Attention team members and parents:
In case anyone has questions, concerns or comments I want you to feel free to contact me anytime this summer. I do have a few trips planned, but I will try and check my email or stay in touch in some manner during those weeks. Probably the best way to contact me is by email at my school address which is sfader@psdr3.org I check very frequently.
Also, feel free to call my cell or home phone. Beware..I live in Illinois and it is a long distance call. I'm not going to post my phone numbers here on the Interwebs, but they are on most of our handouts, the log book and I'm happy to provide them through an email.
CAMP-OUT
Speaking of contacting me: If you have intentions of going on the Camp-out (July 7-9) please email me at sfader@psdr3.org and let me know by July 5th. Please remember that this is a training camp and you must be able to run 8 miles continuously to attend. Camp details ae in a previous post and in a handout I believe most of you have received. So far I've heard from : Geri, Hannah, Kevin and Sofia.
Just for clarification: I realize the mileage requirement of the camp-out excludes many new runners and a few older ones. However, those that are not up to that level of training would only be hurt or have to sit out due to the higher level fitness demands of the camp. Please be honest. If you are not quite there yet think of it as a goal for next year and make the Wednesday Runs and the 6 Hour Runathon your key cross country events this summer.
Saturday, June 19, 2010
Wednesday Runs - June
Last Wednesday was our first weekly run and those not in attendance missed a nice run on the Katy trail. Speaking of MIAs, while these are not mandatory runs I do expect that team members would make every attempt to make it for the sake of the team and your own running motivation. Certainly work, family, travel(no ride), and vacation situations exist and I understand these commitments. I also know that those teams and individuals that expect to race competitively DO meet and run together AT LEAST once a week if not more. Our team and your running progress are only as strong as your commitment. Besides that.. it's fun and you like to run ...right? That said, I hope to see more of you out for the wednesday night runs.
Here are the time/locations/ and Senior leaders for the rest of June:
Wednesday June 23rd
Senior leader - Sofia
Time- meet 6:45 run promptly at 7:00
Location - Bangert Island - (Very cool trails right off the Katy trail near downtown St. Charles)
Meet at the trail head.
Directions:
Take I-70 to the 5th Street exit in St. Charles, and head South on 5th Street. Bear left onto the South River Road, and then left again onto Old South River Road. Parking is available on both sides of Old South River Road.
Check out this link for a map and more information on Bangert Island trails http://www.gorctrails.com/trails/mbangert.asp
Wednesday June 30th
Senior Leader- Elise M.
Time- meet 6:45 run promptly at 7:00
Location: Creve Coeur - gravel lot near tennis courts on the upper level
Here are the time/locations/ and Senior leaders for the rest of June:
Wednesday June 23rd
Senior leader - Sofia
Time- meet 6:45 run promptly at 7:00
Location - Bangert Island - (Very cool trails right off the Katy trail near downtown St. Charles)
Meet at the trail head.
Directions:
Take I-70 to the 5th Street exit in St. Charles, and head South on 5th Street. Bear left onto the South River Road, and then left again onto Old South River Road. Parking is available on both sides of Old South River Road.
Check out this link for a map and more information on Bangert Island trails http://www.gorctrails.com/trails/mbangert.asp
Wednesday June 30th
Senior Leader- Elise M.
Time- meet 6:45 run promptly at 7:00
Location: Creve Coeur - gravel lot near tennis courts on the upper level
Monday, June 14, 2010
More Summer News
...and now for a couple more announcements.
1) It is with great pleasure that we announce the addition of Coach Kern as a new assistant coach. For those new to the team, Coach Kern has been at the helm of the Pirate cross country ship since back in the 80's when I ran for the team. Upon his retirment from teaching last year he decided to step down from coaching, but as anyone who knows Coach Kern can tell you..Coach K is to cross country as Yoda is to the force. Welcome Back Coacher..we are honored to have you back aboard.
By the way...Coach Kern is also a prolific blogger and has a huge wealth of information for the running soul. You can find a link to his blog "On Course" in the side bar. Check it out.
2) Wednesday night runs begin this week. I'm working on putting together an overall list of run leaders and locations for the summer, but until I have them all established just watch the blog for weekly updates on locations.
