PBLJH Panther Cross Country 2011 "E3"

State Finals 101 - A Lesson

2011-10-15T19:50:00.002-05:00

While sitting on the top row of the bleachers, listening to each of the 30 teams being read in order of finish, I'm anxiously sitting with my son to the right of me. I pretty much had an idea we would be on the trophy stand, but there is always that doubt. I gotta be honest here, I was a nervous wreck. It seemed that were times the the entire "Panther Nation" had there eyes on me, thinking I already knew the outcome. I can assure you, I did not. All I know, I wasn't thrilled with the thought of being the 5th team, as I knew it would be very close. Being 5th at state would be like "kissing your sister". YUCK (And I've got 6 sisters).

However, while listening to the list being read, the entire race that I could see zipped through my head. I kept asking, where could we have missed something? I see Nick and Cole picking there way through the pack, and having themselves right where I thought they would be. Then, to have Nick get tripped (and we think we're pretty sure who did it)was a heart breaker but also a lesson. GET BACK UP AND FINISH. And that he did. He could have easily laid there, but being the team man Nick is, he musters up what he can, and brings it on home. Then, I knew Matt would have a great race, which he did, and Christian was so steady. I'm glad we made the decision to put him in the 2nd row to keep him from bolting at the gun. Christian is like a race horse at the gate....... Holy smokes. And then there is my neighbor, Lester. The same Lester who is #7 for us most of the time and PRs by 33 seconds......... His best up until today was 12:20. OH MY, to run the race of his life was truely amazing....... That's 5 guys under 11:50. Never has that happened for PBL. Tyler ran "ok", but not super great (he was "Lester" last year), and Paul brought the team home the best he could. I know both were disappointed, but we've got to remember, that's why we run 7 but only count 5.

Hence, another lesson, regardless of who you are on the team, one's contribution at any given meet may surprise many and amaze others. Never ever underestimate your team mate's ability to excel. And excel is what we did today in so many ways.

I'm proud of how we picked one another up AFTER the race. That was great to see. And more importantly, being humble at the awards ceremony.

Of course, not to be lost in this, Kylie and Audrey ran nice races to end their careers. Neither had great races, but they didn't "epic fail" either. I know they got out too fast in the beginning, and that's water over the dam. Both ran in the state finals 3 consecutive years, and that just doesn't happen very often. Both are warriors and great competitors!!!

Yes, we earned 2nd Place. Almost won the darned thing. That's 5 State trophies for us in the past 10 years. I don't think there are very many schools in the state that can boast that. This team ran with the tradition and excellence I had hoped for when we started the season. All I can say is THANK YOU for letting me coach you!

Well done!

High Quality, Low Quantity

2011-10-11T19:18:00.002-05:00

High quality and low quantity workouts are in store for this final week. Our legs will be really ready for Saturday.

Our Blizzard Mile Blow Out went well yesterday. Everyone hit their target times, so we felt pretty darned good about that. However, I have to spring for DQ Blizzards next week, so my pocketbook will be a bit lighter.

Tonight's work went fast. We hit those 400's right where we wanted them. The kids were focused and knew the work would go fast. I know they like getting away from practice a little earlier.

More of the same tomorrow, with an easy run of about 22 minutes before heading over to the State Course on Thursday.

We did take some time looking at our results of Saturday and the guys all see how we should have been 10 points better. We learned from that error, which will come in handy this week. We also continued our discussion on "championship position" plus recognizing the top 5 or 6 teams which should challenge for the four state trophies.

We've scouted everyone, know their capabilities as well as ours. Now, we have to get through this week in good shape then execute on Saturday. With only one race this week, and low key workouts, we should be ready to rock!

Mixed Feelings from the Sectional

2011-10-08T15:52:00.002-05:00

I have a lot of mixed feelings after today's Sectional performance. I feel absolutely wonderful for the boys team and the two girls who qualified. At the same time, I am bit dumbfounded by a few performances, which were definately affected by ATTITUDE.

