News of the Week: Aug. 29 - Sept. 3, 2011

Practice Week of Aug. 20- Sept. 2
Daily Practice time is 2:30-5:25 mon-thurs and 2:30 -4:50 on *fridays(unless otherwise noted)- Meet in your coaches classroom (Boys - Coach Simmons) (Girls - Coach Zoll)
* The activity bus only runs at 5:00pm on friday

Mon. 29th- Fleet Feet Kickoff Meet - meet in Coaches classrooms at 2:30 for Bus (meet details below)
Tues. 30th - PHS campus - finished in time to catch 4:15 Activity bus
Wed. 31st - Too Hot- forced inside practice
Thurs. 1st - Too Hot -cancelled
Fri. 2nd - Too Hot- inside again

Labor day weekend workouts: (Girls plan below, Boys should follow Coach Simmons directions from friday)
Saturday: Enjoy a 4-6 miler and mix in a mile at tempo pace
Sunday: Enjoy a long run
Monday (Labor Day) Enjoy a 4-5 miler

Fleet Feet XC Kickoff Information:
Check out the website at: http://www.fleetfeetstl.com/xckickoff.htm
See a short video of last years meet here:http://www.youtube.com/watch?v=Tf6cKNrv0Vc
Location: Quail Ridge Park in St. Charles County
Date: Monday, August 29th
2:35 Bus leaves PHS
4:15 JV Boys
4:45 JV Girls
5:15 Varsity Boys
5:45 Varsity Girls
6:15 Pizza Party/Awards
7:00ish Bus leaves for PHS
7:30-7:45ish - arrive back at PHS (commons area)

Directions to Quail RidgePark (used for Fleet Feet XC Kickoff) Please ignore directions to Quail Ridge Park in the meet directions packet previously sent home. Street names have changed since they were written

-Take I-70 west
-From Interstate 70, exit onto Interstate 64 (Highway 40/61 South).

-Turn Right at Prospect Road and continue to Duello Road.

-Turn Right on Duello (becomes Quail Ridge Parkway) and continue to
the park entrance on the left (approx 1 mile).

- Stay straight after the entrance and drive to the back of the park.
Drive time approximately 30 minutes from 70&270

Other important stuff:

A call for Photography from Parents and PHS XC fans : If you happen to have some photos from meets or other team activities during the season you are willing to share, we could really use the help in obtaining images for our season end slide show. They don't need to be just racing, but all the times in between are also appreciated, from group stretching, cheering or those crashed out in the tent after a hard race. If you would like to share we can send home a thumb drive on which you can quickly drop a copy of images. Thanks as always for your support and let us know if you can help.

Team T-shirts: We have a limited supply of team shirts left and available to family and freinds. The price is $10.oo a shirt (after previous purchase of the first team member shirt) and will be sold on a first come - first serve basis. Team members should see Coach Zoll to purchase these shirts.

Upcoming Meets:
-Forest Park XC Festival -Sept. 10

Quote of the week: "Being an athlete is a state of mind which is not bound by age, performance or place in the running pack.” – Jeff Galloway

News of the Week: August 21- 27

Practice Week of Aug. 21-27
Daily Practice time is 2:30-5:25 mon-thurs and 2:30 -4:50 on *fridays(unless otherwise noted)- Meet in your coaches classroom (Boys - Coach Simmons) (Girls - Coach Zoll)
* The activity bus only runs at 5:00pm on friday

Mon. 22th - Car Pool to Vago Park, (Freshman will be required to ride with coaches)
Do you still need to buy a team shirt? You will need it for team pictures on tuesday. Picture forms will be sent home at practice and should be returned with your payment tomorrow for anyone wanting to purchase individual or team pictures.

Tues. 23th - Team pictures and practice on Campus. (Finished by the 4:15 bus)
Wear - your team T-shirt and black shorts (you may borrow a shirt for the picture if you didn't buy one)
Bring - photo order form with $ if buying photos
Also, if you do not yet have a uniform, make sure to ask coach for one today.

