September 2 - 7, 2024

Not that it matters, but both boys and girls dropped a spot in the Coaches Poll. I'm guessing some coaches only looked at the varsity division of the Mtn. Vista 2-mile, not the merged results. After this weekend, because of some short courses, other teams have risen in the rankings. Don't worry about it. Stay disciplined and dedicated and this will be our best year ever.

PTE - Pursue TEAM Excellence

If you pursue TEAM excellence, you will achieve individual excellence.

2-7 September Practice Schedule

• Monday: 8:00am SHS Track - Multi-pace Flux Workout

• Tuesday: 3:15 Peninsula - Hilly Intermediate run (Flux for those missing Monday)

• Wednesday: 2:20 at SHS - Photos, then CV 1000s on the bike path and Old Dillon Road

• Thursday: 3:15 Peninsula - Hilly Intermediate run 

• Friday: 3:10 SHS Track - Pre-Race

• Friday: ~5:15 - Pasta Party hosted by the Niemkiewicz's: 523 Blue Ridge Road, Breckenridge.  Last names M-Z please bring a side dish: salads, vegetables, fruits, desserts, etc.

• Saturday: 8:00am departure from SHS - Eagle Valley Meet

Optional easy double run and lift Tuesday and Thursday at 6:30 a.m.

Team Photo at 2:20 Wednesday. Wear black singlets and pink shorts (girls) and green shorts (boys.)

The SMS home meet is Wednesday at the Peninsula at 5:00. Practice will end in time to get there. Everyone is STRONGLY encouraged to cheer and support (and yes, recruit!) your future teammates.

Eagle Valley meet details are here. Start visualizing the course by studying the map. Read last year's race report for insights on how to run your best race. Both boys and girls can and should strive to WIN this meet this year. We should arrive at the Eagle Valley meet in time to cheer your middle school teammates who race before us.

Last call for t-shirts and watches. I will submit the order Tuesday morning at 10:00. A watch is a NEED, not a WANT.

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20 Absence Policy: Per the AD, your attendance is being monitored. Advisory class is counted toward your 20 absences. 

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Roy Griak: As mentioned at the Parent's Meeting, I was considering canceling the Roy Griak meet and replacing it with another. We are limited to 3 each boys and girls, with the top 3 at Liberty Bell who are in good standing (and want to go) being selected. After conferring with the athletes, we will go. All those who previously desired to go still want to go. No one said they would be upset if they aren't selected. It is admittedly not ideal. Next year I hope we can enter full teams.

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I posted a bunch of photos of the Regional Championship course. It will be a good one for us. Mostly gravel with some climbing, including a fairly long climb in the last mile. It could also be quite warm (there is zero shade), so do your heat acclimation (saunas and hot baths). 

Upcoming and Reminders:

NXR – 23 November. Parents are looking into AirBnBs. Please enter your NXR intentions here, and update with your travel plans later. If you prefer, here are the NXR recommended hotels. The host hotel - right on the golf course - has/had reasonable rates when you call and mention Nike Southwest. You have to call, it doesn’t work online. A few families have booked rooms.

Four Points by Sheraton - Meet Headquarters

6850 E Williams Field Rd

Mesa, AZ 85212

480-579-2182 - Mention Nike Cross Southwest

Meet Schedule - The meet schedule is on the website. Go to the second page for locations and race times.

Parental Support – really adds an important element to the team. There are opportunities to support the team by providing Chocolate Milk, hosting a Pasta Party, bringing snacks to meets and helping at the Summit Stinger.

If you aren't receiving updates on SportsYou, you need to. (Perhaps you need to turn on notifications?) Instructions are here. The SHS distance team code is 73K5ZGS2. 

The importance of Iron Levels for distance runners is discussed in several articles on the team website. Iron/ferritin supplementation is often critical for the success of distance runners, especially at altitude!! If your ferritin is below 50, you need to supplement daily.

This article on the importance of the long run is quite good: “The Long Run Is Essential to Race Day Success—Here's Why” Read to the end – it also highlights the importance of sleep!

Championship Sleep – Sleep is a secret ingredient in your recipe for running success. To maximize your potential as a distance runner you need to prioritize sleep in the same way you prioritize training and nutrition. You are challenging your body through hard training. You need enough sleep to support your running, the physical growth of adolescence and your academic success as a student athlete. This means you are going to need more sleep than your non-running classmates at Summit. As much as an extra hour of sleep a night, or more, compared to your peers. 

Read this about when and why you need to go to bed to get Championship Sleep.

