Greetings PHS Cross Country Runners,
I've finally completed my traveling for the summer and I hope I now get a chance to run with all of you at one of our summers-end events this week. Speaking of travel, I hope you all have enjoyed your summer and bagged some running adventures. In the past 5 weeks I've collected a few of my own. Including enduring immense heat and humidity (could have stayed here for that) while running and exploring the World of Disney, ran barefoot along the Atlantic ocean ( big blisters), cruised the rocky, rooty, sweaty, trails of Cuivre River State park with some of your teammates, hiked a few stunning trails in Rocky Mtn. National Park and gasped for air while running and mountain biking the endless trails of Breckenridge Colorado. Despite all the traveling, some of my best runs have also been right out my front door. I'm looking forward to hearing and reading (in your log books) of your summer adventures as well.
This weeks Wednesday Night Run (7/28) will be held at McNair Park. See the previous post for details and directions if needed. I know the forecast, but let's hope for heat index temps cooler than 105. We will run if it rains (would be fun and much cooler), but not thunderstorms.
Calendar changes- I have had to make a few changes to the times for our first week of practice. You may want check the previous post "mark your calendars" for the updates.
Alright, now for the big summer Finale. The 6 Hour Runathon is coming up this friday night. I have posted a lot about it and have given out forms which most of you should have. Weather wise, the forecast looks good and we will still run if it rains. We have tents we can use if needed. The event is for all team members and will be a nice way for us to cap off the summer. Hopefully, you have been able to get a few pledges by now as this is our only fundraiser this season. If not, make sure to be especially thankful to those who have. Please do not collect donations until after the event. Upon the conclusion of the night I will sign your pledge sheet verifying the mileage you have run and you will then collect the donations in the following week to be turned in the first day of practice.
A few reminders:
- the run starts officially at 5:30pm and ends at 11:30pm. Meet at the Track. Please make arrangements to get yourself to and from the event in reasonable time.
- Make sure to bring your permission and pledge forms. I will have permission forms at the event for those that need one for their Parents to sign.
- I will provide gatoraid and water, but you will need to bring snacks/nutrition for yourself (see survival tips below)
-we will have access to the stadium restrooms.
- during the daylight hours we will use a 1/2 mile loop on campus for our runs, and then use the Track after sunset.
-Once the event begins you can leave early if needed (with Parent permission), but will not be allowed to return. In other words, don't plan for 7 eleven trips during the event. (get what you need before hand) You are also (highly) encouraged to stay and support your teammates, even if you have reached your goal for the night.
Following are a few more "survival" tips to make the most of the night:
• Nap on Friday afternoon -- we want to get a FUN experience, and get you into summer running, NOT run you down at the end of summer
• Hydrate in the days leading up to event
• Bring a few extra sets of clothes to change throughout event [rain gear just in case]
• Start at a pace you feel you can finish for many miles and 6 hrs later [don’t let your egos become involved in this event -- it’s not a race -- it’s an “endurance get-together”
• DON’T bring a bunch of garbage to eat -- healthy, easy to digest snacks -- graze,
don’t chow {bagels, muffins, fruit, power bars, gels, breads, snack bars...}
• Run even laps and plan for regular breaks.
• Bring magazines...work on planning summer runs...bring CDS [we’ll take turns listening to various “acceptable” music throughout the night]
• Don’t RUN around between intervals and wear yourself out!
• Try powder or vaseline to ward off blister and rubbing
• Bring folding chair, blanket, pillow to try to get some rest - we’ll set up tents or mats, depending on the weather.
• Bug spray will come in handy
• Bring flashlight
• Keep track of your miles completed after each running “session”
• In the late hours remember the people across the street are NOT celebrating CC season -- so, keep music, noise down.
• No one [on team] is allowed to leave once event started [that means no 7-11 runs]
• We may be sharing the track with others during the event....be polite
• Drink water/sports drink throughout the night
• CHANGE socks, take off shoes between miles
• Keep a Positive Attitude -- please don’t share how sore, tired or whatever negative you feel
• Encourage each other
• If you can’t continue..be honest....we’re looking for FUN, not heroes
• Don’t plan to be active ALL day Saturday. Let your body recover properly afterwards
Email me at sfader@psdr3.org if you have any questions.
