Don't forget.. our wednesday run this week (June 20th) is at O'Connor Park..6-7:30pm or so. See you then..
Monday, June 18, 2012
monday motivation
..A bit more video inspiration for your daily runs.
Don't forget.. our wednesday run this week (June 20th) is at O'Connor Park..6-7:30pm or so. See you then..
Don't forget.. our wednesday run this week (June 20th) is at O'Connor Park..6-7:30pm or so. See you then..
Tuesday, June 12, 2012
Wednesday Night Run 6/13
Daily Quiz - What is missing from the picture below that was also missing from last Wednesday nights run?
Answer- All the girls from the team except two.
The boy's team however, had a pretty good turnout last Wednesday. Hope to see many more of you this Wednesday at Creve Coeur. (Upper level- Gravel lot 6-8 pm)
Remember: Your success in running is a direct reflection of your commitment...and it's a whole lot more fun to run with your teammates... at least once a week.
The boy's team however, had a pretty good turnout last Wednesday. Hope to see many more of you this Wednesday at Creve Coeur. (Upper level- Gravel lot 6-8 pm)
Remember: Your success in running is a direct reflection of your commitment...and it's a whole lot more fun to run with your teammates... at least once a week.
Monday, June 11, 2012
Why Do You Run?
A question many non-runners ask frequently and maybe even one you have asked yourself. The answer often varies and is sometimes hard to explain. Maybe you don't need an answer and simply knowing you enjoy it is enough. Either way, you will find support for your daily run in the following links:
First is an article by a local writer/runner who provides an excellent description of "What Makes a Runner" on her website called the Lola Papers.
Next up is a short film titled "MOVE" which provides both visual and verbalized answers as to why we run.
Enjoy!
First is an article by a local writer/runner who provides an excellent description of "What Makes a Runner" on her website called the Lola Papers.
Next up is a short film titled "MOVE" which provides both visual and verbalized answers as to why we run.
Enjoy!
Sunday, June 10, 2012
O'Connor Park- some PHS cross country history
Friday, June 8, 2012
Introducing the newly revived O'Connor Park Cross Country Course
Once upon a time, not that many years ago, there was once a great and revered cross country course tucked deep into the Carrollton neighborhood at O'connor Park. For years Pirate runners have lost blood, sweat and tears on the rolling hills of the park grounds in the forging of many a Pattonville cross country team. Sadly the surrounding neighborhood was demolished by airport expansion and our beloved park suffered a period of abandonment in which the back areas of the park grew wildly. For a couple years we (the XC team) even mowed sections of the course ourselves to try and maintain the course. However, nature's will was much greater than a few mowers and weed eaters. Thankfully, Bridgeton maintained the front of the park and we were able to use it as an alternative practice location, but never to the extent that we once did.
Alright, if you have made it this far in the saga then you deserve a happy ending. We are super excited to announce that since last cross country season much progress has been made in reviving the O'connor Cross Country Course. Last Wednesday's 1st summer team run marked the first running of the new course. A special thanks goes out to our own Superintendent Dr. Mike Fulton for creating this opportunity as well as Assistant Superintendent Mr. Barry Nelson and Athlectic Director Mr. Bob Hebrank for working with the Bridgeton parks department to help create a home for our cross country team. Finally, none of this would be possible without the immense work and cooperation of the Bridgeton Parks Department. They have been outstanding to work with as Coach Simmons and myself have plotted a new course. I am not exaggerating when I say they have moved tons of earth and cleared a forests worth of brush (mostly honeysuckle, for our nature lovers) so that most of the old course could be revived.
The new course is very similar to the old course, with some tweaking that was necessary given the changes to the park. Just in case any Alumni were to read this post.. don't worry... it hasn't gotten any easier. At this point some of the footing in the cleared areas is pretty rough. Heck, this is Cross Country ...and with time and use the course will smooth out. The Bridgeton Parks Dept. will also be mowing the course to keep it under control (once again a special thanks to the Parks Dept.) See the map below for the general layout. A 5K course is basically 2 laps around the marked course. We will also design a two mile version using the same grounds.
Finally, as a result of the course and clearing of O'connor park we now have a single park the Pattonville Cross Country teams can call home. We will still practice at other parks for variety of training, but O'connor will once again become our central location. We do not currently have plans to race the 5K course this season. However, that could change and it most likely will in the years to come. We are planning to run a 2 mile version of the course for our Green and White meet and host the Middle School meet this Fall. Most importantly all the various part of the course will be employed for training purposes throughout our season.
As an extra bonus, the roads around the park are very quiet and almost unused since all the homes are gone. This means we can run safely on the neighboring roads in addition to using the park grounds.
If you get a chance I recommend a run on the course. A solid workout is guaranteed. We will also be having our Wednesday runs at O'connor every other week.(see previous post for summer events schedule)
Happy Running! and remember...We Love Hills !
Alright, if you have made it this far in the saga then you deserve a happy ending. We are super excited to announce that since last cross country season much progress has been made in reviving the O'connor Cross Country Course. Last Wednesday's 1st summer team run marked the first running of the new course. A special thanks goes out to our own Superintendent Dr. Mike Fulton for creating this opportunity as well as Assistant Superintendent Mr. Barry Nelson and Athlectic Director Mr. Bob Hebrank for working with the Bridgeton parks department to help create a home for our cross country team. Finally, none of this would be possible without the immense work and cooperation of the Bridgeton Parks Department. They have been outstanding to work with as Coach Simmons and myself have plotted a new course. I am not exaggerating when I say they have moved tons of earth and cleared a forests worth of brush (mostly honeysuckle, for our nature lovers) so that most of the old course could be revived.
The new course is very similar to the old course, with some tweaking that was necessary given the changes to the park. Just in case any Alumni were to read this post.. don't worry... it hasn't gotten any easier. At this point some of the footing in the cleared areas is pretty rough. Heck, this is Cross Country ...and with time and use the course will smooth out. The Bridgeton Parks Dept. will also be mowing the course to keep it under control (once again a special thanks to the Parks Dept.) See the map below for the general layout. A 5K course is basically 2 laps around the marked course. We will also design a two mile version using the same grounds.
Finally, as a result of the course and clearing of O'connor park we now have a single park the Pattonville Cross Country teams can call home. We will still practice at other parks for variety of training, but O'connor will once again become our central location. We do not currently have plans to race the 5K course this season. However, that could change and it most likely will in the years to come. We are planning to run a 2 mile version of the course for our Green and White meet and host the Middle School meet this Fall. Most importantly all the various part of the course will be employed for training purposes throughout our season.
As an extra bonus, the roads around the park are very quiet and almost unused since all the homes are gone. This means we can run safely on the neighboring roads in addition to using the park grounds.
If you get a chance I recommend a run on the course. A solid workout is guaranteed. We will also be having our Wednesday runs at O'connor every other week.(see previous post for summer events schedule)
Happy Running! and remember...We Love Hills !
Thursday, May 31, 2012
Driving Directions to O'Connor Park
The first Wednesday night run of the summer is June 6th at O'Connor Park. Directions from the high school to the park are at the following link: Directions to O'Connor. Can't wait to see you there!
Sunday, May 27, 2012
Pattonville Cross Country Camp
Wow, it's only the end of May and it seems summer is already here. This is just a quick reminder to all team members (including incoming 9th graders and other PHS students interested in running XC) that our annual PHS Cross Country Camp starts this Tuesday, May 29th.
Boys and Girls teams will practice together and we have a full four days of good running info. and fun lined up for you. We plan to see all of you there.
Where: Creve Coeur Park (upper level off Dorsett Rd. - gravel lot by the tennis courts)
When: May 29th, 30th, 31st and June 1st from 6pm-8:00pm each evening.
