Boys and Girls Both Ranked Second NCS Div II

Our hard work during the year has paid off, and people have noticed. The boys and girls are now both ranked second for NCS Division II. With the top three teams advancing to State, the chances of both teams making it, a feat yet to be accomplished at Santa Rosa High School, is very possible. It's actually a certainty. The only thing standing between the fierce Panthers and State is a muddy course and people to beat. Good thing WETSU.

http://www.crosscountryexpress.com/2010/11/final-ncs-rankings-before-meet-this.html

SISU!

For more information on the Finnish concept of "sisu," check out the following links. Pretty cool stuff!

http://www.squidoo.com/sisu-sport

http://runningtimes.com/Print.aspx?articleID=5479

And my personal favorite from youtube:

http://www.youtube.com/watch?v=0_qEIEuFaIU

(if this link doesn't work, just type in "what the hell is sisu?" in the youtube search box)

And if you are REALLY interested... you can learn all about the concept of sisu in the lives of Finnish immigrants in Eastern Connecticutt during the Great Depression. Higher education at work!

http://www.fahs-ct.org/sisu_and_creativity.pdf


Enjoy!

All NBL Panthers

Congratulations to the following Panther runners who made the All North Bay League Cross Country Team:
Boys Second Team:
Jonathan Peck, Michael Tomasi.
Honorable Mention: Michael Kennedy, Aden Holmes.

NBL Girls Runner of the Year: Kelly Brooks
First Team: Eva Herbst, Sadia Ibrahim
Second Team: Emily Rozga, Carly Miller Evvy Archibald
Honorable Mention: Marina Lecoeuche

Great showing Panthers!

Varsity Going to Hayward This Saturday

Varsity boys and girls will be meeting at the swim center this Saturday, November 13, 2010 at 10:00 AM to drive down and preview next Saturday's race course at Hayward High School. The coaches will be transporting everyone, and we should be back around 3:30 PM. Come dressed in running clothes and bring money in case we stop for food somewhere. Those who missed the Cobblestone tempo run today will be doing a hard workout on the Hayward course, and all others will jog the course and do some light intervals. Contact any of the captains or coaches with questions.

Michigan Workout #2 pushed back a day to Tuesday

Just a note that we will do this workout on Tuesday, instead of Monday.

Also, the Thursday tempo run practice will start at 10:00 a.m. at the Cobblestone parking lot.

NBL Results!

Congratulations to all of the incredible Panther performances on Friday at Spring Lake!

The Girls achieved an historic, nail-biting, upset over Maria Carrillo. Their victory allowed them to share the overall league title with Carrillo. Kelly Brooks won the individual title, the first Lady Panther since Julia Stamps in 1996.

The Boys saw all 7 runners PR to finish a solid 3rd place behind up-and-coming Piner and perennial power Maria Carrillo. We're pretty sure we've never had 6 guys under 17:00 before!

JV boys were 3rd, with Connor Moore the top runner. JV girls were 2nd, with Caitlin Young winning the overall title.

Amazing efforts by all! Congratulations! The Press Democrat has great coverage at their link:http://northbay.com/running/10xcnblfinals.html

The PANCAKE RUN is still ON!

There is rain in the forecast, but there are also pancakes to be eaten! We will run, rain or shine or mud or... whatever.

Bring a dry change of clothes for after your run so you can enjoy warm chocolate chip, blueberry, peanut butter chip, who-knows-what-else pancakes. There will be chocolate milk... maybe even some hot cocoa!?

Time: 9:00 a.m.
Place: Carrie's. 2908 Field Stone Court. (Go south on Summerfield past Hoen. Turn LEFT on Carissa Ave. Turn RIGHT on Field Stone.

See you Saturday!

AMAZING COBBLESTONE #2!

Wow -- what a great team effort on a damp Friday afternoon. Congratulations to all of you who tested your limits and discovered the potential within. We've never had so many girls and boys run so fast on that mile! (Plus, we've never had so many girls complete 8 hill repeats.) A very special workout indeed!

