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2017 Flrunners XC Invitational - Lakeland 9/30
DEADLINE TO LET ME KNOW YOU ARE COMPETING MONDAY SEPTEMBER 25th by 8 PM PLEASE TEXT 786-368-1151 with Participation Confirmation or Email at [email protected]
Competition Venue: Holloway Park – Lakeland
NEW: Same Course as the Middle School State Championships
Race Information & Instructions: Please read the whole packet as important information about the event is addressed. The 2017 Flrunners XC Invitational is one of
the premier Cross Country meets in the state of Florida and in the Southeast United States. Miami Elite Track Club has won 5 Individual Middle School Titles (Kenny Castro 2009, Alexa Cruz 2011, Sabrina Quijano 2012, Rahyah Andressohn 2014, Adrian Bichara
2016), 4 Team Titles (Girls 2014, Boys 2015, Girls & Boys 2016), and a Runner Up Team Performance (Girls 2015).
The majority of this information handout pertains to the Middle School Race. Elementary School Athletes can run in the MS Race.
Flrunners XC Invitational is a MIDDLE SCHOOL STATE SUPER QUALIFIER – State MS Championships is on 10/28 on the same course
How to Qualify for MS State Championships: Individual Qualification in a Super Qualifier. Finish in the Top 15 individuals or Top 10% of finishers. Whichever is greater.
Address: Holloway Park 3050 Lakeland Highlands Rd. Lakeland, FL 33803 Quick Notes: -Friday's Workout - 5 min warm-up / stretches / 20 minute Easy Run / stretches -Coach Danny will be on the course on Friday to run it with any athlete that is able to come. More information will be provided. -We will do an optional team dinner at a restaurant on Friday before the race. More information will be given the week of the race. -Saturday – 3k Race 7:20 AM start time GIRLS, 7:35 AM start time BOYS -Racing Spikes are recommended as the course is 100% grass / dirt -Bring extra pair of socks to race morning (keep in your bag) just in case they get wet before the race in warm-ups -Bring TOWEL / or stretching mat to stretch - grass is always moist -Bring 1-2 bottles of water to warm-ups -Parents BRING BUG SPRAY
Race Day Itinerary: (athlete) (Saturday)
5 AM Wake Up 5:15 AM BREAKFAST - WHEN YOU WAKE UP (Please go to the bathroom and take care of business - especially girls - lines are always longer for you :)
5:40 AM Girls - Depart Hotel (you could checkout if you want) 5:55 AM Boys - Depart Hotel (you could checkout if you want) - 6:00 AM GIRLS - Arrival at Race Venue / Parking 6:15 AM BOYS - Arrival at Race Venue / Parking 6:15 AM Girls - WARM-UPS Start - as a Team – (PLEASE ARRIVE ON TIME SO WE CAN START WARMUPS) 6:30 AM Boys - WARM-UPS Start - as a Team – (PLEASE ARRIVE ON TIME SO WE CAN START WARMUPS) 7:10 Girls - Head to Start Line (strides / last minute instructions) 7:25 Boys - Head to Start Line (strides / last minute instructions) 7:20 AM Middle / Elementary School Race Starts (Girls) – 3K RACE 7:35 AM Middle / Elementary School Race Starts (Girls) – 3K RACE
Middle School / Elementary: Open / HS Athletes: Saturday 9/30 Friday 9/29 or Saturday 9/30
Breakfast Ideas: You know your body best. Experiment with the foods if you have never had them. Try the breakfast options for
morning practices and before competition. Don't try anything new the day of competition.
Remember to time the breakfast at least 1 hour and 45 minutes before the race
Option #1 #2 #3 #4
*1 Banana or half *1-2 pieces of toast w/ jam or peanut butter *Water or diluted gatorade (8-12 ounces)
*1 Powerbar / Clif Bar / Nature Valley Granola Bar *Small Fruit *Take with WATER (8-12 ounces)
*1 medium size Bagel w / peanut butter or small amount of cream cheese *1 banana or half / or watermelon pieces *Water or diluted gatorade (8-12 ounces)
*Cup of Oatmeal *Small Fruit *Take with WATER (8-12 ounces)
Foods to avoid for breakfast: dairy products (milk, yogurt, cheese), fried foods, citric juices, soda, foods high in simple sugars, foods high in fat. All breakfast options range from 300-450 calories which is ideal. Importance of breakfast is to supply the working muscles with the energy needed for the competitive task ahead. Your stomach hasn't had anything since dinner 7-12 hours ago; get your bodies going...feed it!
Costs: Race Registration: $15 per athlete *Travel Fee: $30 per family *Travel fee helps pay for the coaches food / hotel / travel expenses
------------------------------------- Hotel Costs: (optional) 3 rooms @ $108 with tax 7 rooms @ $120 with tax Cash / credit card (add 3% processing fee) / or check accepted There is no spectator fee. They will charge for parking $5. Please have cash. You will be paying at the park entrance.
Hotel Information: Friday September 29th Check In - Saturday September 30th Check Out (if you need it for additional nights just let me know)
Hampton Inn Bartow by Hilton 205 Old Bartow Eagle Lake Rd., Bartow, FL 33830 Check in starts at 3 PM on Friday // Checkout 12 noon Saturday 2 queen beds / non-smoking *Hotel is 9 miles from race venue / about 10-12 minutes away from race site (allow 20 min on Race day due to park entrances)
DEADLINE TO SECURE ROOM SEPTEMBER 26th - LIMITED AMOUNT OF ROOMS Athletes should try and be in bed by 10 PM at the latest (lights out) / Ideally dinner should be between 7-8:30 PM.
Coach Contact Information: Coach Danny Aguas
(786) 368-1151 [email protected]
Please note that once you commit participation you are responsible for the Registration Fee
whether or not you change plans.
DEADLINE TO LET ME KNOW YOU
ARE COMPETING MONDAY SEPTEMBER 25th by 8 PM
PLEASE TEXT 786-368-1151 with Participation Confirmation –
To Avoid Mistakes please no verbal confirmations
