Dale City Lightning Track Club

Spring Season Info Session + Onsite Registration

noreply@blogger.com (La Diva) — Mon, 06 Jan 2014 19:12:00 +0000

Spring season is right around the corner!

Parents and athletes - learn more about Dale City Lightning Track Club's upcoming Spring season. Coaches will be on site for questions, information on the season, as well as info on the 2014 AAU Team Championships.

Tuesday, January 28, 2014
6-8:30pm

Chinn Park Regional Library
13065 Chinn Park Dr, Woodbridge, VA 22192
Room: Chinn Park Community

Lightning Night Out - Laser Quest!

noreply@blogger.com (La Diva) — Sun, 01 Dec 2013 20:35:00 +0000

Get ready for holiday fun with Lightning -

Holiday Gift Giving - Silpada Fundraiser Party

noreply@blogger.com (La Diva) — Mon, 18 Nov 2013 01:33:00 +0000

It's Holiday Time! With the Holidays right around the corner, now is the perfect time for an online Silpada Fundraiser "Party" to benefit the Dale City Track Club!

Check off your Holiday gift list while also supporting the team. 20% of all sales will be donated to Dale City Track Club!

Click the link below to ensure you are shopping on the Dale City Track Club's fundraiser:

Party Link: http://sild.es/kb7

Hurry and get your orders in by Friday, Dec 6 to ensure Christmas delivery!

Contact Lightning mom Wanda Frazer if you have any questions regarding Silpada or placing your order online: bdalngtale at live dot com

Lightning Fundraiser - BRAX Sports!

noreply@blogger.com (La Diva) — Thu, 03 Oct 2013 16:30:00 +0000

The Lightning Booster Club is kicking off the season with an exciting fundraiser to help offset the costs of new and upgraded team equipment.

BRAX's officially licensed products have delivered outstanding results for the thousands of organizations who have made Spirit products their fundraising partner program of choice. Spirit products are available with all 32 National Football League Teams, all 30 Major League Baseball Clubs, over 90 top colleges and five branches of the U.S. Military.

A portion of each sale is directly contributed to the Dale City Lightning Track Club to offset the cost of new equipment! Spirit Cups and Popcorn buckets are durable and make great gifts for Sports fans!

Ready to support?

Step 1 - Pick your product and choose your team via the links below.
- (4) Spirit Cups
http://www.braxfundraising.com/fundraising-products/spiritcups/designs/

- (2) Spirit Travel Cups
http://www.braxfundraising.com/fundraising-products/spirittravelcups/designs/

- (1) Popcorn
http://www.braxfundraising.com/fundraising-products/spiritpopcorn/designs/

Step 2 - Pay for your order via the PayPal button below. Each unit is $19 with includes applicable sales tax. Be sure to add your Product + Team in the memo section during checkout. You do not need a PayPla account to support.

Lightning Cross Country

noreply@blogger.com (La Diva) — Tue, 03 Sep 2013 13:59:00 +0000

This fall the Dale City "Lightning" Track Club (DCTC) will introduce distance running club for those athletes that would like to run youth Cross Country (XC). The running club will provide an opportunity for athletes to run together, practice, and participate in a few youth Cross Country meets. The DCTC Cross Country running club is not the indoor track program which will formally start in October, however, gives distance runners another outlet for distance running. There is no registration fee, only for meets during the season.

Wednesday, Sept 4 @ 6:30pm:
INFO SESSION-PRACTICE Address:
Westridge Elementary School
12400 Knightsbridge Drive
Woodbridge, VA 22192

Lightning Strikes at the AAU VA National Championships

noreply@blogger.com (La Diva) — Tue, 03 Sep 2013 13:44:00 +0000

The Dale City Lightning traveled to Suffolk, VA June 29-30, 2013 to compete in the AAU VA National Championships. Athletes finishing in the top 5 of their age division in each event would advance to the 2013 AAU Junior Olympic Games being held at Eastern Michigan University. DCTC is very proud of all of our athletes that competed over the weekend. The Lightning athletes definitely made their presence known competing at a high level in every event. DCTC has 17 athletes that qualified for the 2013 AAU Junior Olympic Games (See Below).