Keep on running (and recording your mileage in your log book) and I hope to see you Friday night.
PS. If you haven't already, check out Coach Kern's blog "On Course"(see the sidebar)for some great wisdom on running this summer.
Tuesday, July 27, 2010
Sunday, July 18, 2010
Hot Temps and the wednesday night runs!
It appears we are getting a pretty fair dose of summer heat this year. Givin new state ruling on how summer events for athlectic teams can be conducted, we will cancel any wednesday run when the "humiditemp" is above 105 degrees. I apologize to those who have experienced these cancellations already and ask that you cope with us as we adjust to new summer regulations this year. Basically, if it is really hot (mid 90s or so) and your in doubt, just stay home. Hopefully, the temps will cool down and we will get the two remaining runs in before the end of the summer.
You can find times and locations for the next two wednesday runs in the previous post.
You can find times and locations for the next two wednesday runs in the previous post.
Sunday, July 11, 2010
Mark Your Calendars!.. and Pre-Season News
I have lots of good and important information to share with you as we wind out the summer and approach the school year. I know.. it's only the beginning of July ..and I hate seeing the school supplies already lining the store shelves, but summers end will be here before you know it. Maybe this little wake up call will motivate you to get out and run if you have not been already. Read up and make the best of the rest of your summer.
Physicals
You will need an up to date Physical in order to run on the first day of practice. So don't wait too long. You can find an electronic copy of the physical form by clicking the activities button on the left side of the PHS website at http://phs.psdr3.org/
You can bring the form to your doctor or Athletic Physical Exams will also be offered at the high school.
Physical exams will be held at PHS on July 22 from 3-6 pm in the Multipurpose Room. You must call the Activities Office (314-213-8051 Ext. 8058) to RSVP as an overall count of attendees is needed in order to schedule appropriate medical personnel. Cost of physical is $25.
2010-11 Fall Activities and Athletic Practice Information
Please read the message on the PHS site regarding practice info. http://phs.psdr3.org/cms?/News/HighSchool/I04B8131F
Wednesday Night Runs for the remainder of the summer
We only have three more runs this summer. Be sure to make it out if you can.
Following are the dates and times:
Please note: Wednesday night runs will be cancelled if the "humiditemp" is above 105 degrees.
JULY 14th
Location: Queeny Park (meet at the playground, there is a parking lot just across the street)
Team Host: Geri will lead you on some cool trails around the park.
Time: Meet at 6:45pm - runs starts promptly at 7:00pm
Directions: Take Hwy 270 south to I-40/64 then south on 141 ( also called Woods Mill Road ) 1 1/2 miles to Clayton. Exit on Clayton and go left 1/2 mile to Weidmann. Turn right on Weidmann Rd. The main park entrance is 2 1/2 miles down on your left. It is marked clearly with a sign.
JULY 21st
Location: Pattonville High School Campus
Team Host: Coach Kern
Time: Meet at 6:45 - run starts promptly at 7:00pm
JULY 28th (this will be the last of our Wed. runs this summer)
Location: McNair Park ( run the course we will race this season)
Team Host: Hannah
Time: Meet at 6:45pm - run starts promptly at 7:00
Directions:
- I-70 west
-Take the First Capital exit and turn right off the exit ramp
-Left on West Clay
-Right on Droste
-Follow Droste until you see the park entrance on the right.
Some other cool upcoming runs:
You may be interested in trying your hand at one of these upcoming 5k runs.
First is a new run that looks pretty fun. The Barefoot 5k is held on a golf course in University. Barefoot running will likely alter your form slightly and work your muscles a bit differently than when running with shoes. I recommend practicing on several occasions on a clean grassy lot or run the race somewhat conservatively to prevent injury. More info here: http://goghisallo.com/merchant/1703/files/BarefootRun2010RaceApplication.pdf
I highly recommend the Mud Mountain 5k held July 24th. It's run on the same course as we will race this season on the campus at SIUE. The race is very well attended and tons of fun. Find more info here: http://mudmountain.org/
PHS Cross Country 6 hour Run-athon Information
YOU’RE INVITED!!!