Flickr

So Aden comes to me and he says "Alex, what do you DO with those photos you take?" And then I realized I should really start work on the Flickr page I said I would make for my race photos. So I did. And it's done. And here it is.

http://www.flickr.com/photos/srhsrunning

New photos will be added when I get around to it, so don't shout at me for only having a few photos for a meet.

Next Pancake Run Saturday, October 30!

I was going to try and host one this weekend, but I have some other obligations that are going to get in the way... but our original practice schedule has one listed for NEXT Saturday, October 30th! We will not cancel! We will flip 100s of pancakes! Just for Jordan! And I'll use my excellent Mickey Mouse spatula! 9:00 a.m. at my house. More details to follow

Some Practice changes

Cobblestone has moved to this Friday, October 22. Yay!

Michigan #2 will be pushed back to the week following NBLs, most likely Monday, November 8. So JVs, if you want to see your progress, you are still invited to experience the bliss! :-)

Panthers of the Week: Episode 6

Our two runners this week share something in common: moving up from JV to grab that #7 performance on the Varsity squad!

Girl Panther of the Week: Sarah Withers! After an impressive 4th place finish in the JV meet at Castro Valley (in which two of the girls who beat her were varsity runners charading as JVs), Sarah ran a steady, strong race on Wednesday in the heat (and nearly PRd!). Her consistency has been most impressive, especially considering her relative inexperience. Way to go Sarah!

Boy Panther of the Week: Connor Moore! He was our top runner at Castro Valley, running those hills as if they didn't even exist! And on Wednesday, he ran as if the heat didn't exist, being one of only a handful of runners to actually PR on a day that wasn't meant for PRs. He is quickly establishing himself as a force to reckon with. Way to go Connor!

Panthers of the Week: Episode 5

Sorry for the delay on posting these!

Girl(s) Panther(s) of the Week: Kelly Brooks and Sadia Ibrahim. We couldn't really separate these two since they both had monster performances in two consecutive meets (MC dual meet and Central Park Invitational). Kelly had an individual win in the dual meet, and Sadia was our top runner at Central Park. Many great teams have "rotating" leaders, and the girls team will benefit from its ability to have many top performers in its top 7. Way to go girls!

Boy(s) Panther(s) of the Week: Michael Tomasi and Patrick Kennedy. Like Kelly and Sadia, both Michael and Patrick put together back-t0-back consecutive performances. Michael has quietly established himself as a rock-solid #2, and his race at Central Park showed how far he has come in the past year. Consistent training pays off! Patrick followed up a strong MC dual performance with being our top JV at Castro Valley, running an impressive 14:30 on a hilly 2.1 mile course. He ate up those hills and passed about 20 people in the last mile. Way to go Patrick and Michael!

Kelly Wins Redwood Empire Runner of the Week!

Our great captain and teammate Kelly Brooks was awarded with the prestigious Redwood Empire Runner of the Week award for her amazing performance at the Carrillo/Piner NBL meet, as well as her sweet race at Central Park Invitational in Huntington Beach. Kelly smacked down Lauren Kraus by twenty seconds, Carrillo's lead runner and a top ranked NCS individual. Kelly won the race, and led our girls to an awesome team score of 33 to Carrillo's 31. Great job Kelly!

http://heartnsolesantarosa.com/aotw.html

CHANGE OF PRACTICE SITE!

Friday, October 15th we will NOT go to Cobblestone. We will instead start practice at the school and run to the Graveyard for a workout. Please spread the word! But don't be sad... we'll do Cobblestone next Friday instead. :-)

Castro Valley Invitational!

This meet is a huge invitational, largely comprised of East Bay teams. The course has a little bit of everything: grass, dirt, pavement, track, and... hills!

The race is held at Canyon Middle School, 19600 Cull Canyon Road, Castro Valley. Here is a link to Google Maps: http://maps.google.com/maps?hl=en&tab=wl

We will be departing at 9:00 a.m. from in front of Ridgway Swim Center. Drivers: Mulcaire, Withers, Kennedy, Ballo, Peck, and Carrie. It takes about 1 hr. 20 minutes to get there without traffic.

