Summer Running Camp

Check out this link and let me know if anyone is interested. Maybe an alternative to NJ?

Important Info

Team Bus on Saturday For MEET OF CHAMPIONS 7:45

We will be back by 1 pm

Monday
Team Meeting
Rm 183 @ 3pm ALL RUNNERS MUST ATTEND
Bring your uniform to turn in

Tuesday
Capture the flag

Wednesday
Hares and Hounds

Saturday the 10th

Practice @ thompson park. 8:30 start.

EMERGENCY CHANGE OF PLANS

THIS MONDAY
9/28
WE ARE NO LONGER PRACTICING @ MERCER COUNTY PARK.

WE ARE GOING TO PRACTICE @ HOLMDEL PARK
BUS @ 8:30
MEET @ THE HIGH SCHOOL

WE WILL RETURN TO THE SCHOOL Between 12:30 and 1pm

Please email or text me to let me know you received this message.

COACH SMIRK

Time Change

For those of you who missed practice this morning. Afternoon session has been changed to 4:30 to 6:00pm BBQ Starts @ 6:30 @ the Ullmans House.

Currently Cleared

Barquin, Victoria
Budline, Margo
Casey, Johanna
Cody, Jenna
Diamond, Jessica
Eisenach, Louise
Farrell, Susan
Fenley, Alicia
Fenley, Andreia
Glover, Alyssa
Glover, Angela
Hartmanshenn, Clara
Harvey, Rebecca
Kennedy-Moore, Mary
Marchese, Allison
Mnych, Rebecca
O'Grady, Kelly
Reinalda, Anna
Schochet, Leila
Siciliano, Klair
Sowa, Maggie
Taratuta-Titus, Rachel
Till, Christina
Ullmann, Emily
Whaley, Amelia
You, Sharon
Lea, Madeline
Liu, Elizabeth

currently cleared

Barquin, Victoria
Budline, Margo
Casey, Johanna
Diamond, Jessica
Eisenach, Louise
Glover, Alyssa
Glover, Angela
Harvey, Rebecca
Mnych, Rebecca
O'Grady, Kelly
Reinalda, Anna
Schochet, Leila
Siciliano, Klair
Taratuta-Titus, Rachel
Till, Christina
Ullmann, Emily
Whaley, Amelia
Fenley, Andreia
Fenley, Alicia
You, Sharon
Farrell, Susan
Hartmanshenn, Clara
Reinalda, Anna

Currently Cleared

Barquin, Victoria
Budline, Margo
Casey, Johanna
Eisenach, Louise
Glover, Alyssa
Glover, Angela
Mnych, Rebecca
O'Grady, Kelly
Ullmann, Emily
Reinalda, Anna- Anna, Your paperowrk was missing the Dr. Stamp from his office you need to get this to be cleared.
Till, Christina
Siciliano, Klair- Klair, do you need to take an impact test?
Diamond, Jessica


Ok once again,
GET Paperwork in!!!
Impact test if you haven't had one. Dates are aug 11, 12,13 all you need to do is send me an e-mail to let me know which day so I can schedule you. James.Smirk@gmail.com

Schedule
All Returning athletes.
Aug 10th-Aug15th 8:30 am Princeton University Course on Washington Rd. Come ready to practice.
Practice will run from 8:30 until 10:30

All athletes report to practice on Monday Aug 17th @ 8:30 am Princeton High School

Remaining Preseason Schedule will be handed out on Monday the 17th.

additional cleared

Tina Till

Currently Cleared

Barquin, Victoria
Budline, Margo- I need contact Info. Anyone have e-mail address?
Casey, Johanna
Eisenach, Louise
Glover, Alyssa
Glover, Angela
Mnych, Rebecca
O'Grady, Kelly
Ullmann, Emily
Reinalda, Anna- I need contact info Anyone have e-mail address?


Ok lets get the stuff in!!!!!!!
Farrell
Giggles
Fenley!!!!!!
Fenley!!!!!!


And everyone els time to get it done lets go!!!!!!

Currently Cleared

The following individuals are currently cleared for cross country. If you do not have your paperwork in as on now you need to do so. See someone not on the list? make a phone call. Harass them to no end, lets get this paperwork over and done with. I want to hit the ground running this season!!!!!! Ha get it HIT THE GROUND RUNNING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!



Barquin, Victoria
Budline, Margo
Casey, Johanna
Eisenach, Louise
Glover, Alyssa
Glover, Angela
Mnych, Rebecca
Ullmann, Emily

Paperwork

ALL PAPERWORK IS DUE ASAP!!!!!!!!!!!!!!!!!!!!!!!
If you are not cleared for the first day of practice you will not work out.
Also if you have not taken an impact test in the last year you need to do so. There are only 3 days of testing available. August 10th, 11th and 12th. You need to contact the athletic trainer shannon_Koch@monet.prs.k12.nj.us to schedule an appointment. If you don't have this done you will not be able to participate in the fall season. If you are away these dates you need to contact the athletic department to find out what to do.

