Immanuel Lutheran Christian Academy Cross Country 2020-2021

 

FAll 2020 RACE Meets – dates/times/locations may change

  • To reemphasize what was discussed in practice, etc., we will not have practice tomorrow (Friday), for ILCA is out that day.
     
    The meet on Saturday morning (9/19) is for High School only (the Middle School race was cancelled, most sadly), yet Middle Schoolers are encouraged to come to the meet for several reasons: to cheer on their teammates; to have a low-key workout by walking the course, warming up, and cooling down with the High Schoolers; and to have a better understanding of what the Holland Hall course feels like for future reference.
     
    Jacob and Caleb will run at 10:00 am, so we need to be there by 8:15 am to retrieve the registration information, set-up camp, walk the course, and then warm-up, stretch, and find our place on the starting line.
     
    Relevant information from Holland Hall is listed below:
     
    5666 E. 81St Street, between Sheridan and Yale, in Tulsa.
     
    The course is a racing flats type of course (but not one for spikes), for it includes pavement and gravel, as well as wooded sections.
     
    All the Best,
    K
Date Location  
August 15 Stroud Invitational Information – Click HERE
August 22 Seminole Invitational – CANCELLED  
August 27 Owasso Ram Charge Relays Information – Click HERE
September 5 Sapulpa Chieftain Meet Information – Click HERE
September 12 Broken Arrow Tigers Meet Information – Click HERE
September 19 35th Annual Holland Hall Invitational
HS Only
Information – Click HERE
September 22 Bishop Kelly Invitational
MS Only – CANCELLED
 
September 24 Booker T Washington Meet Information – Click HERE
September 26 Case Invitational (Sand Springs) Information – Click HERE
October 1 Oklahoma Baptist University Challenge Information – Click HERE
October 10 Eagle Classic at Chandler Park (Tulsa) Information – Click HERE
October 30 HCAA Conference in Siloam Springs, Arkansas  
  • ILCA CC Makes It 4 Medals in a Row at Broken Arrow
    Click HERE to Read More!
  • Additionally, Coach Mueller and I have decided to add the Thursday, 9/24, meet hosted by Booker T. Washinton that will take place in the late afternoon and evening at Tulsa’s O’Brien Park. The information can be found here: (http://www.ohstrack.com/ccinfo2020/tulsawashingtoninfo92420.pdf).

 

  • With Holland Hall choosing to eliminate their Middle School racing division and with the addition of the BTW meet, this BTW meet will replace the lost Bishop Kelley meet for MS student-athletes, while also adding a new race for the High Schoolers.
     
    Consequently, the 9/26 Sand Springs meet will now be for Middle Schoolers only. Otherwise, the High Schoolers will be running three (3) 5K races in a week, plus practicing, which is too much for this year (enjoy some rest Caleb, Jacob, and Emily and cheer on your younger teammates as they cheer for you this Saturday at Holland Hall) . . . Although in Middle School, Nick and Lily will run with the Elementary School student-athletes at Sand Springs since MS is defined as only 7th and 8th graders by Sand Springs.
     
    With BA’s Coach giving his blessing for ILCA CC’s ability to run on their course this past Saturday, we will do this Tuesday and each Tuesday thereafter at the same course across form Oneta Ridge.
     
    With the accelerating loss of sunlight, we will roll back the starting times for Monday, Tuesday, and Thursday practice times to 6:15 pm, ending practice with the loss of sunlight: something like 8 pm at the moment.
     
    Consequently, the practice schedule is now the following for weeks when there are no mid-week meets (when we have a meet on Thursday or Friday, there will not have practice on that day, too, certainly; the day before a meet will also be lighter and therefore shorter than “normal” as well):
     
    Monday: 6:15-to-8:00ish pm at the BA Freshman Academy’s track
    Tuesday: 6:15-to-8:00ish pm at BA’s Cross Country home-course across from Oneta Ridge Middle School
    Wednesday: 3:30ish-to-5:00ish pm at ILCA (at the football field)
    Thursday: 6:15-to-8:00ish pm at the BA Freshman Academy’s track
    Friday: 3:30ish-to-4:30ish pm at ILCA (at the football field)
     
    All the Best,
    Coach K

 

  • Good Morning All,
     
    As the Athletes walk the course with Emily leading the way, the ILCA camp is towards the beginning of Tent City (closer to the road) and under a tree.  Click HERE for more info about this meet and upcoming meet (including cancellations).