Wed. 24th - Green and White Meet. Meet in the commons at 4:30. Details below.
Invite your friends and family!

Thurs. 25th - Bus to Quail Ridge park to tour the course for our first meet.

Fri. 26th - PHS campus - Practice finished by 4:50 to catch 5:00 Activity Bus

Sat. 27th - (Optional) Practice- 8:00 AM, Creve Coeur Park (Upper level gravel lot by the tennis courts)
Remember- You need to have completed 14 practices before you can run in a meet. Our first official meet is August 29th.

Green and White Meet Details
Place: PHS Campus 2 mile course- starts on upper band practice field (behind the tennis courts)
Meet in the commons. Food items can be left in the cafeteria when we race.

Wear: uniform, extra t-shirt, etc. -bring sweats to get in the habit and just in case.

Time: athletes need to arrive by 4:30pm. Family and friends my wish to wait until closer to race time. Spectators may also wish to bring a folding chair, since we no longer have a stadium.
Race Time: 5:30pm on the upper band practice field (behind the tennis courts)

Picnic: We will have an assortment of food for the whole team and family members immediately after post race stretching and recovery. We will move inside to the commons/cafeteria for the picnic.

Food to bring for picnic:
Freshman: Fruit, Vegetables, or chips
Sophomores: lunch meat/ cheese etc. for sandwiches
Juniors/ Seniors: Bread for sandwiches/ Desserts
Coaches: We will provide plates, forks, spoon, napkins etc. as well as drink and cups

Important Upcoming Dates:
- Our first official meet will be the Fleet Feet XC Kickoff at Quail Ridge park next Monday,Aug.29th. Directions to the meet can be found in your 1st day packet and will also be posted on the blog along with other meet information next weekend.( Remember you must have at least 14 practices to compete in this race)

- No School on Sept. 5th (Labor Day) - No Practice

Other News:

- MEET SCHEDULE CHANGE - (this was also posted last week)We will NOT be participating in the First Capital Invitational scheduled for Sept. 2. Due to it's previously established popularity the meet is not accepting new teams this year. Please remove it from your meet calendar.

- Attention: Parents, siblings, alumni and all others (who are not participating in MSHSAA school sanctioned sports this season) You have the chance to get a taste or refresh those old memories of Cross Country at our second meet on September 10th. The Forest Park XC festival is offering a 4K Open Race at 7:30 am using the same course we will be running later that morning. Wouldn't it be cool to have a group of Pattonville family members and alumni together in the race..Hmmm. maybe something to discuss at the Green and White this week. For more information or an entry form to the Open Race check out Big River Running's website about the meet here.

Quote of the week:
I always loved running... it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs. ~Jesse Owens

News of the Week: Aug. 15 - 20, 2011

Practice for the Week
Daily Practice time is 2:30-5:25 (unless noted otherwise)- Meet in the Commons -(dress out in the school locker rooms)
Mon. 15th - 1st day of School - Meet in the Commons- We will stay on campus for practice today.
Tues. 16th - PHS campus
Wed. 17th - Katy Trail Mile (bus) - 1st time trial of the season
Thurs. 18th- PHS campus
Fri. 19th - No School, but we will have practice. We will meet at Creve Coeur Park (parking lot by the "Falls") from 3:30 - 5:30 pm.
Saturday 20th - (Optional) Practice- 9:00 AM, Creve Coeur Park (Upper level gravel lot by the tennis courts)

Reminders:
- Don't forget to buy your team T-shirt before team pictures next week.
- You need to have completed 14 practices before you can run in a meet. Our first official meet is August 29th.

Important Upcoming Announcements and Dates:

- Team pictures will be on Tuesday Aug. 23rd before practice -photo order forms will be given out late this week.

- Mark your calendars for the Green and White Meet on August 24th. This is a 2 mile race with our team members only. The race itself will start at 5:30, but team members will need to be at school by 4:30. We will also have a small picnic afterward. Details to come.

