Greetings Runner Folk,
While it is cold and gray and Cross Country Season seems to be a long time away, there is some critical work for us to do as a team. About this time of year the 8th graders are visiting our building and planning their journey to high school. We need to make them aware of the outstanding opportunities of Cross Country. This is where I need help from the team, especially as the team itself benefits the most from increased membership. Without recruiting work we may find ourselves without a team and we aren't exactly busting at the seams right now. It's also a good source of inspiration for yourself to get a little pumped up about XC this time of year. Besides, why wouldn't you want to spread the word about something you feel excited about.
The 8th Grade Assembly at the high school is coming up in the very near future and you have the opportunity/obligation to help your team by preaching the gospel of our XC program.
The 8th grade visit is scheduled for Thursday February 18th and we will have a booth set up in the multipurpose room. You don't need to do much, just pass out flyers and talk up XC. Holman 8th graders are scheduled to visit the activities area from 12:25- 1:00. If you are not busy 6th period, you can come see me in room G114 for a pass (ahead of time)to come help out. If you can stay for just a little while after school Heights and Remington will be visiting from 1:50 - 2:20. Wear your team shirts or whatever you have to promote XC and I'll see you there. Remember... your TEAM depends on it.
I hope to see many of you at the 8th grade visit and don't forget that recruiting doesn't end with those new to the school. There are plenty of great people in our building right now who could be out running with us next fall...so get out there and preach the "righteousness" of Cross Country (and I mean that in a positive and non-exclusive way)
Other news -PHYSICALS
While we are on the subject of Cross Country Season. For those interested, Sports Physicals are being offered at the high school on Wednesday Feb. 17th. You must contact the activities office to reserve a spot before Feb. 10th. Physicals will cost $25.00
Sports Physicals are good for one year. If you had a physical last summer then you are covered for Track or other spring sports this year. However, you must get another before Cross Country Season starts next year. A physical received now will cover you until next winter.
That's enough for now. I'll be posting some summer events and dates soon, as well as some fun/motivational stuff. Don't loose your life to the hypnotic buzz of our electronics.. get outside and run today and I guarantee you'll feel more alive during winter months. As for me, 20 degrees means frozen trails and a chance to try out my new single speed mountain bike for a couple hours.
See ya outside!
Coach F
Saturday, January 30, 2010
Friday, January 8, 2010
Snow days!
WOO Hoo!
You have to love snow days. Basically you are being given some of the best days of the year off to run. Add a little sledding followed by some hot cocoa and you have yourself a day to remember. I had an incredible run in the early morning snow...just over 8 miles of fresh tracks in light fluffly stuff..quiet roads and blustery wind blowing the snow all about made for a fun and very memorable run. Don't let the weather folks trick you into thinking it is too bad out to run. As Patagonia founder Yyvon Chouinard states "there is no bad weather, only bad clothing". C'mon we live in the middle of the country, our weather is never really THAT extreme. With some thoughtful clothing choices it is never too bad to run here and you don't need expensive gear to do it. That being said here are some tips for dressing for more blustery days ahead.
1) Remember you create a lot of heat when running. A common rule of thumb is to dress for 20 degrees warmer than the current temperature. If by the first mile you are no longer thinking about the temperature then you know you chose wisely. Keeping a record of what you wear helps. If really in doubt about your clothing choice run the first mile near your house so you can drop off or pick up more.
2) Dress in layers. Try to keep the innermost layer (against your skin ) a material other than cotton. This will keep unwanted sweat/moisture from building up n ext to your skin. It doesn't have to be a fancy top. I have a great old polypro long sleeve shirt that works as well as the specially designed stuff.
On windy or really cold days a nylon outer layer works well. It keeps the wind from blowing through and holds some of your heat in. However, if your really overdressed it also tends to keep moisture in. One non windy days fleece is nice as it breaths well.
3) The three areas of most concern are your head, hands and toes. For most runners these areas get cold first and it seems if you can keep these areas warm the rest of your body can do with less, especially in a race.
Again hats, socks and gloves are best if not made of cotton. Wool is an incredible material as it drys quickly, breathes well and keeps in warmth, if it doesn't make you too itchy.
If you're running in snow, wool socks are the best. You could always put a thin nylon sock underneath. Also, if you don't have nylon running socks you can also layer those dress socks you never really wear. These are usually made of synthetic materials and no one sees your socks anyway.
As an example here is how I dressed on my run yesterday when it was about 15 degrees, 4 inches of snow and really windy.
Head: One thick polypropelene stocking cap. ($1.00 at walmart)
Torso: 1 long sleeve synthetic top, 1 t shirt over it, and nylon "windshirt" I got from a race.
Legs: longer shorts and nylon sweats (no liner)
Feet: One thick pair of wool socks and my Nike Pegasus running shoes
Hand: One pair of cheapo synthetic running gloves.