What: This is an instructional camp for new runners and a training camp for veterans. As a team member, your attendance is expected. Please notify your coach if you can't attend.
Topics will include: advice on training, stretching, running mechanics, nutrition, shoe info, racing, motivation and running fun. We will 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.
Pattonville XC training logs will be provided to all attendees.
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
- maybe even a friend interested in joining the team!
Boys and Girls teams will practice together and we have a full four days of good running info. and fun lined up for you. We plan to see all of you there.
Where: Creve Coeur Park (upper level off Dorsett Rd. - gravel lot by the tennis courts)
When: May 29th, 30th, 31st and June 1st from 6pm-8:00pm each evening.
What: This is an instructional camp for new runners and a training camp for veterans. As a team member, your attendance is expected. Please notify your coach if you can't attend.
Topics will include: advice on training, stretching, running mechanics, nutrition, shoe info, racing, motivation and running fun. We will 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.
Pattonville XC training logs will be provided to all attendees.
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
- maybe even a friend interested in joining the team!
Monday, May 14, 2012
2012 Summer Training Logs
Summer is almost here! Stop by your coaches room before school is out to pickup this season's training log and keep an accurate record of your summer mileage. Also, make sure you have a copy of the training plans to help guide you through the summer miles in a progressive manner. Incoming freshman can receive a training log plus a great introduction to our sport by attending our summer camp on May 29th - June 1st. See details for all summer activities and your chance to join the Pirate Mileage Club in the previous SUMMER EVENTS post.
Thursday, May 3, 2012
2012 Summer Events
Summer will be here before you know it, and with it comes the most important period of Cross Country training...Base Building.
For returning runners, that means collecting a heaping helping of
running miles which will provide a foundation for the workouts to come
this fall. New runner's should seize the summer months as a chance to
slowly build in to a full time running program. Not only will piles of
summer miles help you become the best you can be in the Fall, but it is
the single best thing you can do to prevent the all too common injuries
that frequently plague those who have not run over the summer. For those
who wish to compete at a Varsity level, a summer of quality running is essential to be
competitive.
Top athletes in every sport spend their "off-season" time practicing
for their competitive season. Competitive running is the same. 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. One last note of great
importance..Do not go out and start running lots of miles without a
proper gradual buildup. If you have not already done so, please contact your respective coach for a training log and a program to fit your needs. Why not start your mileage collection right now and don't forget to keep track of those miles in your log book.
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 our Summer Camp for the best introduction to running and contact your coach for a training plan that best suits your current ability level.
XC CAMP –Our Season Starts Now! (boy's and girl's teams)
Where: Creve Coeur Park (upper level off Dorsett Rd. - gravel lot by the tennis courts)
When: May 29th, 30th, 31st and June 1st from 6-8:00 each evening.
What: This is an instructional camp for new runners and a training camp for veterans. As a team member, your attendance is expected. Pleas e notify your coach if you can't attend.
Topics will include: advice on training, stretching, running mechanics, nutrition, shoe info, racing, motivation and running fun. We will 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.
Pattonville XC training logs will be provided to all attendees.
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
- maybe even a friend interested in joining the team!
Wednesday Night Runs - Fun "spirited" weekly runs (boys & girls teams together)
Where: Creve Coeur Park (upper level off Dorsett Rd. - gravel lot by the tennis courts)
When: May 29th, 30th, 31st and June 1st from 6-8:00 each evening.
What: This is an instructional camp for new runners and a training camp for veterans. As a team member, your attendance is expected. Pleas e notify your coach if you can't attend.
Topics will include: advice on training, stretching, running mechanics, nutrition, shoe info, racing, motivation and running fun. We will 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.
Pattonville XC training logs will be provided to all attendees.
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
- maybe even a friend interested in joining the team!
Wednesday Night Runs - Fun "spirited" weekly runs (boys & girls teams together)
Dates and Locations–June 6 O’C, 13 CC, 20 O’C, 27CC / July 11CC, 18 O’C, 25 CC
( Excessive heat may force cancellation- Watch this blog for updates)
- meet at 6:00 pm – 8:00 pm
- Locations: alternate between Creve Coeur Park (upper level- gravel lot by the tennis courts) and O’connor park
- distances and “relaxed attitude” workouts matched to current fitness level
Make a commitment and join us in weekly running fun and motivation.
Weekend “Long” Runs –Get your weekly long run in with your teammates. Th Girls team will meet on Saturday mornings and the Boy's team will meet on Sundays.See your Coach for specifics.
-Meet at Creve Coeur Park (upper level- gravel lot) -we will split into groups to accommodate various distances.
- Contact your Coach for time and other specifics
Sizzler 6 Hour Relay–August 10th, 6pm – 12 am– End the summer and our first week of official practice a great team building experience. You’ll remember this 6 hour team relay for years to come. It will also serve as a team fundraiser. Details will be posted on the blog this summer and explained the first day of practice.
PIRATE MILEAGE CLUB – run 300 over the 10 weeks of summer to join the club.
How it Works:
1) Record your mileage in your running log during the summer. Each entry must include miles or time spent running as well as location of the run. You can approximate 10 minutes for 1 mile. This is an honor system. Have Integrity.
2) The count starts May 27th and ends the day before our first practice (Aug. 6th)
3) 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) Run 300 miles and receive an exclusive Pirate Mileage Club T-shirt
1st day of practice is August 6th, 2012 (8-9:30 a.m. High School-Under the Bridge)
-You must have a completed sports physical and emergency card.
- Bring your Training Log
Boys Head Coach - Coach Simmons
Email: jsimmons@psdr3.org
School Phone: (314) 213-8051 ext. 8907
Girls Head Coach - Coach Fader
Email: sfader@psdr3.org
School Phone:(314) 213-8051 ext. 8314
( Excessive heat may force cancellation- Watch this blog for updates)
- meet at 6:00 pm – 8:00 pm
- Locations: alternate between Creve Coeur Park (upper level- gravel lot by the tennis courts) and O’connor park
- distances and “relaxed attitude” workouts matched to current fitness level
Make a commitment and join us in weekly running fun and motivation.
Weekend “Long” Runs –Get your weekly long run in with your teammates. Th Girls team will meet on Saturday mornings and the Boy's team will meet on Sundays.See your Coach for specifics.
-Meet at Creve Coeur Park (upper level- gravel lot) -we will split into groups to accommodate various distances.
- Contact your Coach for time and other specifics
Sizzler 6 Hour Relay–August 10th, 6pm – 12 am– End the summer and our first week of official practice a great team building experience. You’ll remember this 6 hour team relay for years to come. It will also serve as a team fundraiser. Details will be posted on the blog this summer and explained the first day of practice.
PIRATE MILEAGE CLUB – run 300 over the 10 weeks of summer to join the club.
How it Works:
1) Record your mileage in your running log during the summer. Each entry must include miles or time spent running as well as location of the run. You can approximate 10 minutes for 1 mile. This is an honor system. Have Integrity.
2) The count starts May 27th and ends the day before our first practice (Aug. 6th)
3) 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) Run 300 miles and receive an exclusive Pirate Mileage Club T-shirt
1st day of practice is August 6th, 2012 (8-9:30 a.m. High School-Under the Bridge)
-You must have a completed sports physical and emergency card.
- Bring your Training Log
Boys Head Coach - Coach Simmons
Email: jsimmons@psdr3.org
School Phone: (314) 213-8051 ext. 8907
Girls Head Coach - Coach Fader
Email: sfader@psdr3.org
School Phone:(314) 213-8051 ext. 8314
Sunday, April 22, 2012
2012 Cross Country Kick-Off Meeting
BANG!