I know paperwork is a pain but if you take care of it now we can get to the task of making a great team.

Smirk

Core Routines

Does someone want to write up the ab routines we have used in the past. New runners could really use this. If you type it up try to find diagrams or links that show the exercise. Let me know which one you are doing in the comments section so that we don't duplicate.

Smirk

The Weightroom

I am at summer school unitl 10:45 daily. I will be in the weightroom from 10:45 to 11:45 Mon-Fri. If you would like to come in to do the crossfit workouts with me that woudl be great. I am always looking for a workout partner(s). If there are other times you would like to come in let me know and we can work something out.
Smirk

HEY

Hello? is anyone out there? Just wanted to give oy an update. Finished week 1 of training. 10 miles this week. 2 miles per day with one day of 4 miles. Nothing spectacular. It did get easier throughout the week. Ok gearing up for week 2. How about letting us know how your training is going.

What's Going On?

I started training yesterday.
Nothing major, I ran home from the pool pushing Emma in the stroller. 2 miles with some easy hills.
I am planning on adding this week the following.
AIS-daily
workout 2 -daily

We will see how it goes.

How is it going for you? let us all know in the comments section.

Coach Smirk

Just Added

Week 2 schedule is up. Notice not a whole lot of changes. We will make adjustments basically in 3 week intervals. What will change each week are technique and mental cues.

Also look under emulation a new video is up called stiffness. Now normally we don't think of good runners being stiff. And if you watch the video these runners most certainly aren't running with theirs knees locked like Frankenstein. Instead they look very fluid and that is because the stiffness we are talking about is how springy they look when there foot hits the track. Notice that they don't collapse down onto their foot and a majority of the energy that they put down into the track as they run is returned directly to them with no added effort on their part. What does this mean for you as a runner? Get this right and you will be way more efficient and therefore way faster. Also check out the drills link that shows Lauren Fleshman demonstrating drills. She is a great example of what good stiffness looks like.

Finals Week

I was glad to see so many of you at the interest meeting last week. Please remember that if you haven't signed up yet or if you know of someone who hasn't signed up yet lets get that done.

Some updates on the site today.

1. I've started a Workout of the Day blog. This link will give you the strength routine that I did. If you want you can use that as a guideline for your own strength workouts.

2. The Active Isolation stretching information is up and running. Each link is a PDF that can be downloaded. Please take the evaluation before you start your summer training.

3. Under Emulation there is a link called 180's. This is a video of Dibaba the baby faced destroyer indoors @ the Boston classic. She crushes the field. Pay attention to her turn over. She is 180's throughout the race and when she decides to pick it up and destroy her competitors she just keeps running 180's and opens here stride up. This is what I have been trying to teach over the last few seasons. 180's first.

2009 XC Welcome

Hey It's that time of the year again! Time to get signed up for XC, run the miles, and get pumped for the 2009 Cross Country Season. What is new this year. A new set of summer training options to allow for more individualized training! Check out what the new program looks like.

Some things to take care of before summer gets too crazy.
1. Paperwork for school
A. Physical
B. Permission Slip
2. Design your summer training with coach smirk (this can be done over e-mail or face to face.

3. Prepare yourself to have a killer summer.

rain gear on sale

If you are looking for rain gear for the fall season there are two websites that have raingear regularly on sale. Sierra trading post and rei outlet . Quality equipment includes those made by Marmot ( the precip jacket is a good high value moderate cost jacket even @ full price), Northface, Patagonia, as well as others. If you have a question about a jacket let me know and I'll try to help you out (i used to do this for a living.) As for color, Black is always fashionable and it would be really cool if we all had matching color rainwear. Don't worry about breathablity too much with these jackets we won't be working out in them, they will be for when you are waiting to warm up before a race or after a race and you have cooled down. A moderately breathable garment will be fine.
If you are looking to buy locally Blue ridge mountain sports has always been a store with knowledgeable staff.

Rainpants are also a bonus. Again black is always in fashion and a full zip leg or at least a zipper that runs to the knee will aid in being able to get these on and off @ race time.

It's Official

The Banquet HAS BEEN CONFIRMED!!!!!!!!!!!!!!!!!!
Jan 16th
6:30 pm
Charlie Browns in Kingston
Checks made payable to PHS XC, Cash Accepted.
Cost $28

As Always if there is an issue with cost let me know and we can work it out.
Fill out the form to give us names and numbers of guests
Money is due ASAP.