SUMMIT CROSS COUNTRY STANDARDS OF EXCELLENCE

1. Dedication and commitment to your sport – 100% effort.

2. Be on time with your watch, shoes, water bottle, post workout snack and running attire!

3. Be mentally ready for the day’s training, with the realization that hard work pays off.

4. Have a positive attitude with a constant desire to improve.

5. Support and contribute to your team, respecting yourself, teammates and coaches.

6. Put away your excuses.

7. Communicate with coaches. This is especially important when it comes to even the smallest aches and pains. Running injuries can sneak up on athletes very quickly. The sooner we catch them, the better. 

"Consistency is more important than perfection."

We are here to support and mentor you to help mold you into the best possible STUDENT ATHLETES you can be. We are here to help. 

We want you to have the best team experience possible. Good communication is essential to create that. ​

August 19 - 24th, 2024

The scrimmage this morning was excellent!

I didn't realize just how good until I finished entering and compiling the results a few minutes ago.

But first - thanks so much to the parents for bringing food and drinks for the potluck following. That was fun and I really appreciate the parents being there to support your athletes and to socialize following the scrimmage.

I expected all the food to disappear in a post-scrimmage hunger frenzy, but apparently the runners appetites were suppressed, as there was a lot remaining.

Cross Country is a difficult sport. It requires a lot of hard work and discipline. To make it appealing to more students and grow the team, it is import to highlight the rewards of running and the fun the team has. These social events go a long way towards that.

On to those highlights!

• All eight boys who ran last year and this improved! The average improvement was 31 seconds.

• Seven of the eight girls who ran last year and this improved. That average was 37 seconds!

• The biggest boys improvement was 80 seconds by Owen!

• The biggest girls improvement was 107 seconds by Milla!

• The average time of the top 5 boys improved by 34 seconds - from 10:46 to 10:12!! (Will didn't run the scrimmage last year. Even if removed from this years times to equalize, the boys improved by 27 seconds!)

• The average time of the top 5 girls improved by 24 seconds! (If you include Lindsey's time last year, even though Lindsey wasn't allowed to race at State, the girls still improved by 4 seconds.)

• The improvement in the average of the top 7, so important for depth, was an even larger 46 seconds for the boys and 24 seconds for the girls

These stats may improve further when absent runners do the TT on Monday.

See the full results with lap splits here!

Review your splits. They can be very instructive!

• Did you start too fast? (If your second 1000m was more than 10 seconds slower than the first, the answer might be yes.)

• Could you have pushed harder in the crucial middle of the race? (If your third 1000m was faster than your second, possibly.)

Practice 19-24 August - our last 8:00 a.m. practices this summer!

• Monday - Frisco Peninsula Baseball Field - Tempo

• Tuesday - Copper Mountain Alpine Lot - Intermediate Run

• Wednesday - Frisco Peninsula Baseball Field - Hills

• Thursday - SHS Track - Critical Velocity

• Friday - Frisco Peninsula Baseball Field - Pre-Race

• Saturday - Mountain Vista 2-Mile, Highlands Ranch

10 things that bring LIFE to team culture:

• Knowing your why

• Understanding your role

• Service to others

• Empowering each other

• Being ALL IN

• Giving more than expected

• Accountability

• Selflessness

• Training with the TEAM

• Love

8 takeaways from the Paris Olympics that can enhance your running journey

1. The Power of Consistency in Success

Consistency separates the good from the great. Benson Kipruto's marathon journey from 2016 to 2024 is a masterclass in how steady, persistent effort leads to success. From victories in Prague and Boston (back then, running a 2:10 and 2:09) to his latest win in Tokyo at 2:02, Kipruto proves that unwavering consistency is the key to long-term success in running.

2. Tailor Your Approach: Adapt Training to Your Goal

Every cross country race is unique, and success lies in adapting your training to meet the specific demands of each race. American runners Conner Mantz and Clayton Young exemplified this by tailoring their training to the challenging Olympic marathon course, coming close to matching their Chicago PRs despite the tougher conditions. Their success highlights the importance of a customized approach to race preparation.

3. Believe in Yourself: The Cornerstone of Overcoming Challenges

Confidence is crucial in running. Whether you're facing doubt from others or overcoming personal challenges, self-belief is the foundation of success. Athletes like Grant Fischer and Kenneth Rooks showed us that believing in yourself, even when the odds are against you, can lead to extraordinary outcomes.

