News of the Week: Sept. 3rd-8th

Practice Week of Sept.3- 7 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. 3rd- Labor Day - You should know what to do, but if not.. Run. (Girl's see last weeks post) 
Tues. 4th - car pool to O'Connor Park -finish at 5:15pm 
Wed. 5th - Car Pool to Creve Coeur Park- finish at 5:15pm 
Thurs. 6th - PHS Campus -finish at 5:15 
Fri. 7th -PHS campus - finished by 5:00 bus, although we will likely be finished earlier.

Saturday Sept. 8th - Forest Park XC Festival Information: website: http://www.bigriverrunning.com/fpxc.php 
Location: Forest Park Central Ball Fields - Directions below 
Times: Meet at the stadium no later than 6:45am (tardiness may mean missing the bus) 
Bus leaves for the meet at 7:00am sharp. 

Pattonville is in the "White Division" for all races, only our race times are listed below. 
8:10 JV Girls (5k) 
9:30 JV Boys (5k) 
10:35 National Anthem
10:40 Varsity Girls (5k) 
11:45 Varsity Boys (5k) 
12:40 Freshman Girls (3k) 
1:05 Freshman Boys (3k) 
2:00 Awards 

Directions: Forest Park Cross Country Course

The XC 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.

UPCOMING MEETS: 
Saturday Sept. 15 - Paul Enke Invitational at Sioux Passage Park 9:00am 

News of the Week August 27- Sept.3

Practice Week of Aug. 27- 31 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. 27th- Fleet Feet Kickoff Meet - meet in Coaches classrooms at 2:30 for Bus (meet details below)
Tues. 28th - stay on PHS campus
Wed. 29th - carpool to O'connor Park
Thurs. 30th -stay on PHS campus
Fri. 31st -  No school/practice - but you need to run (specifics given at thursdays practice)

Labor day weekend workouts: (Girls plan below, Boys should follow Coach Simmons directions)
Saturday: Enjoy a 4-6 miler (mixing in 20 minutes at tempo pace for those specified)
Sunday: Enjoy a long run
Monday (Labor Day) Rest - (unless you took off friday, saturday or sunday, if so run today)

Fleet Feet XC Kickoff Information:
See a short video of the 2009 meet here:http://www.youtube.com/watch?v=Tf6cKNrv0Vc
Location: Quail Ridge Park in St. Charles County
Date: Monday, August 27th
2:35 Bus leaves PHS
4:15 JV Girls
4:45 JV Boys
5:15 Varsity Girls
5:45 Varsity Boys
6:15 Pizza Party/Awards
6:45ish Bus leaves for PHS
7:15-7:30ish - arrive back at PHS (commons area)

Directions to Quail RidgePark (used for Fleet Feet XC Kickoff)

-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 flash 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 friends. 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. 8

News of the Week Aug. 20 - 25th

Practice Week of Aug. 20-24  
Daily Practice time is 2:30-5:15 mon-thurs and 2:30 -4:50 on *fridays(unless otherwise noted)- Meet in your coaches classroom (Boys - Coach Simmons) (Girls - Coach Fader)
* The activity bus only runs at 5:00pm on friday 
 
Mon. 20th - Car Pool to O'Connor, (Freshman will be required to ride with coaches on carpool days)
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. 21st - Team pictures and practice on Campus.
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
Pictures may also be purchased online at www.WagnerPortraitGroup.com Use the password PIRATES.
Wed. 22nd - Green and White Meet. Meet at O'connor park at 5:30pm. Details below.
Invite your friends and family!

Thurs. 23rd - Practice at PHS. We will hand out uniforms today.

Fri. 24th - Carpool to Creve Coeur Park (upper level) - Practice finished by 4:50 to catch 5:00 Activity Bus

Green and White Meet Details 
 Place: O'Connor Park 2 mile course- starts on lower field.  We will meet at the pavillion, and then follow a regular pre-race routine before beginning the race.

Wear: You will not have a uniform yet.  Wear your regular running wear. -bring sweats to get in the habit and just in case it cools of afterward.

Time: Athletes need to arrive by 5:30pm. 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: 6:15pm on the lower soccer field.

Refreshments: If possible, we are asking all team members to bring a treat to share after the race, preferably things that do not need to be kept cold and are some what healthy. Possible suggestions include: fruit, granola bars, cookies, or whatever you dream up.Water and Gatorade will be provided to drink.