With the combination above I was able to run very comfortably in what appeared to be blizzard like conditions. SO try out some combinations of your own and get out there and enjoy the weather.
Speaking of running/training. I am currently on an every other day running schedule as I'm trying to get over a nagging injury and also doing some training for upcoming spring mountain bike races. Anyway, I've been riding the trainer on some of these snowy days. I don't know how people work out inside on a regular basis. Geez! is it boring and void of most of the things I like about running and cycling. In looking for some inspiration online for these sessions of drudgery, I've found a couple really cool video clips for inspiration. The theme here is overcoming obstacles in your efforts to achieve. Something which is a prerequisite for any endeavor worth pursuing.
First is a video from Ben Harper here: http://www.youtube.com/watch?v=Bt2ftbMjK6M
The second is an outstanding race segment from the Tour de France. Anyone who has ever fallen in a race knows how hard it is to regain your rhythm and momentum and this video shows how it's done. By the way, if this one doesn't get you psyched to race you might be dead.
Check it out here http://www.youtube.com/watch?v=27SFeKk2LpY&feature=related
You might notice I do a lot more posting of videos than I do writing. Well remember I'm an Art teacher and a very visual person. One day I'll get a decent camera that I can run and ride with and I'll start posting lots of my own images. For now others vids will have to do. If you are looking for excellent advice and writing about all things running you should definitely check out Coach K's "ON Course" blog listed on the side bar.
Enjoy your runs!
Coach F
You have to love snow days. Basically you are being given some of the best days of the year off to run. Add a little sledding followed by some hot cocoa and you have yourself a day to remember. I had an incredible run in the early morning snow...just over 8 miles of fresh tracks in light fluffly stuff..quiet roads and blustery wind blowing the snow all about made for a fun and very memorable run. Don't let the weather folks trick you into thinking it is too bad out to run. As Patagonia founder Yyvon Chouinard states "there is no bad weather, only bad clothing". C'mon we live in the middle of the country, our weather is never really THAT extreme. With some thoughtful clothing choices it is never too bad to run here and you don't need expensive gear to do it. That being said here are some tips for dressing for more blustery days ahead.
1) Remember you create a lot of heat when running. A common rule of thumb is to dress for 20 degrees warmer than the current temperature. If by the first mile you are no longer thinking about the temperature then you know you chose wisely. Keeping a record of what you wear helps. If really in doubt about your clothing choice run the first mile near your house so you can drop off or pick up more.
2) Dress in layers. Try to keep the innermost layer (against your skin ) a material other than cotton. This will keep unwanted sweat/moisture from building up n ext to your skin. It doesn't have to be a fancy top. I have a great old polypro long sleeve shirt that works as well as the specially designed stuff.
On windy or really cold days a nylon outer layer works well. It keeps the wind from blowing through and holds some of your heat in. However, if your really overdressed it also tends to keep moisture in. One non windy days fleece is nice as it breaths well.
3) The three areas of most concern are your head, hands and toes. For most runners these areas get cold first and it seems if you can keep these areas warm the rest of your body can do with less, especially in a race.
Again hats, socks and gloves are best if not made of cotton. Wool is an incredible material as it drys quickly, breathes well and keeps in warmth, if it doesn't make you too itchy.
If you're running in snow, wool socks are the best. You could always put a thin nylon sock underneath. Also, if you don't have nylon running socks you can also layer those dress socks you never really wear. These are usually made of synthetic materials and no one sees your socks anyway.
As an example here is how I dressed on my run yesterday when it was about 15 degrees, 4 inches of snow and really windy.
Head: One thick polypropelene stocking cap. ($1.00 at walmart)
Torso: 1 long sleeve synthetic top, 1 t shirt over it, and nylon "windshirt" I got from a race.
Legs: longer shorts and nylon sweats (no liner)
Feet: One thick pair of wool socks and my Nike Pegasus running shoes
Hand: One pair of cheapo synthetic running gloves.
With the combination above I was able to run very comfortably in what appeared to be blizzard like conditions. SO try out some combinations of your own and get out there and enjoy the weather.
Speaking of running/training. I am currently on an every other day running schedule as I'm trying to get over a nagging injury and also doing some training for upcoming spring mountain bike races. Anyway, I've been riding the trainer on some of these snowy days. I don't know how people work out inside on a regular basis. Geez! is it boring and void of most of the things I like about running and cycling. In looking for some inspiration online for these sessions of drudgery, I've found a couple really cool video clips for inspiration. The theme here is overcoming obstacles in your efforts to achieve. Something which is a prerequisite for any endeavor worth pursuing.
