2016 Flyers

Fall Cross Country

Developmental Team

Dear Westfield Area Y Flyers Parents and Athletes,

Welcome to the 2016 Westfield Area Y Flyers Fall Cross Country Season! The

Developmental Team practices every Monday and Friday from September 9th through

October 28th. All practices are at Tamaques Park in Westfield.

Please visit our website, www.YFlyersTrackClub.com. This website is your hub to all Flyers

information such as practice schedules, meet dates/registration, team records,

uniform/spirit wear ordering, FAQs, and much more.

All spirit wear and uniforms are available on our Flyers website by clicking the “Apparel

Ordering” tab at the top of any page. Place your order by September 21 to receive it in the

first week of October. All ordering will be closed as of midnight September 21 and will

reopen for the winter holidays. All orders are delivered directly to your home address.

Your athlete must have a uniform in order to participate in a meet.

You have the option of entering your child into any two of the Lakeland meets on our

schedule at no extra cost. If you are interested in competing in a meet, please go to our

website (www.YFlyersTrackClub.com), click on the Events tab, and fill out the online

registration form.

We hope that your athlete enjoys their experience with the Flyers Fall Cross Country

Program. Once the fall season ends (10/28), we will be beginning our off-season

conditioning program. The conditioning class is structured as event-specific to cater to

your athlete’s event interests and keep them motivated.

If you have questions, please contact Coach Paul via phone at 908-233-2700 x256 or via

e-mail at pgarwood@westfieldynj.org.

Sincerely,

Westfield Area Y Flyers Coaches

Developmental Team - Meet Information:

Your child may participate in any two of the Lakeland meets. Meet registration forms for

Lakeland Youth meets can be found online at www.YFlyersTrackClub.com. Please note the

registration deadlines below:

Day, Date, Time Location Registration Due

Sunday, September 18 5K Run for Everyone, Westfield Area YMCA see attached form

Sunday, September 25,

8:00am course walk,

9:00am start

Lakeland Youth XC Meet, Central/Greystone

Park, Morris Plains, NJ

Friday,

September 16

Sunday, October 2,

8:00am course walk,

9:00am start

Lakeland Youth XC Meet, Central/Greystone

Park, Morris Plains, NJ

Friday,

September 23

Sunday, October 16,

8:00am course walk,

9:00am start

Lakeland Youth XC Meet, Central/Greystone

Park, Morris Plains, NJ

Wednesday,

October 5

Sunday, October 23,

8:00am course walk,

9:00am start

Lakeland Youth XC Meet, Central/Greystone

Park, Morris Plains, NJ

Friday,

October 14

Registration forms are on www.YFlyersTrackClub.com under the “Events” tab.

If you have any questions, please feel free to contact Paul Garwood via phone at

908-233-2700 x256 or via e-mail at pgarwood@westfieldynj.org.

REACH YOUR FULL POTENTIAL Private and Small Group Training

Looking for a championship season? Plateaued and searching for extra advice

that will lead to a break-out year? Here is your opportunity!

Flyers USATF certified coaches will train athletes to excel in their choice of events.

Training will focus on the athlete’s specific goals and be tailored to their individual needs.

Sessions will emphasize skill development, precise form & mechanics and personal

conditioning. Video analysis will be used so athletes can see and review details they need

improve and monitor their progress toward ultimate success! In less than two years, 40

team athletes advanced to the USATF Junior Olympic National Championships under Flyer

coaching leadership! Bring it to the next level!

Westfield Area Y • 220 Clark Street, Westfield, NJ 07090

www.westfieldynj.org • 908-233-2700 • westfieldareay

• Each lesson is 60-minutes long and open to all ages/ability levels

• Time/Location: Determined upon instructor/athlete availability.

• Private/Individual Fee: 5-Pack at $55/lesson, 10-Pack at $50/lesson.

• Small Group (3-5 athletes) Fee: 5-Pack at $30/lesson, 10-Pack at $25/lesson.

• Register at Flyers practice, online, or the main Y facility.

• Goals questionnaire must be completed in advance by the athlete and parent.

• Parents are encouraged to stay for the small group lessons and MUST remain for the entire

private lesson.

