Schedule 9/28-10/2

First, I'd like to say that I'm so glad that we had a home meet. As far as I know, every athlete had at least one parent, friend, teacher, aunt, uncle, etc., cheering at our race. It was such a joy to have such a great community turnout. If you weren't such great kids, we wouldn't have had so much support! Also, both boys and girls won the meet!

Props to Kathy Watkins, Sean Shockley, Jeff Parrott & the custodial crew for all their set-up, tear-down and organizational work! Don't forget to thank them when you see them.

As for this week:

Monday: Track Repeats (Our very last hard workout)

Tuesday: Team Pictures @ 3:15pm, wear your uniform!, 30-40 minutes

Wednesday: Easy Day Before Race run + accelerations

Thursday: Meet in Lyman, WY
- Dismissal from class: 9:30
- Departure from JHMS: 9:45
As always, you must have a pre-approval form to get on the bus

Friday: Wells Fargo!

One thing I really liked...

At the Lander meet, the girls were off racing and the boys did an excellent job independently completing our pre-race warm-up and stretching. I was proud of you!

Runner of the Meet -- Lander

AK was our Lander runner of the meet for the following reasons:

- Ideal bus behavior in spite of our calamitous journey
- Always gives full effort in practice (doesn't literally cut corners or slack)
- Calls me when necessary (takes responsibility)
- Exhibits role model behavior at practice and meets (hears and listens)
- Follows instructions (pays attention and follows through!)
- After her race, she cheered and ran along side some of our boys (team player)

We are so happy you're on our team!

Field Trip

Today we ran to Bell Fitness to hear some nutritional advice from Carrie Clark (sp?), the nutritionist at Bell Fitness. Ask your child about what he/she learned and how a runner can make healthy pre- and post-race decisions when dining at a gas station convenience store.

Thank you Carrie!

Team Picture

Next week we will take our official team pictures. Here are the pictures we took after the Star Valley and Idaho Falls meets.

Team Picture Day:

Tuesday, September 29th

3:15 pm
JHMS

I will distribute the money/ordering envelopes at practice.

Attendance & Fall Weather Reminder

Believe me, I know a lot of people in the schools are sick. Please contact me via phone, email, blog, facebook, etc. to let me know your whereabouts. You are expected to be at practice unless I hear otherwise.

It's starting to look and feel like fall. Don't forget to pack an extra layer or two!

Late Bus Arrival

Why did our bus get back so late after the Lander meet?

Our bus broke down in a remote cell phone-less place, we had to switch buses a couple times and, consequently, we encountered the "night delays" on Togwotee. That is why we finally arrived in a Pavillion bus.

Mad props to Donna, a Pavillion bus driver, who rescued our crew.

Mad props to Ed Lavino, our Jackson bus driver, who drove us back.

Mad props to Kathy Watkins, volunteer extraordinaire, who helped everyone stay sane by providing pizza and wisdom.

We couldn't have done it without you!

Lyman Invite Info - yay!

The information below is copy/pasted from the email I received:

LYMAN HIGH SCHOOL
10th Annual Invitational
Cross Country Meet

The Lyman High School Cross Country Invitational will be held this year on Thursday, October 1, 2009 starting at 3:30 pm. The meet is being held at the Fort Bridger Museum grounds, in Fort Bridger.

You may walk the course at 2:00. The starting times are as follows.

` 3:30 Middle School boys and girls (depending on the number)
Separate if we have 20 or more.
4:00 Middle School boys or varsity girls (depending on previous number)
4:30 Varsity girls or varsity boys (depending on previous number)
5:00 Varsity boys or JV girls & boys (depending on previous number and also the number of JV runners)
5:30 JV runners (if the numbers have demanded)

This time schedule or immediately following the previous heat will be used.

When you arrive, please check in at the flagpole area. Depending on the number of entries we may combine some running categories.

Meet Update

Our Jackson race will take place on Thursday at JHMS. All Jackson and Star Valley runners (both boys and girls) will run together and the race will start at 4:00pm. The race will be run around the nearby fields and will finish on the track.

