updates and announcements
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Posted pictures of the results under PHOTOS. The one picture of just the times is for the second heat. The first heat has the picture of the times and places.
Great job girls! I’m super proud of each and every one of you! You all ran so fast and awesome today, and a lot of you improved tremendously! This season was so fun, and I love being your coach, so thank you parents and runners for being so amazing!
I’ll be communicating soon plans for an end of the season party.
Have a wonderful rest of your school year! -Coach Henson-Vendrell (May 07, 2026, 17:45) |
All County Cross Country Championships Heats
Varsity
Genevieve
Chloe
Olivia
Averie
Lucy
Casimira
Ester
Taylor
Kalli
Sofia
Second Varsity Heat
Hadley Bramlett
Hadley Freeman
Vivian
Emma
Scarlett
Karys
Marley
Mila
Kathleen
Carolina
Emily
Lilly
Kendall
Colette -Coach Henson-Vendrell (May 07, 2026, 07:27) |
Hi Wildcats!
I apologize for the emails. Wanted to make sure information was passed along as quick as possible. CROSS COUNTRY MEET TOMORROW! Parents, please pick up your athlete or athletes tomorrow from school at 2:25pm, or sooner, and meet at Liberty HS at 3:15pm.
Let me know if anyone has any questions, comments, or concerns. -Coach Henson-Vendrell (May 06, 2026, 13:38) |
NO PRACTICE TODAY! Potentially meet tomorrow but practice tomorrow for sure. More info coming soon as I get it. -Coach Henson-Vendrell (May 06, 2026, 13:15) |
NO MEET TODAY!
Meet today has been cancelled :( It might be tomorrow but I will let you know ASAP. No meet today! -Coach Henson-Vendrell (May 06, 2026, 13:05) |
Hi Wildcats!
Race is STILL ON for today! Cross country runs in the rain, heat, snow, and cold, so unless it thunders and starts lightning, we are still going to race today at 4:15pm.
If it thunders, then the race will stop after the Varsity race, and I will have practice tomorrow Thursday, and do a make up race with just our girls at practice, but we will deal with that when it comes.
Please get to Liberty HS safely, and as always let me know if anyone has any questions, comments, or concerns.
See you all later today! -Coach Henson-Vendrell (May 06, 2026, 08:02) |
Hi Wildcat parents!
I am aware the weather tomorrow calls for rain and thunderstorm, and I have emailed Mr. Anderson, but unfortunately I haven’t received word about tomorrow’s meet.
Please pick up your girl(s) or any other athlete at the school as soon as they get out, and head over to Liberty HS. I will meet you at Liberty HS between 3:00-3:15pm.
As soon as I find out more information, I will share it with you, but as of right now, the meet will still happen tomorrow at 4:15pm.
If you have any questions, comments, or concerns, please let me know.
Sincerely,
-Coach Henson-Vendrell (May 05, 2026, 15:56) |
Hi Wildcats!
Practice will be tomorrow from 2:45pm-4:00pm and it will be an easy pre race with a mini speed workout to get you ready to race.
Wednesday please meet at Liberty HS by 3:15pm. If you have choir, you can leave as soon as you race, but if you need to leave by 4:45-5:00pm, then that’s okay too. If you need to leave sooner, then that’s okay. I am in communication with the Chorus Teacher, and we both agreed it is what it is, but as I told you ladies, school comes first, so please do what you feel is best for you.
Also, if you are missing running shoes, your blue Auburn XC tshirt, and it came in a black bag, please let me know as I have your bag.
Feel free to email me with anything at all :) -Coach Henson-Vendrell (May 04, 2026, 18:56) |
I have attached the Liberty HS XC course under PHOTOS so you can start visualizing the course for championships
So everyone knows, based on last weeks performance at Marshall, that’s how I’m going to choose the heat, but I’ll also consider previous performances as well. -Coach Henson-Vendrell (May 03, 2026, 12:21) |
Hi Wildcats! Happy Sunday and happy May 3rd!