Questions? Contact Paul Garwood at 908-233-2700 x256 or pgarwood@westfieldynj.org

Cross Country Frequently Asked Questions (FAQs)

We are new to cross country meets. What should we expect?

Meets can be a lot of fun – especially when the weather is nice, but there are a few things to remember.

The meets have many different teams, age divisions, and distances competing and will last for a few

hours. We do not want the athletes running around between races and getting too tired before they

compete. Last but not least - be prepared for a day of fun competition and be sure to keep your eyes

open – there may be a future Olympian out on the course! Bernard Lagat, Leo Manzano, Galen Rupp,

and Meb Keflezighi are all prominent USATF distance athletes.

Lakeland meet registration fees are included in the cost of registration for our cross country program.

Developmental athletes may attend two meets.

Competitive athletes may attend all meets.

Cranford Middle School athletes may attend all meets.

We encourage all of our athletes to try a meet. If you do not have a uniform, we will bring additional

Flyers Track Club t-shirts which can be worn during the race.

The Lakeland meets are located at Central Park (formerly Greystone Park) in Morris Plains, which is

approximately 35-40 minutes from our area.

Athletes will be expected to arrive by 7:45 AM to go on a course walk. The entire meet is normally over

by 11:00 AM.

Athletes run different distances depending on their birth year.

A copy of your athlete's birth certificate/passport is required to verify their age.

The groups are run oldest to youngest with boys and girls running together, but scored separately.

Cross Country is an outdoor sport, what is the weather policy?

Lesson plans are modified according to weather conditions (i.e., excessive heat or cold, humidity, rain,

etc.). Do note that practices are held in the rain. We will cancel in the event of lightning or snow that is

sticking to the ground.

How do I know if a practice is cancelled due to weather?

Often the timing of weather is unpredictable. In the event of a cancellation you will receive an email as

soon a decision is made. Keep in mind that due to the unpredictability, practice may be cancelled even a

half hour before it is set to begin. In addition to an email, the Y will be notified and the staff working at

the Welcome Center and greeter’s desk will be able to tell you if practice has been cancelled. If you call

and they “have not heard anything” or are “unsure” if practice has been cancelled that means practice

will be taking place.

Should my child check-in at each practice?

Yes, your child must check in at each practice with the coach taking attendance. Developmental athletes

check-in by their birth year, whereas competitive team athletes all check-in at the blue Competitive

sandwich board.

My child has Asthma, should he/she bring an inhaler to practice?

Yes, to all practices and all meets. Please write their name on it in case it gets misplaced or lost.

What type of clothing should my child wear to practices?

Dress appropriate for the expected and possible weather conditions of practices/meets. It is

recommended that the shirt closest to the athlete’s body is a wicking material (e.g., our team shirts,

under armor, etc). This will help pull sweat away from the athlete’s skin. On cooler days, additional

layers are often needed. The next layer should be a light fleece type of material. Finally, the layer on

the very outside of the body should be a wind/rain layer (e.g., a light rain jacket). It is suggested that

they bring a bag to practice and meets in case they want to shed layers as they warm up or add layers if

they become cold.

How does the team uniform and spirit wear work?

Now you can visit our website and click the “Apparel & Equipment” tab at the top to view our uniform

and spirit wear ordering pages. The description on the page will explain the upcoming order deadline

which is when the orders will be filled. From here you can order a team uniform, t-shirts, long sleeves,

sweatshirts, hats, blankets, and more! All funds raised from the spirit wear orders will directly benefit

the Flyers Track Club. The Swan Brothers will print and deliver your uniforms and/or spirit wear directly

to your home.

Will water or beverages be provided during practices?

Water is not provided. It is your responsibility to send your child to practice with a water bottle. Please

write your child’s name on the water bottle so that if they leave it by mistake and we find it, we can

return it at the following practice.

What type of beverages should my child have or avoid?

Water is the best choice. Please avoid carbonated beverages such as soda and it is suggested that

athletes dilute electrolyte drinks such as Gatorade or PowerAde with some water as the high sugar

contents often lead to cramping.

What should my child eat or not eat before a practice/meet?

There are many different philosophies on pre-competition nutrition. However a good basic rule of

thumb is to only eat foods that easily digest before a practice or competition. Examples include fruits,

an egg, and oatmeal. Avoid foods with high fat levels before a competition.

