| Welcome
to the LaSalle High School Cross Country (XC) Web Site. The
Cross
Country Lancers have a rich history.
We promote hard work - athletically, academically, and
spiritually. Our team members strive to be winners on the
course and off. Led by Head Coach Frank Russo since 1982, we
always compete at 100%, yet expect all of our runners to demonstrate
exemplary sportsmanship at all times. It's a formula that has
made the LaSalle running program the best in Cincinnati.
Headlines
Get the latest live
information from important events by following us
on Twitter.
 8/28/2010 - It was a good meet today in Wilmington. The weather was wonderful, especially compared to the heat wave that has persisted through the summer. It actually felt a little chilly early on. The team looked good for the first meet of the year. Early season injuries kept Ethan Bokeno and Jake "Chickenhawk" McNamara out of the competition today. When healthy these two should certainly be "in the running" for the top 5 and 7, and any way that shakes out it will provide more depth and tighten up our top field, improving scores even more. Even with these notable absences, the team looked good finishing second with 48 points, close behind first place Elder who scored 37 points. There were even some PRs among the upperclassmen. A PR in the first meet is a promising sign. The team hasn't even started parts of their conditioning yet, so times should continue to fall. See meet comentary and full results on the RESULTS page. Runner PRs and SBs are listed on the ROSTER page. 8/27/2010 - We're #5! That's right. In the week 1 Ohio Association of Track and Cross Country Coaches, LaSalle is ranked #5 in the state. Yes, it's early and these are opinions, but it certainly is nice to be recognized. See the poll at http://www.oatccc.com/. Now let's go out and prove it! 8/26/2010 - Read Coach Russo's latest comments posted today in Coach's Corner. Two days before the season begins there are high hopes! 8/25/2010 - It's here! The first meet of the year is here. It's the Finishtiming Invitational at Wilmington College. Read all the details on our SCHEDULE PAGE. Also, click on the Twitter link above and follow lasallexc. We'll try to tweet some results right from the course as soon as we have them. 8/2/2010 - The fast approaching season holds a lot of promise for the Big Red Express! Read Coach Russo's pre-season commentary on the upcoming season in Coach's Corner. 7/3/2010 - We're working on the team directory. If you are a freshman or did not run last year or the parent of such a runner, please download the Team Directory Form under FORMS in the menu and return it completed ASAP. Any families with any information that has changed since last year, especially phone numbers, email addresses or cell. phone companies, please submit the new information. 11/19/2009 - Now you can re-live the 2009 season with the 2-DVD highlight video set. DIsc one is the season video shown at the fall sports banquet. Disc 2 is the video of the fall sports banquet and cross country awards. In all there are almost 2 hours of video. For details or to order, click here for the PDF order form.  2009 La Salle Lancers - State Qualifying Team
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Many cross country
courses are known for a distinct feature.
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| When you talk about running in Greenville, this is probably the first thing that comes to mind. Sure it's picturesque and harmless looking, but when hundreds of runners cross this bridge, it comes to life, bouncing and swaying. What are you supposed to do? Well, you cross that bridge when you come to it (twice). | Much like the Greenville course is known for its bridge, Indian Riffle Park in Kettering, OH is know for "The Hill". It looks big here. After running 4K, it looks huge! |
- Sign up for both the Discussion Board System and the Mailing List (they are 2 separate systems, see below for more) to make sure you receive all of the latest team information.
- Are you new to Cross Country? Are you completely lost? Do you need a refresher? Don’t feel bad. When we were first-time freshmen parents, the first few meets were real eye openers! For one thing, we did not imagine how quickly things move. 3.1 miles sounded so long, but the runners start out fast and finish faster. Depending on the race, winning runners can finish in less than 16 minutes. At the Nike Regional in Terre Haute in 2007, the winning runner finished in 14:55. Think about that. It’s a pace of a 5 minute mile, 3 times in a row – up and down hills! Put another way, that’s running at more than 12.5 miles an hour for 15 minutes straight. Most treadmills top out at 10-12MPH! Try running that fast for a few minutes. If you haven’t guessed yet, cross country runners are MACHINES! Even runners who run a slightly slower pace, or are in JV and freshman classes are impressive. We have a guide that will tell you what to expect at your first meets so you don’t feel completely lost. It’s especially helpful for first time, freshman parents, but it’s a good refresher for everyone. Click here for our Cross Country Meets Guide for Beginning Parents. Finally, if you have questions, PLEASE ASK SOMEBODY!!!
- Historical Records of Lancer Cross Country - Updated 12/2009.
Sign up for the Mailing List and Discussion Board System!
The mailing list is good for rapid distribution of information to all members. The most important information always goes to the mailing list first and it arrives right in your email box.
The Discussion Board can be used for anything Cross Country related. It’s good for ongoing discussions, but you have to remember to check it occasionally. (Team Only!)
The members mailing list and discussion board will be closed systems, requiring registration and approval before anything can be seen or posted. Anyone requesting registration will be verified as a team member, parent, coach, etc. before approval. The more they are used, the more useful they become. There is also a public mailing list where fans who are not affiliated with the team can read the latest information.
If there is anything else you'd like to see on this web site, please contact Mike Nie.
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Why We're Here - The 2009 Big Red Express! |
Run Red, Run LaSalle!