Never have I had 2 competitors verbalize to the rest of the team, "I don't want to run today". Wow, I wonder how that makes the other 5 feel before they approach the line. Well, the end result speaks for itself. I'm mistified because the team focus was there, and the work we had done all season had us physically in place to perform well. However, as I told the team yesterday, running cross country is physical, mental, and spiritual, and if all three aren't in sync, it's not going to happen.

By looking at the race results, one can see just how close yet how far the girls were to being the 3rd team out. A mere 10 points. That's approximately 2 seconds faster for each runner. I know a positive attitude would have made the difference.

Time to move past this, but my brutal honesty and truth are something that some folks don't want to hear.

Guys, we knew St. George was pretty darned good, and it showed. One of our guys made a huge tactical mistake, which really cost the team about 8 to 10 points, but he still ran "ok", just not what he should have. Another one the guys had a flat out bad race, but the other 5 ran tough.

So, now we enjoy the fruits of our labor before tappering for the State Finals next Saturday. Truth be known, our guys did NOT taper this week. So, with high quality and low quantity work upon us, the body will respond accordingly. It's going to be about a 6 team dogfight for those 4 state trophies next weekend. We'll need to be at our best, that's for sure.

Put Up or Shut Up

2011-10-07T16:56:00.002-05:00

It's time to "put up" and bring our A Game to the meet tomorrow. I sensed a very focused group at practice this AM, and I reminded the team to not jeopardize all the hard work they've done by not carrying through with the things we've asked.

We "rehearsed" the warm up today, just to make sure everyone knows the expectation. There is little different, except the team must be checked in at the starting line 15 minutes before race time. The meet official double checks everything, and I reminded the team to have jerseys tucked in, no jewelry of any type, and to be polite and courteous.

So, hydrate and eat well today, don't play any "ball sports" today, and get to bed a a good time tonight. I wouldn't hang out at the football game much past half time, and certainly stay away from pop, energy drinks, and junk food. That's the worst thing we can do at this time.

The course is totally ready and all Coach P and I have to do tomorrow are a few minor chores.

I expect the team to arrive at my office at 8:45 tomorrow, ready to run. Come with your team shirt and blue sweat top, just in case it's a little chilly. Either way, we'll be prepared.

Now, do we have what it takes for both teams to THREE PEAT? We'll soon find out.

We're almost ready

2011-10-06T19:20:00.002-05:00

This is my message to the team tomorrow morning at practice:

To be a successful team, we need to realize that we are composed of 3 things, all equally important: Mind, Body, Spirit. Our minds know and understand what we should do, while we've taken and molded our bodies to execute the plan. But it's our SPIRIT that drives is all, propelling everything in the direction we want to go this Saturday.

So, E 3: Expectation, Excellence, and Effort are about to be fully realized after a summer (for a few of us) and season of preparation for this moment. The time has gone quickly and the plan has worked well. We've seen that in the last few races just how much we've improved. And the best thing, we know we'll be even better over the next 10 days.

Being ready on Saturday morning is what our season is all about. We're almost ready to lace 'em up, toe the line, and explode from the starting line. Are you ready??

Pells Park Run

2011-10-05T19:27:00.002-05:00

We assembled the team and headed on over to Pells Park for practice. Wow, what nice weather we had, just a tad bit warm, but it sure beats the cold. We discussed yesterdays results briefly before focusing on the teams we'll be competing against this Sunday. If we've done our homework, it should be pretty much a 3 or 4 team event for those top 3 spots in each race. After the mile jog over to the park, we went through our regular routine before doing another continuous 'surge' run, which lasted about 20 minutes. After a hard competition last night, we wanted to have an enjoyable and easy workout, yet keep the blood flowing and energy levels switch ON.

So the team discussion was on focusing and visualizing the race as it unfolds. Of course, getting both teams in championship position right from the start of the race is really important. The guys seem to be getting this down, while the girls continue to learn. I believe both teams will put it all together Saturday morning and represent our school with Panther Pride. Not much doubt is in my mind about that.

