Late Summer Email-Very Important!

Hello Parents and Lakers! 

Summer is too quickly coming to an end :( Below is some important info about different things coming up. 

Before getting down to business stuff, I just want to say that there has been some great stuff going on this summer. I am so very proud of so many of the BXC kids. Lots of early mornings, lots of miles, LOTS of hard work, lots of lessons being learned, but most importantly, lots of athletes starting to change as people in order to meet their goals and help our team continue to achieve great things. That is what I like the most, people changing and becoming more charactered! Running exposes us for the humans we really are and that can be a tough thing for some athletes to get used to. But, I LOVE seeing any athlete I coach going away from the experience having become a different person. Racing well is only an expression of this growth so I am sure that many of the Lakers will be able to show this through their races and that is exciting! It will be a great year of progress for our fairly young team :)

Firstly, I need parent volunteers for two events. 

• Parents are needed to come and be around to help chaperone Rscape. Mostly I am looking for someone to help with the 11pm-3am shift and the 3am-7am shift. I just want to make sure I have an adult there at all times as I have a tough time staying the whole night awake making sure runners are ready to go for their leg. I need a parent for each shift. A parent for the girls team and a different parent for the boys team. 
• Parents are also needed to help with serving food and meal cleanup at our BXC camp (see below for dates). The shifts are about 9-11 each day for breakfast and 12-2 each day for lunch. Most food is actually prepared the day before by the kids :) Please email my lovely assistant MICHELLE about being able to fill a slot. a minumum of 2 helpers are needed for each time period. Her email is hikingnugg@gmail.com

Second, I am REQUIRED to have a MANDATORY parents meeting. 

• This meeting will be on Thursday, Aug 15th at 7pm at my house. 2052 Ryan circle. It is best if both parents attend as I do spend time discussing how to best support your athlete during the racing season that will set the groundwork for optimal racing. Other topics like the November trip to NXN-Southwest in Mesa, AZ will be addressed.

Finally, here are important dates and some info. Please mark your calendars! 

This Tues. Aug 6th: Key workout

• Please help your runner by helping him/her to get to bed the night before.
• This key workout (as well as many others in the past and future) is to be treated like a race in that each athlete should prepare the couple days before by eating, sleeping, hydrating and doing necessary body work in order to FEEL GOOD. Show up ready to THRIVE, not just survive.

This Friday, Aug.9th and Sat., Aug. 10th: Rscape

• You must read the race manual!! It has all the info on setup, food, showers and etc. http://www.r-scape.com/wp-content/uploads/2013/03/2013-Down-Dirty-Manual.pdf
• Plan on showing up to the race site at 4pm, NO LATER than 4:30 in order to get everything set up before the relay starts.
• Show up in clothes and shoes that you aren't going to run in. Bring 2 changes of RUNNING clothes and shower supplies.
• Bring 2 servings of your own recovery drink, some of your own food and one thing to add to the group offering.
• Sleep really well all week (9hours a night) to be fully rested! 

***There is no club practice on Friday Aug. 9th due to Rscape.***

Wednesday August 14th: Food prep for BXC camp. 1-4:30 @ my house

• I will be asking members of the team to come help with food prep at my house. Lots of kids chopping, mixing, baking, talking, eating and having fun :)

Thursday Aug15th-Sat Aug 17th: Cross Country Camp

• We meet 7:30am-4pm each day. 
• I will send out the detailed schedule next week
• Thursday morn will be a key workout at FT. Buenaventura at near race effort. 
• The main office at South Jr. gave me permission to send a carload of kids over to pickup schedules and etc at any time during the day  before 4pm on Thursday as long as they are preregistered. They can take school pictures on Sept. 5th.
• Since Sophmore reg is earlier in the week, I do expect all sophmores to be at camp during orientation. If you need to find out where your classes are, then please do that on registration day. 