This wednesdays (June 16th) run will take place at the Katy Trail on the St. Charles side of the Page/364 bridge. Meet at 6:45 pm and we will begin running at 7:00pm sharp. Remember: these are casual runs open to runners of all abilities. We will break into groups accordingly to meet mileage/pace needs. Make sure to bring a water bottle.
Directions:
Meet at the Katy Trail parking lot on the St. Charles side of the Page /364 Bridge. Directions: Take 270 to the Page/364 exit, heading west. Go 6 miles to exit 14, Upper Bottom Road / Arena Parkway. Go right (north), and take an immediate right on Hemsath. Follow Hemsath for 0.3 mile, and take the right turn into the parking lot just after Hemsath curves left.
1) It is with great pleasure that we announce the addition of Coach Kern as a new assistant coach. For those new to the team, Coach Kern has been at the helm of the Pirate cross country ship since back in the 80's when I ran for the team. Upon his retirment from teaching last year he decided to step down from coaching, but as anyone who knows Coach Kern can tell you..Coach K is to cross country as Yoda is to the force. Welcome Back Coacher..we are honored to have you back aboard.
By the way...Coach Kern is also a prolific blogger and has a huge wealth of information for the running soul. You can find a link to his blog "On Course" in the side bar. Check it out.
2) Wednesday night runs begin this week. I'm working on putting together an overall list of run leaders and locations for the summer, but until I have them all established just watch the blog for weekly updates on locations.
This wednesdays (June 16th) run will take place at the Katy Trail on the St. Charles side of the Page/364 bridge. Meet at 6:45 pm and we will begin running at 7:00pm sharp. Remember: these are casual runs open to runners of all abilities. We will break into groups accordingly to meet mileage/pace needs. Make sure to bring a water bottle.
Directions:
Meet at the Katy Trail parking lot on the St. Charles side of the Page /364 Bridge. Directions: Take 270 to the Page/364 exit, heading west. Go 6 miles to exit 14, Upper Bottom Road / Arena Parkway. Go right (north), and take an immediate right on Hemsath. Follow Hemsath for 0.3 mile, and take the right turn into the parking lot just after Hemsath curves left.
Friday, June 4, 2010
Early Summer News!
Greetings runners!
First off, I would like to say congratulations to our very recent Grads; Jalisa, Chelsea, Rita, Rachel, Sophia and Mike. It has been a geat pleasure to have worked with such an outstanding group of people. Best wishes as you begin a new journey!
Now for some important reminders:
MINI-CAMP
The MINI-CAMP begins this monday night!( June 7th, 8th and 9th)
Anyone planning to run Cross Country this fall should make every attempt to be there. The camp will be especially beneficial for new runners and those who are not quite sure about joining the team. Training logs and loads of information will be covered to get you off to a good start this summer. Veteran runners should not only be there for a good workout with your teammates, but also for the sake of the team itself. For the seniors, we will divide up Wednesday night run leadership duties. Finally, on the last day of the mini-camp the secret identity of our new assistant coach will be revealed.
Here are the Mini-camp details and what to bring:
When and Where:
June 7th 6-8:00pm Creve Coeur Park (upper level gravel lot by tennis courts)
June 8th 6-8:00 pm Creve Coeur Park (lake side lot by Falls)
June 9th 6-8:00pm Creve Coeur Park (upper level gravel lot by tennis courts)
What: An introduction to the sport of Cross Country for grades 7-12: Advice on training, stretching, running mechanics, nutrition, shoe info, racing, motivation and fun.
This is an instructional camp for new runners and a training camp for veterans
Specific details will also be provided about other summer events such as our training camp and 6 hour run.
Expense: None, it’s FREE!
What you need to bring:
- proof of insurance (photocopy of insurance card)
- water bottle
-running shoes and dressed to run
SUMMER RUNNING LOGS
Hopefully your summer is off to a great start. If not already, start recording your daily mileage in your log book. I'll have some at the mini camp for those who need one. A record of your mileage is important for several reasons.
1) motivation and chance to record all the interesting runs you have. Think of it like an adventure journal.