I keep telling both teams I have total faith in their abilities. I know many team members are beginning to believe that. I still have some convincing for one or two team members but when Saturday comes, the gloves come off and I think everyone will be at their utmost best. This is the first of two meets we've trained for all year, with everything we do pointed in that direction.

Of course, there is always one big concern, and for the guys it's too much basketball playing after practice. We really need to shut down all the "extra" stuff right now and let our legs get pumped up for a great race this Saturday.

PBL Invitational

2011-10-04T21:44:00.002-05:00

Another great invitational today. Lot's of PR's and a nice way to end the season. Our girls finally came out of their funk, and looks to be prepared for Saturday's Sectional. The guys rang up some really nice times and look to be where I thought we would.

So, we've got 3 days of preparation for Saturday's big race! Can we Three Peat? That remains to be seen.

Those not running on the Sectional team can start returning uniforms to my office. Just place them in a plastic grocery bag with your name on it and drop it in my office. Pretty simple, eh?

E3.......... The theme has not changed. Now, we focus and execute!

Monticello and More

2011-10-03T19:17:00.003-05:00

I thought we had some really good performances by some of our team members. Our varsity boys and jv boys ran well. Runners 3 - 7 for the girls got caught back in the pack early in the race and had substandard races, so I was disappointed with that. I keep preaching that we have to get out fast if we're going to be competitive as a team, but it seems to continue to fall on deaf ears. There's not much time left to show what we're really made of, so let's hope that something happends in a more positive way with the girls bunch before the Sectional this coming Saturday.

I had to get after the girls AGAIN for just being so fractured in warmups. 4 of them decided to play drama queens about a garden snake and really acted like a bunch of babies. Sorry to be blunt, but to stand there actually looking at the thing for 2 minutes, hopping up and down and screaming wasn't real impressive to me, when all they had to do was keep jogging away from it. Oh well, that's the story of this group and the reason they are stuck in a rut right now.

Now for tomorrow. 500 runners representing 17 teams will compete in 4 championship races. It will be fun. 6th grade boys first, followed 2 minutes later by 6th grade girls. 7/8 grade girls will follow at 4:45 then the guys at 5:15 with awards in the gym at 5:45.

With the early out, we will have study hall, then the team can come and get there wrist bands with numbers they must wear before going to get dressed for the meet. The weather promises to be good.

See you at the meet!!

DQ Run and Details

2011-09-30T19:46:00.002-05:00

The team enjoyed an easy run tonight as we ventured to the other side of town for our annual DQ run, which is normally the last practice for those not competing at the Sectional.

Now, for details of events of the next few days:

1. The bus for the Varsity/JV team competing at the Monticello tomorrow leaves at 7 AM. We distributed team sweats to those 28 runners. The meet will have 4 races. Varsity Girls 9 AM, Varsity Boys 9:20 AM, JV Girls 9:40 AM, JV Boys 10 AM, or so the schedule says. I wouldn't hold my breath on those being exact time. We should return to Paxton no later than 12:30, if all goes well.

2. Those who are not running tomorrow were instructed to do a light workout Sunday, consisting of a 1 mile jog, our stretching and drills routine, 2-2-2's, then a mile cool down. That will set the table for a GREAT run at the PBL Invitational on Tuesday.

3. Only the Top 8 boys and girls will practice for the remainder of the season. Generally, practice will be up beat and FAST. We should normally be down close to 4:30, with perhaps the exception of Wednesday, where it will be closer to 5. The quality will be high, and the quantity a bit lower, especially if we qualify for the state finals.

4. Everyone will be expected to attend the Sectional on October 8, which we host. We want to cheer on our boys and girls to hopefully state berths again this year. The goal is to 3 peat as sectional champs, so all hands on deck are needed to help cheer on our young Panthers.

5. Those not competing at the sectional should turn in their uniform after Tuesday's Invitational. Please wash them and put the uni in a plastic grocery bag, with your name written on the outside. I will check them off as they are returned. I will want them all in before we have a Awards Night, which is to be determined.