First is a video from Ben Harper here: http://www.youtube.com/watch?v=Bt2ftbMjK6M
The second is an outstanding race segment from the Tour de France. Anyone who has ever fallen in a race knows how hard it is to regain your rhythm and momentum and this video shows how it's done. By the way, if this one doesn't get you psyched to race you might be dead.
Check it out here http://www.youtube.com/watch?v=27SFeKk2LpY&feature=related
You might notice I do a lot more posting of videos than I do writing. Well remember I'm an Art teacher and a very visual person. One day I'll get a decent camera that I can run and ride with and I'll start posting lots of my own images. For now others vids will have to do. If you are looking for excellent advice and writing about all things running you should definitely check out Coach K's "ON Course" blog listed on the side bar.
Enjoy your runs!
Coach F
Sunday, January 3, 2010
Another great race opportunity!
Looks like fun.. Huh? It was.
While I don't think the best way to prepare for the Track season is to race hard every weekend, a winter goal race or two can help with motivation and building mileage on these long cold days.
Here is one that a couple of your teammates and I did last year which would be a great late winter race to cap off your pre-track mileage buildup. The Castlewood Cup is an awesome 15 K trail run on February 27th. Yep, 15k is 3 times the distance you race in XC, but not much if you just think of it like your weekly long run. I've already signed up and I hope to see a few of you there. More info here http://www.bigriverrunning.com/Castlewood%20Cup.htm or ask your teammates above how they liked it.
By the way if you decide to do it, make sure you have built up your mileage properly (gradually). See your winter training guide or come by my room and pay me a visit if your unsure what I mean.
Back to school tomorrow..WoooHooo!.............right?
Coach F
Friday, January 1, 2010
Happy New Year!
I hope everyone was able to kick off the new year with a run today. Mine was excellent...1 hour with only the crunching of the snow and sounds of the woodland critters scurrying about on some nearby trails. 15 degrees doesn't feel cold once your going and I think I actually prefer it to the summer heat. Winter trail running is hard to beat. Go out and get yourself some.
Not to encourage an elitist attitude, but there are certain things non runners have trouble understanding. I know at our holiday family gatherings I have encountered some conversations like the ones mentioned here: http://www.xtranormal.com/watch/5843795/
Enjoy and lets see if can show some more non-runners the light....
That's all for now.. more upcoming race info in my next post.
Happy New Year.
Coach F
Not to encourage an elitist attitude, but there are certain things non runners have trouble understanding. I know at our holiday family gatherings I have encountered some conversations like the ones mentioned here: http://www.xtranormal.com/watch/5843795/
Enjoy and lets see if can show some more non-runners the light....
That's all for now.. more upcoming race info in my next post.
Happy New Year.
Coach F
Thursday, December 31, 2009
Last Post of 2009
OK, so I'm definitely not a frequent blogger. No one reads a blog rarely updated, but now that I've had a chance to lie low for a while and catch my breath form the XC season I think I'll try and get pack to posting at least once a week. I'll officially start with the new year and a couple things I've found to share.
For now I'll simply pass on a cool race opportunity that Coach K passed on to me. The race is called Mud N' Gutz and is a 4k or 8K event held at Jefferson Barracks on Feb. 21. Advertised as european style XC it sounds like great fun. The thing is that the entry fee goes up after January 1. If you happen to read this by New Years day you can still get in for the lower rate. Here is the link for the entry flyer http://www.splitmastertiming.com/files/MudNGutzflier.pdf
You can also register through Active.com here http://www.active.com/running/st-louis-mo/mud-n-gutz-8k4k-2010?dart=M
That's all for now. I know I'm looking forward to the first run of the year and I hope you are too. More tomorrow..
Have a safe and Happy New Year.
Coach F
For now I'll simply pass on a cool race opportunity that Coach K passed on to me. The race is called Mud N' Gutz and is a 4k or 8K event held at Jefferson Barracks on Feb. 21. Advertised as european style XC it sounds like great fun. The thing is that the entry fee goes up after January 1. If you happen to read this by New Years day you can still get in for the lower rate. Here is the link for the entry flyer http://www.splitmastertiming.com/files/MudNGutzflier.pdf
You can also register through Active.com here http://www.active.com/running/st-louis-mo/mud-n-gutz-8k4k-2010?dart=M
That's all for now. I know I'm looking forward to the first run of the year and I hope you are too. More tomorrow..
Have a safe and Happy New Year.
Coach F
Wednesday, December 9, 2009
Winter Fun..
The Germans have the right idea. Who says winter running isn't fun.
Check out the links below.
By the way..I'm not encouraging you to do this as I don't want anyone to get hurt, but it sure looks fun.
http://www.youtube.com/watch?v=VQh94MtAdCk
http://www.youtube.com/watch?v=mYxrq6VKd3A
Enjoy your runs!
Check out the links below.