To: All current PHS cross-country runners (incoming Fresh included), parents, and alumni
From: The 2010 Pattonville High School Cross Country Team
What: We are having a RUN-ATHON to raise money for the team. Donations are always welcome, but we’ve come up with a way to have a lot of fun, get everyone involved, raise money, and get in some mileage at the same time!!!
Your challenge: to run as many miles as possible in six hours! You’ll have time to run, rest, recover, and then run a few more miles. Ask your friends, family, co-workers, and everyone you know to pledge just a little money per mile (even $0.25 would be great), and then surprise them with how far you end up running and how much they end up owing you!
You can even consider this a competition between this year’s runners, their parents, and the alumni. Who can run the most miles? Who can raise the most money? The challenge is on! We dare you to accept!
When: Friday, July 30, 2010 from 5:30pm to 11:30pm. (Feel free to bring a sleeping bag, food, games, etc.)
Where: Pattonville High School track. We will also try to set up a course around the campus for a change of scenery.
Pledge form: I have given out a packet with this same information at most of our events this summer. Most of you should already have a pledge form. So get out and get a few pledges before our run on the 30th. You will collect from your contributors after the run. If you need a form I'll be out of town again for a bit, but I will have some at the July 28th Wednesday run or you can email me your address and I'll mail you one the last week of July. My email : sfader@psdr3.org
A few more important dates: ( updated again - 7/25)
July 31- August 8th -Dead Period (No school scheduled Cross Country events) but you should definitely be running on your own.
Aug. 9th: 1st official practice 8:00-9:30 High School Stadium - you need to be there.
Aug. 10: Practice 7:30-11 am, Meet at PHS stadium (Tentatively we will be taking a bus to some local trails for our runs on Aug. 10-11)
Aug. 11 : Practice 7:30-11 am, Meet at PHS stadium
Freshman will be excused from the morning practice due to Freshman orientation.
Freshman practice: 1:45- 3:00 meet at the stadium dressed out and ready to run. (details TBA)
Aug. 12: Practice 3- 5 pm Meet at Creve Coeur Park, location TBA
Aug. 13: Practice 3-5 pm Meet at Creve Coeur Park , location TBA
Aug. 16 1st day of school - Practice will be from 2:30 -5:30 everyday for the entire season.
2010 (Tentative) Pattonville Cross Country Meet Schedule
* means confirmed date - others may change and times will be announced later in the season
Wed. Aug 25 Green and White Meet 5:30pm (Pattonville High School)
* Tues. Aug. 31 Fleet Feet XC Kickoff (Quail Ridge Park)
* Sat. Sept. 11 Big River Forest Park XC Festival (Forest Park)
Sat. Sept 18 Edwardsville Inv. (SIUE campus)
Tues. Sept. 28 PHS/FZE/Villa tri meet (McNair Park)
Wed. Sept 22 Hazelwood Fresh/Soph meet (Sioux Passage Park)
Fri. Sept. 24 Hazelwood West Inv. (Koch Park)
Fri. Oct. 1 Ron Jorgenson Inv. (Queeny Park)
Sat. Oct. 9 Pattonville Middle Schools XC Meet(high School) -NOT a race for us ,butwe will have a practice and team members are expected to help run off the meet.
Sat. Oct. 16 Conference Meet TBA
Sat. Oct. 23 District TBA
Wed. Oct. 27 Finn Dawg Inv. Girls (Kirkwood park)
Wed. Oct 27 Findley Inv. Boys (Forest Park)
Sat. Oct.30 Sectional
Sat. Nov. 6 State Meet (Jefferson City)
WHew...that was a huge amount info..mark your calendars and I hope you make it to the rest of our summer events. Don't forget to keep recording your runs in the log and bring it on the first day of practice. Have questions? email me at sfader@psdr3.org
May your runs be amazing....at least some of them.
Physicals
You will need an up to date Physical in order to run on the first day of practice. So don't wait too long. You can find an electronic copy of the physical form by clicking the activities button on the left side of the PHS website at http://phs.psdr3.org/
You can bring the form to your doctor or Athletic Physical Exams will also be offered at the high school.
