Cross Country starts Now! - Summer Events

Summer will be here before you know it, and with it comes one of the most important periods of Cross Country training. For returning runners, that means building a base of mileage which will provide the foundation for the workouts to come this fall. New runner's can seize the summer months as a chance to slowly build in to a full time running program. Summer also brings with it more free time and extended daylight allowing ample opportunity for running adventures of all sorts.
Your competition this fall is out there making the most of each day this summer... will you let them beat you before the season starts? Of course not..so make sure to come out to the summer events listed below and join your teammates for some quality cross country fun. I've also included the Pirate Mileage Club Award criteria. Keep track of those miles in your log book (see a coach if you need one) and let's keep Coach Fader busy making bowls this summer!

In-coming freshman are highly encouraged to attend any and all summer events and should contact the coaches for more information if needed. A word of caution for new runners..distance running is an activity that needs to be acquired very gradually..and with some degree of planning to prevent overuse injuries. Be sure to attend the Mini-Camp for the best introduction to running over the summer and contact your coach for a training plan that best suits your current ability level.

2011 Pattonville Cross Country Summer Events
If you’re interested in running with the PHS Boys or Girls Cross Country teams in the fall be sure to contact one of the coaches below and get the information you need to prepare for the Cross Country season and join in the summer fun.
Head Girls Coach : Coach Fader
High School :213-8051..ext. 8314 (not after June 2nd)
Email: sfader@psdr3.org

Head Boys Coach: Coach Simmons
High School :213-8051..ext. 8907 (not after June 2nd)
Email : jsimmons@psdr3.org

Cross Country is a Fall Sport, but training begins before the season starts. Now is the best time to start your running program so you can come into the Cross Country season prepared to do your best in the fall races. Everyone can learn to be a distance runner, but it needs to be acquired very gradually and with a simple training plan provided by your coach. The following events are designed to introduce you to running and build team unity through fun runs throughout the summer. See you out there!

MINI CAMP –Our Season Starts Now! – The most important meetings of the summer – Be There!
Where: Creve Coeur Park (upper level off Dorsett Rd. - gravel lot by the tennis courts)
When:
Girls Camp : June 7th , 8th and 9th from 6-8:00 p.m each evening.
Boys Camp: June 6th, 7th, and 8th from 7-9:00 a.m. each morning

What: This is an instructional camp for new runners and a training camp for veterans
Topics will include advice on training, stretching, running mechanics, nutrition, shoe info, racing, motivation and running fun. We will also pay special attention to setting goals for the summer and racing season. Get your XC season off to a good start and BE THERE!
Specific details will also be provided about other summer events such Wednesday night runs and a special challenge at the end of the summer.

Expense: None, it’s FREE!

What you need to bring: - proof of insurance (photocopy of insurance card) for new members.
- water bottle
-running shoes and dressed to run
- a friend interested in joining the team!

Wednesday Night Runs –June 15, 22, 29 / July 6, 13, 20, 27 (Check this blog for updates)
– Informal weekly group runs and fun !
- meet at 6:45 pm – BE PROMPT – Run starts at 7:00 sharp
- Locations: meet at Creve Coeur Park (upper level- gravel lot by the tennis courts)
- distances / routes will be decided by the group
-This is a “group run”. The goal is to run together, although we will break into sub groups to accommodate different ability levels

Athletic Physical Exams
Athletic physical exams are scheduled for July 27 from 4-7 pm in the Multipurpose Room. Cost is $25 (cash). Students must RSVP to the activities office (314-213-8058) by July 20.
You will need a current physical in order to participate in any Fall sport at PHS. Physical forms can be picked up from the coaches or in the Activities office at the high school.

Summers End Challenge –July 29th ? – Details under construction, this could be a 12 hour relay or another fun oriented event also involving a lot of running, and a team building experience. (details coming soon and will be announced on the blog when official)

1st day of official practice is August 8th, 2011 (8-9:30 a.m. High School-Under the Bridge)
-You must have a completed sports physical (PHS offers one on July 27th -see above)
- Bring your Training Log

PIRATE MILEAGE CLUB – run 300 or 400 miles over the 10 weeks of summer

How it Works

1) Record your mileage in your running log during the summer. You must include location, distance or time for each run. This is an honor system. Have Integrity.

2) The count starts May 29^th and ends the day before our first practice (Aug. 8^th)

3) Only one award is allowed per season, but 400 mile club winners may opt for a bowl instead of a T-Shirt.

4) Turn in your completed running log at the first practice

Rewards

1) You will earn the satisfaction of attaining a goal.

2) You will improve tremendously and reap the benefits of excellent fitness.

3) You will collect a whole summers worth of running adventures and memories.

4) You will earn the following awards:

- 300 miles = a hand-made Pirate Cereal bowl by a local artist/coach, perfect for pre-race breakfast or post-race ice cream.

- 400 miles = an exclusive Pirate Mileage Club T-shirt