- MEET SCHEDULE CHANGE - We will NOT be participating in the First Capital Invitational scheduled for Sept. 2. Due to it's previously established popularity the meet is not accepting new teams this year. Please remove it from your meet calendar. This is not a big loss to our schedule since it would have been our second meet in less than 1 weeks time and was originally planned as an "extra" anyway. Still, it's a great meet and we may try again next year.

Quote of the week: “Motivation is what gets you started. Habit is what keeps you going.” Jim Rohn

Saturday Practices (Optional)

Over the next three weeks, both boys and girls teams will be having optional Saturday practices. This Saturday (8/13) we will be meet at Creve Coeur park at the gravel lot by the tennis courts. Practice time will be from 8:30-9:30 am.
Practice locations and times may change for future saturday practices. Watch the blog for further information or email your coach.

Remember you need to have completed 14 practices before you can run in a meet and our first official meet is August 29th.
Hope to see you there.
Coach Fader

News of the Week - Aug. 8th - 12 - Our Season Begins!

Wooo Hooo! Time to get the season officially underway...although savvy XC runners know that the season really began in June, kicking off a full summer of base building.
If you haven't been running... well you will be soon and that is reason enough to be excited.
So here we go..from now on, usually on Sunday evenings, I will post a schedule of practices, meets and any other pertinent info for the following week.

Monday, August 8, 2011: First day of Cross Country Practice - Be there!
Time: 8-9:30 A.M. Meet under the bridge in front of the High School.

**Practice is required beginning August 8th. You must have 14 practices in before you are allowed to run in a meet. All absences must be verified with a call or email to your Coach to be excused. Unexcused absences from practice will result in sitting out the next meet.

You need to have the following: (see the July 24th post for a more detailed description)
- Physical (We will have your name on a list if already turned in to the athletic office)
- Emergency Card
- training log book (if you have one) **you must have a log book to qualify for summer mileage awards. Other accurate and well kept records of summer mileage will be considered for new runners and incoming freshman)
- Water bottle and watch
- dressed to run

**While you will not be able to participate until you have turned in a Physical and Emergency Card, you need to attend the first practice to obtain a packet full of forms and important information concerning the cross country season.

ATTENTION PARENTS: please make sure your athlete shares the first day packet with you after practice Monday.

Aug. 9: Practice 7:30-9 am, Meet at Creve Coeur Park (Upper level gravel lot by the tennis court)

Aug. 10 : Practice 7:30-9 am, Meet at Creve Coeur Park (lower level parking lot by "the falls")
Freshman will be excused from Wednesday's practice due to Freshman Transition Day.

Aug. 11: Practice 3:30 - 5:30 pm Meet at Creve Coeur Park, (Upper level gravel lot by the tennis court)

Aug. 12: Practice 3:30-5:30 pm Meet at Creve Coeur Park , West side (near soccer fields off Maryland Heights Expressway) Bike-n-Run practice..Bring a bike (and helmet) if you have one. Only half the team actually needs to bring a bike and any bike will do.

Beginning Monday, August 15th we will have daily practice from 2:30- 5:00pm everyday. Some days we may be finished by 4:00 pm. Activity Buses will be available at 4:15 and 5:30.

2011 Cross Country Meet Schedule (Girl's and Boy's Teams)

The 2011 Cross Country season is almost underway. Mark your calendars now for an exciting season of racing. All meets are tentative at this time and changes may occur. We will post directions, and race times for each meet on this blog about 1 week prior to each event. Unless otherwise indicated, each meet below includes Boy's and Girl's Teams.