Here is the schedule for this week:
Monday- Practice until 4:15pm easy run with strides
Tuesday- Pre race practice until 4:15pm 30secsON/30secs OFF with warm up and cooldown
Wednesday- ALL COUNTY CHAMPIONSHIP! Liberty HS 4:15pm start I understand that some of you have choir but you should have enough time to race and make it to the concert. It is the last meet of the season!
Thursday- OFF
Friday- OFF
This is the last week of cross country, which already starts to make me sentimental since it has been such a fun season with you girls, but let’s make this last week the best week ever!
Please take care of yourselves these new few days. Ice, bike, stretch, massage, elevate your legs, etc. -Coach Henson-Vendrell (May 03, 2026, 12:18) |
Hi Wildcats!
Really great job today! I am so proud of everyone that competed and ran so well today! You all should be extremely proud and excited to run fast and run tough next week!
I have posted the results of the race, and I will send you the results with the times as soon as I get them. You can find the results under photos.
I will see everyone on Monday! -Coach Henson-Vendrell (Apr 30, 2026, 16:50) |
Happy Race Day!
I will see you all today at Marshall MS! Don’t forget to hydrate today, eat a good lunch, and eat some snacks before you run, and drink some electrolytes!
Friendly reminder that Friday 5/1 there will be NO PRACTICE so after you race today you will have the day off :)
Monday-Wednesday of next week we will have practice and race and then Thursday off and Friday we will have a day of fun games and it will be the last practice of the season and will end at 4:00pm.
As always, please feel free to email me with anything! -Coach Henson-Vendrell (Apr 30, 2026, 06:53) |
Heats for Marshall MS XC Race
Varsity Race
Lucy
Chloe
Genevieve
Olivia
Emma
Averie
Casimira
Ester
Scarlett
Vivian
Junior Varsity Race
Hadley Bramlett
Hadley Freeman
Carolina
Mila
Kalli
Harper
Karys
Emily
Taylor
Sophia
Kathleen
Marley
Please wear your Auburn XC MS shirt to school or bring it to school and do not forget your uniform.
Pick-Up will be in the parking lot of the black top basketball court at 2:25pm, and I will meet you all at Marshall MS at 3:00pm. Pack snacks, bring a water bottle, and an electrolyte drink.
Please let me know if anyone has any questions, comments, or concerns. See you tomorrow! -Coach Henson-Vendrell (Apr 29, 2026, 18:38) |
Pick up tomorrow for the meet will be at the parking lot of the basketball court and where practice is held every day.
If you can, I highly recommend getting there by 2:25 at the latest so that way you don’t get stuck behind the buses and carpool.
Feel free to email me if anyone needs anything.
-Coach Henson-Vendrell (Apr 29, 2026, 09:23) |
Hi Wildcats!
The Marshall MS meet for today has been RESCHEDULED for TOMORROW 4/30 at Marshall MS at 3:50pm. So there will be NO meet today but TOMORROW.
There will also be be NO PRACTICE today because of the weather that is expected to come through at the time of practice. If you are hurting, sore, have any sort of issues, take the time today to REST ICE STRETCH and ELEVATE your legs.
I will see all of you tomorrow at Marshall MS. Pick up time will be at 2:25pm or as soon as you get out of school and we will meet at Marshall MS tomorrow at 3:00pm or as soon as you get to Marshall. I will meet you at 3:00pm at Marshall. -Coach Henson-Vendrell (Apr 29, 2026, 08:38) |
Hi Wildcats!
If the meet continues to happen today, please have your rides pick you up at 2:25pm as soon as you get out of school in the parking lot of where you are picked up from practice. I will keep you updated as so far I have not heard anything yet about today’s meet so as soon as I find out I will send out a message. -Coach Henson-Vendrell (Apr 29, 2026, 06:11) |
Wildcats
Please pack your cross country bag with your uniform and blue Auburn XC shirt in case we do have the meet. Please also bring a water bottle, electrolytes, and anything else you will need for just in case we do have the cross country meet. -Coach Henson-Vendrell (Apr 28, 2026, 16:40) |
Hi Wildcats and Parents!