Important Upcoming Dates: - Our first official meet will be the Fleet Feet XC Kickoff at Quail Ridge park next Monday,Aug.27th. 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. 3rd (Labor Day) - No Practice

The 2012 Cross Country Season Begins - Essential Info.

Monday, Aug. 6, 2012: First day of Cross Country Practice - Be there!
 
Time: 8-9:30 A.M. Meet on the Track at the High School. Meet under the bridge (auditorium side)

**Practice is required beginning August 6th. 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 for the first practice:
- Physical (We will have your name on a list if already turned in to the athletic office)- Emergency Card
- Activities Code (may be completed after the first practice)
- Voluntary Drug testing card (may be completed after the first practice)
  (All forms above can be obtained prior to practice by visiting the PHS Activities page, click the FORMS tab)
- 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
- a water bottle

**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. 


Practice times before school begins 

Tues. Aug. 7: Practice 8:00-10:00 am, Meet at Creve Coeur Park (upper level gravel lot, near tennis courts)

Wed. Aug. 8: Practice 8:00-10:00 am, Meet at O'Connor Park (directions here)

Thurs Aug 9 : Practice 8:00-10:00 am, Meet at Creve Coeur Park (upper level gravel lot, near tennis courts)

Fri. Aug. 10: Practice 8:00- 10:00am, Meet at Creve Coeur Park (upper level gravel lot, near tennis courts) (Freshman are excused from practice friday for Transition day at PHS)

Saturday Aug. 11: Optional Practice : 8:00-10:00 am, Meet at Creve Coeur Park (upper level gravel lot, near tennis courts)

Mon. Aug 13 : Practice 3:30-5:30 pm, 

Meet at O'Connor Park (directions here)

Tues. Aug 14 : Practice 3:30-5:30 pm, 

 Meet at Creve Coeur Park (upper level gravel lot, near tennis courts)

August 15 - 1st day of school. Daily practice time begins from 2:30 -5:15 
XC Teams meet dressed out in the commons by 2:25 (dress out in school locker rooms) Will we return from practice by 5:15 for students to catch 5:30 Activity bus

*  Heat Indexes at 105 or above may result in changes of practice time or location.  Please watch the blog at http://pattonvillexc.blogspot.com/ for updates the day prior to practice or call your Coach if unsure

See You Soon!

2012 Cross Country Meet Schedule

2012 Pattonville Cross Country Meet Schedule

Date                Meet                                                   Time               Location

Wed. Aug 22   Green and White Meet                       5:30pm            (O’Connor Park)

Mon. Aug. 27  Fleet Feet XC Kickoff                       4:00pm            (Quail Ridge Park)

Sat. Sept. 8      Big River Forest Park XC Festival     8:00am            (Forest Park)

Sat. Sept 15     Paul Enke/Haz. Central Inv.               9:00am            (Sioux Passage Park)

Fri. Sept. 21    Hazelwood West Inv.                         4:00pm            (Koch Park)

Sat. Sept. 29    Parkway West Inv.                             9:00am            (Parkway Central)

Fri. Oct. 5       Border War                                         4:00pm            (McNair Park)

Sat. Oct. 13.    Suburban North Conference meet      TBD                     TBD

**Sat. Oct. 20 District 4 Meet                                    TBD                     TBD

**Sat. Oct.27  Sectional                                             TBD                     TBD

**Sat. Nov. 3  State Championship Meet                  TBD                (Jefferson City)

Additional required events:

Wed. Oct. 17   Pattonville Middle School XC Meet     4:00pm            (O’Connor Park)

                        (The PHS team will host the meet, but not compete- required event)

Monday Nov. 19  Cross Country Awards Night         6:00pm            (PHS cafeteria)

? = not confirmed at time of posting

** = Varsity meets only (Sectional and State Meets only upon qualification)

- All meets include both Boys and Girls teams unless specified otherwise.