By the way..I'm not encouraging you to do this as I don't want anyone to get hurt, but it sure looks fun.
http://www.youtube.com/watch?v=VQh94MtAdCk
http://www.youtube.com/watch?v=mYxrq6VKd3A
Enjoy your runs!
Thursday, November 12, 2009
Super Important Announcements - Again!
1)Hey PHS RUNNERS! We still need sweats and uniforms from a lot of you. Please retrun them to Coach Lamb or Coach Fader ASAP. You will not receive awards (and will be fined) if you do not return your gear.
2) Make sure to mark your calendars for the Cross Country Awards Night on November 24th at 6:00pm. I passed out a flyer to all you in school so you should have all the details. If you did not receive a flyer stop by my room (g114) or let me know someother way and I'll get you one. Don't forget to make your "special award" for your designated teammate and make sure to meet up with your desert team to make your entry for the desert competition. See the flyer for details.
3)Speaking of awards night, I am now assembling the slide show and I could use any pictures from the season that you are willing to share. I'm also very open to suggestions for music, unless you want to risk a soundtrack completely composed of Coach Fader's "old guy" music. Banjos anyone?
4) Keep that love for running alive, prepare for Track or just run for fun this winter by joining the PHS Winter Running club. Sean-Z has been hard at work forming a club for winter road races and running. Meet in my room next tuesday(Nov. 19th) during contact time for more information. Stop by my room sometime beforehand to pick up a pass.
CUrrently Sean has come up with a schedule of road races for those interested and the club will meet on thursdays at 1:08 (immediately after school) at the stadium for a weekly run. There is also talk of a weekly satuday morning run beginning at the Falls in Creve Coeur PArk at 8:00am. Come on by the meeting and share your thoguhts and discuss teh details. Oh,.. and bring a friend.
5) Finally, running never ends, it just changes seasons. Now is the season to just simply get out and enjoy the freedom, fitness and many other benefits of being a runner. I'll likely post some running inspiration and running tips over the winter, so stop in from time to time and see whats happening on winter version of the XC blog.
2) Make sure to mark your calendars for the Cross Country Awards Night on November 24th at 6:00pm. I passed out a flyer to all you in school so you should have all the details. If you did not receive a flyer stop by my room (g114) or let me know someother way and I'll get you one. Don't forget to make your "special award" for your designated teammate and make sure to meet up with your desert team to make your entry for the desert competition. See the flyer for details.
3)Speaking of awards night, I am now assembling the slide show and I could use any pictures from the season that you are willing to share. I'm also very open to suggestions for music, unless you want to risk a soundtrack completely composed of Coach Fader's "old guy" music. Banjos anyone?
4) Keep that love for running alive, prepare for Track or just run for fun this winter by joining the PHS Winter Running club. Sean-Z has been hard at work forming a club for winter road races and running. Meet in my room next tuesday(Nov. 19th) during contact time for more information. Stop by my room sometime beforehand to pick up a pass.
CUrrently Sean has come up with a schedule of road races for those interested and the club will meet on thursdays at 1:08 (immediately after school) at the stadium for a weekly run. There is also talk of a weekly satuday morning run beginning at the Falls in Creve Coeur PArk at 8:00am. Come on by the meeting and share your thoguhts and discuss teh details. Oh,.. and bring a friend.
5) Finally, running never ends, it just changes seasons. Now is the season to just simply get out and enjoy the freedom, fitness and many other benefits of being a runner. I'll likely post some running inspiration and running tips over the winter, so stop in from time to time and see whats happening on winter version of the XC blog.
Sunday, November 1, 2009
News of the week Nov. 2- 7,2009 - last of the XC season
Practice- you know who you are and where to meet - we will likely be done by 4:15 everyday
Mon 2- Creve Coeur Upper
Tues 3 - O'connor Park
Wed. 4 - Athletes choice
Thurs. 5 - High School
Fri. 6 - Leave for state meet in the afternoon and tour the course.
Sat. 7 - Missouri State Championship Cross Country Meet - Good Luck Jalisa and Hannah!
Missouri State Championship Info.
Location: Oak Hills Golf Center, Jefferson City
Race Times:
class 4 girls: 11:30am
class 4 boys: 12:45pm
Mon 2- Creve Coeur Upper
Tues 3 - O'connor Park
Wed. 4 - Athletes choice
Thurs. 5 - High School
Fri. 6 - Leave for state meet in the afternoon and tour the course.
Sat. 7 - Missouri State Championship Cross Country Meet - Good Luck Jalisa and Hannah!
Missouri State Championship Info.
Location: Oak Hills Golf Center, Jefferson City
Race Times:
class 4 girls: 11:30am
class 4 boys: 12:45pm
H2O + XC = Racin' in the Mud
The photo above was taken on the starting line at Sectionals , before the race.