Because the weather tomorrow is calling for rain and thunderstorm, I am currently working with Mr. Anderson and the Head Coach of Marshall MS to try and reschedule the Cross Country Meet to Thursday instead of tomorrow. I unfortunately will not be able to find out until tomorrow, so please keep an eye on your emails and the Auburn XC website, and I will post updates as soon as possible.
If it rains and thunderstorms tomorrow, and our meet is rescheduled, we will NOT have practice tomorrow. If we do have the meet tomorrow, then no practice Thursday.
Reminder: No practice at all on Friday. It will be an off day for everyone to recover, but also because unfortunately I do have to work longer on Friday.
Please let me know if anyone has any comments, questions, or concerns.
-Coach Henson-Vendrell (Apr 28, 2026, 16:38) |
Hi Wildcats!
As many of you know, there is a band concert on the day of the Marshall MS meet. I understand that a lot of you need to leave right after you race and I completely understand that, so if you need to leave the meet early, no worries please do so, but please let me know before you leave.
I will keep you updated on the meet as I am aware of the weather not being the greatest, so if the weather turns to hard down pour, I will most likely have us not run the race because to me safety is #1 priority. I will of course communicate through the website AS SOON AS I FIND OUT (which unfortunately isn’t until tomorrow).
As always if anyone has any questions, please let me know. -Coach Henson-Vendrell (Apr 27, 2026, 20:18) |
Hi Wildcats! Happy Sunday! Here is the schedule for this week!
Monday- ON YOUR OWN PRACTICE (no organized practice) Because my work is starting to ramp up again as the weather is getting nicer, I unfortunately have to work a little bit longer on Monday, so please get an easy 20-25min run at home, at a park, however and wherever you can, with 4 strides at the end of the run. If you cannot get a run in, then biking or walking is okay too.
Tuesday- Practice at Auburn end time 4:15pm We will do our pre-meet routine of drills, easy run warm up, and then 5min of 30secs on/1 min off, and then cool down. If time allows, we will play games.
Wednesday- XC MEET AT MARSHALL MS! Wear blue Auburn MS XC t-shirt. I’m coordinating with Mr. Anderson to see about pushing the meet earlier to 3:30pm, and have you ladies dismissed early again, so I’ll let you know as soon as I know. Please plan travel accordingly. Same rules apply, you must get a ride from a parent, and if you are riding with another teammates’s parent, both parents must let me know that it is okay. Please let me know you are leaving the meet before you disappear. I need to know that everyone is accounted for, and is leaving the meet safely!
Thursday- Practice at Auburn MS end time 4:15pm easy run 10-20mins with some recovery exercises and drills. Games if time allows
Friday- NO PRACTICE OFF DAY
We are coming down to the last two weeks of XC season, and I’m so proud of everyone’s progress so far in this season, and how well everyone has been doing, so let’s finish these last two weeks strong! PLEASE take care of yourselves this week! If you are currently cross training with biking, please continue to do so, if we talked about a plan to help manage your injury or soreness or tightness, please continue to bike or take it easy.
As always feel free to email me with comments, questions, or concerns. -Coach Henson-Vendrell (Apr 26, 2026, 08:11) |
Hi Wildcats!
Friendly reminder that there is NO PRACTICE today, today is an OFF day for everyone so you can focus on taking care of your body, have a break from cross county practice, and if you play another sport, you can focus on practice for your next sport.
I will see you all on Thursday and Friday! -Coach Henson-Vendrell (Apr 22, 2026, 05:56) |
Hi Wildcats!
Friendly reminder there is NO organized practice today because of a last minute obligation I must be present for so please do an Easy Run on your own 15-20min with 4x Strides or Hill Sprints or focus on the sport that you have practice for. -Coach Henson-Vendrell (Apr 20, 2026, 06:50) |
Hi Wildcats!