We would like to thank you all for your support of our athletes and coaches.

Lightning Athletes Qualifying for the 2013 AAU Junior Olympic Games

Robin Fisher

[ ] 8 & Under Shot Put

Sydney Byrd
[ ] 8 & Under 200m dash
[ ] 8 & Under 400m dash

Naomi Woolfolk
[ ] 8 & Under Shot Put

Raven Evans
[ ] 9 year old 100m dash
[ ] 9 year old 200m dash
[ ] 9 year old 400m dash

Jordyn Evans
[ ] 9 year old 100m dash

[ ] 9 year old 800m run

[ ] 9 year old 1500m run

Darryl Byrd
[ ] 9 year old 800m run

[ ] 9 year old 1500m run

Desmond Duffy

[ ] 9 year old 100m dash

[ ] 9 year old 200m dash

Asya Mccall
[ ] 10 year old 100m dash

[ ] 10 year old 400m dash

Rashaun Benton
[ ] 10 year old 100m dash

[ ] 10 year old 200m dash

Jonathan Martin

[ ] 10 year old Shot Put

Cameron Byrd
[ ] 11 year old 800m run

[ ] 11 year old 3000m run

Cameron Seals
[ ] 11 year old Javelin Throw Turbo

Sydney Banks
[ ] 12 year old 100m dash

Nya Lakin
[ ] 13 year old 100m dash

[ ] 13 year old 400m dash

Zoe Brinson
[ ] 13 year old 800m run
[ ] 13 year old 1500m run

[ ] 13 year old 3000m run

Nicholas Seals
[ ] 13 year old Shot Put

Kobie Seals
[ ] 17-18 year old Shot Put

[ ] 17-18 year old Discus Throw

Indoor / Fall Season Registration is OPEN!

noreply@blogger.com (La Diva) — Tue, 03 Sep 2013 13:43:00 +0000

On-line registration is now open through September 29, 2013 for the Dale City Track Club (DCTC) indoor training program, which is designed for youth ages 6 - 17 interested in track and field.  DCTC will coordinate with the Potomac Valley Track Club (PVTC) to host a series of training sessions to assist youth athletes in building strength, endurance, and speed; learning the fundamental techniques of the shot put, javelin toss and long jump; and helpful tips to improve nutrition and health.  

DCTC's indoor training program begins Oct 1, 2013 and concludes February 9, 2014. The training sessions will occur twice a week, Sundays and Tuesdays. 

REGISTRATION IS NOW OPEN THROUGH SEPTEMBER 29, 2013:

TO REGISTER ON-LINE PLEASE VISIT:  www.dalecitytrack.com

REGISTRATION FEE: $130.00  

ON-SITE REGISTRATION AND INFORMATION MEETING: 

Monday, September 23, 2013, 6:30PM – 8:00PM at  
Potomac Community Library, Community Room, 2201 Opitz Blvd, Woodbridge, VA 22191

AAU Junior Olympic Games Recap

noreply@blogger.com (La Diva) — Mon, 26 Aug 2013 01:20:00 +0000

The Dale City Track Club salutes our athletes for this year's awesome personal and team achievements.  In our first full year of competing on the nation level, we had 17 athletes qualify to participate in the AAU 2013 Junior Olympic Games in Detroit, Michigan. This year over 9,000 athletes competed in the event.  There were 34 National Records broken and 46 out of 50 states and Puerto Rico that were represented in Detroit.  Some of the finest performances of the year were achieved in Detroit, Michigan during the 8 days of competition. Our very own Jonathan Martin took 3rd place in 10 year old boys shot put!

GO LIGHTNING!!

