Cross Country 2021
If you are interested in participating in the upcoming 2021 Cross Country season, Asst Coach Trey McCain will have a 12 week conditioning program through Without Limits Columbia starting May 31. The conditioning program is not mandatory to participate in the upcoming season. It is highly recommended. Coach Trey is a certified running coach through USA Track and Field with experience competing as a Cross Country and Distance Event Track athlete in the NCAA.
At PAC XC we have 3 specific goals we want to achieve:
1) Glorify Christ at practices and meets
2) Teach running as a lifestyle that will benefit the individual long after they’re done competing
3) Be competitive
The conditioning period assists new and returning runners with preparing for daily runs, weekly workouts, and long runs in the fall that will enable them to efficiently and competitively run races to the best of their ability. It is best to not wait until the conditioning period begins to start running. You should start preparing now. A free Walk-to-Run program will be provided by Coach Trey when you email him at firstname.lastname@example.org
. If you wait until the official start date, you will be behind. If you don’t run until the season starts in August, you will be very behind. That is the nature of the sport. Every runner will be treated as an individual and met where they are athletically.
Cross Country is a running specific sport. At the high school level, athletes run races 2-3 miles through fields, trails, and sometimes roads. Varsity teams are made up of the top 7 runners on a team and team scores are based on the finishing position of the top 5 runners on a team with the 6th and 7th runners acting as tie breakers when needed. The team with the lowest score wins. All runners not in the top 7 are considered Junior Varsity. At PAC XC we have a team rule, specific to us, that to be considered Varsity a runner must run at least 1 race as a top 7 and hit a specific time goal. For the boys a sub 23 minute 5k and for the girls a sub 25 minute 5k.
The Cross Country season officially begins at the end of August and finishes in early November. PAC will run 8-10 meets around South Carolina, mostly in the midlands. Our goal is to become more competitive each year and we have seen tremendous improvement over the last 2 seasons. Last year we had an individual break the boy’s record twice. As a team the runners covered over 5000 miles in 6 months and ran 45 personal records.
Cross Country is a Varsity sport. We are not a social jogging club. There will be times and opportunities for socializing but we are here to run, workout, and compete. These are the appropriate expectations to have when joining our team. The following standards are being set for the upcoming conditioning period and season:
New girls should start building the strength to comfortably run 3 miles on day one
7th and 8th grade girls should return strong enough to comfortably run 3.5 miles on day one
9th grade girls should return strong enough to comfortably run 4 miles on day one
10th grade girls should return strong enough to comfortably run 4.5 miles on day one
11th grade girls should return strong enough to comfortably run 5 miles on day one
12th grade girls should return strong enough to comfortable run 5.5 miles on day one
New boys should start building the strength to comfortably run 3 miles on day one
7th and 8th grade boys to return strong enough to comfortably run 3.5 miles on day one
9th grade boys should return strong enough to comfortably run 5 miles on day one
10th grade boys should return strong enough to comfortably run 5.5 miles on day one
11th grade boys should return strong enough to comfortably run 6 miles on day one
12th grade boys should return strong enough to comfortably run 6.5 miles on day one
PAC XC is coached by Michael Reed and Trey McCain.
Coach Reed ran XC as a high schooler in Texas.
Coach Trey ran XC as a high schooler in Missouri and South Carolina. He studied at Mars Hill University in North Carolina where he ran on a scholarship.
Director for Without Limits Columbia
USATF Level 1 Certified Coach
ARE YOU INTERESTED IN RUNNING TRACK OR JUST IMPROVING YOUR DISTANCE RUNNING?
Without Limits Track information meeting
When: October 14, 2020 at 6 PM.
Where: Seven Oaks Park. Meet at Blue Jack Oak Shelter on top of the hill nearest community center.
This meeting is specifically for athletes interested in distance running events: 800 meters, 1600 meters, and 3200 meters. If you are interested in track but are not able to attend the information meeting, please email Coach Trey at email@example.com
Without Limits is a coaching and apparel brand dedicated to assisting endurance athletes of all ability levels to reach their goals. We work with athletes ranging from the youth level up to professional athletes. Our specialities include conditioning, group workouts, custom training plans for individuals, and nutrition guidance.
Without Limits Columbia is directed by PAC Cross Country Coach Trey McCain. Coach Trey has been involved with competitive distance running since 2003 in Liberty, MO. His family moved to Gilbert, SC in 2004 and he is a graduate of Gilbert High School class of 2007. After Gilbert, Coach Trey competed for Mars Hill University in North Carolina on an athletic scholarship. While competing for Mars Hill, Coach Trey earned numerous conference, region, and school accolades including individual conference titles in track.
Personal note from Coach Trey: “One of the first things I noticed about distance running in South Carolina was how far behind the rest of the country our state is. While South Carolina has produced some amazing runners, our own state champions would barely qualify for state competition in neighboring states. My hope is to improve the running culture in South Carolina to be more competitive through conditioning and training practices I’ve learned over the years. There is great talent in the Palmetto State and Without Limits Columbia wants to help young runners in the Midlands find opportunities to improve and reach their potential.”
Without Limits services include
- College Recruiting Guidance
- Virtual Coaching
- Seminars for Coaches
- Strength Training for Runners
- Custom Training Plans
- Group Coaching
Michael Reed, PAC Cross Country
PAC Cross Country is a great individual/team sport. You, individually, set the level at which you compete by determining how hard you train, how you finish each race, and by deciding if you can do more next time. At the same time, you are an important part of the team. Each runner’s finish contributes to the team’s score.
We are a team that is determined to honor the Lord Jesus through our running by training hard, serving each other, and showing Christ-like sportsmanship at all events we participate in. We run against home school, private and public high school teams across the state of South Carolina, and we usually travel to Georgia, at least once during the season.
If you are in the sixth grade and at least 12 years old (this requirement is subject to change based on the new requirements by the SCHSAA), and are homeschooled, or attend a private school that does not offer cross country, then you are most likely eligible to participate with PAC cross country.
We require a birth certificate and sports physical, performed by a licensed medical physician, before an athlete is allowed to participate. We will practice at Saluda Shoals Park at the Riverbirch Shelter
Saluda Shoals Park, 5605 Bush River Rd, Columbia, SC 2921
Click here for 2017 Meet Results
Click here for 2016 Meet Results
Click here for 2015 Meet Results
Click here for 2014 Regular Season Results
Click here for 2013 Meet Results
Click here to view a copy of the PAC Parental Waiver / Medical Release / Code of Conduct.
Click here for 2012 Regular Season Results
Click here for 2011 Season Highlights
Click here for 2010 Season Highlights
Click here for our 2009 inaugural Season Highlights