4. Dedication Yields Personal Fulfillment: Invest Your Effort

Success in running isn't just about winning; it's about giving your best effort. Emily Sisson quoting on Instagram “The essential thing is not to have conquered but to have fought well” teaches us that, whether at peak performance or not, personal fulfillment comes from knowing you've done your best. Dedication, even in challenging circumstances, leads to a deep sense of personal accomplishment.

5. Focus on What You Can Control: Let Go of the Rest

In both running and life, focusing on what you can control while letting go of what you can't is essential for success. Weather, course difficulty, and other unforeseen challenges are part of the journey. Concentrating on your preparation and mindset will set you up for success, no matter the conditions.

6. Bad Days Are Part of Life: One Race Doesn't Define You

Eliud Kipchoge, a marathon legend who ended up not finishing the Olympic Marathon this year, reminds us that one race doesn’t define your career—it's the overall journey that counts. Setbacks are inevitable. What truly matters is your consistent effort over time and the legacy you build.

7. Be Present in the Moment: Savor the Journey

As Eleanor Roosevelt said, "Today is a gift. That’s why we call it ‘The Present.'" In running, being present and enjoying the journey is just as important as the outcome. Clayton Young and Conner Mantz both emphasize the importance of savoring each moment, whether in training or on race day.

8. Practice Gratitude: Remember the Support That Got You Here

Running success is a team effort. From cheering crowds to the support of coaches, friends, and family, gratitude for the support you receive enriches your experience as an athlete. Remember, every victory is sweeter when you acknowledge the team that helped you get there.

Posted on SportsYou, but repeated here in case anyone missed:

It's Question and Answer time!

The Parent's (and Student's) meeting will be Tuesday, 27 August at 5:15 after practice. Probably in the SHS library. I'm waiting until then because I know some new families aren't here until school starts.

I also know some of you already have questions!

Please send your questions to me - via text, email, SportsYou chat or a comment here. If you have the question, mostly likely others do as well.

Here are a couple recent questions.

1. Is there bus transportation to the Vista 2-Mile on 24 August?

Yes! And there will be bus transportation, pending availability, to all of our away meets. Details for each meet - bus departure time, drive time, race times (when/once I know them), course maps, everything I can get, are on each race page. For instance the Vista 2-Mile.

Since we are on it, team members SHOULD ride the bus to meets. (Barring extenuating circumstances like the meet is in Denver and you are already going to be there.) Team members are REQUESTED AND ENCOURAGED to ride the bus back to Summit, because of the team bonding and camaraderie developed over stops for food (when we do) and discussing the races.

Team Members are also strongly requested to stay at meets at least until the awards ceremony and until we can have a post-race team huddle.

2. I would like to host a pasta party. What should I provide and for how many?

My main suggestion is to ask for tips from parents that have previously hosted. Hosts generally provide the pasta. (If I recall right, we usually went through 5 to 6 pounds last year. Maybe more this year as the team is a bit bigger. Yeah!)

Most team members attend. Hosts can provide more if they like - drinks, salads, etc.

I ask half of the team to bring side dishes - vegetables, fruit trays, chips, desserts (we usually get a lot of desserts), etc. every other time. Looking at the roster, that will probably be last names A - K and L - Z.

If you would like to host a pasta party, please sign up here.

3. Are parents invited to the pasta parties?

That is up to the host. I encourage it, and if you would like parents to attend, please explicitly tell me and I will make sure it is publicized. We haven't had a lot of parents attend, even when invited. I hope parents will feel comfortable if invited and attend if you can.

4. Do you have a list of FAQs? (That wasn't a question, but I do, so I'm promoting it.)

Yes! Right here! These questions are already added to it!

Repeats

Parent Meeting - Tuesday, 27 August at 5:15pm after practice. Location at SHS tbd, likely the library. Please review the Parent Meeting Notes and Cross Country Handbook prior, and come with your questions. I will discuss the competition schedule, expectations, post-season competition, the "PTO" policy and more.

NXR – 23 November. Parents are looking into AirBnBs. Please enter your NXR intentions here, and update with your travel plans later. If you prefer, here are the NXR recommended hotels.

Meet Schedule - The meet schedule is also on the website and directly here. Go to the second page for locations and heat times.

Parental Support – really adds an important element to the team. There are opportunities to support the team by providing Chocolate Milk, hosting a Pasta Party, bringing snacks to meets and helping at the Summit Stinger.

Motivation from Noah Lyles

Noah Lyles won gold and bronze medals at the Paris Olympics. Last week, he withdrew from the remainder of the games when he required medical attention after winning a bronze medal in the 200 meters. Noah later revealed that he had tested positive for COVID 2 days prior to winning the bronze medal, which came after his gold medal winning performance in the 100 meters. 