    All the Best,

    William G. Korver, Ph.D.
    September 12, 2020
     
  • ILCA CC Team Has a Blast Running Fast across Sapulpa’s Grass

    Click HERE to Read More!

  • While the Raindrops Doth Flow: Another CC Medal in Tow at Owasso

    Click HERE to Read More!

  • 8/31/20 We will have our usual Monday, Tuesday, and Thursday CC practices at the track at the BA Freshman Academy (formerly South Intermediate) at 6:30 pm until dark (between 8:15 and 8:30 pm at this time–but modifying the times as we progressively lose daylight over the next 8 weeks).
     
    Wednesdays and Fridays will usually be immediately after school at ILCA (in the back, often around the football field); practices will be shorter, ending at 5 or thereabouts on Wednesdays and ending at about 4:30 pm on Fridays.
     
    This will be the general schedule unless a meet occurs during the week (9/22 on Tuesday at Bishop Kelley ; 10/1 on Thursday at OBU in Shawnee; and 10/30 on Friday in Arkansas for the Conference meet).
     
    During these unique weeks, we will modify the schedule mentioned above: shorter practices the day before and after the meet–and no practice the day of a weekday meet, certainly.
     
    All the Best,
    K
  • 8/13/20 In addition to reminding everyone that we will have our first meet this Saturday morning (8/15) in Stroud (arrive at the high school’s sports complex by about 8:05, so we can walk the course together before the races; see below for more info), we also need to discuss several other matters.
     
    ~ Student-Athletes will be provided with a print-out of the updated CC 2020 Schedule at tomorrow morning’s practice (7:30 – 9:30 am at the karate place and then at ILCA afterwards).
     
    ~ Next week, we will have practice on Tuesday (8/18) night, meeting at 7:00 pm at the Freshman Academy (following the dinner at ILCA for New Staff, etc.). . . Due to ILCA’s Open House on Monday Night and the start of school on Thursday, we will not have regular practice on Monday (8/17) and Wednesday (8/19); instead, student-athletes should run, stretch, and do abs on their own on these days.
     
    Coach K would like to continue to avoid the worst of the heat by beginning practice in the evening for the rest of August and the first portion of September. . . Parents, please email Coach K (wkorver@icaba.org) to confirm that this would be alright or to state that beginning practice at 6:30 pm or thereabouts (the sunlight is fading too much to continue starting at 6:45 pm now) and continuing until about 8:30 pm for the next 4ish weeks will be a concern. . . Based on this feedback, an additional email concerning practice times during the school year (starting with next Thursday’s practice time) will be sent to everyone.
     
    ~ Since the Seminole Nation informed Seminole Public Schools yesterday that the latter could not host a meet on their Nation’s grounds this year due to the pandemic’s spread, we will not have a meet on Saturday, August 22nd, in Seminole. Consequently, we will not have a meet that week.
     
    ~ Owasso, moreover, altered their 8/27 race schedule yesterday. The race will now be run at different times (HS in the morning; MS in the evening)–but remain the same day: Thursday, August 27th. However, no spectators will be allowed (such a bummer, for this means parents/guardians cannot come to the Owasso meet). The times are now the following:
     
    UPDATED STARTING TIMES for Owasso’s 8/27 Meet:
     
    9:30 HS Coaches Meeting
    10:00 High School Girls Relay Race
    11:30 High School Boys Relay Race
     
     3:30 JH Coaches Meeting
     4:00 Girls Junior High Traditional Race (1.5 mile)
     5:00 Boys Junior High Traditional Race (1.5 mile)
     
    Thus, HS students will miss all of the first 5 class periods, lunch (we will stop to buy some lunch and/or student-athletes can bring their own snacks), and part (or all) of 6th hour. . . MS student-athletes will miss part of 6th hour and all of 7th and 8th hour . . . We will not have practice that day of course. . . Sadly, this also means that the HS and MS student-athletes cannot cheer for one another for this meet.
     