Wed. Aug 24 - Green and White Meet 5:30pm (Location TBA)
Mon. Aug. 29 - Fleet Feet XC Kickoff (Quail Ridge Park)
Fri. Sept. 2 - First Capital Invitational (McNair Park)
Sat. Sept. 10 - Big River Forest Park XC Festival (Forest Park)
Sat. Sept. 17 Paul Enke Inv. (Sioux Passage Park)
Fri. Sept. 23 Hazelwood West Inv. (Koch Park)
Tues. Sept. 27 PHS/FZE dual meet (McNair Park) *very tentative
Fri. Sept. 30 Ron Jorgenson Inv. (Queeny Park)
Sat. Oct. 15 Conference Meet TBD
Wed. Oct. 19 Finn Dawg Inv. Girls Team only (Kirkwood park) *very tentative
Sat. Oct. 22 District TBD
Wed. Oct 27 Findley Inv. Boys Team only (Forest Park) *very tentative
Sat. Oct.29 Sectional TBD
Sat. Nov. 5 State Meet (Jefferson City)

Pre-Season Reminder's

I hope you have all had a great summer so far and I don't want to cut it short, but Cross Country season will officially kick off in just a couple weeks. Here are a few reminders of some events and things to take care of before we start daily practice.

Wednesday Night Runs –just one remains on July 27 (Check this blog for updates as a heat index above 105 will result in cancellation)
– Informal weekly group runs and fun !
- meet at 6:45 pm – BE PROMPT – Run starts at 7:00 sharp
- Locations: meet at Creve Coeur Park (upper level- gravel lot by the tennis courts)
- distances / routes will be decided by the group
-This is a “group run”. The goal is to run together, although we will break into sub groups to accommodate different ability levels

Athletic Physical Exams
Athletic physical exams are being offered at PHS on July 27 from 3-6 pm in the Multipurpose Room. Cost is $30 (cash). Students must RSVP to the activities office (314-213-8058) A.S.A.P.

You will need a current physical in order to participate in any sport at PHS. Physical forms can be picked up from the coaches or in the Activities office at the high school.

12 Hour Relay–July 28th – CANCELED

1st day of official practice is August 8th, 2011 (8-9:30 a.m. High School-Under the Bridge in front of the high school) We will have practice every weekday after the 8th. Times and locations for practice the first week will be posted on the Blog at a later date and sent home in an introductory packet on the first day of practice.
**Practice is required beginning August 8th. You must have 14 practices in before you are allowed to run in a meet. All absences must be verified with a call or email to your Coach to be excused. Unexcused absences from practice will result in sitting out the next meet.

For the first day of practice you need the following:
-You must have a completed sports physical (PHS offers one on July 27th -see above) and an Emergency Card - both of these forms are available on-line here (click the forms tab on top of the page once at the PHS activities website)

- Bring your Training Log - A record of your summer running is very important to the coaches in terms of creating workouts to best fit your needs. For those new to the team, any kind of record of running mileage over the summer would be helpful, but is not mandatory.
Finally, an honestly completed log is required if you are interested in earning one of the Pirate Mileage Club awards below.

- Bring a friend. (not required, but good for everyone involved) New runner's are welcome, no experience is required other than a competitive spirit, an interest in running and the desire to reap the benefits of hard work. More than a few people have given cross country a try on a whim and later found themselves to be life long runners.


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

How it Works

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

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

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

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

Rewards

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

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

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

4) You will earn the following awards:

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

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

Wednesday Night Run 7/20

There will be no Wednesday Night Run on July 20 due to the high temperatures. Make sure you're getting your runs in early in the morning to beat the heat!

Coach Simmons

The Race

Running Fun

August 8th will be here before you know it. To help keep motivation through the long days of summer I have a few running videos to share. I've posted a few of these before. Most are worth watching again, especially if you are having trouble getting out the door to run.

On a side note... remember my post a while back about the tortoise and the hare training over the summer. Well.. I went for a mountain bike ride the other day taking the Hamburg trail to get to the Lost Valley trail. Those who ran XC last year may remember the Hamburg trail from a trail run out at lost valley and from the "downhill mile" in the past. Anyway, as I approached the Hamburg trail head I saw a turtle and a rabbit coming toward me from the trail gate at the same time. No kidding, they were really both on their way off the trail. I wonder who won.

Now for some fun. Click the highlighted words to see each video.

Ice Cream run
Coaching at the playground
Why do you run? - Great!
Why do I run? - even better in my opinion
Fleet Feet XC Kickoff - one of our first meets this season...