6. I will be asking shirts sizes of those who got in their 150 miles this season. I told the team that this will be done during lunch sometime next week.

That's enough for now. Let's look forward to a good performance at Monticello tomorrow.

We Competed!

2011-09-29T19:37:00.002-05:00

I was really happy with the way we competed tonight against two really fine teams. We may have taken a lose, but I never mind losing if we compete and don't quit.

Hats off to almost every last runner, as we saw lots of PR's. I couldn't be prouder of the EFFORT, since the EXPECTATION of EXCELLENCE is still within everyone's reach, regardless of ability. That's the great thing about Cross Country, everyone has an opportunity to excel base on their ability.

So, tomorrow we have DQ run, the last practice for everyone except for the top 8.

The plan for Monday is that the Top 8 boys and girls will practice while everyone else will rest and be ready for a fantastic run on Tuesday, at the PBL Invitational.

And speaking of the Invitational, I will be calling to ask for assistance to make this event what it always is, one of the best meets in the area.

Let's enjoy today's performance, look forward to a DQ Run tomorrow, then the Top 14 focus on Monticello on Saturday before setting our sights on the PBL Invitational on Tuesday.

Time to Sharpen

2011-09-28T18:59:00.002-05:00

The squad was again split tonight so that we could continue sharpening our groups for their end of season meets. The goal is to put everyone in position to run their best time, which we should see happen. I really look forward to see what kind of improvement the entire team makes in these last couple of races.

Coach Pacey's group ran a mile time trial on the track while my group ran to Pells Park to do a 24 minute surge run. I think my group would have preferred doing the time trial, but with the Sectional a week from Saturday, we're going to push them through these next 3 meets before backing off a bit in preparation of trying to do something no other team sport has ever done in PBL history - THREE PEAT as Sectional Champs. That is the goal, and if our kids start to focus and mentally prepare, it will be possible, but it won't be easy.

Tomorrow we will run against the Mahomet Bulldogs, a perrenial powerhouse. We've always match up with them, and tomorrow will be no different. Both squads are large, so a nice dual meet before the Championship Phase of our season is a great way to go.

Girls will run first tomorrow night at 4:15 followed by the boys.

I hope to see you as this meet promises to be a good one!!

A Bunch of Mudders

2011-09-27T21:14:00.002-05:00

One thing is for certain, the team enjoyed running in the slop! This meet ended being quite a bit of fun. It was meant to be pretty low key, and with the weather conditions and course conditions as they were, it made for interesting footing.

I heard many team members say they really enjoyed the course and that it was fun running in the mud and wet conditions. FINALLY, we're at a point that the team is conditioned to where the running is easy, and the challenge is now the conditions. That's why I love to run, to do things that most folks won't dare, especially in the worst of conditions. That makes it FUN and something to look forward to, at least for me.

Our times for this race mean absolutely NOTHING, so don't look at them after they are posted and think we ran terrible. Time means little or nothing in this sport. It's the place that really counts. And in this meet, I had something totally different in mind, knowing we'll have two really tough meets coming on Thursday and Saturday.

So, now we work through tomorrow with Mahomet on Thursday. This will be a very challenging meet, since the Bulldogs field a very strong team. I think we'll give them plenty to think about and challenge them quite a bit. We are much improved over the last time we ran against them, 2 weeks ago.

And to make this more entertaining, my #2 son Mitch, is a volunteer coach for them, so he'll be talking smack to me the rest of the week about this. Boy, would I love to shut him up!!! LOL

Big Week Ahead

2011-09-26T19:40:00.002-05:00

This is a REALLY BIG week for the team. We've divided the team by those who will more than likely run at Monticello this weekend and those who will prep themselves to run really good times at our home meet this Thursday and the PBL Invitational next Tuesday. It's a big week since we want everyone to be at their best at the end of the season.