Happy Sunday! Here is the schedule for this week. Please note parents that this week will be a little bit different because of Election Day happening on Tuesday, and two obligations I have to take care of this week for Kettle Run. There is NO MEET THIS WEDNESDAY.
Monday unfortunately I have a meeting at Kettle Run that I must attend to, so practice will be on your own tomorrow. Wednesday I am going to give everyone off because Kettle Run has a track meet that I have to ride the bus for, but I also want to give everyone a day off on Wednesday to give everyone a slight break since we are coming close to the end of the season.
Monday: ON YOUR OWN NO ORGANIZED PRACTICE please do an Easy 10-20min run with 4x strides or hill sprints
If you can wherever you can, but please always make sure to let your parents know where you are going, for how long, and run on the sidewalks. If you can run at a park that is even better, and if you can meet up with your teammates that is good too! If you play another sport, then you can focus on practicing for your other sport.
Tuesday: ORGANIZED PRACTICE WORKOUT DAY 5min x 30sec ON/1min OFF Run/Jog
We will have practice even though there is no school, so if you can make it to practice please try to. Practice will be at 2:45pm, and meet at the black top grass area where we always meet.
Wednesday: OFF Day please take this time to take of your mind and body, and take care of you!
Thursday: We will have organized practice Longer easy run 20mins for everyone with strength exercises at the end
Friday: Max Velocity Work with cones then games
To reiterate: We will have practice at Auburn MS on Tuesday, Thursday, and Friday. Monday will be ON YOUR OWN running day, and Wednesday will be a rest day because of obligations that I need to be present for. ALL practices always end at 4:15pm, unless stated otherwise.
I apologize for the inconvenience this week, but I appreciate everyone understanding. As always, please feel free to email me with any comments, questions, or concerns.
Hope everyone has a restful Sunday!
-Coach Henson-Vendrell (Apr 19, 2026, 09:31) |
Hi Wildcats! Happy Race Day!
Please be hydrating with not just water but with electrolytes if you can. Gatorade, Prime, Liquid IV, or another healthy alternative that works for you so that way you can be properly hydrated for today’s race.
It is going to be HOT! So please drink water at least throughout at the day today. Of course you do not need to be drinking water every moment of the day, but try to drink water from your water bottle today as much as you can before you race, and eat a good lunch today.
Safety is my #1 priority and concern, so today if you are racing and you start to not feel well or something comes up, please do not be afraid to find me during the race and stop running. It is totally okay for you to not finish racing today if you don’t feel well.
I’m going to try and get some electrolyte drinks again for you girls since it is going to be really hot today, but today is going to be an awesome day!
See you girls soon!
Coach Raphi -Coach Henson-Vendrell (Apr 15, 2026, 06:12) |
Hi Wildcats and Parents!
The girls will get out of school at 2:15pm tomorrow in order to beat the buses out of school, and head over to Cedar Lee Middle School to compete on time. PLEASE pick up your child or arrange transportation for your girl(s) by 2:25pm tomorrow. All athletes must be picked up by 2:25pm tomorrow and head over to Cedar Lee. I will be meeting everyone at Cedar Lee at 3:00pm. If your athlete needs to ride with someone else, please email me and let me know who they are riding with, and that the parent is okay with that, so that way I have accountability for all the girls.
Also parents, if you are able to bring some snacks and drinks for the ladies for before and after that would be so helpful and much appreciated. I understand if you cannot so no worries, but having some snacks or gatorades for the girls would be much appreciated.
Thank you so much parents, and have a great day! -Coach Henson-Vendrell (Apr 14, 2026, 11:05) |
Hi Wildcats!
Here is the schedule for this week!
Tuesday: Easy run pre race 10mins with strides
Wednesday: Cross Country Meet at Cedar Lee Middle School leave from Auburn with parents and meet at Cedar Lee at 3:15pm or as soon as possible meet starts at 3:30pm.