WooHoo! If you have been waiting anxiously to get things officially started for the 2012 Cross Country Season, that time is finally here. Truthfully, the coaches have been quietly working behind the scenes for a while and are just as excited. We have a special announcement concerning a new practice (and maybe racing) location for next season and a whole summer of events lined up to share with you. So...
The Cross Country Kick-off meeting is this thursday (April 26th) during Contact Time. The Boys team will meet in Coach Simmons room (H204) and the Girls team will meet in Coach Fader's room (G114) You can see any coach (Fader, Simmons, or Zoll) for a pass.
Oh, yeah.... and don't forget we are always looking for new members.. so talk it up or bring a friend.
We hope (and plan) to see you all there and now that things are rolling, keep an eye on the blog for further announcements and information.
If you can not attend the meeting, please make sure to contact your Coach and pick up any materials handed out at the meeting.
Attn: Incoming Freshman - we realize you can't make it to the meeting, so please contact your respective coach and let us know of your interest. We can then email/snail mail you any important information. All incoming freshman are highly encouraged to attend the Cross Country Camp we will have on May 29th - June 1st. Details about the camp and all other summer events will be posted on this blog very soon...stay tuned.
Boys Coach - Coach Simmons
Email: jsimmons@psdr3.org
School Phone: (314) 213-8051 ext. 8907
Girls Coach - Coach Fader
Email: sfader@psdr3.org
School Phone:(314) 213-8051 ext. 8314
Finally, for a little XC entertainment check out a short and humouros video here.
Sunday, February 5, 2012
What is Cross Country ?
Greetings runners and runners-to-be,
This is a re-post from a while ago, but since the middle schools are visiting the high school soon I wanted to move it to the top of the blog. What follows is a little description of our beloved sport for those who have decided to check out our blog and may be interested in joining the team.
Description:
Cross Country is competitive distance running over varied terrain which may include open fields, dirt/mud, gravel and single track trails. Races are generally 2 miles for Freshman and 5k (3.1 miles) for JV and Varsity teams. Races are divided into categories of Freshman/Sophomore, JV and Varsity. Races are scored with team and individual results. Team scores consist of the combined total of a teams first five runners individual places. The team with the lowest score wins.
Who:
Technically, Pattonville boys and girls teams are separate, but we generally practice and race at the same venues. No prior running experience is necessary, but beginning runners are highly encouraged to slowly build into running over the summer. Distance running needs to be approached very gradually, so please contact one of the coaches for a training plan to start running off in a productive and injury free manor.
Program Mission
1. The development of SELF-CONFIDENCE (self esteem) and individual growth.
2. Develop a healthy and POSITIVE attitude toward hard work, competition and competitors.
3. The realization that nothing of real value is achieved without hard work and commitment.
4. Encourage sportsmanship, cooperation and TEAM unity.
5. Promote a lifelong commitment to physical fitness.
6. Create a FUN atmosphere and encourage SMILING.
7. Pursue Excellence!
Coaching Philosophy
1. Create a POSITIVE environment for learning, competition and FUN.
2. POSITIVE role modeling of FITNESS and ATTITUDE.
3. Innovative and creative methods to achieve SUCCESS and FUN.
4. Help athletes individually to approach individual potential.
5. Promote TEAM concept and mutual respect with and among athletes.
6. To have INTEGRITY.
2012 Cross Country Coaching Staff
Boys Head Coach: Coach Jeremiah Simmons
Asst. Coach: Coach Willie Wessels
Girls Head Coach: Coach Scott Fader
Asst. Coach: Coach Kathy Zoll
Length of Season:
We have pre-season training through the summer. Summer running is essential to a successful cross country season. Official practice begins the second week in August and continues till the end of October. The State meet is usually the first weekend in November.
Practice Times:
We practice at 2:30pm on school days. Students will be finished in time to ride the 5:30 activity bus.
We will occasionally have weekend practices and also practice on days without school.
Practice is REQUIRED.
Practice Sites:
Practices are held on multiple sites including school grounds, parks, and local roads.
Competitions:
Meets are usually on Saturdays, but a few are held after school on weekdays. Athletes will not compete in more than 10 races in a season. Races are usually held on school campuses or parks.
Equipment needed:
Cross Country requires very little gear and is a relatively inexpensive sport. However, a good pair of running shoes is by far the most important investment you can make in terms of expense. Many runners who have decided that Cross country is the sport for them also purchase a second pair of shoes called "spikes" for racing.
An inexpensive watch and a water bottle are also items which will be used daily.
What is a race like?
Check out the following videos to get an idea.
http://www.youtube.com/watch?v=Tf6cKNrv0Vc - watch for us getting off the bus and warming uphttp://www.youtube.com/watch?v=eIlBJ7ky4c4&feature=related - a really big local meet that we attend each year
http://www.youtube.com/watch?v=35K7YXxuXcs&feature=related - a clip from the 2009 State Meet. Watch closely for a couple Pirate runners.
That looks fun, right?
In coming 9th graders or anyone else interested in Cross Country should email or call their Coaches (see below) to introduce yourself, receive summer training info and/ or ask any questions you may have. Also, watch this blog for announcements of upcoming summer activities and other information about the Pattonville Cross Country Teams.
Boys Coach - Coach Simmons
Email: jsimmons@psdr3.org
School Phone: (314) 213-8051 ext. 8907
Girls Coach - Coach Fader
Email: sfader@psdr3.org
School Phone:(314) 213-8051 ext. 8314
Saturday, January 21, 2012
USA Cross Country Championships coming soon to our own backyard!
In case you haven't heard, an extra special event is coming soon to one of our very own cross country venues. The 2012 USA Cross Country Championships will take place on February 11, 2012 in Forest Park. In conjunction with the the national race, there are also a number of races and events for you to soak in more of the action. You can find all the details about the national championships and other events here.
Don't miss your opportunity to watch some of our countries best runners compete in the greatest sport of all time! (And it's free !, what other sport offers that?)
Sunday, December 18, 2011
Trail-Work Cross Training
What can Cross Country runners do for strength training in the winter to avoid the boredom of a weight room? Building trails on which to run seems like the best possible answer.
A big thanks goes out to Will C., Alec M. and Daniel L. for representing the Pattonville Cross Country team by volunteering in the GORG trail work day at Creve Coeur Park on Saturday December 17th. Mr. L , the Bros. M and myself also joined our Pirate runners in the fun and "strength training " of building new trails in the park. You can check out the trails in construction pics below or better yet, go run them. Let's also give a collective thought of thanks to the GORC organization and the St. Louis County Parks for building such a cool network of trails for our running and mountain biking pleasure. You can find more information for trail work volunteering opportunities this Spring at the GORC website here. We will definitely be joining them again for a workday or two next year.
A big thanks goes out to Will C., Alec M. and Daniel L. for representing the Pattonville Cross Country team by volunteering in the GORG trail work day at Creve Coeur Park on Saturday December 17th. Mr. L , the Bros. M and myself also joined our Pirate runners in the fun and "strength training " of building new trails in the park. You can check out the trails in construction pics below or better yet, go run them. Let's also give a collective thought of thanks to the GORC organization and the St. Louis County Parks for building such a cool network of trails for our running and mountain biking pleasure. You can find more information for trail work volunteering opportunities this Spring at the GORC website here. We will definitely be joining them again for a workday or two next year.
Sunday, December 4, 2011
Cross Country Winter Events
The winter season is here and with it a chance to enjoy running in new surroundings. Imagine cruising your local trails without bugs, poison ivy, or stinging nettles. Sidewalk and bike paths are now void of crowds and first tracks in a fresh snow fall may lead to one of the most memorable runs of the year. The approach to winter running should be that of pure enjoyment for running, maintaining your fitness, and collecting miles to build upon in the spring. Frequent runs and workouts will also get you through the cold dark days of winter feeling happier and prevent damage from the overindulgent push of the holiday season. If you include at least one tempo, one long run and two strength workouts per week you will find yourself fit and healthy for Track or whatever other Spring endeavors you may have planned. Real runners run all year round. There is no off-season, only different seasons. Enjoy them all.
