Summer Update

Summer Update 6/24/19

Welcome to our new assistant coach, Julianne Crockett

I am so excited to welcome Coach Crockett to our team. I know all of you will appreciate everything Coach Crockett brings to our team and how excited she is to help you become a better runner and teammate. Here is some additional information about Coach Crockett:

Coach Crockett teaches English at Ladue High School. She has coached Cross Country at Clayton High School and has coached Ultimate Frisbee at Ladue High School and Clayton High School. Coach Crockett is from Omaha, Nebraska and joined Cross Country her junior year in high school after she decided to end her volleyball career. Cross Country was always a welcoming and competitive community that helped her manage the stress of high school in a healthy and fun manner, and she strives to cultivate the same community for her athletes.

Outside of teaching and coaching, Coach Crockett plays competitive Ultimate Frisbee: She began playing Ultimate Frisbee at Truman State University, where she competed at the National Championships five years in a row. In 2015, she was nominated for the Callahan Award. In 2016, during her graduate year, she was named Player of the Year for her region. This past Spring, she played for the Nashville NightShade in the Women's Professional Ultimate Frisbee League known as the Premier Ultimate League (PUL). Coach Crockett also founded and competes on a semi-professional Ultimate Frisbee team based here in Saint Louis known as Stellar. In her spare time, she rock climbs, runs 10Ks, reads, and plays fetch with her cat Bell.

Join Coach Crockett this week as she joins us for her first full week with the team!

XC Participation

If you are no longer interested in participating in XC and would like to be removed from the email list, please respond so I can take you off the contacts. If you are interested in participating, please complete the XC signup form. So far, only 22 of you have signed up and many returning athletes have not, so either fill out the form or let me know you are no longer interested in XC.

Schedule Week of 6/24 *Coach Strayhorn will not be able to attend workouts this week due to an out of town conference

Monday - 7:00am speed workout with Coach Crockett meeting at HS track - 10:30am arms strength and conditioning/speed work at the high school

Tuesday - 7:00am long run from the high school track - 10:30am legs strength and conditioning at the high school

Wednesday - 7:00am long run from the high school track

Thursday - 10:30am arms strength and conditioning/speed work at the high school (you are welcome to run additionally on your own as well)

Friday - off day/cross train (bike, swim, hike)

Saturday - 7:00am long run - location to be determined

Sunday - off day

Old Information:

GroupMe Texts

Athletes, our captains have invited all of you to join the team GroupMe text group. This is how they will most often communicate with the team to give you updates on summer running and important information. Please make sure you are receiving these messages. If you are not, please let me know and I will make sure you are added.

Physicals

The state of Missouri has just recently changed its policy on athletic physicals. All physicals are now good for a period of two years! This means that if you have a physical already on file at the high school from last year, you do not need to get another physical this year. If you are a freshman and turned in a physical to the middle school last year to participate in athletics, you do not need a new physical, but you do need to submit a copy to the high school athletic department. If you do not have a physical dated after February 1, 2018, you will need to get a new physical (make your appointment now).

Ferritin Iron Tests

Please schedule to get your Ferritin Iron levels checked (this is different than a regular iron check). I would like all athletes to have an updated ferritin iron check by the start of the season so if an athlete is found to be low (under 30), you can treat it with supplements so performance will not suffer during the season. Ideally we'd like to have ferritin iron checked at the beginning of the summer each year. It so important for a runner to have proper iron levels! I am attaching information on Ferritin Iron to this email. For those of you new to running, low Ferritin Iron can cause many issues for female runners. Last year alone, of the girls tested, over 50% had low Ferritin Iron levels. Please get it checked and email/text me your results so we can monitor it.

First Day of 2019 XC Season

The first official practice day of the 2019 season is August 12th. The first day of school is August 13th. Please try to wrap up all travels and have your physical form turned into the athletics office by the 12th. You will need 14 practices prior to being eligible to compete in the first meet and there are only 16 possible practice days before the first meet.

2019 XC Schedule

See the tentative draft of our schedule below so you can make plans for doctor's appointments, family celebrations, college visits and vacations without missing any meets. Some meets may change as we get closer to the season.

Have a fantastic week!

Coach