Directions: 101 South to 580 East; 580 East all the way to Castro Valley; take Grove Way Exit and turn LEFT on Grove Way; this turns into Crow Canyon Road. Turn LEFT on Cull Canyon Road, then RIGHT on Heyer, which will take you up a hill to Canyon Middle School.

Boys Varsity Race is at 11:45
Girls JV Race is at 12:15
Boys JV Race is at 12:45

Pancake Run... cancelled... sad...

We had a Pancake Run scheduled for Saturday, but Carrie has to cancel because she has tickets to the Giants-Padres game and the start time was changed from 6:00 pm to 1:00 pm.

Not to worry... we will reschedule most likely the weekend of 10/16 or 10/23.

Sorry!
(You still have to run Saturday or Sunday though... sheesh!)

Panthers of the Week: Episode 4

We saw lots of great performances last week, both on and off the course. Drum roll please............................ (pause) .............................

Boys Panther of the Week: Tod Srisengfa! He proved his mettle in the Casa meet on Wednesday and raced like we coaches knew he could. Performances like his make our future look very bright indeed. He followed that up with a solid run on Thursday at the Graveyard. Sometimes if you feel good, you should separate from your normal group and push it a little. That's what Tod did. Great work!

Girls Panther of the Week: Emily Rozga! Despite a scary collapse at last year's heat-fest at Stanford, Emily didn't let those memories hold her back this year (at another heat-fest!). She ran a smart and aggressive race, and this time didn't end up on the grass looking up at the sky wondering why the world was spinning! She also had an amazing workout on Wednesday as the Varsity girls stomped all over Annadel on an epic 8+ mile run. She finished with her last 800 just over 3:00. Wow!

Bring DIgital Watches Tuesday!

Please bring any digital watches you have to practice Tuesday (in working order, please...). We will be doing a workout that involves fairly precise pacing, and having a watch in your group will allow you to get the most out of the workout.

Ask your parents if they have a watch you can borrow too! Thanks!

Panthers of the Week: Episode 3

This week we ran the 2 mile course at Spring Lake at the Viking Opener. Over 40 teams sent their best runners to enjoy the amazing scenery and weather.

Girl Panther of the Week: Marina Lecoeuche! Marina accomplished something very rare in cross country racing: an individual victory! Think about it... most races at the invitational level have over 100 racers in them. Winning is rare, and it is hard! Marina took the lead in the Girls Open Division and never looked back. A performance of complete domination! Good job Marina!

Boy Panther of the Week: Ben Lara! The newcomer had a breakthrough performance at Viking in the boys Open division. He ran aggressively through the first mile and then kept picking off those in front of him. More impressively, he ran nearly 2 minutes FASTER than he did at Ed Sias (another 2 mile course). Ed Sias is a tougher course, but usually people run about 30-45 seconds faster at Viking. Looks like Ben has made that important transition from "runner" to "racer." Way to go Ben!

Meet in Petluma Wed Sept 22

Directions to Ellis Park where the meet will be held.South on 101 to Hwy 116/Lakeville Hwy. Turn left going towards Sonoma. Turn right on S MCDowell Blvd Turn right on Cypress Dr. Continue straight on Cypress until you come to where it utrns sharply to th e right. If you were to straight you would go right into Ellis Creek Park. The entrance is between two businesses. There could be balloons oar parents to help.

Panthers of the Week: Episode 2

This past weekend at the Ed Sias Invitational saw several outstanding performances, but two stood out for very different reasons.

Girl Panther of the Week: Caitlin Young. Captain Caitlin rebounded magnificently from a disappointing season opener at Rancho to scorch the hot course at Hidden Valley Park. Competing in the JV division, Caitlin ran an aggressive first mile to put her with the leaders, and she held on to finish 5th! Hill? What hill? Her perfomance embodies what all great athletes need: resilience -- the ability to bounce back when things don't go your way. Just goes to show you what belief in yourself can do!