That said, we have a couple winter events for team members (family or PHS XC alumni are also invited) to announce this winter. In the season of giving, the first is a chance to give back to our community by supporting trail building in our local parks. The second is simply a challenge to help with running motivation over winter break.
Creve Couer Park Trail Work- Community Service Opportunity
Description - Assist local trail advocacy group GORC in maintaining/ building trails at Creve Coeur Park. PHS Students will receive PHS Community Service hours for time spent working.
Who - Team members, family and PHS XC Alumni.- Of course anyone can help out at GORC workdays, but they request notice of participation beforehand. Those planning to be part of our group can simply reply to Coach Fader (see below)
When - December 17 from 9am-1pm (you do not have to work for the entire period)
Where- Creve Coeur Park upper level - we will meet at the Gravel lot and then meet up with the GORC crew at whatever location they specify.
What to expect and bring- Here is a article from GORC about a typical workday
How to Sign up -Team members wishing to receive community service and anyone else wishing to be part of the PHS XC group should email Coach Fader at sfader@psdr3.org with their intentions to participate by Monday, December 12th. This will allow us to contact GORC and give them a estimate of our groups size.
GORC offers workdays throughout the year and you can always sign up on your own for further community service or just to help out through their website.
SNOWFLAKE 60 - Winter Challenge
Need a little extra motivation getting out the door during the holidays? Winter break is meant as a break from school , but shouldn't be a disruption to your running enjoyment. Finding that extra incentive to get out the door can be tough during the rush of the holidays or a cold blustery morning. Seasoned runners know any day with a run is better than a day without, so with that in mind we have created a little challenge to keep you running through the break.
Introducing the Snowflake 60...run a total of 60 miles over the period of Winter break.
SNOW FLAKE 60 Details:
Who: A challenge open to all PHS cross country runners, their family members and or PHS XC Alumni.
When: The dates line up exactly with the PHS winter break. The official mileage count starts December 23 and ends January 3rd. (that's 12 days)
What: Run a total of 60 miles between Dec. 23 and January 3rd. Sixty miles averages out to 5 miles per day, but mileage can be broken up however and whenever during the specified period.
Those who complete the challenge and follow the short and simple rules below will earn a hand made limited edition Snowflake 60 mug by a local coach/potter.
How to sign up:- You must email Coach Fader your intentions to participate in the Snowflake 60 challenge before December 23rd at sfader@psdr3.org Entries after the 23rd will not be accepted into the challenge. There is no entry fee, all we ask is you make a commitment to your fitness and declare your intentions ahead of time. No penalty if you don't succeed, but you will have the satisfaction of at least trying and some good winter runs to boot.
A list of participants (first name or nick-name only) will be posted on the blog as well as a place to record your daily runs if you join as PHSXC blog member.
The Rules:
- You must have signed up by December 23 to participate(see above)
- All runs must be completed on or between December 23rd and January 3rd. Runs before or after this time period don't count toward the challenge, but do add to your life total as a runner.
- Runs must be runs. Walking, skipping, cycling, nordic tracking, rowing, swimming, inline skating, lolly gagging or anything else other than good ole' fashioned running doesn't count.
- You CAN run on a treadmill...if you must.....but c'mon really? You are a cross country runner not some wimpy gym rat.
- All runs must be documented with time, distance and a brief route description. Documentation may be a daily posting in the comments section of the Snowflake 60 blog post, a photo copy of your training log, a Microsoft Word document or any other documentation describing all your runs totaling 60 miles you can get me by January 7th.
If you have a particularly eventful run to share, join the PHS XC blog and leave a note under the (soon to come) Snowflake 60 special post.
-Documentation for all runs must be delivered or emailed to Coach Fader by Saturday January 7th. Those who send incomplete documentation, fall short on mileage or who are later than January 7th with documentation will have to live with the simple satisfaction of achieving their goal..in other words...no mug for you.
So there you have it. Who is ready to have fun embracing the elements, stay fit and accomplish something cool over the break? Feel free to pass the word around to those who may have not seen the blog recently (lots of you I'd guess) Also, please remember to contact me to get in on the fun or if you have any questions.
Happy winter running!
Coach Fader
email: sfader@psdr3.org
Sunday, October 30, 2011
2011 XC Season End Announcements
Unfortunately, our season has come to an end. It is a bit sooner than we would like, but we have had a great season and much to be thankful for as a team. This blog will become less active until the spring and the preparation for the 2012 XC season, but check back from time to time for the occasional post about winter running opportunities and a few motivational winter running posts. Running is a year round activity, so just because the XC season is over does not mean you have to stop enjoying running. A new "season" of running begins now in which you can simply enjoy all the benefits while recovering from the "racing" season. Plus, you will be hungry to race come track in the spring. Real runners never stop running all together, they just enjoy all the different seasons of the year. So take a short break from running (a week or so, and you can still cross train) and then jump right back to embrace the laid back style of the winter running season. Remember, it's much harder to get your fitness back than to maintain and enjoy it through the winter.
End of the season meetings: The boys team is meeting this week on wednesday. See Coach Simmons for details. We would also like to also have a Girl's team meeting, but have a conflict with the swimming meeting after school this wednesday. Watch the blog or listen to the school announcements for an upcoming after school Girl's team meeting.
Other Announcements:
-Team picture orders - If you ordered pictures please see you Coach to pick them up.
- Uniforms and sweats should be clean and turned in directly to your Coach by November 11th. They must be in a bag with a tag clearly identifying your name. DO NOT leave them in one of our rooms laying around if we are not there.
-A big thanks goes out to all those of you who have given us some great photos to use in the slide show.
- Team members- don't forget to put together a "special award" for the teammate you selected. Coaches may be able to help if you need ideas. Also, If you can not attend the awards banquet please notify your Coach so we can arrange to have your person still receive a special award.
- Team Members - Community Service Opportunity- Give back to your sport and community by helping a trail building organization called GORC with trail maintenance at Creve Coeur Park on December 17th beginning at 9:00am. You can also earn community service hours at school for your help. Mark your calendars now and watch the blog for more details as the date draws nearer. Just think how cool it will be to run on trails that you help build and maintain. See Coach Fader if you would like to help out.
-Awards Night
2011 Cross Country Awards Information
What ?
An evening to celebrate the Cross Country season, share memories, present awards, plan for the future, and a slide show to wrap it all up. We will enjoy pizza and a few desserts while giving out the awards.
When ?
Monday, November 21 beginning at 6:00pm.
Tentative Schedule
6:00-7:00 Individual awards, senior speeches (optional), special awards
7:00-8:00 move to auditorium for slide show
Where ?
Meet in the PHS cafeteria for eats and awards. We will move to the Auditorium for the slide show after the awards. (No food/drink in the auditorium, please)
What should I do?
- Show up with family and friends
- bring your fun award for your designated team member (ask your Coach if unsure who that is)
- bring a dessert (optional)
Dress?
Nice, but casual
**You must have turned in your sweats and uniform to receive your award! **
Most importantly, even though this XC season may be over, RUN for your life!
End of the season meetings: The boys team is meeting this week on wednesday. See Coach Simmons for details. We would also like to also have a Girl's team meeting, but have a conflict with the swimming meeting after school this wednesday. Watch the blog or listen to the school announcements for an upcoming after school Girl's team meeting.
