Day 3

400s today.  Lots of them.  All went fairly well.  More soreness/minor injuries happening.  We have to prevent.  It is the best cure.  Be sure to drink LOTS of fluids.  Salt intake is a priority which is why sports drink work so well--they contain a high level of sodium which aids hydration and recovery.  Be on top of your health.

Parent meeting tonight at 7:30 at SES playground pavilion.  See you there. Fuzzy is running from there tonight at 7:30 for anyone interested in getting in their evening minutes with a group.  

Good practice.  Tomorrow is a long easy run as our workout.  

Day 2: 800s Were . . . Well, 800s

Today was tough.  But we can thank God that the weather was cooperative.  Our varsity boys ran 8x800s.  That's 4 miles of speed work.  So, we ran a 10 min. pre-warmup (about 1 mile +), a 30 min. warm-up (4 miles), 4 miles of speed work, a 2 mile easy run after to recover, then 5x100s (about 1/4 mile) then our cool down (15 min. of very slow recovery running) of probably 1 mile.  For the varsity boys, that's 12.25 miles today.  Then tonight's 20 min. run will be another 3 or so.  So 15 miles.  That's a day!  All other runners can drop a few miles off here and there based on less speedwork and warmup time.  Best guess = jr. high girls still did 8-9 miles today.  WOW.

We are coming together!  I saw much.  Several things to point out: 1. Many runners, after having completed their own work, went and ran with teammates.  That is leadership.  It is not really a coach-able trait.  It is something you are born with or consciously choose to make yourself into.  I am very proud of all who step up and help in this way.  2. Injuries vs. soreness--Always ice, drink chocolate milk (if you can) after practice, and do your Danielle Stretches.  You have to be diligent to prevent injury.  Soreness is acceptable because it means you worked hard.  Injury is where we have to stop and evaluate the best route to recovery.  Let your coaches and trainers help you figure out the difference.  3. We say goodbye to Mackinzie.  Mack--you are one of us.  4. I'm sure there's more that I can't think of because I'm busy.

All paperwork is due tomorrow.  All of it.  Parent meeting at 7:30pm at SES pavilion.

400s are tomorrow.  I can't wait.

1st Practice: Check!

Day 1 is officially over (except for your evening minutes--varsity 20 min.; jr. high 10 min. some time this evening).  

Today we only ran about 5 miles, maybe 6.  It was a day for talking and choosing how we would progress.  

I am very proud of all who gave their all today.  Keep it up.  Come back tomorrow.  It will get better.  You have to fight that negative voice in your head.  It is not real.  You get to choose every day to be the person you want to be.  I believe in you.  I do.

Tomorrow is a big day.  We are going to put in many more miles.  Remember to take an ice bath after running every time.  Do your Danielle Stretches after running every time.

Fuzzy is running at the Dam tonight at 6:30 if you care to join him.  

Parent Meeting at SES playground pavilion at 7:30 on Wednesday.

Great day.  See you tomorrow.  Leave a comment if you are checking out the blog; it lets me know you are here!  Thanks.

SEE POST BELOW!

Here is the most recent list of physicals--I received these on Wednesday from Mr. Molnar, athletic director.  You can't practice if I don't have a COMPLETED and CLEARED blue physical form by Monday.  These are the names of those who are good to go [varsity]:  H. Johnston, D. Kozubal, A Mowris, M. Price (needs student signature), M. Duda, M. and M. Schenberg, B. Barclay, C. Burns, C. Guy, E. Kisner, J. Tomiczek, G. Johnston; [jr. high]: A. Byham, E. Ford, G. Lee, K. Taylor, A. Bauer, J. DeJohn, R. S. Siple, and E. Stoyer.  That's it.  

Several still need to have "Sudden Cardiac Arrest" forms signed by parent and student-athlete before practice on Monday.  See post below.

I will be out of town until Sunday evening, but I check my e-mail daily, and you can text/call me at 814.547.1053. 

See you Monday!

NEW SEASON 2012

Welcome to SHS Cross Country for 2012.  We begin practice at 8am SHARP on August 13th at the flagpole by the office.  Please note that you must have a "Sudden Cardiac Arrest" information form signed by you and a parent BEFORE you can practice with the team.  So get one NOW from the office or from Coach Hetrick, or bring a parent/guardian to practice on Monday to sign the form prior to 8am.

The new schedule is posted above along with our stretch routine and our Rules and Regulations informational sheet.  Please read at your leisure.

Our practice schedule for the first two weeks (prior to the start of school) is Monday - Friday from 8am to 11am and Saturday from 9am to 10am.  Plan on attending every practice, and be on time.

We look forward to a great season.  If you have any questions, please e-mail me at whetrick26@gmail.com.

Please bring water and a healthy snack (banana or apple) to eat during practice to keep your energy up.  See you Monday! 

PARENTS:  We will have a parent meeting on Wednesday, August 15th at 7:30pm at the SES pavilion/playground area to discuss the upcoming season.  Please mark your calendar and plan on attending.  Thanks.   

Also, if you have not had a physical cleared by our school nurse, the athletic director, and ultimately into my hands, you may be unable to practice on Monday.  As of now, these are those who are eligible:  D. Kozubal, A. Mowris; M. Duda, M. and M. Schenberg; B. Barclay, C. Burns, C. Guy, R Kirdahy, E. Kisner, J. Tomiczek; G. Jonnston; E. Ford, K. Taylor; J. DeJohn, J. Ruhl, R. S. Siple, E. Stoyer.  

I know there are others who have submitted forms since the school physicals, so if Mr. Molnar gives me the forms, you will be fine.  No worries.

Hunter's Race . . .

Hunter's 5k "Run to Remember" benefiting Alzheimer's Disease was a huge success.  I know . . .  I was there.  And so were over 100 of our closest friends.  When I get the final results and tallies, I will post more.  Congratulations to Hunter, his family, and his helpers.  And now his senior project is nearly complete, too. 

Hunter's Race Information

Here is the e-mail I have detailing information about Hunter's race on July 28th.

All proceeds from this event benefit the Alzheimer's Association.

WHEN

Saturday, July 28th

Race Starts at 10:00 AM

WHERE

Woodcock Damsite (Parking at Stainbrook Park)

                       

CONTACT

Hunter Johnston

814-763-4004

hunter.r.johnston@gmail.com

DOWNLOAD REGISTRATION AT

http://www.sharebeast.com/40psxhwbrrx6