It's become very clear how each runner ranks on the team, and since we can only run 7 at the Sectional, we've got to give that group a different training set than everyone else. If I had it my way, everyone would run in the sectional, but that's not possible.

Today, Coach Pacey's group worked on what are referred to Lydiard Speed drills. These help sharpen the legs to higher speed level, which will hopefully cause the runner to decrease their time, which is exactly what we want. The work is quality oriented, so it doesn't take quite as long to complete. My group worked REALLY hard doing 8 repeat 400 meter runs with a 90 second rest interval. I had the group working at speeds faster than race pace, so the work was intense and demanding. I thought that we responded well.

Of course, we have a meet tomorrow in Rossville, which is a really nice course right behind the old high school. The course runs along side the Middle Fork River, and is shady and really pretty. It's probably the nicest course we'll run all season long.

I have instructed the team to run this race a lot differently tomorrow, as I want the first 7 or 8 to all run together the first mile of the race, before working the second mile hard. I want them to work on doing what is referred to as a "negative split" which means run the second mile FASTER than the first mile. It's all part of this week's training with our sights on greater things at the Sectional and hopefully State. This will be a challenge, trying to keep our top runners in check that first mile, but we're focusing on TEAM at this point. So, taking one for the team ends up helping in the long term.

We'll then come back with a nice workout on Wednesday before tackling Mahomet on Thursday, which will be a GREAT RACE to watch.

Finally, if you've followed the weekly mileage chart, most team members have surpassed or will hit the magical 150 mile mark by the end of the week. I'll be asking each team member for a shirt size so I can get these ready for our awards night.

We look forward to a good race tomorrow!!

St. Joseph Invite

2011-09-23T20:25:00.002-05:00

What a tremendously FAST race, especially the 7/8 Boys race. 15 guys under 12 minutes. Only 4 or 5 were under 12 last year. WOW. If you were there, that was a sight to watch.

Overall, our kids ran well. We had a lot of Personal Records (PR's), so I'll be VERY INTERESTED in seeing the results. I know most of the team felt good about their performances, and that's fun to see.

On the opposite side, we had some folks not feeling good about today's race. That's not a bad thing. It means that the athlete cares and knows he/she can do better. What's nice, there is always the next race.

Now, here are a few things to think about after a race, one that is BAD and GOOD. A good runner will sit down afterwards and look at all the variables that had an effect on their performance. Here are just a few that are controlled by the runner: Diet, Rest, Hydration, Warmup, Focus on the race, Mental Preparation, Stress from all sorts of things. And the uncontrolled factors such as weather, competition, terain, etc.

If you find there are some things YOU CONTROL which are not being taken care of properly, then that should be a good HINT on what YOU can take care of.

So, my advice for this weekend is to get those 3 or 4 miles taken care of so we can approach the Championship Phase of the season for the team, which includes final races for many of our runners over the course of the next 10 days.

We'll split the squad starting Monday, in order to prep for season ending OUTSTANDING performances, regardless of ability. Our goal has been to improve throughout the season, and we've done that. Now, let's see just HOW MUCH MORE everyone can improve. You'll be amazed!

Are You Ready?

2011-09-22T19:40:00.002-05:00

No, I'm not former Illini announcer Jim Shepard (a Fisher Bunny, just as I am), asking if you're ready for a football game. You know what I'm asking? The focus is on tomorrow's big race, the second BIG ONE we focus on for the year, the St. Joseph Invitational.

Everything up to now has gone pretty much according to plan. Let's see if my prediction for a LOT OF PR's tomorrow holds true. Vegas odds say that we're going to blow the socks off the course and run pretty dad gum well.

There will be two races tomorrow. The 6th grade boys and girls will have there own race at 3:30, followed by the 7th and 8th grade boys and girls race. Both races should be hum dingers. Awards will follow both races in the school gym.

Like I told the guys today, I became a good runner out of fear, as a scrawny little kid always being picked on by a bunch of stinking bullies. One thing I could do, was to run home as fast as I could to avoid getting beat up (and that's the truth). My classroom was located right next to the school exit, so when the dismissal bell range every day I ran like the wind and never looked back.