Boy Panther of the Week: Aden Holmes. What a debut! SRHS has never had a freshman run as fast as Aden did at Ed Sias. Running in the frosh/soph race, Aden clocked 11:46, a time that was the 4th fastest of ALL the boys competing for SRHS that day. His potential is untapped, especially given the relatively little training he has done so far. Welcome to Varsity!

Check out the Ed Sias site!

You want a sneak peek at this weekend's race? Go to this link:

http://www.mdusd.k12.ca.us/collegepark/Track/edsias/edsiasfrontPAGE.html

You can see an aerial map of the course (although it doesn't reveal the size of the final hill...). You can also see videos from last year's races.

Panthers of the Week

For Week ending September 5, 2010.

Girls Panther of the Week. Evvy Archibald. With about 1/2 mile to go in the Varsity Girls race at Rancho Cotate Evvy saw Marina a bit in front of her but she also say a girl from Carrillo about 20 yards ahead of her and Marina. So Evvy makes a mini surge to catch Marina and says to her teammate "let's go get her". Guess what? They did. With team work and encouragement both girls were able to catch and pass the girl from Carrillo. Marina admitted that without Evvy's help she probably wouldn't have caught and passed the Puma. Both Panthers prevailed.

Remember we are all out there to encourage all of our teammates in all situations. It paid off for Marina and Evvy. Evvy remembered what we talked about the first day of practice.

Boys Panther of the Week. Avie Ballo. That is because his name sounds a lot like Evvy's. NOT!
Avie spent the past year preparing himself for this Cross Country season. Avie knew he would need to run an ambitious spring and summer to attain his goal of making the Varsity team. Avie trained extremely hard all spring during the Track and Field season. He continued his dedicated training throughout the summer. And now Avie runs in his first Varsity race at Rancho and is our 7th finisher. At this time that makes him Varsity and will run on the Varsity team at Ed Sias this upcoming Saturday. Avie knows the meaning of true excellent training and dedication. Avie is running Varsity. He ran a minute and a half faster than at last years Rancho Invite. 4 minutes faster than when he was a freshman.

TEAM SPIRIT

On Friday at Rancho there was no doubt who was the most spirited team at the meet. There was no doubt who was the BRIGHTEST team at the meet. When you combine Orange and Black and Spirit and Fast Running you get Santa Rosa High School. Who is the brightest? WE ARE!!!!. Maybe not the fastest right now but pretty darn close. At season's end our goal is to be also the fastest. It is a long season that takes patience and hard work. We have our goals and we now embark on achieving those attainable goals. Aim high and we will achieve our goals.

Ringo

(The American Panther Dog bred only at Santa Rosa High School with a Black background and Orange highlights that seem to appear almost as a brindle)

ED SIAS Race Times

Satruday September 11 we will be going to the Ed Sias Invitational in Martinez. The Course is a hilly 2 miles. Everyone is eligible to go but we need drivers to get everyone to the meet. So ask your parents if they can drive to Martinez on Saturday September 11. We will be leaving at different times from the Swim Center. Shown below are the race times, departure times will be posted soon.

Here is the schedule of races:

Ed Sias 2010

8:30 Coaches Race

9:25 Boys JV Race

9:50 Boys Frosh Soph Race

10:15 Boys Frosh Soph and JV Unlimited

11:05 Boys Varsity

11:30 Girls JV

11:55 Girls Frosh soph

12:20 Girls frosh soph Jv unlimited

1:10 Girls Varsity

The team you are running on will be posted on Wednesday as I know we will have those that cannot attend so will change the makeup of the teams now in place.

Ed Sias Invitational is a very presitgious event that has had State and National Champions participate in. It has also had every body else. It is a very good meet. Mostly schools from the East Bay. Attend if you can. It is highly recommeded.

Doug

Practice Monday Labor Day

Remember practice at the graveyard 10 AM on Labor Day(Monday Sep 6). We will meet at the graveyard.

Check out this video

If you have 3 minutes to spare, click on this link to watch two adorable British children read a story called "Running Boy"... so great!