Schedule 9/21-9/25

Monday: Pyramid Intervals

Tuesday: Distance + Accelerations
+ Field trip to a surprise location!!!

Wednesday: Easy pre-race day, preview the course

Thursday: Meet in Jackson (NOT in Thermopolis)
This will be a dual meet against Star Valley. As far as I know the races will be at 3:30/4 ish. The course will likely run around the middle school and will finish on the freshly painted track. I will relay the details to you as soon as I get them...

Friday: Game day...Wells Fargo? Try something new?


** As always, the schedule is subject to change!

At 3:37pm I got this info for our Lander meet

Lander Invitational Cross Country Meet
September 17, 2009


Junior High 3:00 P.M. J.V. Boys 5:00 P.M.
Varsity Girls 4:00 P.M. J.V. Girls 5:30 P.M.
Varsity Boys 4:30 P.M. Awards 6:00 P.M
.

The LVHS/SJHS Cross Country program invites you to participate in the Lander Invitational Cross Country Meet on Thursday, September 17, 2009. The following information should be helpful:

The high school course is 5 kilometers and the junior high course is 2 miles long.

The course will take place on the back nine holes of the golf course. THIS WILL NOT BE THE SAME COURSE USED DURING CONFERENCE. MAPS WILL BE PROVIDED FOR THE CONFERENCE COURSE. Please arrive early enough to walk the course. The meet will start at 3:00 P.M.

Buses will park in the lower tier of the parking lot east of the club house

T-shirts will be awarded to the top 10 finishers in both the varsity boys and girls division. Ten medals to the top finishers in both the junior varsity boys and girls division. Medals to both the top ten finishers in the junior high school boys and girls race. Team trophies will be awarded in the varsity divisions.

Four Port-a-Potties will be made available in parking lot of the club house.

The award ceremony will take place after the JV girl’s race.

Please! If we need to hold the award ceremony indoors, due to weather, it will be held in the front lobby of the high school.

Thanks for coming;

You might feel like we were training this hard yesterday...

Take special note of the scenery...

http://www.youtube.com/watch?v=8AemCeiuI_k

Develop a good mantra...

http://www.youtube.com/watch?v=K7Os0WAhOjs

More inspiration and Chariots of Fire...

http://www.youtube.com/watch?v=4RUCpdjbNqU

Tonight's Calico Dinner

Hi. Tonight's Calico dinner has been canceled. The high school runners have a PowderPuff event and the middle school has its open house tonight. We'll have to reschedule this dinner!

Idaho Falls Runner of the Meet

PG was our Idaho Falls Runner of the Meet:
- Teamwork
Never complains and doesn't cut corners!
Ran with his teammates during the race
Steers clear of drama

- Responsibility
He lets me know if he has to miss part of a practice
Exhibited perfect bus behavior (Polite, didn't need any reminders, etc.)
Very responsible with turning in all paperwork

- Mental Toughness
Strives for excellence in practice
Ran a great race (strong, steady and well-paced) and when his buddy attempted to sprint past him at the end he stuck with him. Good work.

We're so happy to have you on our team!

Old Bill's + Creek Videos + Climb the King

I was so excited to see so many of you at Old Bill's. I think it's great to have such a fun philanthropic event in our community! There are many great organizations - the Community Foundation accepts donations through September 18th.

My computer was giving me trouble last night. I'll continue to try to post the other creek videos ASAP.





Also, tonight is the Climb the King celebration at Snow King. I think it's from 5:00-6:30pm. I think this is another great fundraiser and I hope many of you participated in it this summer. If you want more information for next summer's climbing let me know.

Creek Crossing

Team Cheer

We are in desperate need of a fun, rowdy and empassioned team cheer.

Ask your parents, your friends, your families...we'll practice your suggestions this week.

Schedule for the week of 9/14

Monday: Distance run, 30-40 minutes toward Journeys tunnel

Tuesday: Rangeview Park Repeats

Wednesday: Day before meet run, 30 minutes Easy + accelerations
Optional carboload dinner at the Calico with high school team

Thursday: Meet in Lander
Dismissal from class at 10:15
(MUST have pre-approval form)
Departure from JHMS 10:30

Friday: The greatest game ever...Wells Fargo!