     
    In the event that additional scheduling changes are made in these difficult times, emails noting the modifications will be sent, of course.

 

  • Owasso updated their meet info, changing the protocol (no spectators) and the times:
    *Due to COVID-19 there are several changes to the meet this year. First and foremost there will be NO SPECTATORS allowed at this year’s meet. We will have assigned boxes for each team with space allowed between each box. Please keep your teams spread out from other teams from your camp all the way to the start line. For the JH races we are planning a “wave start.” Teams will have separate starts in three minute intervals. We also made changes to the schedule to further spread out the number of people in the park at one time.*
     
    UPDATED STARTING TIMES:
     
    9:30 HS Coaches Meeting
    10:00 High School Girls Relay Race
    11:30 High School Boys Relay Race
     
     3:30 JH Coaches Meeting
     4:00 Girls Junior High Traditional Race (1.5 mile)
     5:00 Boys Junior High Traditional Race (1.5 mile)

 

  • 8/10/20 Greetings CC Crusaders,While it seems hardly possible, we are about to cross the midway threshold of our CC season, which means it is about time for a meet!  The first meet will be this Saturday morning in Stroud. The necessary information is located in the Race Table at the bottom of the webpage, within the emailed attachment, or click HEREAs we have discussed as a team, due to the Coronavirus pandemic, we will not be able to use the ILCA bus for Saturdaymeets this semesterConsequently, parents/grandparents/guardians will need to drive their student-athletes to Saturday meets this semester (and probably next semester as well). . . .The Saturday, 9/19 Holland Hall morning meet will only be held for HS student-athletes this yearMS student-athletes are encouraged to come and cheer for their teammates, however.
    The Tuesday, 9/22 Bishop Kelley evening meet will only be for MS student-athletes. However, HS student-athletes should plan to come to cheer for their teammates and to do a long run at Bishop Kelley for our practice that day.Nevertheless, Coach Mueller aims to have us use the bus for the meets that occur during the week, for it will be difficult for parents to drive student-athletes to such meets. These meets include the following: the Owasso meet (hosted in Tulsa), the Bishop Kelley MS meet, and the OBU meet.  *** The varying racing distances have several explanations:
    1) As the years have passed, it has become customary for August CC races in Oklahoma to be shorter due to the excessive heat; moreover, since this is the early part of the year, races are shorter, as student-athletes continue to improve their conditioning;
    2)Some Smaller Oklahoma Schools races have continued to run the shorter distances that were once customary for Large Schools as well; for example, back in the early 1970s when Coach K’s Dad ran CC for Tulsa Memorial High School, the Memorial and Edison Boys regularly dueled one another for glory while running 2-mile races, a distance that is now exceedingly rare for 5A/6A races in Oklahoma, but is still run at some smaller meets for HS Boys,
    3) In Coach K’s era, all HS Girls ran 2 miles (3200m) in Oklahoma, but this was not the case in nearby states; as a result, the Larger School HS Girls now run 5Ks on a regular basis, for the dominant belief now is that Girls should run whatever the Boys do, etc.,
    4)MS distances varied regularly in Coach K’s era as well (even way back in the pre-cellphone days), which comes from differences of opinion on what is the proper distance for MS student-athletes, Oklahoma’s tradition of preferring local control, etc.The beauty of these varying course mileage distances is that it keeps us “from becoming bored” with the distances, but it makes conditioning more difficult, true. . . While the HS athletes (especially the Boys) generally build towards running longer distances as the year progresses, the MS student-athletes are running races that vary in distances from week-to-week. On the bright side, this may help the MSstudent-athlete not to become discouraged by a certain distance that proves a greater challenge; moreover, the longer distances are helping him/her prepare for the longer races of HS competition in the future.