Link: http://www.smories.com/watch/running-boy/

Why are YOU running? :-)

LABOR DAY PRACTICE!!

We will honor Labor Day meeting at the Graveyard at 10:00 a.m. for some running fun. If you can't make it, please run on your own. It should be a hard effort that involves at least 45 minutes of running. This should include 6-8 hill repeats that last over 1 minute.

See you Monday!

Newbies

End of second week redux:
Carrie has written about what Cross Country is all about.

After 2 weeks you all know what Cross Country is all about. We run! Surprise!

We run with effort and ease. We run with our teamates and our parents. But beyond all of that we run because we CAN and WE LOVE IT!

GO PANTHERS!

Today we finished our second week of practice. We accomplished quite a bit. Today we ran the 2k time trial. Our hope for the varsity girls was to have as many under 8 minutes as possible. We had 7. Last year we had 3. Our ninth girl this year was last years 5th girl. Summer training works. Jonathan Peck ran out of his mind with a cold. Only 17 seconds behind Reesey's time last year and 5 seconds ahead of Matt Taylor' time at this workout last year. Inspiration to our guys with Tomasi going 6:23 way faster than last year's 7:01. Michael Kennedy last year 7:53 and this year 6:27. Tenzing goes 6:44. We are on our way.

But wait a minute. We forgot Gavin VonSeggern going 9:10 this year and last year 9:43.How about Jonathan Cutcher this year at 8:26 to last year's time of 11:04. Sadia went 9:51 last year and this year pumps up a 7:45. Alex Thomas last year is at 8:52 and this year runs 7:42. Can we call that big time improvement?

Overall a very impressive team effort on the track for a bunch of cross country runners.

WELL DONE!

Practice Site Change for Tuesday 8/24

Tuesday's practice will NOT be at Violetti/Spring Lake. Instead, the team will run at the Graveyard. More shade, easier to monitor, etc. Doug will bring water.

Great workout today! Stay hydrated...

Girl from Finland

There is an exchange sutdent coming to SRHS this week who will be needing a home for about (no longer) a month. She will be a part of the Cross Country team. I am pretty sure she is a senior. So if your family can host her for a bit then let me know.

Doug

What is Cross Country?

Welcome to the end of week 1!

You made it... For many of you, this week was similar to what you have been doing all year. For others, this week was a real test of your commitment to something new. All of you should be proud of your choice to join a team that is family-oriented and goal-oriented.

My high school coach (who also coached the US Olympic team and recently coached the World Junior team this summer) shared a lot of wisdom with me. Now it's time to share it with you:

So what exactly is Cross Country?

Cross Country is 25% perspiration and 75% determination. In other words, it is one part physical exertion and three parts self-discipline.

Cross Country makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you run regularly, your problems diminish and your confidence grows.

Cross Country is a personal triumph over laziness and procrastination. It is the badge of a winner -- the mark of an organized, goal-oriented person who has taken charge of his or her life.

Cross Country is an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary to push yourself in challenging times.

Hidden within each of us is an extraordinary force. Cross Country encourages physical and mental fitness that help trigger these forces.

Finally, Cross Country is a form of rebirth. When you finish a good run, you don't simply feel better. You feel better about yourself.

As coaches, we all hope you feel better about yourself at the end of your first week. Your hard work will pay off and great times lie ahead.

GO PANTHERS!

Practice Begins Monday, The Day Before School

The official first day of practice for the 2010 cross country season is Monday August 16. We will be meeting at 3:15 in front of the track. Please show up dressed and ready to run. This means having your athletic clearance packet signed and completed, as well as your emergency card and physical turned into Doug. You cannot practice with the team until all these things are given to Doug, so please try to get this done as quickly as possible. The team was very committed to training this summer, so we already know it's going to be a fantastic year. Let's carry forward this dedication and spirit into the season!

GO PANTHERS!!!

Post-Pancake Run Hangover

Thanks to everyone who came over, ran, ate, ate, and then... ate. Matt and I estimate we flipped between 250-300 pancakes (we believe it is a new record). Alex and William tied for most consumed at 21 (I didn't get Marina's #).