Thursday Aug. 15th: MANDATORY parents meeting @ my house (2052 Ryan circle) @ 7pm

• The athletic director said I HAVE to do this and you HAVe to come, but it really is a great idea anyway. 
• If possible, I would love to have both parents in attendance. 
• Parents only! 

Monday Aug 19th: Practice day before school starts

• We will practice this day due to our first invitational being on Thursday of that week. 

Thursday Aug 22nd: Highland Invitational at Sugarhouse park at 4pm

• All kids go home after school that gets out at 12:15
• Please meet back at the school at 2pm to catch the bus
• Bring $10 for dinner money on the way home
• Exact Race schedule to be sent out later

Rest of season meet schedule can be found on bxclakers.blogspot.com. Here is the exact link http://bxclakers.blogspot.com/2013/04/0-false-18-pt-18-pt-0-0-false-false_24.html

Thanks a million! 

Coach Perry

Daily Practice Expectations

Daily Practice Expectations

Our team motto is "Chop Wood, Carry Water", therefore the daily commitment to the effort of self improvement is an important one. The following items are required attitudes and efforts to be given at each practice. If an athlete chooses not to uphold the expectations and fails to communicate with the coach about problems that may arise, then the coach has the right to not race the athlete in meets or dismiss him/her from the team entirely.

• Be on time to practice. During Cross Country, practice starts at 2:50
• Bring a WATCH and RECOVERY DRINK
• Be current enough on school assignments, tests and quizzes to not have to rely on making things up after school and then be late to practice. Seriously, most work can be done during school hours or at home. 
• It is understandable on a RARE occasion to take care of school work after school, however ALWAYS plan to do this on an easy day when running on your own is not a big deal should you be late.
• There is a maximum of 3 unexcused absences allowed during the season. Team dismissal is the result of being absent more than this.
• Most absences are unexcused accept for illness, family emergency or wedding/funeral.
• COMMUNICATE excused absences to the coach ahead of time when possible and be willing to do a hard workout on your own if you need to get it done a day earlier or later than normal. 
• Show up to practice prepared to do the work necessary that day and ready to stay for the duration of the practice. 
• Being prepared for practice means sleeping a MINIMUM of 8 hours a night, eating 3 meals before the afternoon sessions, hydrating properly and leaving outside stressors at the door. 
• Show up to a Key Workout with a positive mental outlook. Be ready to give the workout a solid effort. Be ready to challenge yourself in a healthy way. 
• If an athlete has missed 2 key workouts in a row or has shown a poor attitude, then the coach has the right to pull the athlete from the upcoming meet. 
• COMMUNICATE with the coach if something is going physically wrong during any practice session. 
• Show respect for each coach by honoring their judgement calls and listening while one of them is speaking to the team. If this item becomes a problem, then the athlete will be dismissed from practice and eventually the team. 

Cross Country is an awesome sport that allows each runner a chance to develop. All levels of ability and experience are encouraged and welcome to participate on the team. Since there are no cuts that are made, please be sensitive to the above daily workout requirements. Every athlete is a joy to have around when they are committed to being a contributing member of the team environment. Unless there is a violation of one of the above expectations or any behavior is exhibited inside or outside of practice that damages the unity of the team, then all athletes are welcome to come "chop wood, carry water" with us everyday. 

End of School year--Summer email

Hi All!

I'm so very excited to see everyone come together this summer! This is going the lay the foundation for a great cross country and track season for the coming year. You guys and girls are awesome and will be able to develop yourself into even more of an athlete over the next 3 months. Racing season comes fast, so lets get this going! Wohooo!! :)

Here some reminders and tips before memorial day arrives:

Training Calendar

Time to get ready for summer running! I have attached the summer training calendar for those of you who don't have it or may have already misplaced it. PLEASE REMEMBER THAT THE MILEAGE LISTED IS FOR VETERAN VARSITY ATHLETES (Girl varsity just subtract 1 mile per weekday and 2 on Saturdays). For those of you that are in the first 6 months of running and/or do sprint events do not need to feel pressured to run these miles. But do record every mile you run no matter what grade, ability or event you do.  All miles need to be reported each week. Let see how many thousands of mile we can run as a team!! The more we run the better we will be :)