GoFundMe Campaign!

noreply@blogger.com (La Diva) — Tue, 16 Jul 2013 01:55:00 +0000

The Dale City “LIGHTNING” Track Club (DCTC) would like to ask for your help in assisting 17 of our exceptionally talented group of athletes in their quest to compete in the 2013 Amateur Athletics Union (AAU) Junior Olympic Games being held at Eastern Michigan University in Ypsilanti, Michigan July 29 – August 3, 2013. In order to participate in the Junior Olympic Games, DCTC traveled to Suffolk, VA June 29-30, 2013 to compete in the AAU Virginia National Qualifying Track and Field Championships. Athletes finishing in the top five (5) of their age division in each event would advance to the 2013 AAU Junior Olympic Games. DCTC is very proud of all of our athletes that competed in the track meet. Our Lightning athletes made a lasting impression competing at high levels in every event. At the conclusion of the meet, DCTC had 17 athletes advance to qualify for the 2013 AAU Junior Olympic Games. This is an awesome accomplishment for our athletes and organization. The success of this season is a direct result of hard-work and dedication displayed by our athletes.

Please visit the link below and consider making a donation. Any amount is greatly appreciated!

Congratulating our Coach Leah Byrd!

noreply@blogger.com (La Diva) — Tue, 25 Jun 2013 01:30:00 +0000

Our very own Coach Leah Byrd (2nd from left) made news recently. Dr. Leah Byrd, counselor at Woodbridge High School, whose dissertation was, “African American Students' Perceptions of Their High School Career Counseling Experiences”. Way to go Coach Leah Byrd!

For the full story, please view Inside Nova.

Lightning Night Out at Rita's Ice Woodbridge

noreply@blogger.com (La Diva) — Tue, 18 Jun 2013 20:44:00 +0000

Take a break from the HEAT And join the Dale City “LIGHTNING”  Track Club for a SWEET TREAT!

On Tuesday, June 25, 2013 from 6PM to 9PM Rita's Ice Woodbridge will be hosting a fundraiser for the Dale City Track Club’s quest for the AAU Junior Olympics. 

Come cool off with Rita's! Current Flavors: Raspberry Lemonade, Watermelon, Strawberry, Mango, Wild Black Cherry, Juicy Pear, Alex's Lemonade, Cherry, Georgia Peach, Pina Colada, Sour Patch Kids.

Cream Ice: Coconut Cream, Birthday Cake.

Sugar Free: Mango Peach.

Custard: Vanilla, Chocolate, Strawberry, Coffee.

RITA’S ICE WOODBRIDGE

13350 Minnieville Rd

Woodbridge, VA 22192

Just bring in the attached flyer and a portion of the sales will be donated to the Dale City Track Club. 

https://docs.google.com/file/d/0ByjBHVvreTAsX3VkUmxuSUw0clk/edit?usp=sharing

As always we thank you for your support and…

GO LIGHTNING!!

DCTC Wins Photo Contest!

noreply@blogger.com (La Diva) — Fri, 14 Jun 2013 13:44:00 +0000

Dale City Track Club would like to thank you all for your vote and support this year.  Our team photo was selected as the winner of CustomInk’s "Ink of the Week" contest!  Our winning photo is posted on CustomInk's blog at http://www.customink.com/blog and on their Facebook page - check it out at http://www.facebook.com/customink become a fan, and tag everyone!

Don't forget to visit the Lightning's Face Book page for the latest on our track club at http://www.facebook.com/DaleCityLightningTrackClub

We appreciate your participation in the contest and hope you continue to support our efforts.

GO LIGHTNING!!

"Ink of the Week" - Go Lightning!

noreply@blogger.com (La Diva) — Thu, 06 Jun 2013 14:08:00 +0000

Vote for Dale City Track Club's Ink of the Week Photo!

Dale City Track Club has been entered into CustomInk's "Ink of the Week" contest. Please visit the links below and rate us so our photo is chosen! The photo with the most views, likes and highest rating wins. Go Lightning!

http://www.customink.com/photos/hard-work-dedication

http://www.customink.com/photos/hard-work-dedication/facebook

Thanks for your support!