Torrential downpours over the past week or so have left us with some true cross country action to finish out the season. Pirate runnners split up last wednesday between the Findley Memorial Inv. at Forest Park (boys) and the Finn Dawg Inv. at Kirkwood park (girls).Congratulations to all our competitors in these races for finishing your season in style...true muddy-soggy- swampy style.
Our Sectional meet at Forest Park this past weekend offered up more mud lovin' fun. Two collegiate races were held immediately before our races, leaving the already soggy course the consistency of pudding. What is normally considered a race track became a swamp fest for a ticket to the state meet. Congratulations to Sean, Jalisa,Hannah and Geri for making the best of the day and battling hard in a sloppy sectional meet. In the end, Jalisa(3rd overall!)and Hannah (19th overall) both cruised through the mud bogs fast enough to earn a spot in the state meet next weekend. Congratulations and best of luck. Go Pirates!
Sunday, October 25, 2009
News for the Week Ocotber 26- 31
Practice Schedule (2:30 - 5:20) meet at the stadium
** *Wednesday will be our last official last day of the season for all other than those qualifying for the Sectional and State meet. However, team support at the remaining meets is encouraged.
Mon. 26 - bus to Lost Valley for some trail running (assuming we get a bus)
Tues. 27 -O'Connor Park
Wed. 28 - Finn Dawg Inv. and Findley Memorial races (details below)
Thurs. 29 - High School -
Fri. 30 - Off
Sat. 31 - Sectional meet at Forest Park (details below)
Meet Info:
Saturday Oct. 31 - Sectional Meet
Location: Forest Park - Central fields
Directions: The race course is located on the Central Ball Fields in Forest Park. From PHS take HWY 70 east to Hwy 170 south, then go east on Forest Park Parkway. You can take the Parkway all the way to Forest Park and enter just as you cross over Lindell. Once in the park make a quick left on Grand (over a small bridge) and you will be facing the Central Fields. Veer left onto Jeferson OR right on to Union and find a parking spot.
Bus: be at the high school at 9:50, bus leaves at 10:00 Team members not running are welcome to ride along.
Race Times: Boys Race 11:30am, Girls Race - 12:15pm, Open Race 1:00pm
Awards/Qualifying: ceremony at 1:30, 30 medals, Top 4 teams and top 30 individuals advance to State Championships
Note: Sectional Championship t shirts will be for sale. short sleeve for $13.oo, Long sleeve for $15.00
** *Wednesday will be our last official last day of the season for all other than those qualifying for the Sectional and State meet. However, team support at the remaining meets is encouraged.
Mon. 26 - bus to Lost Valley for some trail running (assuming we get a bus)
Tues. 27 -O'Connor Park
Wed. 28 - Finn Dawg Inv. and Findley Memorial races (details below)
Thurs. 29 - High School -
Fri. 30 - Off
Sat. 31 - Sectional meet at Forest Park (details below)
Meet Info:
Saturday Oct. 31 - Sectional Meet
Location: Forest Park - Central fields
Directions: The race course is located on the Central Ball Fields in Forest Park. From PHS take HWY 70 east to Hwy 170 south, then go east on Forest Park Parkway. You can take the Parkway all the way to Forest Park and enter just as you cross over Lindell. Once in the park make a quick left on Grand (over a small bridge) and you will be facing the Central Fields. Veer left onto Jeferson OR right on to Union and find a parking spot.
Bus: be at the high school at 9:50, bus leaves at 10:00 Team members not running are welcome to ride along.
Race Times: Boys Race 11:30am, Girls Race - 12:15pm, Open Race 1:00pm
Awards/Qualifying: ceremony at 1:30, 30 medals, Top 4 teams and top 30 individuals advance to State Championships
Note: Sectional Championship t shirts will be for sale. short sleeve for $13.oo, Long sleeve for $15.00
Congratulations to Sectional Qualifying Individuals
Despite an extremely close race for a team spot to Sectionals and an outstanding effort by the girls varsity team, the district 4 meet became the end of ours Varsity team's regular season. However, several individuals have qualified for the Sectional meet at Forest Park next weekend. Congrats to Jalisa, Hannah, Geri and Sean for earning a spot in the next big race! While we won't be running with you in the race, the team will still exist in support and spirit.
Also, don't forget we also have one last meet for the rest of the team this Wednesday at the Finn Dawg Invitational for the girls and Findley Memorial Inviatational for the boys.
Run Hard!
Also, don't forget we also have one last meet for the rest of the team this Wednesday at the Finn Dawg Invitational for the girls and Findley Memorial Inviatational for the boys.
Run Hard!