Results from IF

http://www.athletic.net/CrossCountry/Results/Meet2.aspx?Meet=19120#2923

This link will connect you to the results page for the Tiger/Grizz Invitational. Even though we missed our sixth graders and soccer players, we had a great time at this big event!

Teton Village Meet

The Teton Village Meet (scheduled for 9/19) has been canceled. I'm bummed - I was looking forward to a home meet!

Our First Runner of the Meet

I'm happy to announce that MG was our Runner of the Meet for the Star Valley Invitational.

Reasons MG earns this award (a T-shirt):
- Mental toughness
Our fastest girl at the meet, our female Colts leader
Ran a smart race - good pacing, good form, strong & steady

- Responsibility
Always has paperwork in on time
Consistently ready for practice
She called me (not her parents) to notify me that she would miss a practice

- Team Player
Never complains which helps to keep morale high
Positive attitude
Quiet confidence, she's not the loudest person on the team, but she is a reliable role model.

MG was a leader at the meet and she leads by example at practice.

I'm so glad you're on our team!

Update

Thank you for your flexibility. It seems like a race or its time changes at least once a day.

For tomorrow's meet:

Students will be dismissed from class at 1:30 and the bus will depart at 1:45. I will need pre approval forms from everyone running at the meet (it's ok if you write your responsibilities on a piece of notebook paper).

As always, I'm not sure what time we will get back to JHMS. I would encourage everyone to pack a dinner.

IF Info

Here's some info I've copied from the meet's website:
http://www.athletic.net/CrossCountry/Results/Team.aspx?Cal=73560

Tiger/Grizz Invitational Cross Country Meet
Friday, September 11, 2009
Freeman Park
Idaho Fall, ID

The course is mostly grass, but there is some pavement, gravel roads, and a little sand/dirt. There are several hills with the three most difficult in the last 1.2 miles.

Freeman Park is located off of Science Center Drive. Take exit 119 off of Interstate 15, then travel east on Highway 20 one half a mile to the Science Center Drive Exit, turn left and travel one half mile more to the light and turn left into the designated parking areas. Please be careful NOT TO PARK on the course! The course will be open around 1:45 p.m. for inspection.

AWARDS:
Awards will be given to the top 20 Varsity runners, the top 15 JV runners and the top 10 middle school runners.

Tentative time schedule:
3:00 pm A Division Girls JV
3:20 pm B Division Girls JV
3:40 pm A Division Boys JV
4:00 pm B Division Boys JV
4:30 pm Girls Varsity
5:00 pm Boys Varsity
5:30 pm 7th and 8th Grade Girls/Awards for High School
6:00 pm 7th and 8th Grade Boys
7:00 pm Awards

Race Divisions
2,500 Meters Middle School

Friday

Seventh and eighth graders can attend Friday's meet. As mentioned, I will post details as soon as I get them.

If you are in sixth grade or if you are new to the team and don't have enough practices, plan to stay after school for practice with the wonderful Kathy Watkins.

Star Valley Meet

It was such a joy to watch you run at yesterday's meet! When I got home I showed my husband the video of you running through the creek and we both laughed hysterically. So fun!

I applaud you for remembering all your pre approval forms, uniforms, running shoes, etc. and for your excellent bus behavior. Let's keep this up!

I would like to post our post-race team picture and the creek video. If you do not feel comfortable with me posting the team picture and video of you/your child please let me know by Saturday at noon.

As soon as I get information about our Idaho Falls meet, I will post it.

What to Pack...a video

What time will we return from the meet?

I'm not sure. Our 1.2 mile race is at 3:00. We'll warm-up, race, cool-down and stop for a quick dinner on our way back to Jackson. I'll try to have as many kids as possible call as we approach home. If you want your child picked up South of town, let me know. If the bus driver is willing to accommodate you, we'll try to make it work.

Also, the afternoon of the event you can call the Activity Line for our expected return time. The number is 307-739-9226.