So, my advice to the team tomorrow........... Run like a bully is chasing you down and keep going as fast as you can!! You'll be amazed how fast you'll go, especially if you're running out of fear. The late, great Steve Prefontaine, a premier distance runner did exactly as I every day after school. And we was the greatest American distance runner of his time.

Attitude Readjustment

2011-09-21T19:36:00.002-05:00

I started my day by having a brief "closed door" meeting with my girls team leaders. We discussed a few issues dealing with good leadership qualities and the responsibilities that go with that. I think the girls felt good about the conversation we had. All I know, I saw a different girls bunch tonight, which is all that I asked.

Times are posted from last night's meet, and I think we see some continuing positive trends. Let's see if it all carries over to Friday's St. Joseph Invitational. All indications are that after another pretty good practice, the plate is almost set for the "Medal Meet". I'll feel more comfortable with what we do tomorrow, which will be light in nature, but still enough to get the blood flowing.

Team T-shirts were distributed after practice tonight. If they've not been paid for, I'll be sending a sheet home requesting the balance when you can get it to us.

We took some time explaining next weeks work, as the squad will be split all week for practice. The "Top 14" will practice with me, while those not in the Top 14 will practice with Coach Pacey. Each group will be doing something different, as those in the Top 14 will be preparing for our only regular season Saturday meet, Monticello. Coach Pacey's crew will be preparing for the last 3 meets for this group: Rossville, Mahomet, and the PBL Invitational. We are looking for this groups best performance to be at our own Invitational, so we need to prepare them for that. Coach Brehm's crew will be looking a little later down the road, with the Sectional and hopefully state finals to prepare for. The timelines for both groups are obviously different, with a different set of expectations for both.

What's really great is to see just how much improvement most everyone has made throughout the season. It always is amazing to me, even after all these years of coaching.

So, the focus for Friday is ON. Let's run for medals and see how many PBL can earn this year!!

Learning Curve

2011-09-20T19:51:00.003-05:00

If there is one thing I hope we learned from the meet at Kickapoo tonight, it's that we must take a little more serious approach with our warmup and stretching routine in order to ensure for a successful competition. This was definately the case with our girls tonight. Needless to say, I was disappointed with their effort and performance. What really ticks me off, is that our leadership was not there, the 8th graders who should be leading were NOT. That seriously affects everyone else on the squad. To take it further, we had several runners put forth NO EFFORT, which was an embarrassment to me. By this time of the season every person on the team should be able to comfortably run 2 miles, even if it is at a slow pace, WITHOUT WALKING. I could write more, but.........

Funny thing, this was totally opposite of last year, as the guys horsed around and ran stinkola at Kickapoo for the exact same reasons. Not so tonight. The guys ran really tough and competed well.

Now, I do understand that we worked REALLY HARD last night so we would naturally feel tired and perhaps not perform at the top level, but this in itself is by design. It's NOT BY DESIGN that we complain, moan, whine, and blow off the warmup.

Do I sound a little perturbed? Anyone who knows me, understands how particular I am about warm up and cool down. It is the thing that will make a HUGE DIFFERENCE in performance and separate the "men from the boys" or "women from the girls".

I'll have more to say about this at team meeting tomorrow. GRRRRRRRR.

It will be a pretty good workout tomorrow, then Thursday we're going to back off to make sure we've got fresh legs for Fridays "Medal Meet" at St. Joseph. We always do well at this meet and and expect to continue that trend on Friday.

I will post today's results when I receive them. Patience is a key on this one. I will certainly be interested in seeing our times on this course, since Coach P and I know pretty much what we should have run.

It's Time

2011-09-19T18:44:00.003-05:00

We are now at the point in the season where our workouts can be set in stone and we can really tighten down the screws. Everyone can run a mile warmup with no problem and we can do repeats and intervals that are meaningful. It's was really a sight to see tonight, with one tough workout, of which EVERYONE responded magnificently. I was extremely pleased with the effort.