Sunday, October 18, 2009
News for the week October 19- 24
Practice Schedule (2:30-5:20 unless otherwise noted) Meet at the stadium
Mon. 19th - bus cancelled- rescheduled to Creve Coeur Falls
Tues. 20th - drive to Vago Park
Wed. 21st - bus to McNair Park
Thurs. 22nd- High School
Fri. 23rd- Varsity only- finished by 3:30
Sat 24th - Class 4 District 4 Meet - only Varsity race
Sun 25th- off
Meet information for District 4 Meet
Date: Saturday October 24
Location: McNair Park
Time Schedule:
Bus leaves PHS stadium at 8:30 am (be there by 8:20am)
Varsity Girls 10:00
Varsity Boys 10:40
Awards Ceremony 12:00 or as soon as possible
Return to PHS about 1:00 pm
Driving 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.
General Announcements and upcoming dates of importance:
- Lost and Found- The coaches have come across a couple team shirts and various sweats that have been found at meets. If you are missing something please check with us.
-**Any team members (other than Varsity) who have decided not to continue with the season until the meets on the 28th should turn in their sweats and uniform immediately. Also, please don't forget to create the special award for the team member you have chosen. If your stuck for ideas the Coaches may be able to help.
Wed. Oct. 28 Finn Dawg Inv. Kirkwood Park (Girls) (Sectional qualifiers excluded)
Wed. Oct. 28 Findley Memorial at Forest Park (boys)
Saturday October 31. Sectional meet (qualifiers only) Boys 11:30am Girls 12:15pm
Saturday November 7 - State Meet in Jeferson City(qualifiers only)
Tuesday November 24 - 6-8pm Cross Country awards and slideshow
Mon. 19th - bus cancelled- rescheduled to Creve Coeur Falls
Tues. 20th - drive to Vago Park
Wed. 21st - bus to McNair Park
Thurs. 22nd- High School
Fri. 23rd- Varsity only- finished by 3:30
Sat 24th - Class 4 District 4 Meet - only Varsity race
Sun 25th- off
Meet information for District 4 Meet
Date: Saturday October 24
Location: McNair Park
Time Schedule:
Bus leaves PHS stadium at 8:30 am (be there by 8:20am)
Varsity Girls 10:00
Varsity Boys 10:40
Awards Ceremony 12:00 or as soon as possible
Return to PHS about 1:00 pm
Driving 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.
General Announcements and upcoming dates of importance:
- Lost and Found- The coaches have come across a couple team shirts and various sweats that have been found at meets. If you are missing something please check with us.
-**Any team members (other than Varsity) who have decided not to continue with the season until the meets on the 28th should turn in their sweats and uniform immediately. Also, please don't forget to create the special award for the team member you have chosen. If your stuck for ideas the Coaches may be able to help.
Wed. Oct. 28 Finn Dawg Inv. Kirkwood Park (Girls) (Sectional qualifiers excluded)
Wed. Oct. 28 Findley Memorial at Forest Park (boys)
Saturday October 31. Sectional meet (qualifiers only) Boys 11:30am Girls 12:15pm
Saturday November 7 - State Meet in Jeferson City(qualifiers only)
Tuesday November 24 - 6-8pm Cross Country awards and slideshow
Congratulations!
Congratulations to the Varsity Girls and JV Girls teams for capturing the team championships in their respective divisions at the Suburban North Conference Meet. Outstanding work Girls! Let's carry that winning team effort with us into the District meet and beyond..
Friday, October 16, 2009
Slice of Pie run this Saturday Oct. 17
With the rain out of the Apple run last week and the sudden change of date for the Conference meet, we have decided to make the best of our new schedule and use Saturday morning for an optional fun run. It will be a bit too cold and late in the season for apples, so the plan has been altered to running the trails at Pere Marquette State Park and then follow that up with some tastey pie from My Just Desserts in Alton.
Interested teammembers should meet at the stadium at 8:30 am Saturday morning (Oct. 17). The Coaches will then drive everyone over to Illinois for our morning adventure. Bring warm clothes for after our run and a few dollars for pie etc. I believe a slice of pie is about $3.50. We should return just after noon.
Interested teammembers should meet at the stadium at 8:30 am Saturday morning (Oct. 17). The Coaches will then drive everyone over to Illinois for our morning adventure. Bring warm clothes for after our run and a few dollars for pie etc. I believe a slice of pie is about $3.50. We should return just after noon.
Sunday, October 11, 2009
News for the Week October 12-17, 2009
Practice Schedule
2:30-5:25 (unless noted otherwise)meet at the stadium
It looks like it might be a bit chilly this week and possibly a little wet. Make sure you have sweats, hats (gloves optional), and dry clothes for after practice.
