June 28, 2014

Dear Lakeside Girls CC Team:

I am excited to finally make a formal introduction to everyone! I’ve thoroughly enjoyed getting introduced to everyone, and looking forward to getting to know each of you more as the season progresses.

Here is a little bit about me…..

I am 2003 graduate from Lakeside High School. I ran for Coach Dewey in high school, and ran marathons during college. Since college I transitioned into weight training and physique competing. I received my Personal Training Certification and Youth Fitness Certification from American Council on Exercise, and a Health Coach and Nutrition Certification from Institute For Integrative Nutrition. I currently work at After School Discovery in Ashtabula.

I definitely have a love for health and fitness, and the impact it can make on one’s mental, emotional, and physical life. I believe we are all here to improve; not just in the sport of running but more importantly in our journey as people. I am hopeful we all learn from each other on how to improve as athletes, students, adults, and people.

I value concentration, focus, determination, work ethic, and perseverance. So, here are some things to please keep in mind as we approach a great season.

Arrive to practice on time mentally and physically prepared. This means leaving external factors behind (i.e. relationships, school, home, etc) ; having adequate nutrition; and being prepared for the task at hand. There is one goal at practice – to give your best as a person and as an athlete. This requires focus, discipline, and dedication.

Running can be a social sport, and I encourage you to use each other to help motivate and inspire you – We all can’t be at our best every day. However, always remember why we are here and what you personally want to achieve each practice and meet. Sometimes this requires closing our mouths and giving full attention to our physical and mental presence. Fun and social times is before or after practice.

Take personal responsibility for your improvement – I will be here to support and guide you, but you are the ultimate determining factor to your success. This means being accountable for your practice, offering insight to your own improvement, and keeping track of your times, goals, nutrition, and training log.

If you have a bad practice or meet – shake it off and remember it is progress. The hard practices tend to shape our best performances.

Encourage. Support. And Lead.

I am not able to run with you as much as I would like, due to former running injuries and current training goals but know I will not ask you to do a workout I haven’t done at some point.

Please feel free to reach out to me with concerns about school, health, etc. I will do my best to find the right answer and/or put you in the right direction. The best way to reach me is email and/or text. If it is not an immediate need or concern I will get back to you within 48 hours. I am r

Thank you! I am looking forward to a great season, and getting to know the unique gifts each of you bring to our team.

Sincerely

Megan Albert mlalbert01@gmail.com 440-417-3722

“Health must not be sacrificed to learning. A strong body makes the mind strong” -----

Thomas Jefferson

2014 LHS Girls CC Team Rules and Regulations

Athletes are individuals who make a commitment to a team. Athletes dedicate themselves to be hard working and responsible people. We are a team and represent Lakeside High School, therefore, as athletes we will never conduct ourselves in a manner which would bring embarrassment to ourselves or the school.

As student athletes your first priority is your education, then cross country. Student athletes work to the best of their ability both academically and athletically. Cross country athletes will be dedicated, unselfish, competitive, leaders, and display a solid work ethic and character. They show respect to all coaches, teammates, and themselves.

The following rules will be followed by the team in addition to these school athletic handbook and athletic code of conduct.

Practice.

1. You must attend and be on time to all practices. Any missed practice must have a valid written excuse by an adult. If you know that you cannot attend practice for any reason, please contact me the night before at 440-417-3722 or mlalbert01@gmail.com

First Offense = Warning

Second offense = You will not participate in the next meet

Third offense = Removal from team

2. If we hold a practice on trails and/or on the road you will stay on the desgineted course that will be explained before we begin. Safety is our number one priority and concern – I expect each of you to look out for you own, and your team members, safety.

Meets

1. Matching team Lakeside attire will be worn at all meets. We will look like a team! Failure to bring the proper attire will result in not being able to run in the meet.

2. We will display sportsmanship. We will respect all opponents, officials, and other coaching staff. We will conduct ourselves in a manner knowing that we represent Lakeside High School.

3. We will keep our team area clean during an invitational.4. We will be flexible and patient.5. We will compete to the best of our ability! We will challenge ourselves to do our best and beat our personal

record (PR).

Grades

Your academics and school work always come before practice – no exceptions. I will be doing random grade checks, and checking in with your teachers on a random basis. If it appears you performance in the classroom is not up to passing standards, you will not be eligible to participate in meets and interventions will be put into place.

Varsity Letter Recruitments;

In order to obtain a varsity letter, a runner must finish in the team top 7 in more than half of the season meets