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. ​