If anyone has the picture of the AVSP ("Avi's Very Special Pancake") send it to me or Jonathan so we can post it.

It's been a great summer... see you all Monday!

2010 Season Training Schedule

Here are the training calenders for the 2010 cross country season! When you lose the ones that Doug gives you (yes, you will lose them), simply click on the picture and print one out.

Sadia at National JO's

Teammate Sadia Ibrahim finished 6th in the 800 meters at the Junior Olympic National Championships last Saturday, July 31, at Hughes Stadium in Sacramento. Sadia ran the 800 in 2:19.76. Her 6th placed finish put her on the awards podium and made her an All American in the Intermediated division (14, 15 yr olds). Congratulations, Sadia. That makes Sadia the 9th fastest freshman ever in the girls 800 meters in the Redwood Empire and second fastest freshman ever at SRHS behind only Julia Stamps.

Cross Country Schedule

Here is the 2010 final version of the Cross Country Schedule(hopefully)


2010 Santa Rosa High School Cross Country Schedule

Mon
Aug 16
Practice Begins
Nevers Field
3:15

Tues
Aug 17
Team Meeting
Rm D105
3:15

Fri
Sept 3
Rancho Cotate Invitational
Rancho Cotate High School
4:00
2:30 dismiss

Sat
Sept 11
Ed Sias Invitational
Hidden Valley Park, Martinez
TBA

Wed
Sept 15
Super Septo
Spring Lake SRHS Host
4:00
2:30 dismiss

Sat
Sept 18
Viking Opener
Spring Lake
TBA

Wed
Sept 22
Big House Interlock
Casa Grande HS
4PM
Dismiss After 5th.

Sat
Sept 25
Stanford Invitational
Stanford University (Varsity Only)
TBA
League Begins

Wed
Oct 6
At Piner with Carrillo
Foothill Park Windsor
3:45
dismiss after 5th

Sat
Oct 9
Central Park Invitational
Huntington Beach SoCal(Varsity Only)
TBA

Sat
Oct 9
Castro Valley Invitational
Canyon Middle School(JV)
TBA

Wed
Oct 13
Rancho & Ukiah
Spring Lake SRHS Host
3:45
2:30 dismiss

Wed
Oct 20
Cardinal Newman.Ursuline
Cardinal Newman
3:45
2:30 dismiss

Sat
Oct 23
Two Miler on the Track
Maria Carrillo
TBA

Wed
Oct 27
At Elsie Allen with Monty
Spring Lake
3:45
2:30 dismiss

Fri
Nov 5
NBL Championships
Spring Lake SRHS Host
2:00 dismiss
after 4th

Sat
Nov 20
NCS Meet of Champions
TBA
dismiss TBA

Sat
Nov 27

State Championships
Woodward Park Fresno
TBA

Principal
Brad Coscarelli 528-5292
Athletic Director
Gary Dellepere 528-5292
Head Coach
Doug Courtemarche 528-0627
Asst Coach
Carrie Joseph 571-2811

Camp: Friday

• Up and at 'em: The 2-Mile Time Trial
• 5 boys break 12:00
• 7 girls break 14:00
• Lael runs a 9:19 mile
• Felix is the top frosh
• Big PRs from William Hoberg (14:25) an McKennan (15:49... 3 minutes faster than previous year)
• The transportation arrives
• Break camp and head home... thanks to all of you for an amazing CC camp experience!
• GO PANTHERS!! Carry it forward!!