- Specifics for each meet will be posted on the blog at least 1 week prior to the meet.

http://pattonvillexc.blogspot.com/

Too Hot again....Wed July 25 run cancelled

Yep, you guessed it.  We have to cancel this wednesday nights (July 25) run due to extreme temperatures.  We will not have any more scheduled runs until official practice begins on August 6th.  Make sure to check out the post below with pre-season info and keep an eye on the blog for more to come.
   Don't let the heat and practice cancellations scare you away from your daily runs.  Mornings offer very tolerable temps and shady trails are even better.  Besides, running in some heat now will help you to acclimate to the afternoon practices of the early season.  Just expect to move a bit slower and replenish your fluids when finished.  Enjoy the last couple weeks of summer and we will see you soon!

Wednesday Night Run Cancelled

The Wednesday night run for July 18th is cancelled due to the extreme heat.  We look forward to seeing you for the final Wednesday night run, July 25, at Creve Coeur Upper Park.  Be sure to run early tomorrow morning!

It won't be long now - Pre-Season Reminders

An older video, but still great to get psyched up for XC.  Wacth for the Pirates!


Only 20 more days till we kick off the 2012 Cross Country Season with the beginning of official practices on August 6th.  Hopefully, you have already been running, but if not you still have time to get a good start and better late than never. Experienced racers know running is a year round sport consisting of seasons for a variety of types and intensities of runs. Develop a solid base of aerobic running fitness over the summer and you will be ready to start building speed once the season starts. Otherwise, you'll spend the first half the season doing something you could have already done, rather than getting faster.   Make a commitment to yourself and your team and be the best runner you can be by running now.  Contact your coach for advice on training.  If your planning to shoot for a Varsity spot, running now is essential to success.....I guarantee your competition is.   On a side note, new runners and incoming freshman would also benefit from starting to run now, but should not hesitate to join us even if they have not been running yet.  Returning runners should know better....but I'll stop there and get off my soap box.  Remember running is fun and racing is even more fun..especially if your prepared.  


 Here are a few reminders of events and things to take care of before we start daily practice.

Wednesday Night Runs –just one remains on July 25 (Check this blog for updates as a heat index above 105 will result in cancellation)
- Location: meet at 6:00pm at Creve Coeur Park (upper level- gravel lot by the tennis courts)

Athletic Physical Exams

A physical exam form is required by MSHSAA (Missouri State High School Activities Association)BEFORE a student can tryout or practice for any activity listed below.  The form used for this exam is available in the Activities Office or download a copy from the high school website at http://phs.psdr3.org/.  Click the green ATHLETICS and ACTIVITIES…then FORMS…then click the form you want to print.  Only one physical exam is required per year and must be administered on or after February 1, 2012.

Physical exam will be held at Advanced Training and Rehab (12232 St. Charles Rock Road in Bridgeton) on July 24 from 4-7 pm.  You must call the PHS Activities Office at 314-213-8058to RSVP.  Cost is $25…make checks payable to Advanced Training and Rehab.

1st day of official practice is August 6th, 2012 
(8-9:30 a.m. High School) We will have practice every weekday after the 6th. 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 6th. 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 to bring the following:
-Sports Physical (PHS offers one on July 24th -see above)
-Emergency Card 
You will be unable to participate in practice until your coach has received both the Emergency Card and Physical
- There are several other forms required for participation in a PHS sports,but they may be completed within the first few days of practice. 
 These include:
 -Activities Code
-Voluntary Drug testing card
You can find all of these forms on-line here (click the FORMS tab at the top of the page) 

- 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 to ear Pirate Mileage Club award for running 300 miles or more this summer.

Wednesday runs return this week

I've posted this one before...but it's still good this time of year.

See you at this week's wednesday run (July 11th) at Creve Coeur Park- upper level gravel lot.  6-7:30pm as usual.

Happy Independence Day!

What better way to celebrate our countries birthday than going for a  run.  Leave the watch or GPS at home and just enjoy moving swiftly across the land while giving thanks for those who have fought for our independence.
Enjoy the 4th and we will NOT have a wednesday run this week.

Forrest runs on wednesday..and every other day.

Forrest believes in base miles..you should too.

See you this wednesday evening (6/27) for our weekly run..
Creve Coeur- Upper level 6:00-7:30pm  or so.

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..

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.

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!

O'Connor Park- some PHS cross country history

Coach Kern (PHS CC Head Coach from the early 1980's- 2008) has written a must-read post about  O'Connor Park on his blog. Check it out here.  He also posted more pics from the old course and park here.

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 !

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!

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!

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.
 

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)

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