Photo Credit: Endless Expressions

Panda Express Fundraiser

noreply@blogger.com (La Diva) — Fri, 24 May 2013 13:48:00 +0000

Lightning Fans and Supporters!

Treat yourself and your family to a dinner out and support Dale City Lightning athletes at the same time. Join us Thursday, May 30 between 6 and 9pm at Panda Express. Simply print the attached flyer and show it to the cashier. 20% of all proceeds will be donated to the club.

Thursday, May 30
Panda Express Woodbridge
2990 Prince William Parkway
Woodbridge, VA
6-9pm

https://docs.google.com/file/d/0ByjBHVvreTAsMzlnUDNYakU0TzQ/edit?usp=sharing

Lightning Speaker Series - May 22

noreply@blogger.com (La Diva) — Wed, 22 May 2013 15:41:00 +0000

Lightning Speaker Series

Wednesday, May 22

Saunders Middle School Track

6pm

Dale City Track Club will feature the following guest speakers to address our athletes on how to embrace being a student athlete and setting goals to progress in their sport.  

Coach Tracey Hairston of the Gar-Field High School Track and Cross Country Teams
Our very own Coach Leah Byrd of Woodbridge High School
Da'Shawn Hand, an excellent student athlete at Woodbridge High School, who is an All Met, All State, All American football player that is currently rated as the number 1 high school football player in the country.

This is part of Dale City Track Club's continued efforts to ensure our athletes progress in developing positive attitudes, understanding the importance of academic success, and enhancing their athletic abilities.

Go Lightning!

Beat the Cramps!

noreply@blogger.com (La Diva) — Thu, 02 May 2013 13:57:00 +0000

Stomach or muscle cramp? Eat a banana. How many times have you been told this by a coach, teammate or trainer after you caught a cramp. (See Three Key Benefits From Eating Bananas.)

Although cramping among athletes is commonly due to a lack of sodium balance, potassium plays an extremely important role in our overall health. Potassium helps the muscles contract, regulates fluid and mineral balance in and out of the body's cells, and maintains normal blood pressure by blunting the effect of sodium.

A report from the 2010 Dietary Guidelines Advisory Committee stated most Americans fall short of their daily potassium needs. This begs the question: how much do we actually need?

Adolescents and adults: 4,700 mg/day
Children aged 9 to 13 years: 4,500 mg/day
Children aged 4 to 8 years: 3,800 mg/day
Children aged 1 to 3 years: 3,000 mg/day

Meeting the 4,700-mg/day recommendation should not be hard given the profusion of potassium-rich foods. You should eat a variety of foods and colors each day.

Potassium-Rich Food Sources

Baked Potato, skin on, baked - 738 mg
Nonfat yogurt, 1 cup plain - 579 mg
Halibut, cooked, 3 ounces - 490 mg
Winter squash, 1/2 cup cooked - 448 mg
Banana, 1 medium - 422 mg
Spinach, 1/2 cup cooked - 419 mg
Tomato sauce, 1/2 cup - 405 mg
Pork chop, center loin, cooked, 3 ounces - 382 mg
Cantaloupe, 1/4 cup - 368 mg
Milk, 1%, 1 cup - 366 mg
Kidney beans, cooked, 1/2 cup - 358 mg
Almonds, 1 ounce - 201 mg

Tips to Ensure You Meet Your Potassium Requirements

Eat a variety of fruits and vegetables
Consume 8 ounces of milk, or a smoothie or shake made with milk, or a cup of yogurt at least three times per day
Eat at least one meal per day that includes either beans, legumes or peas
Include mushrooms, artichokes, squash or other hearty vegetable in casseroles or other mixed entrées
Add dried fruits and a handful of almonds or pistachios to yogurt
Add green leafy vegetables to your sandwich or wrap, along with a spread of avocado
Add cooked spinach to a breakfast omelet and eat with 1/4 melon

Track Meet Survival Guide - Athletes

noreply@blogger.com (La Diva) — Thu, 25 Apr 2013 02:03:00 +0000

Equipment check: Proper RUNNING SHOES are a must for performance, as well as SAFETY from injury. Invest in a good pair of running shoes to wear to practice and the meet. Do not wear shoes that are used for basketball, general PE, or worn down.