Camp: Thursday

• DROPOFF! RELAYS! TALENT SHOW! The busiest day of camp
• But first, the big tree stuff... pics and poses... a lame "circle-the-tree" attempt... Morgan does an interesting "Squirrels In My Pants" dance that scares off the tourists.
• Ryland goes long! Impressive effort Ry!
• Evvy sets an awesome pace (a newer, faster "Evvy pace") for about 15 runners
• Kelly breaks 70!
• Alex Thomas PRs by 37 minutes!
• Jackson Woodward PRs by over 20 minutes!
• Team BEAR wins the 4 x 800 relay (Ben, Eva, Austin, Ryland)
• Gavin wins the "most" talented at the Talent Show since he was in almost every act. Too bad he's so shy...
• DK gets his revenge in the Hearts finale

Camp: Wednesday

• GRASSHOPPER!! Mules departed at 9:01. Runners departed at 10:07.
• King of the Mountain: Jonathan Peck, #4 all-time -- 70:12
• Queen of the Mountain: Eva Herbst, #7 all-time -- 1:31:xx
• Surprise of the Mountain: Konrad Franco-- 1:38!!
• Cool tidbit: first time ever with 6 girls under 1:45!
• No rabid bee or Grasshopper Man sightings though
• The day finished with a Gourmet Spaghetti dinner courtesy of Doug

Camp: Tuesday

• French Toast at Carrie's camp
• Joe Mulcaire joins us! So do Lael and Adam!
• Less action at the river, unless you count the water balloon insurgency
• A lot of duct tape used... weird?!
• DK had some Hearts issues (he'll work the issues out Thursday...)
• Tab (movin' on up!) and Chiara hammered the B girls group
• Doug finally got his Hearts game going!

Camp: Monday

• First trip to Myers Flat for ice and to buy the rare "Myers Flat is where it's at" bumper sticker.
• First trip to the Eel River... a little boat-tipping (the Doug shark was prowling) ... a little 3 Flies Up... even some Boggle!
• The evening workout (a hard fartlek) was the strongest top-to-bottom effort we can recall. Great teamwork!
• No blisters! What?!

Camp: Sunday

• "A" boys had the privilege of running with the new American Record Holder in the 2000 meter steeplechase for 60+ year olds, Dave Taylor of Corvallis, Oregon. (His time: 7:21)
• DK's group hammered the run and the "tree frosh" proved strong enough to move up to the "B" group.
• Kevin introduced the camp to the wonders of Pirateer! Aaarrrggghhh!
• Doug had a slow start in Hearts... here fishy, fishy...

Camp Memories

Doug and I are working on posting some highlights from camp. In the meantime, enjoy my haikus from the "Talent" Show!

Chasing the Moonlight, Part 1: From Evvy's Perspective
Sitting on the bridge
Oops! My hat's in the water
I'll take off my pants

Chasing the Moonlight, Part 2: From the Hat's Perspective
Yikes! This water's cold
Why is she in her undies?
I miss her soft hair

Ice, Ice, Baby
Ice bath in the boat
Frozen toes, calves, knees, thighs, hips
It's NOT child abuse

Mer?
His name is Kevin
He eats flaming marshmallows
Pirateer King, mer?

Grasshopper
Evil redwoods stare
Super mile, rabid bees, cramps
We're invincible!

Pancake Run!

Yes, there will be a back-to-school Pancake Run at Carrie's house Saturday, August 14th at 9:00 a.m. All current and former runners welcome!

Address: 2908 Field Stone Court

Directions from Hoen/Summerfield intersection:
1. Go south on Summerfield from Hoen (a right turn)
2. Turn left on Carissa Avenue (3rd left on Summerfield)
3. Turn right on Field Stone Court, 2nd house on left

Hope to see you all there!

Important Cross Country Camp Info

We depart for cross country camp this Sunday, July 25, at 10:00 AM from Ridgway Swim Center. Please arrive 10 minutes early to allow for packing and loading of the vehicles. ALL ATHLETES MUST BRING A COMPLETED EMERGENCY CARD AND $65 TO ATTEND CAMP. Cash or checks made out to Doug Courtemarche are acceptable forms of payment for the camp fee.

Get Discounted Shoes For The Upcoming Season/Camp

If you're still wearing your track shoes, or god-forbid, your cross country shoes from last year, then now is definitely the time to get another pair. If you're new to the team, then most likely you've never been professionally fitted for running shoes. Heart and Sole Sports, a locally owned and operated running store, offers this service for free. They do a thorough video gait analysis which determines the perfect shoe for each individual. Being fitted in the correct type of running shoe is crucially important to staying happy and injury-free throughout the year. Heart and Sole also offers a 10% discount to members of our team and their families. Just let the employee helping you know that you're on the SRHS Cross Country team, and they'll take care of you.