What should my child eat after a race?

Simple sugars within a half hour to hour after competition such as those in fruits, bagels, etc. are

recommended. Antioxidants are good too. This will help your athletes replenish their fuel sources

quickly and decrease muscle fatigue.

What type of shoes should my child wear?

A basic walking/running shoe is fine. Athletes on the competitive team should wear “running shoes”

which are available at most sporting goods stores. Boots, Uggs, and sandals are not permitted.

My child is a pretty good athlete, should they wear spikes? If so, what kind?

3/8 inch spikes are permitted at most meets. However, this is taken on a case-by-case so speak to the

head coach if you believe spikes may benefit your child before purchasing them. In addition, the head

coach will speak with athletes and parents if we believe that an athlete will benefit from having spikes.

Spikes are not needed at practice. More information about spikes can be found by clicking the "Apparel

& Equipment" tab or by clicking this link.

My child is nervous about participating in their first meet. What should I do?

Encourage them as their parent and let them know that the coaches will fully support them no matter

how they finish. A coach attends our scheduled meets so they will have the support of a coach at the

meets. We want them to try their best and have fun.

How do I know what cross country meet is most appropriate for my child to participate in?

First, cross reference your calendar with the meet dates to see what meet dates your child is available

for and then speak to the head coach Jolene or Paul Garwood and they will recommend the most

appropriate meet for your child.

How do I know which distance my athlete runs in a meet?

According to your child’s age as of December 31 in the current calendar year. In the USATF Junior

Olympic meets: ages 7-8 run 2000m, ages 9-10 run 3000m, ages 11-12 run 3000m, and ages 13-14

run 4000m. In the Lakeland meets, the athletes run a shorter distance earlier in the season and their

full race distance in later Lakeland meets.

Where can I find the results of the meets?

See the Meets Results sub-menu item under Meets.

Is transportation provided for any meets?

No, parents are responsible for transportation.

What are some good things to bring to meets?

Cooler for food/beverages

Folding chairs or blankets to place on the ground and sit on in good weather

Food, such as fresh fruits & veggies to snack (no dips), fresh or dried fruit & grain bars, nuts

and/or trail mixes, sandwiches (no mayo, no cheese) with lean meats, peanut butter and jelly

sandwiches on wheat bread. No fried meats.No cookies, donuts, sodas, candy.

Baby wipes can be handy.

White towel (keep cool and damp to help cool athletes when over-heated after a race)

A change of clothes, socks and shoes in case of rain.

For meets, athletes should wear the uniform, but if it is cold, then they can add layers. Layers

should be easily removable in case it warms up just at race time.

If it is wet, athletes should wear different socks and shoes for the course walk than they plan to

race in case they get wet during the course walk.

Spare racing socks in case socks get wet during course walk.

Books, games & cards (for both parents & kids)

Please help us keep the kids out of the sun in between events.

Patience, support, sense of humor, and good sportsmanship!

Welcome to the Flyers Track Club’s 2016 Cross Country season,

As we start a new season, I want to say welcome to the Westfield Area Y Flyers. The Club

provides coaching to over 700 athletes throughout the year. There are a multitude of

opportunities for each athlete to excel and find their niche. Not every athlete will win a

race this season, but all are a valuable part of the team. It is important to note that the

success of this team, like most youth sports, is dependent on parent volunteers.

The Flyers’ Parent Assistance Committee (PAC) provides on-going support to the Club. The

PAC is responsible for activities such as team parties, running the annual track & field

meet, fund raising, and providing support to the coaches and athletes. As the season

progresses there will be a variety of opportunities for you to become involved with the

team. The team needs volunteers for periods as short as a couple of hours at the meets,

or to play an on-going role in the running of the PAC.

My daughters have been involved with the Flyers Track Club since 2009 and they both love

the Flyers. As a parent I can honestly say that they have both learned the discipline

needed to achieve their goals because of this team. We hope that you will find one that

you can help with during the upcoming season. If you are interested in volunteering,

please contact Stacy Sanchez, our PAC Volunteer Coordinator, at bellaluna816@aol.com

Very truly yours,

Anne Johnson Endy, Chair