2. Eat a healthy DINNER the night before your meet that include lean proteins and healthy carbohydrates. A great dinner would be grilled chicken on a wheat bun, grilled chicken with an apple or spaghetti /pasta. NO FAST FOOD!

3. PACK a bag of ACTIVITIES (Handheld games, IPods, books, cards, etc.) and charge up your electronics. Don’t forget any necessary medication, lotion, sunglasses, and extra pair of socks.

4. Get plenty of REST! Go to bed early and rest your body. You will have a long day and will perform better if you aren't yawning on the track.

5. Eat a GOOD breakfast. Your body needs the energy for the day. Great examples are oatmeal + fruit, scrambled eggs with bagel, smoothie with non-fat Greek yogurt + banana + blueberries.

6. DRESS for the weather. Wear your Lightning uniform, plus warm up clothing (sweatshirt and sweatpants). You can wear a T-shirt under your Lightning jersey (your team shirt is fine to wear or a team color shirt). Under armor/dry fit material shirts and shorts are great choices to wear under the uniform. Athletes must keep their muscles warm when they are not running.

7. LISTEN to your coaches. Your coaches will guide you and let you know what events you are signed up for.

8. Stay HYDRATED! Drink plenty of water and Gatorade during the day. NO SODA!

9. SNACK healthy. Healthy snacks will be available during the meet. Do not eat potato chips, candy or junk food during the meet. Do NOT eat concession stand food until you are finished for the day.

10. CHEER your teammates on while they are running. Go Lightning!

Relax and have FUN!

Track Meet Survival Guide- Parents

noreply@blogger.com (La Diva) — Thu, 25 Apr 2013 01:48:00 +0000

Parents,

Your first track meet can be a bit of a culture shock; at least it was for me and my family. After 4 years of competitive, long meets, we've developed a list of tips to help you survive and have fun!

1. PLAN FOR A LONG DAY. OUTSIDE. RAIN OR SHINE. HOT OR COLD. Develop your own “track kit” for your family. I carry a bag that includes camera, tissue, wipes, portable phone chargers, magazines, rain ponchos, umbrella, sunscreen, books, Kindle, IPad, blanket, cash, battery operated fans, medication. I like to pack my bag the night before so that I’m not rushing in the morning.

2. Get a good night’s SLEEP. The day will be much more enjoyable if you are able to avoid napping on the bleachers.

3. WEAR your Lightning fan gear, if available.

4. Eat a healthy BREAKFAST. I am now the Queen of making omelets in muffin tins that can bake while we are getting ready. Oatmeal, Greek yogurt smoothies are also great options. If you MUST eat from a drive-thru, choose healthy options for yourself and your athlete: Ex, McDonald's Egg-white McMuffin sandwich or oatmeal. Avoid the fried options and drive-thru smoothies.

5. Bored at the meet? VOLUNTEER! We can always use the help.

6. Pack YOURSELF a lunch and your must-have snacks. We will have snacks and beverages available for the team and parents, however, if you have options that you can’t live without, please pack them separately. Most meets will have concessions available. Please don’t allow your athlete to eat junk food during the meet.

7. We understand it’s a long day. If you LEAVE after your athlete is finished, please let a coach or DCTC volunteer know.

8. CHEER the team on. Go Lightning!

Relax and have FUN!

Athlete Nutrition

noreply@blogger.com (La Diva) — Tue, 23 Apr 2013 14:26:00 +0000

The quality of your nutrition affects three key areas associated with your workout: performance, results, and recovery. Consuming the right nutrients and enough calories has three times the impact on performance, results, and recovery compared to other workout variables.

Carbohydrates and protein are your primary fuel sources before and after your workout.

A balanced diet containing healthy fats, complex carbs, proteins, and plenty of fruits and vegetables ensures essential vitamins, minerals, and amino acids are available to fuel your workouts and aid in recovery.

