully-taper-for-your-race-distance/ So, here's what your training should loo

  The boys team joins Harley in prayer before her race.  As we prepare for the state qualifier on 10/25, we stopped in at Macon County for a practice run through.  Today's meet is the same location as the qualifier that will be in 19 days. We were pleasantly surprised with a couple breakthroughs and some more personal records. The photo doesn't do this finish line hill justice. That finish line was a beast!   In the coaches rumor mill around the water cooler, the commonly shared opinion is that Macon County is a +0:35 course, meaning that overall times are generally 35 seconds slower here than on normal courses. There are multiple factors contributing to slower times, such as the amount of hills, a slightly longer distance measured at 3.13 miles on GPS, and higher thicker grass increasing friction with each of the runner's 3000ish steps.  BIG STORY - In spite of the challenges, the weather was perfect for our biggest story of the meet.  Freshman Harley Johnston, who alone

 From Coach Segraves on Monday in the Remind App:  Meet Thursday 10/6 @ Macon County Girls - 5:00 Boys - 5:30 Vans - Leave School @ 2:30 To sign up for Warriors XC Remind Notifications click here: https://www.remind.com/join/cg8g9ba Race Site:  Macon  County High School XC Course (Next to High School) Address: 2550 Days Rd, Lafayette, TN 37083 Click here to access Google Maps Directions -  https://goo.gl/maps/emxwjUrBXLZuHC4W9 Race Times 4:00 MS Girls 4:30 MS Boys 5:00 HS Girls 5:30 HS Boys 6:00 Elementary Combined Contact Troy Kirby 615-633-8985 tkirby@nctc.com

Saturday - At Sanders Ferry Park - Hendersonville, TN ITINERARY  Eat Lunch Before You Come 1:00 PM - Meet at High School Vans 3:15 PM - Arrive at Fleet Feet Running Store of Hendersonville 4:00 PM - Arrive at Sander's Ferry Park to set up tent and warm up.  Snacks & fruit provided at race tent Girls Race - 5:00 PM Boys Race - 6:20 PM Sunset - 6:31 PM 7:15 PM - Leave for Fast Food 7:30 PM - Arrive at Wendy's of Hendersonville 9:45 PM - Arrive back at WCHS for athlete pickup. 2022 Race Times -  https://tn.milesplit.com/meets/475634-chick-fil-a-at-glenbrook-presents-saturday-light-fever-2022#.YzYliHbMKUk Combined Silver JV Race: 5:00pm Silver Varsity Girls (10 runners; 28:00 time limit): 5:45pm Silver Varsity Boys (10 runners; 25:00 minute time limit): 6:20pm  Silver Team Awards: 6:50 Gold JV Girls: 7:15pm Gold JV Boys: 7:55pm Gold Varsity Girls (10 runners; 25:00 time limit): 8:30pm Gold Varsity Boys (10 runners; 23:00 time limit): 9:05pm Gold Team Awards: 9:45pm From Coach T

Message from Coach Segraves MS Parents and Runners, It is difficult for me to tell you all this, because I have truly enjoyed these young men and women, but the MS season is officially over.  White County Middle School is an active member of the MS TSSAA membership.  Therefore, we have to follow all of their guidelines, ie, starting dates, and ending dates.  The official ending date is 10/1/22 and the Chick-Fil-A is a HS meet only.  I really do think we achieved our goal by getting MS kids hooked and interested in Cross Country.  I can’t tell you how proud all of us coaches are of the improvement of their times and the way they acted and carried  themselves at the meets.  They worked hard and did everything we asked of them. We will be having a banquet in November (After the HS season).  We will get all the information out to you all as soon as possible.  Please bring the uniform and practice uniform to the banquet.  The long sleeve shirt is for the students to keep for their hard work

Wow, words don't express how proud coaches are of runners today!  Out of 23 White County Runners, 15 posted a new personal record (PR)!  Official Times posted at  https://tn.milesplit.com/meets/456389-burnett-invitational-2022/results#.Yy-VCXbMKUk Photos: Special thanks to John Gottlied, Catherine Gottlied, and Jacque Powell for taking photos for our teams. I'll download and curate photos later for highlights. Catch lots of great photos on these Facebook accounts:  https://www.facebook.com/chris.godsong https://www.facebook.com/jacque.c.powell Here are some of the highlights from today's meet.  High School Boys:   Gabriel Wiles earned his first sub-19min race at 18:57, which definitely solidifies him as an individual state contender. He also won a medal for finishing in the top 20 (at 19th place), his 3rd medal of the season. He has one more month to improve toward the state qualifier on Oct 26th.  John Durfee had the biggest PR of the day by 3:06 earning huge gains in poin