Other Announcements:
-Team picture orders - If you ordered pictures please see you Coach to pick them up.
- Uniforms and sweats should be clean and turned in directly to your Coach by November 11th. They must be in a bag with a tag clearly identifying your name. DO NOT leave them in one of our rooms laying around if we are not there.
-A big thanks goes out to all those of you who have given us some great photos to use in the slide show.
- Team members- don't forget to put together a "special award" for the teammate you selected. Coaches may be able to help if you need ideas. Also, If you can not attend the awards banquet please notify your Coach so we can arrange to have your person still receive a special award.
- Team Members - Community Service Opportunity- Give back to your sport and community by helping a trail building organization called GORC with trail maintenance at Creve Coeur Park on December 17th beginning at 9:00am. You can also earn community service hours at school for your help. Mark your calendars now and watch the blog for more details as the date draws nearer. Just think how cool it will be to run on trails that you help build and maintain. See Coach Fader if you would like to help out.
-Awards Night
2011 Cross Country Awards Information
What ?
An evening to celebrate the Cross Country season, share memories, present awards, plan for the future, and a slide show to wrap it all up. We will enjoy pizza and a few desserts while giving out the awards.
When ?
Monday, November 21 beginning at 6:00pm.
Tentative Schedule
6:00-7:00 Individual awards, senior speeches (optional), special awards
7:00-8:00 move to auditorium for slide show
Where ?
Meet in the PHS cafeteria for eats and awards. We will move to the Auditorium for the slide show after the awards. (No food/drink in the auditorium, please)
What should I do?
- Show up with family and friends
- bring your fun award for your designated team member (ask your Coach if unsure who that is)
- bring a dessert (optional)
Dress?
Nice, but casual
**You must have turned in your sweats and uniform to receive your award! **
Most importantly, even though this XC season may be over, RUN for your life!
Sunday, October 23, 2011
Conference and District Meet results
Conference Meet Results
Our championships for the season begins with the Suburban North Conference Championships and on a day with perfect conditions, a fast course and nice weather both teams showed that they were ready for the competition. Here is Coach Simmons' well written review from the PHS athlectics website.
Girl Pirates Win Suburban North Conference, Boys Finish 3rd
The Pirate Cross Country team was at Koch Park again on Saturday, October 15th, to compete in the Suburban North Conference Championship. Peaking at the right time, many team members lowered their personal records by a signficant amount. Continued improvement by all runners allowed the team to place well at both the varsity and junior varsity levels. The girls varsity team won the meet scoring an impressive 27 points, while the boys varsity finished third with 63. On the junior varsity level, the girls team finished second and the boys team finished fourth. Elise Amo finished the championship sweep in the girls varsity race by winning in a time of 21:16. Individual medalist for the Pirates included the following:
Girls Varsity
Elise Amo - 1st - 21:16
Sarah Mohrmann - 5th - 22:38
Kirby McClain - 6th - 22:49
Laura Fulton - 8th - 22:54
Katie Breakfield - 11th - 23:29
Gabby Pirrie - 15th - 24:14
Boys Varsity
Will Chaney - 9th - 18:02
Nathan Levanthal - 11th - 18:12
Kevin Lasserre - 12th - 18:18
Trystan Alexander - 15th - 18:30
Girls JV
Riley Ayers - 4th - 24:56
Aviva Englander - 6th - 25:31
Breanna Kellogg - 8th - 25:49
District Meet Results
One of the most important meets for the season for the Varsity teams is the District Meet. Only the top 4 teams (of each Boys and Girls race) of the 11 schools in our district will move on to Sectional competition. The top 30 individuals in each race are also allowed to move on as individuals. Sadly, both boys and girls varsity teams failed to qualify for Sectionals, but we do have one Pirate racer who rose to challenge of the the days tough competition to earn a spot on the Sectional meet starting line. Congratulations to Will C. on qualifying as an individual for the Sectional 2 Cross Country meet!
Our championships for the season begins with the Suburban North Conference Championships and on a day with perfect conditions, a fast course and nice weather both teams showed that they were ready for the competition. Here is Coach Simmons' well written review from the PHS athlectics website.
Girl Pirates Win Suburban North Conference, Boys Finish 3rd
The Pirate Cross Country team was at Koch Park again on Saturday, October 15th, to compete in the Suburban North Conference Championship. Peaking at the right time, many team members lowered their personal records by a signficant amount. Continued improvement by all runners allowed the team to place well at both the varsity and junior varsity levels. The girls varsity team won the meet scoring an impressive 27 points, while the boys varsity finished third with 63. On the junior varsity level, the girls team finished second and the boys team finished fourth. Elise Amo finished the championship sweep in the girls varsity race by winning in a time of 21:16. Individual medalist for the Pirates included the following:
Girls Varsity
Elise Amo - 1st - 21:16
Sarah Mohrmann - 5th - 22:38
Kirby McClain - 6th - 22:49
Laura Fulton - 8th - 22:54
Katie Breakfield - 11th - 23:29
Gabby Pirrie - 15th - 24:14
Boys Varsity
Will Chaney - 9th - 18:02
Nathan Levanthal - 11th - 18:12
Kevin Lasserre - 12th - 18:18
Trystan Alexander - 15th - 18:30
Girls JV
Riley Ayers - 4th - 24:56
Aviva Englander - 6th - 25:31
Breanna Kellogg - 8th - 25:49
District Meet Results
One of the most important meets for the season for the Varsity teams is the District Meet. Only the top 4 teams (of each Boys and Girls race) of the 11 schools in our district will move on to Sectional competition. The top 30 individuals in each race are also allowed to move on as individuals. Sadly, both boys and girls varsity teams failed to qualify for Sectionals, but we do have one Pirate racer who rose to challenge of the the days tough competition to earn a spot on the Sectional meet starting line. Congratulations to Will C. on qualifying as an individual for the Sectional 2 Cross Country meet!
News of the week: Oct. 24-29
Practice Week of Oct. 24-29
Sadly, the Girls team is finished for the season. Team members should make sure to read the important information in the second part of this post and watch the blog for a season wrap-up post and other running opportunities that may occur.
Mon. 24th - PHS campus see Coach Simmons for times
Tues. 25th - PHS campus see Coach Simmons for times
Wed. 26th - Findley Memorial Inv.- bus to Forest park (details below) JV boys race, everyone else practice and support- estimating return to PHS 6:15-6:30pm
Thurs 27th - Middle School XC Meet at Vago Park
Friday 28th - Boys- see Coach Simmons for Instruction
Saturday 29th- Sectional 2 Meet (Details Below)
MEET INFO. for the week:
Findley Memorial JV and Freshman Invitational: Only boys will race: Sectional qualifiers will practice and everyone else will support our runners in the race.
Date: Wednesday Oct. 27
Location: Forest Park - Central fields (same location as the Forest Park XC Festival)
Time: 4:30 Freshman boys race, 5:10 JV boys race
Awards: Both races: 2 team trophies and 40 medals (top 10 awarded after race)
Return to PHS: approximately 6:45 -7:00 pm
Directions: The race course is located on the Central Ball Fields in Forest Park.
- Hwy I- 70 east
- South on Hwy I- 170
- East on Forest Park Parkway (left turn off the exit ramp)
- Follow the Lindell Exit off Forest Park Parkway
- Left on Lindell (once on Lindell look immediately to your right for Government Dr. into Forest Park)
-Right on Government Drive into the park
- quick Left on Grand Dr. cross over a small bridge and you will be facing the Central Fields. Veer left on Grand on to Jefferson… OR right on to Union and find a parking spot.
Sectional 2 Meet - only Sectional qualifiers race (Congrats Will !)
The top 30 individuals and top 4 teams advance to the State meet.
