One mile time trial

Today in practice we ran our first timed mile of the year.  The results are as follows...

• Seth Greer - 6:27
• Garrett Pogue - 6:52
• Charlie Becker - 7:00
• Colton Bryan - 7:00
• Cassidy Greer - 7:01
• Karen Thompson - 7:26 
• Kayla Hartman - 8:00
• Kale Scott - 8:21
• Trey Mauldin - 8:31
• Hannah Hess - 8:36
• Jacob Hardeman - 8:41
• Brandon Winkler - 8:43
• Will Moore - 9:02
• Jewell Carter - 9:05 
• Nolan Quiring - 9:29
• Corey Johnston - 9:32
• Connor Johnston - DNR
• Matt Richardson - DNR
• Blair Phieffer - DNR
• Harley McKinney - DNR

t-shirt preview...

Here is a preview of the t-shirt design for this season.  Remember to fill out the form and hand it into Coach Carlisle at school.  We'll get the t-shirt order in soon!  "Road work ahead" is our theme for the season.  We run (and thus do work) on the roads. Don't forget to run a few miles today (8/27).  Rest and spend time with your family on Sunday."Opportunity is often passed up because it is disguised as hard work."-Unknown

800 meter time trial

Today in practice the Jaguar XC team tested their ability to run 800 meters. The results are as follows...

• Garrett Pogue - 3:10
• Cassidy Greer - 3:13
• Corey Johnston - 3:15
• Charlie Becker - 3:18
• Harley McKinney - 3:24
• Karen Thompson - 3:28
• Colton Bryan - 3:35
• Blair Phieffer - 3:36
• Hannah Hess - 3:36
• Trey Mauldin - 3:38
• Matt Richardson - 3:39
• Jewell Carter - 3:43
• Kayla Hartman - 3:49
• Jacob Hardeman - 4:01
• Kale Scott - 4:03
• Connor Johnston - 4:28
• Will Moore - 4:30
• Brandon Winkler - 4:44
• Nolan Quiring - 4:52

2011 PRXC schedule...

• 2-Sep (Friday)  Cross Country Pictures @ PRMS Stadium - 3:30 pm
• 10-Sep (Sat.) WMS Invitational (Parent's Day) @ Celebration Park - 10:00 am
• 15-Sep (Thurs.)  Wellsville Invitational @ Wellsville - 4:00 pm
• 24-Sep (Sat.) Ottawa Invitational @ Ottawa - 11:00 am
• 28-Sep (Wed.) GEHS Invitational @ Gardner (GEHS XC course) - 4:00 pm
• 1-Oct (Sat.) Community America Invitational @ Baldwin - 8:30 am
• 6-Oct (Thurs.) Eudora Invitational @ Eudora - 4:00 pm
• 20-Oct (Thurs.) 7th grade XC awards @ PRMS gym - 2:30 pm
• 21-Oct (Friday) 8th grade XC awards @ PRMS gym - 2:30 pm

School Records...

Today I am posting the current school records at Pioneer Ridge Middle School.  Is there a chance these records will be the same by the end of the season? 

8th grade boys 2 mile run
Austin Jones: 11:57.0 (2010)

8th grade girls 2 mile run
Jade Visos-Ely: 13:53.8 (2009)

7th grade boys 1 mile run
Austin Jones: 5:46.6 (2009)

7th grade girls 1 mile run
Karen Thompson: 6:50.0 (2010)

Motivational quote...

"Our greatest glory is not in never falling, but in rising every time we fall." -Confucius

Practice Plans 8/17/11

The following post is an outline of our practice plan for Wednesday (8/17/11).  Practice will be from 5:30 pm until 6:15 pm at Celebration Park.

1.  Small loop warm up at Celebration Park.
2.  Sprint drills (running jumping jacks, carioca, bunny hops, lunges, sumos). Water break.
3.  Form running (high knees, ham kicks, A-drill, B-drill, C-drill, high skip, long strides). Water break.
4.  Calisthenics (3x12 push ups, 1x15 Y-squats, hold v-sit one minute). Water break.
5.  Timed jogging around Celebration Park loop.  (about 8 minutes). Water break.
6.  Timed jogging around Celebration Park loop.  (about 5-6 minutes).  Water break.
7.  Cool down run.
8.  Stretching.

