Cross Country 2014!

This information should help all members of our program.

Welcome to the Lake Braddock Cross Country program. This team has had a history of success like no other team at LBSS. We are looking forward to you joining us!

Last summer, our team put in the work and saw the rewards. The boys team was the state runners up in one of the closest finishes in state history! The girls overcame a ton of adversity and finished 3rd overall in the state meet. We return a good core of our team, but need a few newbies to continue the tradition and push us forward.

The rest of this packet is a an updated version of previous year’s packets. It is still 100% correct and important. Our girls and boys team have achieved success in the past because you have made the commitment to be great. Your coaching staff is excited about this coming fall. Both teams are going to run fast and have fun doing it. Our success will be based on your commitment to prepare during the summer. Below is a list of information. If you have question about how this team operates, please read all the way through and then if you still have questions, email me at .

IF YOU NEED EXTRA INCENTIVE- EACH FALL WE TAKE A BIG TRIP.THIS YEAR, WE ARE GOING TO LOUISVILLE, KY FOR THE VALKYRIE INVITE.THE TALENT LEVEL AT THIS RACE IS ELITE! LOTS OF COOL THINGS TO SEE AND DO, LIKE A VISIT TO THE MEGA CAVERN. WE WILL BE TAKING THE TOP 12 BOYS AND GIRLS. ASK THOSE WHO HAVE TRAVELLED WITH US. YOU HAVE NO IDEA HOW BAD YOU WANT TO BE ON THIS TRIP?

Coach Mangan

*** Please email Coach Mangan at the above email so that he can add you to our email roster. Include your name, grade, address and a phone number. You must do this in order to get additional information from the coaching staff about summer activities***

PRACTICE BEGINS MONDAYAUGUST 4th

Here is some basic information that you will need in order to try out. You must get a VHSL physical form completed and also an emergency care form in order to try out. BE CAREFUL,make sure you have an updated VHSL physical form (See for a link to the new form). The physical is only valid on the correct form. Your physical must have been done after May 1, 2014 for it to be valid.Also, please check our website throughout the summer as it is the easiest way to get information about our season.

***In addition to the physical and emergency care form, you and a parent need to each complete the concussion education slideshow, even if you did it last year). It takes only a few minutes. Information is on the same website as above.

Some basic questions about Cross Country that I can answer for all of you:

  1. Practice is daily, except Sunday. You need to be there. We will not practice on Saturdays when we do not have a meet.
  2. There are no cuts based on talent. If you miss practice regularly or cannot abide by team rules, you may be cut.
  3. There is only a Varsity team, but there are opportunities for all grades and abilities to participate and race. Freshman can be on the varsity.
  4. The race distance is 3 miles or 5000 meters (3.1 miles). Don’t be afraid of the distance. With training, you will do great.
  5. Summer practices- you will receive a summer training program from me (provided you have given me a correct email address). Summer training programs will be posted on our website. The training program has been put together to help you prepare for the fall. Please follow it. Many members of the team get together daily over the summer in order to train. The girl’s team will meet at 8:00 am at Burke Lake Park in the parking lot near the mini golf. The boy’s team will also meet at 8:00am. It is in your best benefit to attend. Coaches will not be present during these gatherings. These runs begin Tuesday July1st .There will not be a run on July 4th.
  6. No summer running = a rough few weeks of practice in the fall. Do your best to be in shape when you arrive for the first day of practice.
  7. Running shoes are a must. Potomac River Running in Burke (Near Safeway on Burke Center Parkway) provides good pricing (discount for LakeBraddock athletes) and excellent knowledge about the shoe that you need. Quality training shoes are your best prevention for injuries. Older runners- remember that training shoes last 300-500 miles. Last year’s shoes are great for mowing the lawn, but not for running.
  8. Camp is filled at this time. You may want to inquire about being on the waiting list at You will have a great time and get in great training. Ask a teammate.
  9. Not sure about joining- give it a try. If you like it, Great! If not, you will know that you made an educated decision.
  10. Start date for fall sports isMonday August 4th. Our racing and practice schedules will be posted online as soon as they are finalized.
  11. Band conflicts- see me directly. It probably won’t be possible for you to do both band and any fall sport. We will try and work with you. Band may not.
  12. Team trips. Louisville anyone?
  13. If you develop an injury, please email Coach Mangan immediately.

Bruin Running Fact Sheet

Places to run in order of preference:

  1. BurkeLakePark on grass or trails. (Rather flat, but it is the championship course)
  2. LakeBraddockLake around the path. (Flat)
  3. LakeAccotink paths. (Watch for bicycles!!!)
  4. Mt Vernon Bike Path (Along side the Potomac with great views of WashingtonDC.)
  5. Any safe dirt or gravel trails. (Especially if there are hills)
  6. Roads and sidewalks. (Watch for cars, they are not watching for you!!!)

Don’ts:

  1. Do not run alone (See # 1 under Do’s)
  2. Do not run on roads in the direction of traffic. Always run facing traffic.
  3. Do not run at night.
  4. Do not run during a thunderstorm.

Do’s:

  1. Do run with other runners. It is safer and more fun. You will also push each other to run faster.
  2. Do run on soft surfaces. Softest to hardest: dirt, gravel, asphalt and then sidewalks.
  3. Do stretch before and especially after your runs. Flexibility prevents injury.
  4. Do call members of the team and run together. Let’s have lots of Bruin Pack sightings this summer.
  5. Do invite friends to join. The more quality people involved in the program the better.
  6. Do hydrate, hydrate, and hydrate.
  7. Do set your goals high.

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit”

Aristotle

Spectacular achievements are always precededby unspectacular preparation

Have a great summer and keep in touch. 2014 will be the best season ever!!!

Coach Mangan

IMPORTANT DATES

*** First Practice August 4th 3-5pm at LBSS. Meet by the track.

-July 1st – Beginning of summer runs on weekdays at Burke Lake

-July 26th Carwash at Cardinal Forest Shell

-August 2nd Carwash at Kings Park Exxon **Turn in paperwork**

-August 20th Monumental Run in DC. 9-1pm.

-August 28th PR 2 Miler (First meet)

-September 6th Monroe Parker at Burke Lake

-September 13th Braddock Night Relays (Everyone is involved in this. Huge fundraiser for us.) Expect 2-10pm

-September 17th-21st Trip to Louisville, Ky

-September 28thDCXC Invitational in Washington DC. New event that should be awesome!!!

-Oct 11th Glory Days fundraiser all will be needed

Full practice schedule and meet schedule will be posted as soon as it is finalized.