Heart and Sole is located at 65 Brookwood Avenue, Santa Rosa, CA 95404. That's on the corner of 4th Street and Brookwood, very close to Santa Rosa Middle School and across the street from the old Cafe De Croissants. Their phone number is (707)-545-7653, and their hours are Monday-Friday from 10-7, Saturday from 10-6, and on Sunday from 12-5.

2010 Cross Country Camp Information

WHERE: BURLINGTON CAMPGROUND, WEOTT, HUMBOLDT REDWOODS STATE PARK
PHONE: 707 946-2409
DEPARTURE: 10:00 AM SUNDAY JULY 25, 2010 FROM THE SWIM CENTER ON
RIDGWAY
FEE: $65 MAKE CHECKS PAYABLE TO DOUG COURTEMARCHE
SHOWERS: YOU WILL NEED TO BRING A LOT OF QUARTERS FOR THE SHOWERS
MINIMUM SHOWER CHARGE 50 CENTS FOR 5 MINUTES ADD 2 1/2 MINUTES FOR EACH
ADDITIONAL QUARTER
MEETING: THURSDAY JULY 22 AT 6:30 AT ROUND TABLE PIZZA
OCCIDENTAL ROAD AND STONY POINT. BRING YOUR COMPLETED EMERGENCY CARD FROM THE ATHLETIC CLEARANCE PACKET TO THIS MEETING.
RETURN: FRIDAY JULY 30 AROUND 4 PM
You will be doing all of your cooking except for Wednesday night when Doug cooks gourmet
spaghetti.
Bring additional money for daily trips to Myers Flat for ice and other stuff.
THE FOLLOWING ITEMS ARE HIGHLY RECOMMENDED FOR CAMP. IT CAN GET PRETTY
COOL IN THE PARK AND IT CAN BE QUITE WARM.
Running Shoes
Socks
Flip flops
Bathing Suit
Towels
Quarters for showers
Toiletries (Toothpaste soap etc.)
Sleeping bag
Tent (Are you sharing)
Food/Cooler/Plates etc.
Stove (Are you sharing)
Utensils for eating
Pots for cooking
Flashlight and batteries
Folding chair
Money for ice and stuff.
Good Humor and Cooperativeness (Mandatory)

NCS Pre-Season Rankings: Boys #2, Girls #4!

The 2010 North Coast Section Pre-Season rankings are out, and both our boys and girls teams made headlines. The boys are ranked #2 in the NCS, which is great because the top three teams advance to the state championships. The girls team is ranked #4, but they have six out of seven of last year's varsity members returning, meaning they have an excellent chance at earning a top three spot and advancing to State. Let's make this the first year to send both teams to State!

http://www.crosscountryexpress.com/2010/06/2010-ncs-division-ii-pre-season.html

Summer Training Schedule

Summer is upon us, and now is the time to prepare for the upcoming season. We have a very easy way to do this, with five team runs a week. Mondays are slurpee runs at Howarth Park at 5 PM. Tuesdays are at HW Park at 9 AM. Wednesdays are grass intervals at the SRJC front lawn along Mendocino Ave at 5 PM. Thursdays are at HW Park 9 AM. Fridays are on your own, and Saturdays are also at HW Park at 9 AM. If you are unable to make a team run, refer to the training calenders below for how long you should run on your own.

For those attending cross country camp, there will be no run on Saturday July 24. Instead, enjoy a day of rest before the fun starts at camp.

Welcome to the SRHS XC Blog!

Welcome to the Santa Rosa High School Cross Country Blog! This is a great resource for all athletes and parents on our team. Here is where we will post schedules and information regarding practices, races, and other team business. We'll also try to put up photos after races. If you have any questions, please don't hesitate to contact myself, the other captains, or the coaches! Click the home button in the top left to visit the main site. 

Thanks for reading, and go Panthers!