Mon. Oct. 12 - bus to Hamburg trail for some downhillin'
Tues. Oct. 13 - drive to Oconnor Park
Wed. Oct. 14- bus to Koch Park
Thurs. Oct. 15- Coach Fitz's Team Builder Special -stay on campus, don't dress out, meet in room E209 at 2:20
Fri. Oct. 16 - SNC Conference Meet (rescheduled from original date of saturday 17th)
Suburban North Conference Meet Info. (Please note that due to scheduling conflicts with the hosting school the date, times and location have been changed from our original Meet schedule)
Date: Friday Oct. 16th 2009
Time: meet at high school stadium at 2:30 - immediately after school
Race times:
4:00 pm Varsity Girls
4:40 Varsity Boys
5:15 JV( boys and girls will run together and be sorted in the chute)
Location: McCluer North High School
Directions:
- take I-270 North/East
- Exit at Washington/Elizabeth Exit 28
- turn sharp left onto N.Elizabeth Ave./Washington (continue to follow Washington)
- turn Right on Lynn Meadows Ln.
- turn Right on Derhake Rd.
-turn Left on Waterford Dr.
McCluer North High School will be on your left, 705 Waterford Drive
ALternate route which is probably more direct than the mapquest generated one above:
Take I-270 and exit at New Florissant Rd. and go North 1.3 miles
turn Right on St. Catherine go 1.1 miles to Waterford, McCluer North is on the left.
Upcoming Events:
Oct. 24 District meet at McNair Park
Oct. 28th Finn Dawg Inv. at Kirkwood Park (Girls) and Findley Memorial Inv. at Forest Park(Boys)*** These will be the last races of the season for all JV, Sophomore, and Freshman runners.
Oct. 30th Sectional Meet at Forest Park - qualifying Varsity only
Nov. 7 State Meet in Jefferson City- qualifying Varsity only
Nov. 24 Cross Country Awards Night 6:00 - 8:00 pm (details will be posted soon)
2:30-5:25 (unless noted otherwise)meet at the stadium
It looks like it might be a bit chilly this week and possibly a little wet. Make sure you have sweats, hats (gloves optional), and dry clothes for after practice.
Mon. Oct. 12 - bus to Hamburg trail for some downhillin'
Tues. Oct. 13 - drive to Oconnor Park
Wed. Oct. 14- bus to Koch Park
Thurs. Oct. 15- Coach Fitz's Team Builder Special -stay on campus, don't dress out, meet in room E209 at 2:20
Fri. Oct. 16 - SNC Conference Meet (rescheduled from original date of saturday 17th)
Suburban North Conference Meet Info. (Please note that due to scheduling conflicts with the hosting school the date, times and location have been changed from our original Meet schedule)
Date: Friday Oct. 16th 2009
Time: meet at high school stadium at 2:30 - immediately after school
Race times:
4:00 pm Varsity Girls
4:40 Varsity Boys
5:15 JV( boys and girls will run together and be sorted in the chute)
Location: McCluer North High School
Directions:
- take I-270 North/East
- Exit at Washington/Elizabeth Exit 28
- turn sharp left onto N.Elizabeth Ave./Washington (continue to follow Washington)
- turn Right on Lynn Meadows Ln.
- turn Right on Derhake Rd.
-turn Left on Waterford Dr.
McCluer North High School will be on your left, 705 Waterford Drive
ALternate route which is probably more direct than the mapquest generated one above:
Take I-270 and exit at New Florissant Rd. and go North 1.3 miles
turn Right on St. Catherine go 1.1 miles to Waterford, McCluer North is on the left.
Upcoming Events:
Oct. 24 District meet at McNair Park
Oct. 28th Finn Dawg Inv. at Kirkwood Park (Girls) and Findley Memorial Inv. at Forest Park(Boys)*** These will be the last races of the season for all JV, Sophomore, and Freshman runners.
Oct. 30th Sectional Meet at Forest Park - qualifying Varsity only
Nov. 7 State Meet in Jefferson City- qualifying Varsity only
Nov. 24 Cross Country Awards Night 6:00 - 8:00 pm (details will be posted soon)
Great fun at the Middle School Cross Country Meet
How many runners can you find in the picture above?Congratulations to the Pattonville Middle School runners and their Coaches for good times and hard running at the first official Pattonville Middle School Cross Country Meet. Eigth grade runners from Heights, Holman and Remington schools competed against each other in a girls and boys race. The morning was full of Cross Country goodness with cool temps, heavy fog and a course with just enough sogginess to make it fun. Excellent job Middle schoolers. Keep on running and we hope to see you as part of our team next year. We will be in touch ;-)
Special thanks to Mr. Schnatmeier for arranging an excellent meet and for starting a middle school cross country program. Thanks also to Coach Brown, Coach Lancaster, and Coach Walker for building and training your respective middle school teams. Nice work to all!
Finally, I also want to thank our own cross country team for arriving early on a saturday , helping run the meet and then following it up with a quality workout. Your work was greatly appreciated and I hope you enjoyed the "other side of a meet" as much as I did. Today you made an investment in the team in more than one way.