Hydration is equally important before, during, and after your workout for its contribution to cellular metabolism, protein synthesis, blood flow, and electrolyte balance.

Pre-Workout

Generally speaking, you should consume carbohydrates and protein 1 to 2 hours before your workout. Pre-workout meals should be low in fat so you are able to easily break down your food to use for fuel.

Here are some pre-workout meal suggestions:

· Low-fat Greek yogurt with berries

· Oatmeal and scrambled eggs (use 2-to-1 whites-to-eggs to keep fat content low)

· Grilled chicken sandwich (or half) on whole grain bread with lettuce and tomato (no mayo or oil)

· Grilled chicken and an apple

· Smoothie shake with blueberries (or use a combo of berries and half banana)

Snack examples:

Cottage cheese and fruit
Banana
Banana spread lightly with almond butter or peanut butter
Yogurt (Greek Non-Fat)
Granola bar
Pancakes or waffles (no syrup or butter)

Post-Workout

Here are some post-workout suggestions:

· Smoothie with berries or banana

· Apple or grape juice

· Apple or grape juice with egg whites (one egg white has approximately 3.5 grams of protein)

· Low fat milk and fruit

· Oatmeal with raisins and egg whites

· Grilled Chicken

· Fish

Low fat chocolate milk

Bagel, bread or pita with melted cheese

Tunafish or turkey sandwich

Water

Suggested: ½ your body weight in ounces (e.g. 110lbs = 55oz. per day)

A lot of water but get your kids to drink as much as possible daily.

Motivation

noreply@blogger.com (La Diva) — Wed, 17 Apr 2013 17:04:00 +0000

Lightning Fan Gear

noreply@blogger.com (La Diva) — Sun, 31 Mar 2013 23:04:00 +0000

Support your Lightning Athlete and Dale City Track Club. Our 2013 Go Lightning Gear will arrive soon. Place your order today!

Lightning athletes make the news

noreply@blogger.com (La Diva) — Thu, 14 Mar 2013 22:35:00 +0000

Dale City Track Club athletes make the local news! Read the full article below via Northern Virginia Sports. Go Lightning!

DCTC Athletes @ USATF 2013 South Zone

Local athletes excel at USATF Indoor National Championships - Northern Virginia Sports: Prince William

Inspiration - Latipha Cross

noreply@blogger.com (La Diva) — Wed, 13 Mar 2013 14:58:00 +0000

We saw this story and loved the courage, perseverance, and dedication it shows. Enjoy!

Young Woman runs through alleged abuse and cancer to Track and Field Scholarship (Video)

http://kpel965.com/latipha-cross-runs-through-alleged-sexual-abuse-and-cancer-to-track-and-field-scholarship-at-eastern-michigan-university-video/

2013 Registration - Now Open!

noreply@blogger.com (La Diva) — Fri, 01 Mar 2013 02:20:00 +0000

NOW OPEN!! Online Registration for the Dale City Track Club (DCTC) Spring / Outdoor Track and Field Season. Open registration will close March 23, 2013 and space is limited. For more information regarding DCTC please visit http://www.dalecitytrack.com/

Practice will begin on Saturday, March 23 at 10 AM. The season will run through June 23, 2013. Practices will be held at Saunders Middle School - Monday & Wednesdays 6:00PM - 7:30PM and Saturdays from 10:00AM - 12:00PM.

You may also register at our On-site Registration Session:

Monday, March 18, 2013
6:30pm - 8pm
Chinn Park Regional Library
Community Room
13025 Chinn Park Dr, Woodbridge, VA 22192

2013 Spring Registration Fee:

$195 for new athletes

$155 for returning athletes

New Website!

noreply@blogger.com (La Diva) — Fri, 01 Mar 2013 02:12:00 +0000

We've moved!

Check out our newly launched website! Visit us at DaleCityTrack.com for Lightning Registration, News, Meet Schedules, Results and More! Be sure to stay tuned to our blog for resources, articles, and helpful tips.