Thursday: NO PRACTICE
Friday: Easy run 15-20mins with games
Parents for all meets moving forward, our meets will be away. Parents MUST drive their athlete to all travel meets. If your runner needs a ride from another runner’s parent, BOTH parents must email me notifying that they are okay with their athlete riding with another parent and both parents must email either in one email or separate whichever is easier.
As always please do not hesitate to email me with any comments questions or concerns!
~Coach Raphi -Coach Henson-Vendrell (Apr 13, 2026, 14:30) |
Hi Parents and Wildcats!
Happy Easter! I hope everyone has a wonderful spring break!
NO ORGANIZED practice over Spring Break!
Please girls try and run at least 3x a week so that way you stay healthy, strong, and fit for the season! We have been working so hard, so I really would hate for all the work you girls have been putting in so far to reset.
Here is the training I would like for you to do:
Monday: Easy Run 10-20min with 4x Strides
Tuesday: Active recovery (biking, walking, playing another sport, yoga, strength exercises, etc.)
Wednesday or Thursday: OFF but either day please run for 3-5min with 30secs of fast running, 1min of jogging in those 3-5mins, do a proper warmup, cooldown, and stretching. PLEASE do this workout on either day pick a day and take off the other day.
Friday: Easy run 15-25min or another longer active recovery exercise
Saturday & Sunday: OFF
Parents PLEASE let me know if they are doing another sport and have other intensive activities like tournaments, games, etc. I would be happy to adjust their training based on what they are already doing so I can keep the healthy and work with them. Please also let me know if anyone is having any physical issues such as soreness or tightness or pain. Sooner rather than later!
If anyone has any questions please do not hesitate to email me! -Coach Henson-Vendrell (Apr 05, 2026, 08:26) |
Hi Wildcats and Parents!
Practice will be tomorrow after school until 4:15pm. Please pick up your child at 4:15pm tomorrow as I do have to leave immediately from Auburn since Kettle Run Track and Field has their Senior Night, and I have to be at KRHS.
Tomorrow will be an easy recovery run, some hill strides, and some games to kick off Spring Break!
I will send results and spring break plan tomorrow.
Feel free to email me with questions, comments, or concerns! -Coach Henson-Vendrell (Apr 02, 2026, 18:44) |
Great job to those that ran today, and I’m so sorry for the girls that didn’t get to run because of the storm. We will do our own race after spring break for fun!
NO PRACTICE tomorrow, but practice on Friday, and I will send an update with what to be done over spring break at home, so we will NOT be having organized practice over spring break. You can run and exercise on your own at home.
As soon as I get the results back I will share them with the girls that ran, but please email me if anyone has any questions at all.
Go Wildcats! -Coach Henson-Vendrell (Apr 01, 2026, 17:23) |
Hi Parents!
Friendly reminder that the $63 Activity Fee for Cross Country is due tomorrow 3/31 and can be paid by Check or online through your Schoolcash account. Please make sure you pay that fee by tomorrow since we have the cross country meet this Wednesday 4/1. If your child does not have that fee covered, they unfortunately cannot race on Wednesday.
If you have any questions, please feel free to email me, and I will help you the best that I can.
Schedule for this week:
Monday- Workout end at 4:15pm
Tuesday- Pre-Race easy running end at 4:15pm
Wednesday-Cross Country Meet: Senior Parents please arrive to the meet at 3:10pm, wildcats please stay after school. Meet starts at 3:30pm
Thursday-OFF NO PRACTICE
Friday- Easy day with strides and games
Please remind me if you will not be at the meet! And email me if anyone has any questions! -Coach Henson-Vendrell (Mar 30, 2026, 09:16) |
P.S Parents of 8th graders if you could please arrive at 3:00-3:10pm to line up with the girls before they walk to be recognized that would be great. If you cannot make it no worries at all! -Coach Henson-Vendrell (Mar 26, 2026, 14:16) |
Parents of 8th graders!