2)a record of your individual progress
3) keep track of the mileage on your shoes.
4) a record of your training helps coaches tailor workouts to your specific conditon once the school year begins
5) If you want to earn a Mileage Club award, you have to have a record of your daily mileage.
If you are unaware of the Mileage Club perks check out the post below for more details. For those without a log book, just use a sheet of paper until you can get one.
PHYSICALS and other stuff:
All athletes planning to participate in a fall sport must have a physical and several other forms turned in before they will be able to participate in practice starting Aug. 9th.
This means you should try and get at least the physical taken care of over the summer. Physical exams will be offered at the high school for $25.00 on July 22, but you must call the activities office (314)213-8051 ext. 8058 to RSVP. I also encourage you to check out the PHS website http://phs.psdr3.org/ for a recent posting of other information needed to compete in the fall. By clicking on the Activities bar on the left side you can get a copy of the Pre-participation exam form to take to your own doctor if you prefer.
OK, that does it for now. Watch the blog all summer long for continuous postings on running stuff in general, updates on locations for the Wednesday runs, and any other important announcements that come along.
Enjoy your runs!
First off, I would like to say congratulations to our very recent Grads; Jalisa, Chelsea, Rita, Rachel, Sophia and Mike. It has been a geat pleasure to have worked with such an outstanding group of people. Best wishes as you begin a new journey!
Now for some important reminders:
MINI-CAMP
The MINI-CAMP begins this monday night!( June 7th, 8th and 9th)
Anyone planning to run Cross Country this fall should make every attempt to be there. The camp will be especially beneficial for new runners and those who are not quite sure about joining the team. Training logs and loads of information will be covered to get you off to a good start this summer. Veteran runners should not only be there for a good workout with your teammates, but also for the sake of the team itself. For the seniors, we will divide up Wednesday night run leadership duties. Finally, on the last day of the mini-camp the secret identity of our new assistant coach will be revealed.
Here are the Mini-camp details and what to bring:
When and Where:
June 7th 6-8:00pm Creve Coeur Park (upper level gravel lot by tennis courts)
June 8th 6-8:00 pm Creve Coeur Park (lake side lot by Falls)
June 9th 6-8:00pm Creve Coeur Park (upper level gravel lot by tennis courts)
What: An introduction to the sport of Cross Country for grades 7-12: Advice on training, stretching, running mechanics, nutrition, shoe info, racing, motivation and fun.
This is an instructional camp for new runners and a training camp for veterans
Specific details will also be provided about other summer events such as our training camp and 6 hour run.
Expense: None, it’s FREE!
What you need to bring:
- proof of insurance (photocopy of insurance card)
- water bottle
-running shoes and dressed to run
SUMMER RUNNING LOGS
Hopefully your summer is off to a great start. If not already, start recording your daily mileage in your log book. I'll have some at the mini camp for those who need one. A record of your mileage is important for several reasons.
1) motivation and chance to record all the interesting runs you have. Think of it like an adventure journal.
2)a record of your individual progress
3) keep track of the mileage on your shoes.
4) a record of your training helps coaches tailor workouts to your specific conditon once the school year begins
5) If you want to earn a Mileage Club award, you have to have a record of your daily mileage.
If you are unaware of the Mileage Club perks check out the post below for more details. For those without a log book, just use a sheet of paper until you can get one.
PHYSICALS and other stuff:
All athletes planning to participate in a fall sport must have a physical and several other forms turned in before they will be able to participate in practice starting Aug. 9th.
This means you should try and get at least the physical taken care of over the summer. Physical exams will be offered at the high school for $25.00 on July 22, but you must call the activities office (314)213-8051 ext. 8058 to RSVP. I also encourage you to check out the PHS website http://phs.psdr3.org/ for a recent posting of other information needed to compete in the fall. By clicking on the Activities bar on the left side you can get a copy of the Pre-participation exam form to take to your own doctor if you prefer.
OK, that does it for now. Watch the blog all summer long for continuous postings on running stuff in general, updates on locations for the Wednesday runs, and any other important announcements that come along.
Enjoy your runs!
Subscribe to:
Posts (Atom)