Date: Saturday, October 29
Location: McNair Park
Time Schedule:
Varsity Girls 11:00
Varsity Boys 11:45
Awards Ceremony 12:45 (30 medals in each race, team plaque for 1st place)
Driving Directions to McNair Park:
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.
Pattonville Middle School Cross Country Meet- Vago Park - Race start 3:45
On thursday October 27 we are hosting a cross country Meet for the Pattonville Middle Schools. There will only be 1 race of combined boys and girls. PHS team members should make it a point to be there to give back to the sport, support the middle school program and help recruit for our team by helping out. Coaches and PHS athletes can car pool to Vago for the meet. Please see your Coach to arrange transportation.
Upcoming Dates of Importance:
Saturday, November 5th - Missouri State Championships Meet - Oak Hills Golf Course, Jefferson City (only for qualifying teams or individuals)
Monday, November 21st - PHS Cross Country Awards Night 6-8pm (details in next weeks post)
Saturday, December 17th - Community Service Opportunity - building trails: 9:00am Creve Coeur park (details below)
Other Announcements:
-Team picture orders were delivered late last week. If you ordered pictures please see you Coach to pick them up.
- Uniforms and sweats should be clean and turned in directly to your Coach by November 11th. They must be in a bag with a tag clearly identifying your name. DO NOT leave them in one of our rooms laying around if we are not there.
- Team Members and Parents - Soon it will be time to assemble a slide show for the Awards night. We will gladly provide a disc or flash drive if anyone has photos from the season they would like to share . We could also use some music suggestions (unless ya like Coach Fader's "old timey" stuff, and I think Coach Simmons likes Disco) Thanks to those parents who have already given us some great photos!
- Team members- don't forget to put together a "special award" for the teammate you selected. Coaches may be able to help if you need ideas. Also, If you can not attend the awards banquet please notify your Coach so we can arrange to have your person still receive a special award.
- Team Members - Community Service Opportunity- Give back to your sport and community by helping out with trail building at Creve Coeur Park on December 17th beginning at 9:00am. You can also earn community service hours at school for your help. Mark your calendars now and watch the blog for more details as the date draws nearer. Just think how cool it willbe to run on trails that you help build and maintain. See Coach Fader if you have any questions.
Sadly, the Girls team is finished for the season. Team members should make sure to read the important information in the second part of this post and watch the blog for a season wrap-up post and other running opportunities that may occur.
Mon. 24th - PHS campus see Coach Simmons for times
Tues. 25th - PHS campus see Coach Simmons for times
Wed. 26th - Findley Memorial Inv.- bus to Forest park (details below) JV boys race, everyone else practice and support- estimating return to PHS 6:15-6:30pm
Thurs 27th - Middle School XC Meet at Vago Park
Friday 28th - Boys- see Coach Simmons for Instruction
Saturday 29th- Sectional 2 Meet (Details Below)
MEET INFO. for the week:
Findley Memorial JV and Freshman Invitational: Only boys will race: Sectional qualifiers will practice and everyone else will support our runners in the race.
Date: Wednesday Oct. 27
Location: Forest Park - Central fields (same location as the Forest Park XC Festival)
Time: 4:30 Freshman boys race, 5:10 JV boys race
Awards: Both races: 2 team trophies and 40 medals (top 10 awarded after race)
Return to PHS: approximately 6:45 -7:00 pm
Directions: The race course is located on the Central Ball Fields in Forest Park.
- Hwy I- 70 east
- South on Hwy I- 170
- East on Forest Park Parkway (left turn off the exit ramp)
- Follow the Lindell Exit off Forest Park Parkway
- Left on Lindell (once on Lindell look immediately to your right for Government Dr. into Forest Park)
-Right on Government Drive into the park
- quick Left on Grand Dr. cross over a small bridge and you will be facing the Central Fields. Veer left on Grand on to Jefferson… OR right on to Union and find a parking spot.
Sectional 2 Meet - only Sectional qualifiers race (Congrats Will !)
The top 30 individuals and top 4 teams advance to the State meet.
Date: Saturday, October 29
Location: McNair Park
Time Schedule:
Varsity Girls 11:00
Varsity Boys 11:45
Awards Ceremony 12:45 (30 medals in each race, team plaque for 1st place)
Driving Directions to McNair Park:
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.
Pattonville Middle School Cross Country Meet- Vago Park - Race start 3:45
On thursday October 27 we are hosting a cross country Meet for the Pattonville Middle Schools. There will only be 1 race of combined boys and girls. PHS team members should make it a point to be there to give back to the sport, support the middle school program and help recruit for our team by helping out. Coaches and PHS athletes can car pool to Vago for the meet. Please see your Coach to arrange transportation.
Upcoming Dates of Importance:
Saturday, November 5th - Missouri State Championships Meet - Oak Hills Golf Course, Jefferson City (only for qualifying teams or individuals)
Monday, November 21st - PHS Cross Country Awards Night 6-8pm (details in next weeks post)
Saturday, December 17th - Community Service Opportunity - building trails: 9:00am Creve Coeur park (details below)
Other Announcements:
-Team picture orders were delivered late last week. If you ordered pictures please see you Coach to pick them up.
- Uniforms and sweats should be clean and turned in directly to your Coach by November 11th. They must be in a bag with a tag clearly identifying your name. DO NOT leave them in one of our rooms laying around if we are not there.
- Team Members and Parents - Soon it will be time to assemble a slide show for the Awards night. We will gladly provide a disc or flash drive if anyone has photos from the season they would like to share . We could also use some music suggestions (unless ya like Coach Fader's "old timey" stuff, and I think Coach Simmons likes Disco) Thanks to those parents who have already given us some great photos!
- Team members- don't forget to put together a "special award" for the teammate you selected. Coaches may be able to help if you need ideas. Also, If you can not attend the awards banquet please notify your Coach so we can arrange to have your person still receive a special award.
- Team Members - Community Service Opportunity- Give back to your sport and community by helping out with trail building at Creve Coeur Park on December 17th beginning at 9:00am. You can also earn community service hours at school for your help. Mark your calendars now and watch the blog for more details as the date draws nearer. Just think how cool it willbe to run on trails that you help build and maintain. See Coach Fader if you have any questions.
Saturday, October 15, 2011
News of the Week: Oct. 17-22
Practice Week of Oct. 17th- 22nd
Daily Practice time is 2:30-5:25 Mon-Thurs and 2:30 -4:50 on *Fridays (unless otherwise noted)- Meet in your coach's classroom (Boys - Coach Simmons) (Girls - Coach Zoll)
* The activity bus only runs at 5:00pm on friday
Mon. 17th - PHS campus
Tues. 18th - PHS campus (finished by 4:15 bus)
Wed. 19th - Boy's team practice on PHS campus
- Girl's Team Finn Dawg Inv.- bus to Kirkwood park (details below) JV girls race, Varsity practice and support
Thurs 20th - PHS campus (JV girls are not required to attend)
Friday 21st - Boy's team -short practice/Girls team -No practice
Saturday 22th- District 4 Meet (Details Below)**All athletes are expected to attend and will be provided bus transportation.
MEET INFO. for the week:
Finn Dawg Invitational: Only JV girls will race, the Varsity Girls team will practice at the park and support our runners in the race.
Date: Wednesday Oct. 19
Location: Kirkwood Park
Time: 4:30 JV girls race
Awards: 25 medals (medals awarded in the chute)
Return to PHS: approximately 6:15- 6:30pm
Directions to Kirkwood park:
-270 South
- Left (east) on Dougherty Ferry
- Right on N. Ballas
- Veer left on West Adams
- Right on Geyer
-The park will be on the right, off Geyer.