Physical exams will be held at PHS on July 22 from 3-6 pm in the Multipurpose Room. You must call the Activities Office (314-213-8051 Ext. 8058) to RSVP as an overall count of attendees is needed in order to schedule appropriate medical personnel. Cost of physical is $25.
2010-11 Fall Activities and Athletic Practice Information
Please read the message on the PHS site regarding practice info. http://phs.psdr3.org/cms?/News/HighSchool/I04B8131F
Wednesday Night Runs for the remainder of the summer
We only have three more runs this summer. Be sure to make it out if you can.
Following are the dates and times:
Please note: Wednesday night runs will be cancelled if the "humiditemp" is above 105 degrees.
JULY 14th
Location: Queeny Park (meet at the playground, there is a parking lot just across the street)
Team Host: Geri will lead you on some cool trails around the park.
Time: Meet at 6:45pm - runs starts promptly at 7:00pm
Directions: Take Hwy 270 south to I-40/64 then south on 141 ( also called Woods Mill Road ) 1 1/2 miles to Clayton. Exit on Clayton and go left 1/2 mile to Weidmann. Turn right on Weidmann Rd. The main park entrance is 2 1/2 miles down on your left. It is marked clearly with a sign.
JULY 21st
Location: Pattonville High School Campus
Team Host: Coach Kern
Time: Meet at 6:45 - run starts promptly at 7:00pm
JULY 28th (this will be the last of our Wed. runs this summer)
Location: McNair Park ( run the course we will race this season)
Team Host: Hannah
Time: Meet at 6:45pm - run starts promptly at 7:00
Directions:
- I-70 west
-Take the First Capital exit and turn right off the exit ramp
-Left on West Clay
-Right on Droste
-Follow Droste until you see the park entrance on the right.
Some other cool upcoming runs:
You may be interested in trying your hand at one of these upcoming 5k runs.
First is a new run that looks pretty fun. The Barefoot 5k is held on a golf course in University. Barefoot running will likely alter your form slightly and work your muscles a bit differently than when running with shoes. I recommend practicing on several occasions on a clean grassy lot or run the race somewhat conservatively to prevent injury. More info here: http://goghisallo.com/merchant/1703/files/BarefootRun2010RaceApplication.pdf
I highly recommend the Mud Mountain 5k held July 24th. It's run on the same course as we will race this season on the campus at SIUE. The race is very well attended and tons of fun. Find more info here: http://mudmountain.org/
PHS Cross Country 6 hour Run-athon Information
YOU’RE INVITED!!!
To: All current PHS cross-country runners (incoming Fresh included), parents, and alumni
From: The 2010 Pattonville High School Cross Country Team
What: We are having a RUN-ATHON to raise money for the team. Donations are always welcome, but we’ve come up with a way to have a lot of fun, get everyone involved, raise money, and get in some mileage at the same time!!!
Your challenge: to run as many miles as possible in six hours! You’ll have time to run, rest, recover, and then run a few more miles. Ask your friends, family, co-workers, and everyone you know to pledge just a little money per mile (even $0.25 would be great), and then surprise them with how far you end up running and how much they end up owing you!
You can even consider this a competition between this year’s runners, their parents, and the alumni. Who can run the most miles? Who can raise the most money? The challenge is on! We dare you to accept!
When: Friday, July 30, 2010 from 5:30pm to 11:30pm. (Feel free to bring a sleeping bag, food, games, etc.)
Where: Pattonville High School track. We will also try to set up a course around the campus for a change of scenery.
Pledge form: I have given out a packet with this same information at most of our events this summer. Most of you should already have a pledge form. So get out and get a few pledges before our run on the 30th. You will collect from your contributors after the run. If you need a form I'll be out of town again for a bit, but I will have some at the July 28th Wednesday run or you can email me your address and I'll mail you one the last week of July. My email : sfader@psdr3.org
A few more important dates: ( updated again - 7/25)
July 31- August 8th -Dead Period (No school scheduled Cross Country events) but you should definitely be running on your own.
Aug. 9th: 1st official practice 8:00-9:30 High School Stadium - you need to be there.
Aug. 10: Practice 7:30-11 am, Meet at PHS stadium (Tentatively we will be taking a bus to some local trails for our runs on Aug. 10-11)
Aug. 11 : Practice 7:30-11 am, Meet at PHS stadium
Freshman will be excused from the morning practice due to Freshman orientation.
