2009 LB Poly Boys XC Team Summer Newsletter (July) 


Athletes & Parents…Lots of Important Info…Please Read!!!

Welcome Back…we are half way there w/ summer training!: Looks like things went smoothly over the “dead” period & everyone is getting fit & ready to really get it going. The first week back was great & I look forward to a fantastic second half of summer training (which by the way is even more important than the first half!). Please refer to the website often as summer updates will continue to be posted there frequently. “3 – 7”



Summer Training: Normal Week at a Glance:


Mondays: Heartwell Park 4-6

Tuesdays: Signal Hill (Disc. Well Park) 4-6

Wednesdays: El Dorado Park (tennis courts) 4-6

Thursdays: Los Cerritos 4-6pm

Fridays: CSULB 8-9:30

Saturdays: Long Hill Run! Whittier Run for Mammoth Runners!

Drivers Wanted & needed!

6:30 am Town Center Starbucks (approx. return 9:30am)

ALL other runners should be running in Signal Hill on own or w/ a teammate!

Sunday: Off , rest, stretch & drink lots of water! OR make-up day!

Go to the XC Training Seasons link for maps & more details!

Summer Training: Alternate Schedule for ALL non-mammoth runners during mammoth week (Friday Aug. 7-Monday Aug. 17)

All non mammoth runners will be meeting daily at the girls practice locations. Coach Trevor & Coach Kevin will assist when possible. Coach Nate & Coach Stuver will also be available to facilitate practices. **Please refer to the girls xc website for practice locations & times.

http://www.lbpolygxc.com/id7.html



Important Upcoming Dates/Info:


-Uniforms & Gear: All gear orders are PAST DUE!!! If you have not done so, please mail in your gear order IMMEDIATELY & send to Sandy Riehl: 4132 Walnut Ave., LB 90807 424-3330

-Emergency Cards: All summer E-cards are PAST DUE, so PLEASE TURN YOURS IN! If you don't have one, see Coach Fillipow for a new one or go online to our website to get one.

-Clearances: If you haven't already made a doctor's appt. for your clearance, do so today! Make sure you have looked through the packet to know what you need to have to make it complete. ALL COMPLETED CLEARANCE FORMS MUST BE TURNED IN DURING ORIENTATION WEEK AT POLY!!!

-Hydration: 
It is very hot out there these days (obviously) & athletes need to pay even more attention to proper hydration. YOU ALL NEED TO BE DRINKING A LOT OF WATER 7 NOT JUST AT PRACTICE. You should carry a water bottle w/ you throughout the day & drink it & refill it often. You cannot perform at your optimum level without proper hydration. In addition to the above, try this extra hydration trick. Drink a big glass of water every time you brush your teeth! Hopefully that is at least twice per day.



-Absences: 
If you are not at workout, I (or Coach Kevin OR Coach Trevor) need to know about it. Returning runners, if you are not going to join us this summer, you will not be with us in the fall! Send me a message now so I can take you off the email list & the roster. Returning runners are required a minimum of 50% attendance & Email notification of when you are not going to be at practice. Don’t expect to show up in the fall & be on the team if I have never seen or heard from you over the summer!



-Tour de Bay: Instead of the July “Tour de Pools” we will be mixing it up this year w/ the “Tour de Bay”. The run will start at the usual spot on Wednesday July 29^th @ El Dorado Park 4pm. The route will end up down at Alamitos Bay (57^th place). MINIMUM DISTANCE WILL BE 7 MILES!!! Parents, please pick up at the Bay OR advise your athlete to do an out & back run & return to El Dorado Park for pick up. I will have my van & transport any extra “bay” gear & food for after the run. Parents, please join us down at the bay at 6pm. Bring food/dinner & make it an early evening dinner on the beach!

-Team Dinner: The next team will follow the run on Tue. Aug. 28th. It will be at the Turner’s home @ 1966 Cresent Dr. in Signal Hill. The dinner will follow the Discovery Well Park Practice at 6pm. The Turner’s home is walking distance from the park!

-Summer Post Practice Refreshments. It is getting really hot out there at practice. If you would like to “refuel” our runners after a tough practice, then please feel free to sign up for post practice refreshments. Suggested items are: Cold water &/or Gatorade, cold fruit, granola or powerbars etc. Stay away from any junk food! The link is on the website or email me your requested dates. Our hardworking runners will truly appreciate it!

-Training Journal. Athletes, don’t forget to log in your miles on Poly’s very own Journal of Training. The link to sign up is on mainpage of the website. This is a requirement for ALL mammoth runners!!!

-Drop Off Run: The End of summer team dinner (& the infamous drop off run) will be on Wednesday Aug. 26th.  All runners are invited & encouraged to attend this epic event!  Starts at 4 pm from coach Fillipow’s House. Make sure you bring a blindfold!!! More details tba after mammoth.

-Bun Run: The bun run will take place this year w/ a citizens race & a Poly xc athlete race on Sat Sept 5th. More detailed info will follow after mammoth. We will be doing the full pancake breakfast again this year & selling tickets. TO MEET THE TEAM FUNDRAISING OBLIGATION, EACH RUNNER WILL BE REQUIRED TO SELL 20 BUN RUN BREAKFAST/RAFFLE TICKETS (all $5 each). Tickets will be distributed by before mammoth. All ticket money (min. $100) will be due the day of the Bun Run.



-Bun Run Raffle Prize: Parents, if you have any spare items for the raffle lying around,

please donate them. We already have a few great items so dig trough those drawers &

see what you can come up with. Gift cards that you know you will never get around to using

are also great items!

-Mammoth Info: Mammoth Camp will be from Sat. Aug. 8th (meet at 6am at The Baerga’s) to Sunday Aug. 16th (arrive back in LB at about 7pm). The total payment of $350 is NOW PAST DUE!!! Required “admission” to mammoth camp is great daily attendance, participation in most of our Saturday long hill runs, payed in full & all miles logged. A packing list, required paperwork & additional info is on the website.

Also, any parents that would care to donate food items or meals for the Mammoth Camp, please contact Regina Baerga (438-6635) BEFORE Aug. 4th.



Coaches Thoughts:
 As we get into our mid summer grind in our base training period, workouts can get really tough so you need to keep a few things in mind to keep your motivation levels high. Mid summer is tough because the temperatures rise & we are still over a month away from racing. You must always have your goals in mind, short term & long term. Goals are what make you not only show up to practice everyday, but excel at practice & give you the inspiration to do you best every day. BRING A WATCH so you can get your times & we can monitor your progress. There is nothing like seeing improvement to motivate you. Also, know why you are at practice & know why we do each type of run. Each run has a specific purpose. Long runs, AT runs, tempo runs, fartlek, drills & sprints, hill runs, intervals, recovery runs w/ strides, they all have specific purposes. Know what they are and why you do them so you can excel at each to be the best runner you can possibly be! ”3 – 7”

***Key Item Summary Checklist (the following should be taken care of by now):

1. Clearences (physicals) 2. Gear Order 3. Emergency Cards

Quote of the Month:
 What makes a great endurance athlete is the ability to absorb potential embarrassment, and to suffer without complaint. I was discovering that if it was a matter of gritting my teeth, not caring how it looked, and outlasting everybody else, I won. It didn't seem to matter what sport it was--in a straight-ahead, long-distant race, I could beat anybody. If it was a suffer-fest, I was good at it." 
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