Enjoy...
Coach F

Checking in with some Odds and Ends

So Pirate Runners...How is your summer going? Hopefully you're having lots of nice runs.
I've come across a few things I feel worthy of sharing, so here we go.

Rain
First off..I woke to rain again today (as I'm sure you have too recently) and limited time to run. I have to say at first I considered waiting till later in the day to run, but also knew that my chances of running decreased if I didn't do it right then. I went ahead and drug myself out the door and hit the roads for one of my favorite five mile loops. The thing is..once I got going it was actually really nice to run in the rain and I was reminded of a few things worth sharing.

1) the rain always looks worse than it is from inside...once you're out there it usually isn't bad.
2) don't listen to weather forcasters too much..they tend to make things sound worse than they are..just check the radar before heading out and don't go if you see red or know lighteneing may be coming. If all you see a field of green on the radar then get out and enjoy the variety it adds to your run.
3) wear a visor or thin hat with a brim.. it keeps the water out of your face/eyes.
4) dress for the rain ..remember you will warm up - so only wear what you would wear if 20 degrees cooler.. nylon/ synthetic stuff is better to wear than cotton as it won't hold as much water.
5) jump in puddles at some point along the way
6) remember cars may not be able to see you well or expect to see runners so take extra precaution along streets.
7) Post run- get changed and dry quickly if temps are cool. Don't forget to stretch. If it's warm, stretching in a light rain is kind of fun and your neighbors will think your nuts.
8) Also, post run- pull the insoles out of your shoes and stuff them with newspaper so they will be dry by the next days run....DON'T put them in the dryer.
SO next time it's raining (but not thunderstorms) get out and enjoy a the opportunity for a memorable run.

Wednesday Runs
The wednesday runs have been going well. Although, I would expect a team that really wants to make the most of the summer to have better attendance than I have seen thus far. I realize many have family trips and camps planned, but also know that teams that run well together- run together. OOOH.. I guess that may have sounded like a lecture..I meant to say.. I hope to see more of you out this wednesday. By the way....we will run in rain.. but not storms.

Running Drills
At the mini camp and during the season we often do form work by way of a few running form drills. The drills we do most often are listed in your log book. I would recommend finding a grassy field and doing these drills at least once a week to help develop good technique and efficiency. Drills should be done after warming up (or after your run) and also include a few striders. Running times magazine has a web page with a great video demonstrating many of the same drills we do plus a few others. Drills do need to be done correctly to be effective and if you are new to these then maybe wait till the season starts and you have more direction. Regardless it's worth checking out the video. Just click here
A few notes about the video:
- I know it is a "masters" video and has "old people" but they are really fast and you can learn from us old people sometimes.
- pay attention to the drills we normally do : school yard skip, high knee skip, high knees, and butt kicks
- For our purposes, I'd skip the other drills...but be careful if you decide to try them.
- follow the drills up with a few striders or a strider between each drill as they demonstrate in the video.

That does it for now.. Enjoy the summer and your runs and don't forget to record your runs in the log book. I'll be posting some inspirational running videos soon, so so stay tuned.

How was your run today? ...and some reminders.

I saw this guy out training while I was running recently. With a little work I was able to catch up to him. He said he was putting in his summer base for some big races with the hares this fall. I've seen those hares out putting in the miles too.. but they're harder to catch. They certainly know the secret.. summer miles equal autumn smiles...heck no reason you shouldn't be smiling during the summer miles either. How have your runs been going lately?

Now that the mini-camps are past I have a few reminders for everyone. You may want o scoll down to previous summer posts for more details

-First off ..don't forget that the Wednesday runs start this week. Meet at 6:45p.m. at the Creve Coeur park upper level gravel lot and we will run promptly at 7:00pm. All current and potential boys and girls team members are invited to join us for some fun group running around the park. At least one coach will be present at all the runs and you may even get all of us. We will split into smaller groups of similar pace/mileage to accommodate everyone's current ability level. C'mon out and run with your team!