Next Wednesday April 1st for our first Cross Country meet of the season and our only home meet of the season, we will be recognizing our 8th graders before the meet. If you would like to walk with your daughter before the meet when they are recognized, you may. The meet is at 3:30pm, but we will be recognizing our 8th graders next week at the meet!
Also parents if you would like to donate snacks or drinks for the meet next week that would be super helpful. Waters and Gatorades or any other type of drink is welcome, and for snacks anything except peanuts or nuts, or applesauce is welcome.
Let me know if anyone has any questions! Go Wildcats! -Coach Henson-Vendrell (Mar 26, 2026, 14:13) |
Parents and Wildcats!
The Kids Annual County Fun Run is Friday, April 3rd, at the WARF (Warrenton Aquatic Facility) for elementary school kids. They are asking for volunteers from the middle school girls and boys cross country teams across the county for help. If you are interested in helping, please send an email to Alex Kelly-Maartens at alex.kelly-maartens@fcps1.org. Let them know what school you run for, what grade you are in, and that you are able to help, and they will let you know all the important information related to that date.
I have attached the flyer in the PHOTOS section of the website.
-Coach Henson-Vendrell (Mar 24, 2026, 17:56) |
Schedule for this week:
Wednesday: Practice 2:35pm-4:15pm Easy Run
Thursday: Picture Day 2:30pm-4:15pm BRING UNIFORM!
Friday: NO PRACTICE OFF DAY
Practices moving forward will end at 4:15pm with Fridays alternating between practice days and off days depending on the meet and training week, and once meets start, Thursdays will be OFF days for recovery post cross country race.
If you ever need to miss practice, leave practice early, etc. feel free to send me an email at raphaellahensonv@gmail.com.
If you ever have any questions at all about anything please do not hesistate to email me as well -Coach Henson-Vendrell (Mar 24, 2026, 17:49) |
Last thing: I have added a map of the Auburn MS Home XC Course for you and your child’s reference!
Feel free to take a look, and I recommend all ladies take a look at the map so you can best prepare to race next week! -Coach Henson-Vendrell (Mar 24, 2026, 11:18) |
Hi Wildcats!
I have uploaded a flyer to the FORMS AND DOCUMENTS section on the website which is a flyer for a 20% off discount on running shoes at The Running Store in Gainsville! Feel free to use the flyer and bring it or show it at The Running Store!
New shoes are REALLY important for a healthy and happy cross country season, so parents I understand how buying new shoes can be expensive sometimes, but The Running Store does a great job with finding shoes that not only best fits you and your child’a personal running needs with their FREE Feet Analysis machine, but they can also help you find shoes that best fits your budget.
Let me know if anyone has any questions at all about running shoes. I’d be happy to answer them the best that I can! -Coach Henson-Vendrell (Mar 24, 2026, 11:15) |
Concussion Test Info:
impact test online.com/schools
Customer ID:
3ABAJFYYNP -Coach Henson-Vendrell (Mar 24, 2026, 10:33) |
Happy Friday and Happy First Day of Spring!
Final Team Roster has been posted so please take a look at that, and please take a look at the cross country schedule.
Plan for this weekend:
Friday- OFF Day
Saturday- Active Recovery Day (Soccer, biking, swimming, yoga, etc.)
Sunday- EASY run no more than 2 mi.
If anyone needs anything please feel free to send me a message at raphaellahensonv@gmail.com -Coach Henson-Vendrell (Mar 20, 2026, 10:14) |
Hi Wildcats!
Practice will be Mondays, Tuesdays, and Fridays with Wednesday being race day, and if no race day, then practice, and Thursdays will be the OFF day.
If you need to contact me, please email me at raphaellahensonv@gmail.com, or feel free to use the website to send me a message.
First meet is Wednesday April 1st vs. Taylor at 3:30pm. I'll be post the final roster soon.
Have a wonderful day off tomorrow! -Coach Henson-Vendrell (Mar 19, 2026, 18:58) |
