Thursday, August 25, 2016

Tiger Run Handout

Louisville Champions Park (formerly River Road Country Club)
Saturday, August 27, 2016

  • Get your gear together the night before, not the morning of the race.
  • Be smart about food and hydration (it is going to be very hot and humid!)
  • Pay attention to details (walking the course, warmup, cooldown).
  • Race smart, race smart.

RACE                                    TIME             RUNNERS   
Bus Leaves                              8:00 AM
Boys Varsity                           9:50 AM         Dane, Brendon, Iosef, Connor, Timothy, Jacorey, Nick, Chase
Girls Varsity                           10:35 AM       (None)
Boys B-Squad                         11:20 AM       Nikeem, Joseph, Hayden, Tyvone, Esteban, Tynan, Levi (2 miles), Ebrima, Justin, Brandon (2 miles)
Girls B-Squad                         12:05 PM        Shelby, Autumn, Mariah, Maria
Bus Returns                            1:30 PM

Out = Sean, Bryce, Mollie

AWARDS:

B-Squad Races                      Team Trophies to Top Three Teams
                                                            Individual Medals to Top 20 Finishers
Varsity Races                        Team Trophies to Top Three Teams
                                                            Individual Medals to Top 25 Finishers

PARKING:

            Bus parking will be on the Louisville Champions Park site.  All other parking will be at the Water Tower across the street.

DIRECTIONS:

            From I-64 traveling east – Exit I-64 onto I-71 north.  Exit I-71 onto Zorn Ave. north.  Louisville Champions Park is immediately on the left and the water tower is straight ahead.

            From I-64 traveling west – Exit I-64 onto the Watterson Expressway (I-264) north.  Stay on the Watterson and it turns into I-71 south.  Exit I-71 onto Zorn Ave north. Louisville Champions Park is immediately on the left and the Water Tower is straight ahead.

            From I-65 traveling north or south – Exit I-65 onto I-71 north (towards Cincinnati).  Exit I-71 onto Zorn Ave north. Louisville Champions Park is immediately on the left and the Water Tower is straight ahead.


            From I-71 traveling south  - Exit I-71 onto Zorn Ave. north. Louisville Champions Park is immediately on the left and the Water Tower is straight ahead.

Fern Creek Relays Results

Runners:

The results below are unfortunately a bit incomplete for some pairs.  Our timer was having some issues with his mats at various points, so if we do not have splits for you I apologize!

Fern Creek Relays Results 2016
Brandon Henson 5:08, 5:39, 5:36 = 16:23
Dane Thomas 5:08, 5:41, 5:33 = 16:22

Iosef Casas 5:30, 5:45, 5:51 = 17:06
Connor Macleod 5:21, 5:43, 5:45 = 16:49

Justin Sharp 5:59, 6:38, 6:58 = 19:35
Nick Mazat 6:10, 6:21, 6:26 = 18:57

Chase Weihe 6:17, 7:02 ,???
Hayden Curtis 6:11, 6:53, ???

Tyvone Guain
Tynan McGowan   ???

Ebrima Sallah
Nikeem Avent    43:07

Joseph Coyle
Esteban Martinez 48:52

Brandon Sik
Levi Raymer 2 Laps


Shelby Brunner
Autumn Bartley  47:26

Mariah Dix

Maria Salgado  2 Laps

Monday, August 22, 2016

Fern Creek Relays Handout

Fern Creek Relays
Tuesday, August 23rd

Bus Leaves = 3:00pm from the Faculty/Softball Lot
MS Boys 5:00
MS Girls 5:30
HS Boys 6:00
HS Girls 7:00
Bus Returns = 8:00pm

Before the Race
Stay in the shade, drink water and relax
Start warmup 45 minutes before every race
Lunges and leg swings
Jog 10 minutes
Dynamic warmup
Put on spikes
Strides every 2-3 minutes until race starts

After the Race
10 minute jog
General strength
Drink at least a full bottle of water
Start eating

Our Relay Teams
Guys
Henson/Thomas
Casas/Macleod
Huguley/Mazat
Weihe/Curtis
Guain/McGowan
Sallah/Avent
Coyle/Martinez
Sharp
Sik/Raymer (2 Laps Each)

Girls
Brunner/Bartley
Dix/Salgado