-Are you keeping track of your runs and mileage? If not make sure you start writing it all down in your log book. The log books are an extremely useful tool for the coaches to properly write workouts to your specific needs in the fall. Also, in order to qualify for the Summer Mileage Club awards, all runs must be documented in the log book. (Details about the mileage club awards are in a previous post and in your log book itself)

In addition to the Pattonville events, there are lots of other running events that might be fun to check out this summer. While your coaches are not big fans of lots of summer racing, running a race for fun or as a tempo workout could make for a "key" summer running experience. Go round up your teammates and check out some of these events below.

- Big River hosts a local cross country camp. Find info here

A few upcoming 5ks:
- July 2 ,5k/10k road race in Hannibal - has a hill to remember here
- July 4th , road race in O'fallon here
- Cross Country style 5K race on July 8 here
- July 23 Mud Mountain 5K cross country (same course as last years Edwardsville meet) here

You can also find your own events throughout the summer. (Remember no races after August 7th)
- Big River's Race Calendar
- Fleet Feet Sports Race Calendar

Coach Simmons has offered to put together the occasional Sunday group runs. Team members interested should contact Coach Simmons or talk to him at the Wednesday runs.

Finally, you can always create your own summer running adventures. Contact your teammates and... carpool to some local trails...all run to a pool...run together and then detour to an ice cream shop after.... you get the idea.

That about does it for now. I'll try and post some interesting running stuff periodically through the summer, so check back now and again.
Enjoy your runs!
Coach F

Cross Country Mini-Camps begin this week!

Attention all incoming freshman, new and returning XC runners,
The mini-camps start this week. Boys started today and girls will start tomorrow. BE there!
IF you have already missed one day, you may still attend the remaining days. Details below. Hope to see you out there!

MINI CAMP INFO.
Where: Creve Coeur Park (upper level off Dorsett Rd. - gravel lot by the tennis courts)
When:
Girls Camp : June 7th , 8th and 9th from 6-8:00 p.m each evening.
Boys Camp: June 6th, 7th, and 8th from 7-9:00 a.m. each morning

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

Expense: None, it’s FREE!

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

Summer Mileage count starts today!

So .. How was your run today? I just wanted to give you all a quick reminder to start recording your summer runs in your training logs. In-coming freshman or anyone else who may not have been at the kick-off meeting can pick up a training log and summer running advice at our Mini-camps (see previous summer events post) or email your coach to receive a training log and any answer any other summer running questions you may have.

Head Girls Coach : Coach Fader Email: sfader@psdr3.org

Head Boys Coach: Coach Simmons Email : jsimmons@psdr3.org

I can tell you from my own run today that the heat has returned. Below are some helpful tips for dealing with the heat and your cross country training in general throughout the summer.

Summer Running Guidelines

1. Run as much as possible on soft surfaces.
2. Build mileage gradually. No more than 10% increase in miles a week
3. Runners need strength. Do situps/pushups or light weights at least twice a week.
4. Schedule time for running everyday (cross train on your day off)- consistency is critical.
5. Listen to your body and let it dictate your volume and intensity. If you’re feeling great take advantage of it and go faster or farther. If you’re feeling terrible, run for ten minutes, take a swim, ride your bike, throw a Frisbee around or rest.
6. Cross Country is a team sport. Call, Text, Facebook your teammates and run, see movies, have swim parties and keep each other motivated.
7. Most of your running should be steady, “conversation pace” mileage. However, returning runners should mix in fartleks, hills or brief tempo run each week to remind your legs to “change gears” and encourage quick, light turnover.
8. Once a week run one “Long” run. This should be a bit longer than your daily mileage. Follow it up with a few striders to refresh your legs (if you can find a grassy field try doing some barefoot to strengthen your feet and lower legs, but ease into it and be careful about the running surface)
9. Summer races are fun, but limit your self to only a couple.
10. Keep running fun through variety. Try different routes, paces, or run for time and just go on a bit of an unplanned adventure.
11. Make sure someone knows where you are running and carry an ID.
12. Bad or worn out shoes cause injuries. Keep track of shoe mileage.
13. Set goals for the summer and the season and each day. Use these as motivation
14. When unmotivated to run, don’t think about how tired you feel, just get out the door and after the first mile you likely feel better.
15. Record your runs in the PHS log book. Record significant events of the run, type how you felt or just miles. Your coach needs to know what you do over the summer to individualize your workouts.
16. Ease into the first mile of your runs and STRETCH – afterward. Your recovery immediately following a run is the best thing you can do to ensure you feel good during tomorrows run.
17. Summer is a great time to work on proper form.
18. Live a runner’s lifestyle. Eat healthy, sleep well, enjoy the outdoors and the freedom of your runs.
19. Run safely by being attentive to your surroundings. Don't trust that cars see you. Don't zone out with headphones. For extra safety, run with a friend, a dog or even someone on a bike. Carry a phone..but only use it in case of an emergency.
20. Run because you want to and enjoy being a RUNNER!

