STATE BOUND

STATE BOUND

STATE BOUND

STATE BOUND

News and Updates

Summer Running 7am Mon-Thurs BE THERE.

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Needing Parents to sign up for meet snacks…more meets added… see link

please sign up to bring snacks to meets... lets spread the task around some... go to link below or copy and ... [+]

This Crazy Week…

crazy week [+]

Yoga Session for SME XC

A 30-minute basic yoga class will be offered to all XC runners on Mondays and Wednesdays, immediately following practice.  It can ... [+]

Middle School Results SMW

9-12 MS XC Results [+]

Parents Please…

If you have not signed up for a committee please do so... We have a big team and need a lot ... [+]

XC Athletes…I know if you’re reading this….

If you are reading this than you might not be the one that is having problems, but....  We asked for your ... [+]

Lancer Lunar Launch Sept 19 to Launch Lancer Day Festivities!

Athletes are required to sell 5 t-shirts for the fundraiser.  One of which the athlete will wear in the parade on ... [+]

Middle School Meet Schedule

Middle School XC Schedule ’13 [+]

XC Depth Chart for Sat Meet in Topeka (Who is running what race?)

2013 GWC Girls Combined Results - Excel 2013 GWC boys Combined Results - Excel [+]

Parent Bus Riders Needed…Link to sign up

Dear SMEXC parents, Please support our XC Lancers by riding a team bus to a meet this season. The coaches really appreciate ... [+]

Parent Snack Sign up for Post Meet Nutrition

Our athletes are running and the season is off to a great start! Please support the runners by signing up to ... [+]

Friends of Cross Country Reminder SPIRIT WEAR SALES

The parent group has asked me to remind parents to bring a checkbook to the Long Run this weekend and to ... [+]

Garry Gribble’s Shoe discount…

Garry Gribbles Shoe Discount [+]

Summer Running Flyer

Lancer Summer Running [+]

Parent Information

Needing Parents to sign up for meet snacks…more meets added… see link

please sign up to bring snacks to meets... lets spread the task around some... go to link below or copy and ... [+]

Parents Please…

If you have not signed up for a committee please do so... We have a big team and need a lot ... [+]

Parent Bus Riders Needed…Link to sign up

Dear SMEXC parents, Please support our XC Lancers by riding a team bus to a meet this season. The coaches really appreciate ... [+]

Towel Duty…sign up link

Parents please volunteer to pass out cool towels to our athletes at the finish line.  See link below!  Thx http://www.mysignup.com/smexc_towel_brigade [+]

Parent Snack Sign up for Post Meet Nutrition

Our athletes are running and the season is off to a great start! Please support the runners by signing up to ... [+]

Nutrition and Hydration

This information on Nutrition and Hydration is from another Cross Country team.  Please spend some time looking over the information.  It ... [+]

Breathe Just Breathe

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Season is just around the corner….hope you are running!

Morning runs occurring 5 days a week. Get up and hit the roads. 7:00 at the cross country block…bring water and get your body in shape.

The Break-a-way

The Break-a-way

Only a Runner Would Understand

Only a Runner Would Understand

Coach's Blog

Running in the Rain

In cross country athletes generally run in their regular uniform shorts and singlet.  Your body warms up pretty quickly when you ... [+]

Answers on Muscle Cramps

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How to use a foam roller…

How to use a foam roller to maximize your perfomance. http://www.runnersworld.com/running-tips/roll [+]

Description of Workouts…How and Why

Hills- running a steady pace up a hill usually 800 meters in length~ repeating this four to eight times. Intervals- a higher ... [+]

Coaching Cues…Hills, Chutes and Bursts

We worked on hills yesterday in practice.  We demonstrated how you are to have big arms and big knee lift up ... [+]

Coaching Cues and Technique Tips and REACT

This blog will emphasize on some coaching cues and technique tips. Please review this blog so when we are coaching you ... [+]

How Do These Meets Work ????

YOU WILL NEED: UNIFORM TEAM T SHIRT-WITH YOUR NAME ON IT SOMEWHERE!!!!!! RUNNING FLATS (RUNNING SHOES) RUNNING SPIKES WITH SPIKES ALREADY IN THE ... [+]

The Dreaded Shin Splints…Yikes!

Shin splints are inevitable for some of our athletes this coming season. This is when you have pain along the side ... [+]

Tools for XC

Need new running shoes. If you haven't had new shoes in the last three months you need to invest in a ... [+]
Cross Country DC_MED

What is Your Game Day Strategy I

What is your game plan? What are you going to do in this race to insure that you get a ... [+]

REALLY…How Much CAN You Give??? Oh, and get a watch!!!

Our job, as coaches, is to get our athletes to give it their all.  Some kids are easily motivated.  Others, take ... [+]

Injuries and two sport athletes…

SME Lancer's XC competed at Baldwin Invitational this past weekend.  While the course was beautiful and the competition good, injuries, heat ... [+]

Nutrition and Hydration

This information on Nutrition and Hydration is from another Cross Country team.  Please spend some time looking over the information.  It ... [+]

Technique reminders!!!

You've been having great practices this week.  Hopefully you've learned some key things to help you during your race: Quick start to ... [+]

Cross Country Rules to Live By

Rules to Live by as a Runner at SME DISCIPLINE-Come to practice every day and be prepared to complete the workout ... [+]

How Bad Do You Want IT?

Runners Make the World Go ‘Round

Runners Make the World Go ‘Round

Lancer Day Parade: George Miller and Jack McDonald represent!

2013 XC Captains

2013 XC Captains

Seniors Annie Kuklenski, Jack McDonald and Juniors Will Moore and Hannah Arnspiger


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Quotes:

It's important to remember that each footstrike carries you forward, not backward. And every time you put on your running shoes you are different in some way than you were the day before. John "The Penguin" Bingham, Going with the Flow, The Penguin Chronicles Archive ******************************************************************************* You don't have to be elite to be a runner. It's all about setting a target, giving your best effort to achieve it, and being proud of whatever that effort results in. Daniel Pickle, Runner's World Challenger

Email Head Coach Tricia Beaham

Email Coach Chaffee

Email Coach Pennington/web guy

Lancer Vision

Photo Gallery

League Photos

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Crazy Hat and Sock Day…in the rain.

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Misc Pictures

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More Haskel Pics

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Metro Pics

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Metro XC Meet Pics

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Chile Pepper Festival Pics…

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More pictures from Greg Wilson, Schrag and Time Trials…

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