News for the Week and the 6 Hour Runathon

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.