Hi All, (the weekly schedule is attached and is also in the body of the email)
WEEKLY SCHEDULE AND TEAM NOTES FOR CROSS COUNTRY FOR THE WEEK OF SEPTEMBER 3 - SEPTEMBER 8
Practice will start at 2:45 PM at the Primrose School gym area.Come dressed and ready to run. Practice will end at 5 PMgenerally. It may be later than 5PM on weightlifting days.
Plan to dress at the high school. Plan to have a lock for your locker if you leave your belongings in the high school locker room. Do not leave your belongings unlocked in the high school locker room.
You may bring your bag to Primrose if you choose.
NEW TEAM MEMBERS ARE WELCOME: BUT YOU MUST BRING YOUR PERMISSION FORMS, ETC, WITH YOU TO PRACTICE THIS WEEK, IF YOU HAVE NOT TURNED THEM IN ALREADY.
Big Red Invitational Team Notes: We are hosting our Somers Big Red Cross Country Invitational Meet this Saturday, September 7. The first race starts at 9:25AM and the last race starts at11:30AM. We are expecting well over 900 runners to compete. We need quite a bit of help from parents to host an event such as this.
We need help with our concession stand. We need parents to help set up and to help run the concession stand at the Big Red Invitational on 9/7. Please contact Beth Maliniak if you can help. Contact Beth at: bbmm@optonline.net
We still need:
1 person to cook and bring hot dogs
1-2 more people to help at the concession stand
We also need parent volunteers at the Big Red Meet to help direct buses, and to help direct runners on the course and to help at the finish line. We need as many as 15 or more parents to help. We are very short of help right now. Please contact Helen Wray who is coordinating our volunteers. Please contact Helen at:wraysch@hotmail.com
We will be working on the course again this week – throughout the week.
Thank you to those parents who came and helped this past week on the course. Between our efforts and the work our school maintenance crew has done, the left lower loop looks great. We still need to widen the the right lower loop to at least 8-10 feet wide. We need to weed wack and rake quite a bit of the loop. We will be doing some work on the courseTuesday and Wednesday if anyone has time between 3-5:30 PM.
We will also be setting up and marking the course, and will be continuing the course cleanup on Thursday and Friday between 10 AM – 3 PM. Please let me know if you can help.
TEAM UNIFORMS AND TEAM CLOTHING ITEMS:
Sue Nolan coordinates our team clothing sales. Team members only need to purchase a uniform top and shorts. Other items such as warm up pants and sweat tops are available. Some freshman may already have some items from the modified team. Sue Nolan who coordinates our team clothing will be at Primrose on Tuesday, Sept 3 and Wednesday, September 4 between 3:30 and 4, and on Friday, Sept 20 and Monday, September 23 at the same time (3:30-4PM). If anyone wants to contact her to pick up items at her house they may email her at: suenolan2004@yahoo.com
REMEMBER YOU MUST HAVE A TEAM UNIFORM TOP AND SHORTS FOR THE MEET THIS SATURDAY. The Sweatshirt and warm up pants are suggested.
TEAM PASTA DINNER: Our first team dinner will be Friday, September 6, 2013 at Maria Gorecki’s house at 6 PM. This will be a combined boys and girls dinner. In case of rain, the dinner will be at3:00 PM at the High School. Please contact Carolyn Worsley or Julie Gorecki if you can help at the dinner.
Tuesday, 9/3: 2:45PM practice at Primrose School gym. Stretch, Myrtle, Planks, Big 8, Leg Swings
Active Warmup, Warmup run,
Hills (4-6 x spectator)
4 x hash hill, Injury Prevention Walks - barefoot
Warmdown run
COACHES (AND ANY PARENTS WHO CAN) WILL WORK ON COURSE
COACHES (AND ANY PARENTS WHO CAN) WILL WORK ON COURSE
Stretch, Back, Explosive movement routine, 5 minute abs, Leg Swings
Warmup 15-20 minutes
Warmup 15-20 minutes
20-30 minutes of 4-2-1 fartlek on the course, 2 minutes down
Warmdown 10-20 minutes
WEIGHT ROOM
COACHES AND (AND ANY PARENTS WHO CAN) WILL WORK ON COURSE
COACHES AND (AND ANY PARENTS WHO CAN) WILL WORK ON COURSE
Thursday, 9/5: 9:30 AM PRACTICE AT PRIMROSE
FOR THOSE WHO ARE NOT CELEBRATING THE HOLIDAY
Stretch, Myrtle, Big 8, Planks, Active Warmup
45-55 minutes run, 6-8 x barefoot strides
Coaches (and any parents who can) will also be setting up the course after practice.
Team members will help for a short time after practice,
Team members will help for a short time after practice,
Friday, 9/6: 9:30 AM PRACTICE AT PRIMROSE
Coaches (and any parents who can) will also be setting up the course after practice.
Team members will help for a short time after practice,
Saturday, 9/7 - BIG RED INVITATIONAL AT SOMERS. All team members are to meet on the lower fields at 8 AM to help set up and warm up. We may meet at Primrose to help bring some equipment down to the starting line. We can also stretch in the gym if it is raining.
Team members will help for a short time after practice,
Saturday, 9/7 - BIG RED INVITATIONAL AT SOMERS. All team members are to meet on the lower fields at 8 AM to help set up and warm up. We may meet at Primrose to help bring some equipment down to the starting line. We can also stretch in the gym if it is raining.
We are in Division 1 this year. ALL TEAM MEMBERS WILLCOMPETE IN THIS MEET.
RACE SCHEDULE
9:25am - Freshman Boys
9:40am - Freshman Girls
9:40am - Freshman Girls
10:00am - Varsity/JV Girls D2
11:00am - Varsity/JV Boys D2
11:00am - Varsity/JV Boys D2
10:30am - Varsity/JV Girls D1
11:30am - Varsity/JV Boys D1
11:30am - Varsity/JV Boys D1
Sunday, 9/8 - On your own. 30-60 minutes easy OR take a day off if you have not had a day off in the last 7-10 days.
Please turn give or email Coach Arnesen your final summer mileage totals.
WE WILL BE AWARDING SUMMER RUNNING SHIRTS FOR THOSE TEAM MEMBERS WHO TOTALED OVER 300 MILES FOR THE SUMMER. We may also have a shirt for those who totaled 250 miles or more.
WE WILL BE AWARDING SUMMER RUNNING SHIRTS FOR THOSE TEAM MEMBERS WHO TOTALED OVER 300 MILES FOR THE SUMMER. We may also have a shirt for those who totaled 250 miles or more.