Water hydration alert week 8/15 - 8/19

USD #231 Water Hydration Alert Policy for Hot Weather

1. Outdoor athletic practices will have a start time no earlier than 5:30 P.M. during the first week (KSHSAA SCW #7-excluding Saturday) of the season. Morning practices may be used as an option to replace or to be coupled with evening practices to avoid activity at the day’s temperature peak. The Athletic Director reserves the right to alter scheduled practice times whenever it is deemed reasonable, appropriate or in the best interests of the participants or program.

2. A Water Hydration Alert will be determined by 1:00 P.M. each day and implemented at outdoor practices when the predicted temperature and humidity (at the time of the practice) are predicted to reach the extreme caution and high risk zones of the Competition Index for Heat chart supplied by the Kansas State High School Activities Association.

3. The water hydration alert procedure will be as follows:

1. At the halfway point of the scheduled practice, the coaches are required to have the athletes engage in a mandatory ten- fifteen minute cool down and hydration period.
2. During this time, the athletes are to be in a relaxed position (sitting, kneeling, etc.) and required  to hydrate by drinking water or other hydrating liquids such as Gatorade.
3. Football players will be required to remove their helmets and shoulder pads to allow their body temperatures to cool.
4. Coaches will use this time to instruct the participants on proper hydration techniques that can be used before and after their activity.
5. Documentation of the water hydration alert procedure should be done by each head coach in the practice plan for that day and a copy submitted to the Athletic Director prior to the beginning of practice.

4. Athletes should have water available in unlimited quantities and should be given a 5-10 minute water break for every 30 minutes of heavy exercise at all practices throughout every activity season.

5. These requirements are intended to serve as minimums and coaches are encouraged to add in additional methods of water hydration and heat-related adjustments as needed to meet their sport-specific and/or practice plan specific needs on a day-to-day basis.

6. Pioneer Ridge coaches are required to read and be thoroughly familiar with the “Hot Weather Tips” information pages published by the KSHSAA and be vigilant for heat-related illness or injury in activities participants at all times.      

        

Good running form...

Halie Gebrselassie.  A running legend.  He has World or Olympic gold medals ranging from 1,500 meters to 10,000 meters.  Gebrselassie is also a four time Berlin Marathon champion. 

Practice Plans 8/16/11

Meet at Pioneer Ridge Middle School track.  Practice will be from 5:30pm until 6:15pm.  Our practice will consist of the following schedule...

1.  Warm up lap on track (400 meters). Water break.
2.  Sprint drills (running jumping jacks, carioca, bunny hops, lunges, sumos). Water break.
3.  Form running (high knees, ham kicks, A-drill, B-drill, C-drill, high skip, long strides). Water break.
4.  Calisthenics (3x12 push ups, 3x12 squats, hold plank 30 seconds). Water break
5.  Jog 1200 meters around track. Water break.
6.  Cool down run (400 meters). Water break.
7.  Stretching.

New KSHSAA guidelines concerning inclement weather

KSHSAA has issued its lightning safety guidelines for 2011-12 which are as follows:

 

 " When lightning is seen or thunder is heard, the storm is close enough to pose a risk of a lightning strike. Suspend play (or practice) and take shelter immediately. - 0nce play has been suspended, wait at least 30 minutes from the last sound of thunder heard or lightning witnessed before resuming activity. - Any subsequent thunder or lightning during the 30 minute waiting period resets the clock, and a new 30 minute waiting period begins."

 

So the lightning meter should not be used as the ultimate guide as has sometimes been the case in the past. If thunder is heard or lightning is seen, the field must be cleared and all participants brought inside. In my opinion, the lightning meter could be used if you want more advanced warning than a sighting or hearing.