2009 LB Poly XC Team Summer Newsletter (August)

Lots of really important info…please read!!!


Summer is almost over…already?: Well you know what that means. It is time to see how all the hard work this summer pays off on the racing grounds this fall! This is a very exciting time of year & I can’t wait to see the guys tear it up! School will be starting soon & many changes will be taking place so please refer to the website often as updates will continue to be posted frequently.

Last Two Full Weeks of Summer Training:

Mon, Aug 24: (4 – 6 PM) Heartwell Park, AT 3x2!!!

Tue, Aug 25: (4 – 6 PM) Discovery Well Park Park, Drills & Sprints

Wed, Aug 26: (4 – 6 PM) El Dorado Med Dist Run w/ some pick ups

Thur, Aug 27: (5 – 7 PM) Gahr 2 milers Summer Series Race (See Below)

Fri, Aug 28: 8-9:30-9 CSULB track. Recovery Run Locker Distribution @ Poly 10-11

Sat, Aug 29: (6:30-9am) @ Town Center for Whittier Run

   or  (7-8:30 am) at Discovery Well Park in Signal Hill

Sun, Aug 30: Off , rest, stretch & drink lots of water! or X-train or make-up day!

Var still doubling 2-3x per week!

Mon, Aug 31: (4 – 6 PM) Heartwell Park, Milers!!!

Tue, Sept 1: (4 – 6 PM) Discovery Well Park, Drills & Sprints

Wed, Sept 2: (4 – 7 PM) Infamous "Drop-Off" Run & Dinner.  Coach Fillipow's House

(844 Stevely Ave., LB 90815) See info below.

Thur, Sept 3: (4 – 6 PM) Los Cerritos Tempo

Fri, Sept 4: 8-10 Los Cerritos – Bring Rake or Big Push Broom!

Sat, Sept 5: Bun Run!!! See Below…

Sun, Sept 6: Off , rest, stretch & drink lots of water! or X-train or make-up day!

Var still doubling 2-3x per week!

First Week of School Training:

Mon, Sept. 7: Labor Day Run (6:30-9am) @ Town Center for Whittier Run

Tue, Sept. 8: (4 – 6 PM) Discovery Well Park, Drills & Sprints

Wed, Sept. 9: (4 – 6 PM) Heartwell Park 4-6, 800’s!!!

Thur, Sept 10: (2 – 4 PM) 1^st run from Poly! Beach!

Fri, Sept 11: (2 – 3 PM) Poly Run, PreMeet

Sat, Sept 12: Great Cow Run & Las Vegas Invites!

Sun, Sept 13: Off , rest, stretch & drink lots of water! or X-train or make-up day!

Var still doubling 2-3x per week!

Important Upcoming Dates/Info:


-A Special Thanks: I would like to thank all the people involved that helped make the 2009 Mammoth Running Camp one of the best ever. With 31 runners & 4 condo’s, this was no easy task. Condo chaperones extrodinaire ( Mr. Baerga, Mr. Reihl, Mr. Price & Mr. Roa). Also a huge thanks to all the trail chaperones, baby sitters, drivers, shoppers, meal donations and many other services were provided to be able to pull this of with such success. Thanks again for everything you all do to help support the XC program!

On another Mammoth note…anyone who has any good mammoth picture, if it is only a few, send them to me. If you have a bunch, put them on a disk & give them to me at practice. Please be discreet, I don’t need 1000 mammoth pictures!

-Team Dinner/Drop Off Run: The next team dinner (& the infamous drop off run) will be on Wednesday Sept. 2nd.  All runners are invited & encouraged to attend this summer culminating epic event!  All runners will be blindfolded & driven to a predetermined drop off point at a distance determined by ability. They will be given a map & must run back to my house with their teammates. Don’t miss out on this great workout & post run dinner! We need parents to help drive the runners to the drop off points. ALL runners meet at my house (Coach Fillipow) by 4pm. In addition to running gear, bring a swim suit, towel & a blindfold!!!

-More Team Dinner: We still have a few spots left to fill for all of our Fall Pre-Meet Team Dinners. If you are interested in hosting a Pasta Team Dinner, please contact Maureen.Price@Fluor.com or Colleen Bogich <bogich@verizon.net>

-Gahr High School 2-miler: On Thursday, August 27th, each runner will have a chance to either gain or regain some informal racing experience and test their fitness.  We will all meet at Gahr High School (Cerritos) at 4:30 PM.  Address: 11111 Artesia Blvd., Cerritos, CA 90703 (Artesia Blvd. & Studebaker Rd. where the 91 and 605 Freeways meet).  Registration is $5 per runner and the race schedule is as follows:

6:00 PM: Male 11th and 12th graders (& Open Runners) 6:45 PM: Male 9th and 10th graders
No uniforms, this is a training race so race in training gear & training shoes…NO RACING FLATS!  Registration forms are available online & at practice (they will require a parent signature).  