District 4 Meet - (only Varsity teams will race)
The top 30 individuals and top 4 teams qualify for the Sectional meet.
Date: Saturday October 22
Location: McNair Park
Time Schedule:
Bus leaves PHS stadium at 8:30 am (be there by 8:20am)
Varsity Girls 10:00
Varsity Boys 10:45
Awards Ceremony 11:45 (30 medals in each race, team plaque for 1st place)
Return to PHS about 12:45 pm
Driving Directions to McNair Park:
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.
UPCOMING EVENTS/MEETS
Wednesday, Oct. 26 Findley Memorial Invitational (Boys only)- Forest Park Sectional Qualifiers can not race, but will attend.
Saturday, Oct. 29 - Sectional meet - McNair Park (only for qualifying teams or individuals)
Saturday, November 5th - Missouri State Championships Meet - Oak Hills Golf Course, Jefferson City (only for qualifying teams or individuals)
Monday, November 21st - PHS Cross Country Awards Night 6-8pm
Other Announcements:
- Bring sweats and extra clothes to practice everyday
- Uniforms and sweats should be clean and turned in directly to your Coach by November 11th. They must be in a bag with a tag clearly identifying your name. DO NOT leave them in one of our rooms laying around if we are not there.
- Team Members and Parents - Soon it will be time to assemble a slide show for the Awards night. We will gladly provide a disc or flash drive if anyone has photos from the season they would like to share . We could also use some music suggestions (unless ya like Coach Fader's "old timey" stuff, and I think Coach Simmons likes Disco)
- Team members- don't forget to put together a "special award" for the teammate you selected. Coaches may be able to help if you need ideas. Also, If you can not attend the awards banquet please notify your Coach so we can arrange to have your person still receive a special award.
Quote of the Week: It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly, who errs and comes up short again and again; who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement; and who at the worst, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat. (Teddy Roosevelt) (Girls team - feel free to substitute the words "woman" and "hers" where needed)
Daily Practice time is 2:30-5:25 Mon-Thurs and 2:30 -4:50 on *Fridays (unless otherwise noted)- Meet in your coach's classroom (Boys - Coach Simmons) (Girls - Coach Zoll)
* The activity bus only runs at 5:00pm on friday
Mon. 17th - PHS campus
Tues. 18th - PHS campus (finished by 4:15 bus)
Wed. 19th - Boy's team practice on PHS campus
- Girl's Team Finn Dawg Inv.- bus to Kirkwood park (details below) JV girls race, Varsity practice and support
Thurs 20th - PHS campus (JV girls are not required to attend)
Friday 21st - Boy's team -short practice/Girls team -No practice
Saturday 22th- District 4 Meet (Details Below)**All athletes are expected to attend and will be provided bus transportation.
MEET INFO. for the week:
Finn Dawg Invitational: Only JV girls will race, the Varsity Girls team will practice at the park and support our runners in the race.
Date: Wednesday Oct. 19
Location: Kirkwood Park
Time: 4:30 JV girls race
Awards: 25 medals (medals awarded in the chute)
Return to PHS: approximately 6:15- 6:30pm
Directions to Kirkwood park:
-270 South
- Left (east) on Dougherty Ferry
- Right on N. Ballas
- Veer left on West Adams
- Right on Geyer
-The park will be on the right, off Geyer.
District 4 Meet - (only Varsity teams will race)
The top 30 individuals and top 4 teams qualify for the Sectional meet.
Date: Saturday October 22
Location: McNair Park
Time Schedule:
Bus leaves PHS stadium at 8:30 am (be there by 8:20am)
Varsity Girls 10:00
Varsity Boys 10:45
Awards Ceremony 11:45 (30 medals in each race, team plaque for 1st place)
Return to PHS about 12:45 pm
Driving Directions to McNair Park:
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.
UPCOMING EVENTS/MEETS
Wednesday, Oct. 26 Findley Memorial Invitational (Boys only)- Forest Park Sectional Qualifiers can not race, but will attend.
Saturday, Oct. 29 - Sectional meet - McNair Park (only for qualifying teams or individuals)
Saturday, November 5th - Missouri State Championships Meet - Oak Hills Golf Course, Jefferson City (only for qualifying teams or individuals)
Monday, November 21st - PHS Cross Country Awards Night 6-8pm
Other Announcements:
- Bring sweats and extra clothes to practice everyday
- Uniforms and sweats should be clean and turned in directly to your Coach by November 11th. They must be in a bag with a tag clearly identifying your name. DO NOT leave them in one of our rooms laying around if we are not there.
- Team Members and Parents - Soon it will be time to assemble a slide show for the Awards night. We will gladly provide a disc or flash drive if anyone has photos from the season they would like to share . We could also use some music suggestions (unless ya like Coach Fader's "old timey" stuff, and I think Coach Simmons likes Disco)
- Team members- don't forget to put together a "special award" for the teammate you selected. Coaches may be able to help if you need ideas. Also, If you can not attend the awards banquet please notify your Coach so we can arrange to have your person still receive a special award.
Quote of the Week: It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly, who errs and comes up short again and again; who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement; and who at the worst, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat. (Teddy Roosevelt) (Girls team - feel free to substitute the words "woman" and "hers" where needed)
Thursday, October 6, 2011
News of the Week: Oct. 10- 15
Practice Week of Oct. 10th- 15th
Daily Practice time is 2:30-5:25 Mon-Thurs and 2:30 -4:50 on *Fridays (unless otherwise noted)- Meet in your coach's classroom (Boys - Coach Simmons) (Girls - Coach Zoll)
* The activity bus only runs at 5:00pm on friday
Mon. 10th - PHS campus
Tues. 11th - No Practice-Testing Day - make sure to run on your own
Wed. 12th - Car pool to Creve Coeur or PHS campus as alternate.
Thurs 13th - Bus to McNair Park (tour the district course)
Friday 14th - Varsity only practice at PHS, finished by 4:00.
Saturday 15th- Suburban North Conference Meet (Details Below)
Suburban North Conference Meet - Oct. 15th
Meet at the stadium at 7:20am, Bus leaves at 7:30
Location: Koch Park
Race Schedule
9:15 Varsity Boys (15 medals)
10:00 Varsity Girls (15 medals)
10:35 JV Boys and Girls (common start, boys and girls will be sorted at finish line)
Directions to Koch Park:
- take 27o east/north
- exit at McDonnell and turn left off exit ramp
- McDonnell becomes Howdershell - stay straight
Koch Park is located at the corner of Charbonier and Howdershell - Turn left onto Charbonier and then another left into the park.
Important dates for the remainder of the 2011 XC season
Wednesday, Oct. 19 - Finn Dawg Inv.(Girls only) - Kirkwood park Only JV/Freshman Girls (no Varsity members) will race and this will be the final race of the season for those groups This meet also marks the last day of required practice for all girls team members other than Varsity runners. However, all team members are expected to attend the District Cross Country meet.
Saturday, Oct. 22- District meet - McNair Park- (only Varsity race)
Wednesday, Oct. 26 Boys - Findley Memorial Invitational (Boys only)- Forest Park Only JV/Freshman Boys (no Varsity members) will race and this will be the final race of the season for those groups
Saturday, Oct. 30 - Sectional meet - McNair Park (only for qualifying teams or individuals)
Saturday, November 6th - Missouri State Championships Meet - Oak Hills Golf Course, Jefferson City (only for qualifying teams or individuals)
Monday, November 21nd - PHS Cross Country Awards Night 6-8pm
Other Announcements:
- Bring sweats and extra clothes to practice everyday.- The weather has been nice lately, but it could change quickly, so be prepared for cool temps or rain everyday.