A runner’s observation on motivation – Some runs feel better than others and you won’t know until you are into the run. There have been many times when I have not “felt like running” but ran anyway. I can not remember a single time that I wasn’t thankful I ran afterward, even if the run itself never felt that great. As one runner put it “my worst days running are better than my best days without a run”.

BEAT THE HEAT
1. Keep hydrated during the day and after your run.
2. Trails are often shady and a great place to beat the heat. Wear bug spray!
3. Wear light colored clothing, black or dark clothing absorbs heat.
4. Run in the mornings or evenings. Running in warmer temperature will help build your tolerance for the heat as we approach the school year, but take it easy.

Cross Country starts Now! - Summer Events

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

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

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

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

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

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

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

Expense: None, it’s FREE!

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

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

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

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

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

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

How it Works

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

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

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

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

Rewards

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

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

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

4) You will earn the following awards:

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

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

2011 Cross Country Season - Kickoff Post and Blog Reactivation

It's been a long and uncertain winter for the Cross Country team coaching staff..we have had some changes, but the skies are clearing to reveal a newly assembled coaching team of which I'm excited to be a member . Sadly, Coach Kern and Coach Lamb will not be returning this season, but I'm sure I speak for both coaches when I say they wish nothing but the best for the team.
I will be returning, but with a different title and under a new coaching structure which I believe is in the best interest for the success of both teams. We are now splitting the Head Coaching position into one specific Head Boys Coach and one specific Head Girls Coach. We will also have at least one Assistant Coach and maybe another, but some details are still being worked out in that area. As the former Head Coach over both teams, I can tell you that there are some great benefits to this new structure which might best be explained by imagining teaching a class of 20 rather than a class of 40. Basically, more time and energy can be delivered to each athlete. Both teams will still share some equipment, training and race locations and the coaches will work together as a Team. However, boys and girls teams will technically have separate leaders.
Without further explanation here is your 2011 Cross CountryCoaching Staff

Boys Head Coach: Coach Jeremiah Simmons
Asst. Coach: Coach Willie Wessels

Girls Head Coach: Coach Scott Fader
Asst. Coach: Coach Kathy Zoll

The summer draws near and with it the unofficial (but critical) beginning of our season. We will have a meeting at the High school after school to give more detailed specifics for summer events.
Put this date on your calendar and be there!

Tuesday May 24th - 2:30 Coach Fader's room G114 - THE OFFICIAL KICKOFF MEETIING -covering summer training, team events and plans for next season

In coming 9th graders interested in Cross Country should email or call their Coaches (see below) to introduce yourself, receive summer info or ask any questions. Also, watch this blog for announcements of upcoming summer activities and other information about the Pattonville Pattonville Cross Country Teams.
Boys Coach - Coach Simmons jsimmons@psdr3.org School Phone: (314) 213-8051 ext. 8907
Girls Coach - Coach Fader sfader@psdr3.org School Phone:(314) 213-8051 ext. 8314

Finally, until we post otherwise, this blog will remain the official source of cross country information for both boys and girls team. Now that we are off and rolling again watch for updates on summer events and any changes we may make to this format to better fit both teams.