     

    Practices this week:

    Wednesday evening at 6:45 pm at the BA Freshman Academy (for time trial; all student-athletes must be able to run the race distance without stopping or walking in order to compete for ILCA on Saturday in Stroud),
    Thursday morning at 7:30 am at the karate place across from ILCA,

    Running on Our Own:

    ~ Student-athletes should do sprints on Monday: an abbreviated ladder: 600m, 400m, 300m (HS only), 200m, 200m, 300m (HS only), 400m, and 600m. Student-athletes should also warm-up and cool-down with a ½ mile run before and after these sprints; remember to take 1-to-2 minute breaks in between each sprint.

    ~ On Tuesday, student-athletes should run a Long Run of 20 minutes (MS students) or 30 minutes (HS students) without stopping. Student-athletes should also warm-up and cool-down with a ½ mile run before and after the Long Run.
    ~ Remember to do Abs on Monday or Tuesday. Stretch before and after the Monday and Tuesday workouts as well.
    ~ On Friday, student-athletes should only warm-up, stretch, do a couple of short sprints (i.e., about the length of a football field twice, enough to start to sweat and need to “catch your breath”), cool-down with another ½ mile run, and stretch once again.

    Saturday, First Meet Day (more directions below and within the email attachment (check your email)):
    Arrive in the early morning in Stroud by 8:05 am to walk the course (Softball/Basketball sports complex at 1086 East Seventh Street), warm-up, stretch, race, and cheer on your teammates (MS/JH student-athletes will run at 9:00 am and 9:20 am–before HS student-athletes, who will have a longer wait—but a wait that will still be shorter than some of the track meet waits next semester!):

    *** For student-athletes whose races finish before their teammates’ races, remember to 1) Cool down, hydrate (water, sports drink (perhaps 20 oz), and eat a protein snack and some fruit (apple, banana, or orange perhaps), and then 2) Cheer for your teammates who race afterwards.

    All the Best, Coach K

 

  • 7/19/20 ***Due to the increasing temperatures, we will move back evening practices by 15 minutes to 6:45 pm and end at 8:30 pm (estimated).Below is the CC practice schedule for the upcoming weeks:Next Week: We will have practices on Monday evening (7/20), Tuesday morning (7/21), and Thursday evening (7/23)-Tuesday: 7:30 am–9:45 am (We will meet at the karate place across the street from Immanuel for weightlifting; we will finish with a run at Immanuel (i.e., the football field).-Monday & Thursday evening: 6:45 pm–8:30 pm at the Broken Arrow Freshman AcademyLast Week of July (Only 2 practices due to Coach K’s schedule conflict—same with the second week of August):-Monday (7/27) & Friday (7/31) evening: 6:45 pm–8:30 pm at the Broken Arrow Freshman AcademyEarly- and Mid-August Practice Schedule:-Tuesday (8/4) & Thursday (8/13): 7:30 am–9:45 am (We will meet at the karate place across the street from Immanuel for weightlifting; we will finish with a run at Immanuel (i.e., the football field).-Wednesday (8/5), Friday (8/7), & Wednesday (8/12) evening: 6:45 pm–8:30 pm at the Broken Arrow Freshman AcademyAll the Best,Coach Korver

 

  • 7/13/20  We will have practices on Tuesday morning (7/14), Wednesday evening (7/15), and Friday evening (7/17) of this week.

    Tuesday: 7:30 am–10:00 am (We will meet at the karate place across the street from Immanuel for weightlifting; we will finish with a run at Immanuel (i.e., the football field).

    Wednesday & Friday evening: 6:30 pm–8:30 pm at the Broken Arrow Freshman Academy

    Since Coach Clark is on vacation this week, consequently, we will not do weightlifting in the morning at the end of the week; instead, we will have practice on Friday evening, instead, as mentioned previously.

    Coach K

 

  • 6/29/20 – As a reminder, I wished to note again that practice is Tuesday and Thursday night (6:30 – 8:15 pm or so) at the BA Freshman Academy for this week.   All the Best,  Coach K

 

  • Greetings All,

    Firstly the upcoming CC practice schedule for late June and early- and mid-July is below.

