The LB Poly Boys XC Team Summer Newsletter – June 2009

HERE WE GO!: Another fantastic start to summer. We had a nice turn out at 9^th grade orientation & new runners should blend well with our mix of motivated runners, season veterans, & fast and eager crop of 10^th graders. I am really looking forward to a great summer of training followed by a terrific xc season in the fall.

Remember, success in xc is achieved by the groundwork put down in the summer. Be patient, success won't come overnight but if you stick with our training plan & put in a solid summer of training, you will have a great fall of racing! Patients & consistency...that is the key! Gradually build your miles & don’t have big gaps between training sessions.

Please refer to the website often as updates are continuously posted. www.lbpxc.com

Summer Training - 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 7:30-9:30 (starts in July)

Saturdays: Long Hill Run! Whittier Run for Mammoth!

Drivers Wanted & needed!

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

All other runners meet at Signal Hill Park 7:30am

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

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

Important Upcoming Dates & Info:

-New Parent / Booster Meeting. Monday June 22nd. 6pm

The Eastly’s Home 4502 East Village Rd. Long Beach CA 90808 377-9190

Returning boosters & new parents are invited to a summer meeting to discuss the following:

*Booster support, “old” bun run *Team dinner planning & sign ups

*Summer Post practice refreshments! *Uniform & Gear ordering

*New parent question & answer session.

You can always go to the team dinner link on the website to find out info or sign up to help out.

-1st Summer Team Dinner. Tuesday June 22nd. 6pm

The Eastly’s Home 4502 East Village Rd. Long Beach CA 90808 377-9190

-Summer Post Practice Refreshments. If you would like to “refuel” our runners after a tough practice, then please feel free to sign up for post practice refreshments. The link is on the website or email me your requested dates.

-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.

-Gear Orders. The order form for all the gear is available on the website or hard copies @ practice. The orders will be due by Friday, July 24th.

-Emergency Cards. I need an emergency card for every athlete ASAP!!!

-Clearances. Don’t forget to get your clearance package & schedule your summer physical NOW!!! Clearance packages available at practice & at Poly (rm 119). Clearance packages (w/ completed physicals) will be due by Freshmen Orientation in August. ALL MAMMOTH RUNNERS NEED TO HAVE CLEARANCE PACKAGE DONE BEFORE MAMMOTH!!!

-1st summer monthly “Tour de Pool”.  Wednesday practice June 24th.  All runners must run w/ a pool toy & perform a “task” at each pool!

-Summer (Mammoth) Sat. Trail runs. If you are going to Mammoth (returning runners only) then please refer to the trail run gear list on the website. All other runners should be meeting w/ teammates or on own & running in Signal Hill on Sat. 7:30, Signal Hill Park.

-Dead Period. The “dead period” is a 3 week time where coaches are not allowed at practice. This year it is from June 29th to July19th. It is “suggested” & “highly encouraged” that you continue to train. Most teammates continue to practice at the same time in the same weekly locations. The Captains organize these workouts. It is up to the discretion of each athletes parent if they choose to participate in these unsupervised group workouts.

-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 run xc in the fall! Send me a message now so I can take you off the roster & email list. Returning runners are required a minimum of 50% attendance & email notification of when you are not going to be able to be at practice. Don’t expect a spot on this team in the fall if I have never heard or seen you this summer!

-Hydration: 
It is going to get very hot out there this summer & athletes need to pay even more attention to proper hydration. YOU ALL NEED TO BE DRINKING A LOT OF WATER. 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.

-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!!!

Quote of the Week:

“XC Championships are won in the summer, the hardware is collected in the fall”!

Bonus prize at our next practice for the first person who emails me the author of this quote.

Go Jackrabbit Runners!!! Coach Fillipow

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

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