Whether or not you watched Noah run, here are 3 ways to use him as inspiration:

The past can be a powerful motivator: At the 2021 Olympic Games in Tokyo, Noah won a bronze medal in the 200 meters. As the gold medal favorite, Noah was disappointed by the outcome so he kept the bronze medal and brought it with him to Paris to serve as a reminder that he came up short in Tokyo. Similar to Noah, we can all use our past as motivation to help us perform at our best.

A thousandth of a second matters: Noah’s 100 meter time (9.784 seconds) edged out second place finisher Kishane Johnson’s time (9.789 seconds) by 0.005 seconds. Noah and Kishane both trained intensely, competed to win and it came down to a fraction of a second - serving as a good reminder that details matter.

There is always room for improvement: Noah leaves the Olympics with 1 gold and 1 bronze medal. While an impressive accomplishment, Noah was not able to accomplish his ambitious goal of winning 4 gold medals. 

Additionally, his winning time of 9.79 seconds in the 100 meters is more than 2 tenths of a second slower than Usain’s world record of 9.58 seconds in 2009. Similar to Noah, we can all benefit from realizing there is still still room for improvement, even when we win.

Thank you Noah for inspiring us. Let’s have a great week!

November 6 - 12, 2023

• Monday - 3:15 at SHS track - Hills.

• Tuesday - 3:15 at SHS track - Easy.

• Wednesday - 2:20 at SHS. Race Pace.

• Thursday - 3:15 at SHS track - Easy.

• Friday - 3:15 at SHS track - Threshold.

• Saturday - 9:30 Oro Grande Trailhead, Dillon - Aerobic Base Run.

October 23 - 29 State Championship

• Monday - 3:15 at SHS track - Race Pace work.

• Tuesday - 3:15 at SHS track - Hills.

• Wednesday - 2:25 at the Peninsula. Easy Run.

• Thursday - 3:15 at SHS track - Race Pace Tune Up.

• Thursday - 6:00 Pre-State Dinner at the Hagen's. 20 Lincoln Green, Breck.

• Friday - Depart SHS at 1:00 p.m. Course recon and pre-race run at 3:30 at Norris Penrose.

• Saturday - State Championship. Info here.

October 9 - 15

• Monday - 3:15 at SHS track - Aerobic Base Run

• Tuesday - Rifle Invite. Info here.

• Wednesday - 2:25 at the Peninsula. Hills.

• Thursday - 3:20 at the Peninsula. Aerobic Base Run.

• Friday - 3:15 at the track. High Intensity Intervals.

• Saturday - 9:30 Long Run, location TBD.

• Sunday - Recovery day, easy 3 mile run or light cross training/hiking. 

Sept 25 – October 1

• Monday - 3:20 at the Peninsula baseball field. Long run with light threshold.

• Tuesday - 3:20 at the Peninsula baseball field. Hard flux workout.

• Wednesday - 2:25 at the track. Easy Run.

• Thursday - 3:15 at the track. Hills.

• Friday - 3:20 at the Peninsula baseball field. Pre-race.

• Friday - Pasta Party at the Fallon's, 202 Alpine Drive, Frisco or Walter Byron Park if the weather is good. (The forecast is good.)

• Saturday - The Summit Stinger at Copper. Info here and here.

• Sunday - Recovery day, easy 3 mile run or light cross training/hiking. 

Sept 11 - 17

• Monday - 3:20 at the Peninsula baseball field. Hard flux workout.

• Tuesday - 3:15 at the track. Short threshold.

• Wednesday - 2:25 at the track. Hills.

• Thursday - 3:15 at the track. Easy distance.

• Friday - 3:15 at the track. Pre-race.

• Friday - Pasta Party at the McDonald's, 711 Eveningstar Rd, Silverthorne

• Saturday - Eagle Valley Meet in Gypsum, CO. Info here.

• Sunday - Recovery day, easy 3 miles or light cross training except for those to whom I give specific workouts. Uphill hikes are highly recommended. 

August 28 - Sept 3

• Monday 3:15 - SHS at the track, threshold

• Tuesday 3:15 - SHS at the track, critical velocity

• Wednesday 2:30 - Peninsula, easy with hills

• Thursday 3:15 - SHS, pre-race

• Thursday 5:15 - Pasta Party at the Phaf's, 247 County Road 530, Breckenridge

 • Friday 2:00 for first race - Battle Mountain Husky Invite at Maloit Park near Minturn

• Saturday 8:00 - Gold Hill Trail Head (Colorado Trail) at Sherwood Trail Road, on the west side of Hwy 9, south of the high school and north of Tiger Road, Long Run

• Sunday - Recovery day, easy 3 miles or light cross training. Uphill hikes are highly recommended. 