    Secondly, for student-athletes who are not taking multi-vitamins, start doing so in the near future (if possible). Coach K recommends the “Sport” GNC multivitamin capsules found in the 120-count bottles. While the bottle says “Take 2 capsules daily,” only 1 is necessary.

    Thirdly, for student-athletes who are drinking fruit/veggie protein shakes after practice/workouts (good!), remember that Whey protein is the best to consume after a workout, for Whey protein breaks down the fastest (and Whey Isolate breaks down even quicker than regular Whey, which allows one’s body to use the nutrients in the quickest way possible, in other words). CaseinSoy, and Egg proteins are good, but they take longer for the body to break down; these other proteins are good to use at night, for the body can then digest these proteins over the night (while the student-athlete sleeps!).

 

  • Additional FYI Notes:
    -4x-a-week practices will not begin until the start of August.
    -Once school begins in Mid-August, practice will then be 5x a week for HS student-athletes and 4x a week for MS student-athletes (i.e., No mandatory practices on Wednesdays for MS student-athletes during the school year).*** If/When a CC meet occurs on a weekday, we will not have a practice afterwards. Student-athletes will only participate in the meet on that day.

    All the Best,
    Coach K

 

June Practice Meets

Date Location – same location for all June practices PRACTICE Times – same time for all June practices
Wednesday, June 17 Broken Arrow’s Track at the Freshman Academy
(formerly South Intermediate)
301 W New Orleans St, Broken Arrow, OK 74011
6:30 pm – 8:15 pm
Friday, June 19 Freshman Academy  
Monday, June 22 Freshman Academy  
Wednesday, June 24 Freshman Academy  
Friday, June 26 Freshman Academy  
Tuesday, June 30 Freshman Academy  

July Practice Meets

Date Locations – either Immanuel or Freshman Academy PRACTICE Times – same time for all July practices
  Broken Arrow’s Track at the Freshman Academy
(formerly South Intermediate)
301 W New Orleans St, Broken Arrow, OK 74011
6:30 pm – 8:30 pm
Thursday, July 2 Freshman Academy  
Tuesday, July 7 Immanuel
(we will lift weights, run, and then complete abs)
 
Wednesday, July 8 Freshman Academy  
Friday, July 10 Immanuel
(we will lift weights, run, and then complete abs)
 
Tuesday, July 14 Immanuel
(We will meet at the karate place across the street from Immanuel for weightlifting;
we will finish with a run at Immanuel (i.e., the football field)
7:30 am – 10 am (Note – change in time)
Wednesday, July 15 Freshman Academy 6:45 – 8:30 pm going forward unless otherwise stated.
Friday, July 17 Freshman Academy (Note – change in location)  
Monday, July 20 Freshman Academy  
Tuesday, July 21 (We will meet at the karate place across the street from Immanuel for weightlifting;
we will finish with a run at Immanuel (i.e., the football field)
7:30 am – 9:45 am (Note – change in time)
Thursday, July 23 Freshman Academy  
Monday, July 27 Freshman Academy  
Friday, July 31 Freshman Academy  

August Practice Meets

Date Locations – either Immanuel or Freshman Academy PRACTICE Times – same time for all August practices
  Broken Arrow’s Track at the Freshman Academy
(formerly South Intermediate)
301 W New Orleans St, Broken Arrow, OK 74011
6:45 pm – 8:30 pm
Tuesday, August 4 (We will meet at the karate place across the street from Immanuel for weightlifting;
we will finish with a run at Immanuel (i.e., the football field)
7:30 am – 9:45 am (Note – change in time)
Wednesday, August 5 Freshman Academy  
Friday, August 7 Freshman Academy  
Wednesday, August 12 Freshman Academy  
Thursday, August 13 (We will meet at the karate place across the street from Immanuel for weightlifting;
we will finish with a run at Immanuel (i.e., the football field)
7:30 am – 9:45 am (Note – change in time)