Packing List for Meets

- Colts running singlet & shorts
- Running shoes
- Socks
- Rain gear
- Warm clothes
- Deodorant
- Necessary undergarments
- Healthy Lunch + snacks
- Money for dinner
- Water bottle
- Homework
- Post-race change of clothes

Goals for the Season

Once we board the bus to Star Valley, I'm going to have every athlete write a goal for the meet on a sticky note. I believe goal setting is a good life skill and I'd like the runners to try it!

At the very beginning of the season, I had the athletes fill out goals sheets. Some of the goals were beautifully crafted and meaningful. Others were quite amusing...let me share some...

- Find a man/bear/pig
- Become a ninja
- Do not get beheaded
- Ride down the slide on a unicycle
- Find a pet penguin
- Create the world's gigantigist ball of sponges
- Beat Michael Phelps in a potato sack race

Changes & Pre Approval Forms

1. The sixth grade team of teachers made the new rule that sixth graders can only participate in one meet per week. This only affects our meets this week.

Updated schedule--
Review of last week's theme- good form
Introduction of this week's theme- being a student-athlete (balancing schoolwork and sports)
Tuesday: Regular Practice
Wednesday: Meet for everyone in Star Valley
Thursday: Regular Practice
Friday: Meet for 7th & 8th graders in Idaho Falls

2. Another recent change:
On 10/9 we will NOT travel to Riverton. Instead we WILL travel to Pocatello on 10/10. I will keep you posted with all details as soon as I have them!


Pre Approval Forms
- All athletes are REQUIRED to have pre approval forms filled out prior to boarding the bus for our weekday meets. The forms are designed so that the students need to communicate with their teachers and take responsibility for their schoolwork.
- Athletes can get the forms from me or at the front office.

Star Valley Invitational Cross Country Meet

Date of the meet: Wednesday, September 9

Dismissal from school time: 12:15
Show me your Pre Approval Form
Departure time: 12:30
Middle School race: 3:00

Location: Cedar Creek Golf Course on the Star Valley Ranch

If you want someone other than your parents to pick you up you must fill out a special form. I will have the forms available at practice.

Our race will be 1.2 miles long and we will traverse two creeks! True cross country :)

The map shows the 5k high school race course. Our middle school race will be a part of this...

Schedule for Next Week 9/7-9/11/09

Schedule for the Week - Please note that the departure times have changed!

Monday: Labor Day
Practice 3:00-4:30
30 minute run with 4 accelerations

Tuesday:
Get your Pre Approval Form filled out during school!
Practice 3:00-4:30
Easy 20-30 minutes

Wednesday:
Star Valley Invitational
12:15 Dismissal from class
Show me your Pre Approval Form
12:30 Leave
3:00 Middle School race

Thursday:
Practice 3:00-4:30
Easy 30 minutes

Friday:
Idaho Falls Meet - Tiger Griz Invitational
11:45 Dismissal from class
Show me your Pre Approval Form
12:00 Leave

First Day of School

Have a great first day of school tomorrow! I look forward to hearing about your JHMS adventures at practice!

Theme of the Week: Running Form

Tomorrow we will meet at the front of the school at 3:00pm and we will travel to Mr. Poduska's 7th grade social studies room. His room is #112 and it's in the SE corner of the school.

Upon arrival we will watch some youtube videos that will help us improve our running form:

Here are the links:

http://www.youtube.com/watch?v=1fBh2qH4QbM
Run Right with Newton Running
I like the first half the video - minutes 0:00 - 4:11. The latter part of the video is an advertisement for their shoes.

Here's a stick figure dude who is running. Proper running form:
http://www.youtube.com/watch?v=eJAVYXxYOcQ


Inspiration running music from Chariots of Fire
http://www.youtube.com/watch?v=L-7Vu7cqB20

Here's the website for the first video link I posted. I liked the visual from their website's proper form page:
http://www.newtonrunning.com/run-better/optimal-running-form


Just for fun...one of youtube's greatest hits...Charlie bit my finger!
http://www.youtube.com/watch?v=_OBlgSz8sSM