Freshman practice: 1:45- 3:00 meet at the stadium dressed out and ready to run. (details TBA)
Aug. 12: Practice 3- 5 pm Meet at Creve Coeur Park, location TBA
Aug. 13: Practice 3-5 pm Meet at Creve Coeur Park , location TBA
Aug. 16 1st day of school - Practice will be from 2:30 -5:30 everyday for the entire season.
2010 (Tentative) Pattonville Cross Country Meet Schedule
* means confirmed date - others may change and times will be announced later in the season
Wed. Aug 25 Green and White Meet 5:30pm (Pattonville High School)
* Tues. Aug. 31 Fleet Feet XC Kickoff (Quail Ridge Park)
* Sat. Sept. 11 Big River Forest Park XC Festival (Forest Park)
Sat. Sept 18 Edwardsville Inv. (SIUE campus)
Tues. Sept. 28 PHS/FZE/Villa tri meet (McNair Park)
Wed. Sept 22 Hazelwood Fresh/Soph meet (Sioux Passage Park)
Fri. Sept. 24 Hazelwood West Inv. (Koch Park)
Fri. Oct. 1 Ron Jorgenson Inv. (Queeny Park)
Sat. Oct. 9 Pattonville Middle Schools XC Meet(high School) -NOT a race for us ,butwe will have a practice and team members are expected to help run off the meet.
Sat. Oct. 16 Conference Meet TBA
Sat. Oct. 23 District TBA
Wed. Oct. 27 Finn Dawg Inv. Girls (Kirkwood park)
Wed. Oct 27 Findley Inv. Boys (Forest Park)
Sat. Oct.30 Sectional
Sat. Nov. 6 State Meet (Jefferson City)
WHew...that was a huge amount info..mark your calendars and I hope you make it to the rest of our summer events. Don't forget to keep recording your runs in the log and bring it on the first day of practice. Have questions? email me at sfader@psdr3.org
May your runs be amazing....at least some of them.
Sunday, July 4, 2010
July 4 - 10 News - last chance for campout
Happy Independence Day!
I hope you all enjoy the day and celebrate the spirit of freedom our country has fought hard to establish and maintain. I can't honestly think of a better way to celebrate than to exercise your right to RUN! Personally, one reason I love running is that it offers pure and simple freedom. Running allows you to chose your own time, direction, speed, and location. You can run right out your door without the restrictions of a lot of gear and expense. You can also run in almost any weather conditions (other than thunderstorms) with proper preparation and with reasonable expectations.
I hope your run today was as much a celebration of freedom as mine was.
News:
There will not be a Wednesday run this week (July 7th). That doesn't mean you shouldn't run....
Watch the blog for a posting about next weeks Wednesday run location.
LAST CHANCE to sign up for the camp-out. Based on the current number of attendees I have decided to shorten the camp-out by one day. We will meet as planned on July 7th, but we will be returning on the evening of July 8th, rather than the original date of July 9th. If your interested in attending please see the previous post concerning campout requirements and email me by Monday July 5th at sfader@psdr3.org
I hope you all enjoy the day and celebrate the spirit of freedom our country has fought hard to establish and maintain. I can't honestly think of a better way to celebrate than to exercise your right to RUN! Personally, one reason I love running is that it offers pure and simple freedom. Running allows you to chose your own time, direction, speed, and location. You can run right out your door without the restrictions of a lot of gear and expense. You can also run in almost any weather conditions (other than thunderstorms) with proper preparation and with reasonable expectations.
I hope your run today was as much a celebration of freedom as mine was.
News:
There will not be a Wednesday run this week (July 7th). That doesn't mean you shouldn't run....
Watch the blog for a posting about next weeks Wednesday run location.
LAST CHANCE to sign up for the camp-out. Based on the current number of attendees I have decided to shorten the camp-out by one day. We will meet as planned on July 7th, but we will be returning on the evening of July 8th, rather than the original date of July 9th. If your interested in attending please see the previous post concerning campout requirements and email me by Monday July 5th at sfader@psdr3.org
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