Website link: http://run.to/Gahr.events

-Uniforms & Gear: All gear has been ordered & will be distributed at the Bun Run. All fundraising money will also be turned in at the Bun Run.

-Training Journal. Athletes, don’t forget to log in your miles on Poly’s very own Journal of Training. The 13 week summer mileage contest ends Sunday Sept. 6^th. Don’t miss out on fabulous prizes for the top mileage runners!

-Clearances: ALL COMPLETED CLEARANCE FORMS MUST BE TURNED IN AT POLY BEFORE LABOR DAY WEEKEND!!! DO NOT LET YOUR TEAM DOWN BY NOT BEING CLEARED FOR OUR 1^ST MEET!!! NOT BEING CLEARED FOR THE FIRST MEET CAN BE GROUNDS FOR DISMISSAL FROM THE XC TEAM!!!

-Bun Run: The Bun Run is back in full force this year as our big fundraising event. The citizens race 3.0 miles (& Bunny Run 0.5 miles) @ 7:30 & a Poly xc athlete race (3.0 miles) @ 8am will be followed by a full pancake breakfast! The selling of tickets (breakfast & raffle) will be our sole fundraiser this year.

-Bun Run Timeline:

6:30 a.m. Arrive/Use Restroom/Place food, drinks, etc. at assigned table. Turn in Fundraising money.
7:00 a.m. Team warm-up begins.  Follow warm up/cool down link on the website.

7:30 a.m. Family and friends fun run/walk start time & Half mile “Bunny Run” for the kids!
8:00 a.m. Poly Athletes race start
8:30 a.m. Team cool-down begins.  Two miles minimum. Varsity 3! Cool down as a team!!!
9:00 a.m. Enjoy breakfast & Raffle! Athletes pick up gear.
9:30 a.m. Team Meeting

10:00 a.m. Assist with cleanup & depart!

-Bun Run Items for Athletes to Bring:

The food donation assignments will be different this year so we can hopefully avoid the supply problems we experienced last year; we're purchasing the batter and syrup, paper goods, and the sausage out of the proceeds. Runners will be bringing the following:
All boys - Fruit
Freshman Girls - fruit
Girls grades 10-12 - 1 gallon juice

Please contact Nicole Eastly for more information & contributions.

Nicole Eastly nicole.eastly@yahoo.com 562-377-9190 home 562-756-0164 cell

-Lockers: All Poly XC runners will be assigned lockers in the “XC” section of the locker room. Lockers will be issued on Friday Aug 28 from 10-11. DO NOT WAIT UNTIL SCHOOL STARTS AS LOCKER SPACE IS LIMITED! This would also be a good day to get any last signatures for your clearance forms!!! If you can’t make it on Friday, try to stop by the locker room earlier in week.

-Hydration: 
Are you drinking enough water throughout the day? Proper hydration (along w/ sound nutrition) are a key ingredient to successful workouts! Carry that water bottle with you throughout the day & drink it!

Coaches Thoughts:
 The fall racing season is just around the corner. This is one of my favorite times of year. You get to see all the hard work of summer pay off on the race course. But just because the summer is over, it by no means that the hard work is over. There is still plenty of hard work to do if we are to reach our goals in November. Keep focused & keep striving for excellence.

York High in Illinois have one of the most successful XC programs in the nation & have had success for over 25 years. Their coach, Joe Newton, has 5 “Newton's Law’s” that I thought that I would to share with you.

1. Make running a lifestyle

2. Commit yourself to excellence

3. Do the best with what you have got

4. Be persistent

5. Always have a race plan

Quote of the Week:

“"The man who can drive himself further once the effort gets painful is the man who will win.".

Bonus prize at Monday's practice for the first person that can email me where this quote came from!

Go Jackrabbit Runners!!! Coach Fillipow 3 7

Don’t know what is going on? NO EXCUSES! Check the web site. Read the newsletter. Email or ask a coach. Ask a captain. Call a teammate. Stay informed. You should be checking the website at least twice per week!


www.lbpxc.com