Announcements: Week of 8/18 - 8/24

Announcements:  Week of 8/18 - 8/24

Practices this week:

2:30 - 4:30 everyday.

Saturday, 8/23-  Practice 7:30am at Indian Boundary Park

Coach Damhoff and Coach Ott will lead practice.

Workout will be hill circuits on the Neighborhood Hill

Recruit new runners, win a prize!

We need to be recruiting new runners, especially freshmen.  Coach Ott will give a tshirt to the runner who recruits the most new runners to practice.  (Note:  new runners must stick with it at least a week!)  

Keep recruiting new guys this next week.  Some guys may have got cut from soccer… Other may still not have known about XC or think it’s too late.  Recruit!

Welcome to new runners!!

Sam Horvath (Fr)

Ethan Prior (Fr)

Parsia Hedayat (Fr)

Jack Swain (Fr)

Athletes Area- Now Up!

This will be a new menu heading on pnrunning.com that is only accessible when you are logged into the website. We will post a tentative season plan for meets/workout schedule/ etc, as well as any other “team only” material.

Training Logs:

Reminder that these are mandatory this season.  Logs should be updated by Sunday nights.  The report is printed each Monday morning.

This week is a trial run… Continue to make logging a part of your daily routine.

You will not run at the EIU Showdown (Aug 25) without an updated training log.

Additionally, coaches expect to see comments for each workout with details about pace, how you felt, what the workout was, etc.  If you need help with this, please ask a coach or teammate.   

Thoughts on training….

This is somewhat of a down week as far as mileage, we just want to be ~70-80% max.  We will have key workouts on Mon, Thur and Saturday.

No morning runs this week, focus on getting into good routines with bedtime, managing homework, training logs, etc.

A big focus on our workouts this year is going to be CONTACT.  Cross Country is a sport of keeping contact and being stubborn- not letting people go, as well as taking chances in staying with people longer than you are used to.

We must start bridging the gap from our #1 to our #2-5 runners.  

Lastly, we need to get guys healthy, so plan on hefty doses of GS and foam rolling.  These routines create bodies capable of handling big-boy training without breaking down.

Congrats to our 2014 XC captains:

Jack Sebok

Tanner Thurman

Adam Bruyere

Tim Schrank

Alex Russell

Jake Epley  

PNXC Spiritwear:

We will extend the deadline to Thur, Aug 21 at the Parent Meeting.  Coach Derks will have a size Medium sample of each piece at practice this week if you want to check size.  Order form can be found in Docs/Links section, or get from Coach Derks at practice.

Important Dates:

Thur, Aug 21-  Parents Meeting.  5pm cafeteria.   All runners and parents should plan to attend.  Meeting should last about 30 min.

Fri., Aug. 22-  Picture Day.  2:25pm.  Wear Black adidas uniform (singlet and shorts)

Sat, Aug 23-  Practice meets at Indian Boundary Park 7:30am (NO MINI BUS)

Mon, Aug 25-  First meet!  EIU Showdown at Greene Valley Forest Preserve.

Teams:  PNHS, Downers Grove North, Algonquin (Jacobs), Highland Park, Burlington Central, and Palos Hills (Shepard)

Fri., Aug. 29-  Run a Thon Fundraiser.  7-8pm Under the Lights! Goal is to raise AT LEAST $100 each.  Remember, if you raise $300 or more, we will order you a custom PN Running lightweight running jacket.

Also, PARENTS, you can participate as well.  Let Coach Derks know if you want to run/walk to raise $$ for PNXC!

Checks can be made out to PNHS.

Extra forms are on website.

#CTC

#InitialEnergy