August 14-20

First week of after school practice!

• Monday 7:30 - SHS Track. 30 minutes earlier so Freshman can get to Jumpstart. It will be a short workout for Freshmen so you can get to your orientation. Bring a change of clothes if you like.

• Tuesday 3:15 - SHS Track

• Wednesday 2:25 - SHS Track

• Wednesday 4:45 - Parent's Meeting in the SHS cafeteria.

• Thursday 6:00 - Team Time Trial at the Frisco Peninsula baseball field. Athletes arrive at 5:15 for warm ups. Parent's strongly invited. Pizza party afterwards!

• Friday 3:20 - Breck Rec Turf Field

• Friday 5:30 - Spike Night at Peak Running, South Main Street, Breckenridge.

• Saturday 8:00 - Oro Grande North Trail Head, Dillon: https://trails.colorado.gov/map/@39.638143,-106.021977,13.62z/details 

2022 Season

Oct 24 - 30 State Championship!

• Monday - SHS, 11:00 a.m.

• Tuesday - B&B Trailhead, Breck, 11:00 a.m.

• Wednesday - SHS, 2:25

• Thursday - SHS, 3:15

• Friday - SHS, 3:15

• Saturday - State Championship!

Oct 10 - 16

• Monday - Peninsula, 3:20 at the baseball field. Speed Support.

• Tuesday - SHS, 3:15 at the track. Pre-Race.

• Wednesday - Rifle Invitational. Info here. Release from class at 12:45, depart at 1:00. 

Girls Varsity 5K - 4:40 p.m

Boys Varsity 5K - 5:20 p.m.

• Thursday - SHS, 3:15 at the track. Easy.

• Friday - Peninsula, 3:20 at the baseball field. Threshold.

• Saturday - TBD. Easy long.

• Sunday - Recovery day, easy 3 miles or light cross training except for those to whom I give specific workouts. Uphill hikes are highly recommended. 

Sept 26 - Oct 2

• Monday - Peninsula, 3:20 at the baseball field. Threshold.

• Tuesday - Copper Mountain Cup course review. Meet at the Alpine Lot by 3:30. Hills and fast grass.

• Wednesday - SHS: 2:25 at the track. Speed.

• Thursday - SHS, 3:15 at the track. Hills.

• Thursday - Pasta Party at the Steinweg's. 580 Delaware Dr., Breckenridge. (A bit past the Golf Course entrance road, on the left.)

• Friday - SHS, 3:15 at the track. Pre-race.

• Saturday - Copper Mountain Cup at Copper Mountain. Info here.

• Sunday - Recovery day, easy 3 miles or light cross training except for those to whom I give specific workouts. Uphill hikes are highly recommended. 

Sept 12 - 18

• Monday - Peninsula, 3:20 at the baseball field. Hard workout.

• Tuesday - Peninsula, 3:20 at the baseball field. Short threshold.

• Wednesday - SHS: 2:25 at the track. Hills.

• Thursday - SHS, 3:15 at the track. Easy distance.

• Friday - SHS, 3:15 at the track. Pre-race.

• Friday - Pasta Party at the Shriver's, 37 The South Road, Breckenridge. Parents also invited!

• Saturday - St. Vrain Invitational in Lyons, CO. Info here.

• Sunday - Recovery day, easy 3 miles or light cross training except for those to whom I give specific workouts. Uphill hikes are highly recommended. 

August 29 - Sept 4

• Monday - SHS (expect this practice to go until at least 5:30)

• Tuesday - Peninsula

• Wednesday - SHS

• Wednesday - Pasta Party at the Miner's

• Thursday - SHS

• Friday - Cheyenne Mtn Stampede in Colorado Springs

• Saturday - Long Run

• Sunday - Recovery day, easy 3 miles or light cross training except for those to whom I give specific workouts. Uphill hikes are highly recommended. 

August 15-21

First week of after school practice!

• Monday - SHS: 7:30 for Freshmen, 8:00 for others. (It will be a short workout for Freshmen so you can get to your orientation. Bring a change of clothes if you like.)

• Tuesday - SHS: 3:15 at the track

• Wednesday - SHS: 2:25 at the track

• Thursday - Frisco Peninsula: 3:20 at the baseball field

• Friday - SHS: 3:15 at the track

• Saturday - Tiger Dredge Trailhead (Horseshoe Gulch): 8:00