500 mile club and varsity miles

Memorial day is the day to start your summer mileage quest!!  If you are serious about improving your performance to a varsity level then you should be shooting for the weekly mileage on the calendar. That's 50-55 mile average per week for boys  and 40-45 miles per week for girls. Remember that first week is on your own and that when you travel, you will need to make arrangments to get as many runs done as is absolutely possible. The goal is no Zero miles days, CONSISTENCY IS THE KEY TO RUNNING GREATNESS!! If you just have to miss, then make sure that you are doing your longer runs on the days that week that you are running. 

Extending the life of a running shoe

Shoes wear out fast when you run some serious daily miles. At 300-500 miles per pair, that may only be 2-3 months for some of you. If you want to get a little more out of a pair you have that isn't quite worn out, then designate them as your trail pair! You will still need to buy new ones right away, but It's nice to be able to get another month out of older shoes when they are worn only on trails. Also, when you get new shoes, you can wear them only on the street/track which will keep them nice and clean too. The life of the new shoe will also be prolonged since you are letting them "rest" while using your trail pair on other days.  Rotating shoes is a great way to extend shoe life! REMEMBER THAT I HAVE LOTS OF SHOES IN MY GARAGE THAT I SELL TO BXC KIDS FOR CHEAP. PLEASE CHECK THERE FIRST TO SEE IF I HAVE SOMETHING THAT WILL WORK FOR YOU. If I don't then try Striders or Peak Performance. 

What to bring to practice everyday (first day is Monday, June 3rd)

Bring a watch, shoes, and recovery drink.  A watch is the ball of our sport. Always have one! Also, a recovery drink is not water!! It is wise to buy something like a can of powdered Gatorade at Walmart or Costco(it comes and goes) for $10. Just throw some scoops in your bottle (enough to equal half your bodyweight in carbs..120 lbs person needs 60 grams postworkout carbs) and THEN fill with water.  Remember that I always have Endurox at the house too. 

BXC Blog and communication

You can also subscribe to this blog by entering your email into the sidebar. Also, make sure to let me know if a spouse or child needs to be added to (or taken off) any of our communication lists whether its email or cell phone. 

THANKS AND HAVE A GREAT WEEK RESTING AND FINISHING SCHOOL! 

Coach Debbie Perry

801-391-2284 

Coaches Contact Information

Debbie Perry
Bio
Head Cross Country Coach
Co- Head Track and Field Coach-- Distance--400,800,1600,3200
801-391-2284
deb@saltlakerunningco.com

Guy Perry
Bio
Asst. Cross Country Coach
Asst. Track and Field Coach--Distance and Hurdles
801-391-2276
guyrollo@gmail.com

Michelle Sorenson
Asst. Cross Country Coach
Asst Track and Field Coach--Distance
435-313-3365
hikingnugg@gmail.com

Ken Perkins
Co-Head Track and Field Coach-- Sprints--100,200

Shaun Wilson
Asst Track and Field Coach--Throws

Skylar Kendall
Asst Track and Field Coach--Jumps

Brian Simmons
Asst. Cross Country Coach
Boys Head Track Coach at South Jr. High

Abe Weeks 800 meter State Championship-2012

      

2012 State Track Championships 4X400

2012 State Championships 4 X 400

Salt Lake Tribune 2012 State Track Meet Highlight (shows Abe's 800 Finish)

2013 State Track Meet Rules and Schedule

2013 State Meet Rules and Schedule

The Schedule is listed on page 7 of this document.

Please be aware of UHSAA rules in the couple pages before

http://www.uhsaa.org/btrack/2013/Info-Sched.pdf