Friday, October 9, 2009
Apple Run Cancelled
Due to the past 24 hours of rain and the current 100% chance for rain until noon today the Apple run will have to be cancelled. I will be at the high school at 7:00 am to meet anyone who doesn't get this message and I plan on doing a run in the rain if anyone wants to join in.
The plans for the Middle School meet have not changed and the weather looks to be much more favorable. I will see you at the stadium at 7:15 Saturday morning. Be prepared for a workout following the meet as mentioned in practice.
The plans for the Middle School meet have not changed and the weather looks to be much more favorable. I will see you at the stadium at 7:15 Saturday morning. Be prepared for a workout following the meet as mentioned in practice.
Sunday, October 4, 2009
XC Photos
Ms. Willingham has generously offered to share some photos of the season thus far. You can check them out at http://phscc2009.shutterfly.com
News for the Week - October 5th -10th
Practice Schedule 2:30-5:25pm unless otherwise noted. Always meet at the stadium.
Mon. 5th - Drive to Creve Coeur Falls
Tues. 6th - Drive to Appletree Park
Wed. 7th - Creve Coeur Upper level by tennis courts.... finished by 4:15 activity bus
(parent/ teacher conferences)
Thurs 8th - practice at PHS...finished by 4:15 activty bus (parent/teacher conferences)
Friday 9th - No School - (optional special practice) "Apple Run" - meet at PHS at 7:00am -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 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 some extra for yourself. We will return to the high school around noon.
Bring an extra t-shirt/dry clothes to change into after our run (there is a lodge at the park to change) and money if you wish to purchase extra apples for yourself or anything else at Eckerts.
Saturday 10th- (Required Event) Pattonville Middle School Meet on the PHS campus
This is our chance to be on the other side of the race course and support the middle school XC program. Hopefully, many of these runners may be your teammates next year. We are hosting the meet so your attendance and help is necessary. We will also have a short workout after the meet is over. Details will be provided at practice this week, but here is the time schedule:
7:15 am: Meet at the high school stadium
8:00 am : Girls competition
8:45 am : Boys competition
9:30 am : Awards
10:00- 11:30 our workout on campus
MEET SCHEDULE for the remainder of the 2009 XC season
Saturday Oct. 17 - Surburban North Conference Meet - Koch Park
Saturday Oct. 24- District meet - McNair Park
Wednesday Oct. 28 Boys and girls teams (Varsity excluded) will go to two seperate meets. Both meets will be the last race of the season for everyone except Varsity runners who have qualified for Sectionals.
Boys - Findley Memorial JV and Freshman XC Invitational - Forest Park 4:30pm
Girls - Finn Dawg Invitational - Kirkwood Park 4:00pm
Saturday Oct. 31 - Sectional meet - Forest Park
November 7th - Missouri State Cross Country Meet - Oak Hills Golf Course, Jefferson City
Mon. 5th - Drive to Creve Coeur Falls
Tues. 6th - Drive to Appletree Park
Wed. 7th - Creve Coeur Upper level by tennis courts.... finished by 4:15 activity bus
(parent/ teacher conferences)
Thurs 8th - practice at PHS...finished by 4:15 activty bus (parent/teacher conferences)
Friday 9th - No School - (optional special practice) "Apple Run" - meet at PHS at 7:00am -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 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 some extra for yourself. We will return to the high school around noon.
Bring an extra t-shirt/dry clothes to change into after our run (there is a lodge at the park to change) and money if you wish to purchase extra apples for yourself or anything else at Eckerts.
Saturday 10th- (Required Event) Pattonville Middle School Meet on the PHS campus
This is our chance to be on the other side of the race course and support the middle school XC program. Hopefully, many of these runners may be your teammates next year. We are hosting the meet so your attendance and help is necessary. We will also have a short workout after the meet is over. Details will be provided at practice this week, but here is the time schedule:
7:15 am: Meet at the high school stadium
8:00 am : Girls competition
8:45 am : Boys competition
9:30 am : Awards
10:00- 11:30 our workout on campus
MEET SCHEDULE for the remainder of the 2009 XC season
Saturday Oct. 17 - Surburban North Conference Meet - Koch Park
Saturday Oct. 24- District meet - McNair Park
Wednesday Oct. 28 Boys and girls teams (Varsity excluded) will go to two seperate meets. Both meets will be the last race of the season for everyone except Varsity runners who have qualified for Sectionals.
Boys - Findley Memorial JV and Freshman XC Invitational - Forest Park 4:30pm
Girls - Finn Dawg Invitational - Kirkwood Park 4:00pm
Saturday Oct. 31 - Sectional meet - Forest Park
November 7th - Missouri State Cross Country Meet - Oak Hills Golf Course, Jefferson City
Monday, September 28, 2009
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