Happy Running,
Coach Fader

State Results - End of the season meeting

Last Saturday the Cross Country season officially came to an end with the Missouri State Cross Country Championships in Jefferson City. Racing condiitons were ideal with cool temps, a dry course and as much fanfare as you can imagine. Our lone competitor made the best of her final race and bettered her time from last year by a large margin. Congratulations Hannah on a excellent race and season!

While racing for the season is now over, the Pirate Cross Country season doesn't offically end until we have our awards banquet on November 22. This thursday (Nov. 11) during contact time we will have one final meeting in Coach Fader's room (G114) to go over awards night information, discuss winter running, handout winter training logs, and a few other odds and ends. This is also the time to get those sweats and uniforms turned in if you have not already. Remember you can not recieve your award if your uniform uniform/sweats are not returned.

The State Meet, Awards Night and other super important end of the season details

Another great season has almost come to an end, but there are some very important details to go over before we can call this journey complete. Everything I can think to tell you about the end of the season follows. Please pass this info on to your teammates to make sure it gets out to everyone.

-State Meet - Congrats to Hannah for qualifying. While we can't shuttle everyone down to Jefferson City, if you can arrange a ride feel free to join us at the meet and cheer on Hannah as she competes against the best runers in the state.
Missouri State Championship Info.
Race Times: class 4 girls: 9:00 am (Hannah's Race), class 4 boys: 10:15 am
Location -Oak Hills Golf center, 932 Ellis Blvd, Jefferson City, MO 65101
Directions: take 70 west, then US 54 West to the Ellis Blvd exit, take a left on Ellis Blvd and go straight over the overpass and a couple miles down you will find the course on your right- Parking is where ever you can find it.
MSHSAA website with State meet info http://www.mshsaa.org/Activities/Info/CrossCountry_News_Cross%20Country_content.aspx?viewmode=story&storyid=3

-Awards Night
2010 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 22 beginning at 6:00pm.
Tentative Schedule
6:00-7:00 Individual awards, senior speeches, 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 Coach Fader 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!

-Harvest Run- Drummond Elementary is looking for a few volunteers to help with their Harvest Run. A few of you mentioned that you were interested. The Coaches will have already left for the state meet, so arrangements to attend are your responsibility (arrangements to miss school and a ride to Drummond). The run is scheduled for Friday Nov. 5th from 1:00-3:00pm.

- Uniforms and sweats should be clean and turned in to Coach Fader in Room G114 by November 9th. They must be handed directly to Coach Fader by you or delivered to room G114 in a bag with a tag clearly identifying your name. DO NOT give to Coach Lamb or leave unlabeled bags of sweats/uniforms in my room when I'm not around.

- Team Members and Parents - Soon it will be time to assemble a slide show for the Awards night. I will gladly provide a disc if anyone has photos from the season they would like to share by burning a copy. I could also use some music suggestions ( unless ya like that "old guy" stuff I listen too..I can promise some banjo!)

That about does it. See ya out on the roads and trails....you are still running right...remember we do this because it's FUN.. and this is one of the best times of the year to be outside running. Enjoy!

Sectional Results

Saturday mornings, grassy parks, changing leaves, cool temps (well actually a little warmer than normal), and hard racing are the essentials of a perfect cross country meet and all were present this past weekend at our sectional meet. The races were fast and our three Sectional competitors gave their best shot at qualifying for the state meet. Congratulations to Geri and Sean for the completion of an excellent season. Big Congrats also to Hannah as she has qualified for the second year in a row to compete next weekend in the Missouri State Championships! Best Wishes at State Hannah!

District Meet Results

All good things must come to an end... or so it is said. The District meet proved to be the end of the season for both of our Varsity teams this year. However, both teams ran well (and without any major tragedies), which is the best we can ask for on any day. While we may not be advancing as a team our spirit moves on through three individuals who ran exceedingly well to qualify for the Sectional meet. Congrats to Hannah, Geri and Sean and good luck next week at Sectionals!