Quote of the Week: Most people run a race to see who is fastest. I run a race to see who has the most guts. ~Steve Prefontaine (If you don't know who he is, look him up...an essential history lesson for all racers)
Daily Practice time is 2:30-5:25 Mon-Thurs and 2:30 -4:50 on *Fridays (unless otherwise noted)- Meet in your coach's classroom (Boys - Coach Simmons) (Girls - Coach Zoll)
* The activity bus only runs at 5:00pm on friday
Mon. 10th - PHS campus
Tues. 11th - No Practice-Testing Day - make sure to run on your own
Wed. 12th - Car pool to Creve Coeur or PHS campus as alternate.
Thurs 13th - Bus to McNair Park (tour the district course)
Friday 14th - Varsity only practice at PHS, finished by 4:00.
Saturday 15th- Suburban North Conference Meet (Details Below)
Suburban North Conference Meet - Oct. 15th
Meet at the stadium at 7:20am, Bus leaves at 7:30
Location: Koch Park
Race Schedule
9:15 Varsity Boys (15 medals)
10:00 Varsity Girls (15 medals)
10:35 JV Boys and Girls (common start, boys and girls will be sorted at finish line)
Directions to Koch Park:
- take 27o east/north
- exit at McDonnell and turn left off exit ramp
- McDonnell becomes Howdershell - stay straight
Koch Park is located at the corner of Charbonier and Howdershell - Turn left onto Charbonier and then another left into the park.
Important dates for the remainder of the 2011 XC season
Wednesday, Oct. 19 - Finn Dawg Inv.(Girls only) - Kirkwood park Only JV/Freshman Girls (no Varsity members) will race and this will be the final race of the season for those groups This meet also marks the last day of required practice for all girls team members other than Varsity runners. However, all team members are expected to attend the District Cross Country meet.
Saturday, Oct. 22- District meet - McNair Park- (only Varsity race)
Wednesday, Oct. 26 Boys - Findley Memorial Invitational (Boys only)- Forest Park Only JV/Freshman Boys (no Varsity members) will race and this will be the final race of the season for those groups
Saturday, Oct. 30 - Sectional meet - McNair Park (only for qualifying teams or individuals)
Saturday, November 6th - Missouri State Championships Meet - Oak Hills Golf Course, Jefferson City (only for qualifying teams or individuals)
Monday, November 21nd - PHS Cross Country Awards Night 6-8pm
Other Announcements:
- Bring sweats and extra clothes to practice everyday.- The weather has been nice lately, but it could change quickly, so be prepared for cool temps or rain everyday.
Quote of the Week: Most people run a race to see who is fastest. I run a race to see who has the most guts. ~Steve Prefontaine (If you don't know who he is, look him up...an essential history lesson for all racers)
Saturday, October 1, 2011
News of the Week: Oct. 3rd-8th
Practice Week of Oct.3rd- 8th
Daily Practice time is 2:30-5:25 mon-thurs and 2:30 -4:50 on *fridays (unless otherwise noted)- Meet in your coach's classroom (Boys - Coach Simmons) (Girls - Coach Zoll)
* The activity bus only runs at 5:00pm on friday
Mon. 3rd - PHS campus
Tues. 4th - Drive to Creve Coeur Upper level
Wed. 5th - PHS Campus.... finished by 4:15 activity bus (parent/ teacher conferences)
Thurs 6th - PHS Campus...finished by 4:15 activity bus (parent/teacher conferences)
Friday 7th - No School - (optional special practice) "Apple Run" - meet at PHS at 7:30am -Coaches will drive all to Pere Marquette State Park for some trail running and hills of epic proportion. Distance will be adjusted based on ability level. After our run we will drive to nearby Eckert's Orchard (or possibly a different orchard) in Grafton and enjoy some post run apple picking and munching. Some apples will be purchased for all, but bring money if you wish to have your own bag of apples or buy anything else at Eckerts. We will return to the high school around 1:00.
Bring an extra t-shirt/dry clothes to change into after our run (there is a lodge at the park to change)
Saturday Oct. 8th - 8-10:30 am Morning Practice (Varsity required) - all team members looking to be the best they can be should participate. We will meet in teh PHS commons and carpool out to McNair Park for practice.
Important dates for the remainder of the 2011 XC season
Saturday, Oct. 15 - Surburban North Conference Meet - Koch Park
Wednesday, Oct. 19 - Finn Dawg Inv.(Girls only) - Kirkwood park Only JV/Freshman Girls (no Varsity members) will race and this will be the final race of the season for those groups This meet also marks the last day of required practice for all girls team members other than Varsity runners. However, all team members are expected to attend the District Cross Country meet.
Saturday, Oct. 22- District meet - McNair Park- (only Varsity race)
Wednesday, Oct. 26 Boys - Findley Memorial Invitational (Boys only)- Forest Park Only JV/Freshman Boys (no Varsity members) will race and this will be the final race of the season for those groups
Saturday, Oct. 30 - Sectional meet - McNair Park (only for qualifying teams or individuals)
Saturday, November 6th - Missouri State Championships Meet - Oak Hills Golf Course, Jefferson City (only for qualifying teams or individuals)
Monday, November 21nd - PHS Cross Country Awards Night 6-8pm
Quote of the week:"My feeling is that any day I am too busy to run is a day that I am too busy."
--John Bryant
Daily Practice time is 2:30-5:25 mon-thurs and 2:30 -4:50 on *fridays (unless otherwise noted)- Meet in your coach's classroom (Boys - Coach Simmons) (Girls - Coach Zoll)
* The activity bus only runs at 5:00pm on friday
Mon. 3rd - PHS campus
Tues. 4th - Drive to Creve Coeur Upper level
Wed. 5th - PHS Campus.... finished by 4:15 activity bus (parent/ teacher conferences)
Thurs 6th - PHS Campus...finished by 4:15 activity bus (parent/teacher conferences)
Friday 7th - No School - (optional special practice) "Apple Run" - meet at PHS at 7:30am -Coaches will drive all to Pere Marquette State Park for some trail running and hills of epic proportion. Distance will be adjusted based on ability level. After our run we will drive to nearby Eckert's Orchard (or possibly a different orchard) in Grafton and enjoy some post run apple picking and munching. Some apples will be purchased for all, but bring money if you wish to have your own bag of apples or buy anything else at Eckerts. We will return to the high school around 1:00.
Bring an extra t-shirt/dry clothes to change into after our run (there is a lodge at the park to change)
Saturday Oct. 8th - 8-10:30 am Morning Practice (Varsity required) - all team members looking to be the best they can be should participate. We will meet in teh PHS commons and carpool out to McNair Park for practice.
Important dates for the remainder of the 2011 XC season
Saturday, Oct. 15 - Surburban North Conference Meet - Koch Park
Wednesday, Oct. 19 - Finn Dawg Inv.(Girls only) - Kirkwood park Only JV/Freshman Girls (no Varsity members) will race and this will be the final race of the season for those groups This meet also marks the last day of required practice for all girls team members other than Varsity runners. However, all team members are expected to attend the District Cross Country meet.
Saturday, Oct. 22- District meet - McNair Park- (only Varsity race)
Wednesday, Oct. 26 Boys - Findley Memorial Invitational (Boys only)- Forest Park Only JV/Freshman Boys (no Varsity members) will race and this will be the final race of the season for those groups
Saturday, Oct. 30 - Sectional meet - McNair Park (only for qualifying teams or individuals)
Saturday, November 6th - Missouri State Championships Meet - Oak Hills Golf Course, Jefferson City (only for qualifying teams or individuals)
Monday, November 21nd - PHS Cross Country Awards Night 6-8pm
Quote of the week:"My feeling is that any day I am too busy to run is a day that I am too busy."
--John Bryant
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