The team knows that IT IS TIME to really begin our focus. After 6 weeks of conditioning, we're ready to make the leap to where we think we can go. It's our goal to maintain E3 to the very end, and if tonight was any indication, we're ready.

Tomorrow will offer another good test on another tough course, Kickapoo. Some nice challenging hills competing against some very good teams. I believe we're up to the challenge. I certainly look forward to see how we respond to the great workout and the challenge that tomorrow offers before setting our sights on Friday.

We'll dismiss from class at 2 PM and take the ride over to Kickapoo at 2:15. It takes about an hour to get there. The girls will run first at about 4:15, followed by the guys. I anticipate over 100 runners in each race from several area schools. We should return home between 6:30 to 6:45 if all goes well.

I distinctly recall last year's fiasco at this meet. Our boys were TOTALLY out of control. My father was at the meet and had a few colorful metaphors describing the team (he doesn't waste his words and it pretty much spot on), of which I relayed to them in my famous "come to jesus meeting" the following day. After that meeting, we pretty much shaped up and took to business as my teams should.

So, I believe we're in position to do a nice job tomorrow. Only time will tell!!

Banana Relays

2011-09-16T19:25:00.002-05:00

The best thing that happened today was that we had just a couple of folks on the eligibility list for next week. Of course, ZERO names on the list should be the goal. I'm not letting up on this one folks. We're here to learn and athletics is just one part of the learning process. It's a priveledge to participate in sports, not a right, and we have academic standards that must be followed. I'll be like a hound dog on a fresh trail, sniffing down those who don't get the job done.

It's amazing how much fun we have with the Banana Relays. Kids are either smashing them or holding them like a relic, naming the bananas, kneeling before their banana at the handoff, and on and on. It's a riot to observe this all happening. I don't know who has more fun.

We took time to discuss yesterday's outstanding effort and explaining the matrix we'll use to determine the top 14 for the Monticello meet, as we approach the Championship phase of the season. We will start posting the matrix on the front page of the website so everyone knows who those top 14 are. There's no rocket science to this and no favorites to be played. We take our best, most consistent runners for Monticello, then the best 7 for the Sectional, and hopefully State finals.

As usual, I expect a minimum of 3 to 4 miles this weekend, with one day off. We'll work tough on Monday, run another challenging course at Kickapoo on Tuesday, continue our intensity on Wednesday, before backing off on Thursday, getting ready for a GREAT RUN at St. Joseph (the medal meet) on Friday.

The team is really improving! Let's keep this trend going!!

Laying it on the line

2011-09-15T20:00:00.002-05:00

I was very impressed with how the team competed tonight. We really layed it on the line with a tremendous effort and saw the boys and girls compete against some fantastic teams.

As of this writing, nothing is official, be our girls were 4th out of 5 teams, which may sound bad, but it really isn't when one considers who we competed against. The guys were 2nd, which is actually a lot better than what I thought we might be, at this point. In fact, after comparing what times we had against last year's PBL team, both teams would have BEAT last year's teams, and we all know just how those groups finished last year. So, there is a lot to look forward to here.

As a coach, I was just pleased with the effort that almost everyone gave tonight. Up and down the line, everyone seemed to push themselves. I had been really stressing to our "3rd wave" of runners to get past walking and fight through the discomfort so a full 2 miles could be completed. All I know, I didn't see anyone walking, and I was all over that course tonight. So, I'm guessing times should be good.

This course was the toughest we'll run all year, so for our kids to run what they did tonight, was really amazing, especially after the work that we've done the last 3 days.

Tomorrow we'll really back off the peddle and have a fun workout, while also keeping in mind that I want everyone to run this weekend a minimun of 3 to 4 miles on either Saturday or Sunday. With the cooler weather, this shouldn't be a problem.

No Matter The Weather

2011-09-14T18:30:00.003-05:00

We practiced in a light drizzle today. So did football....... I asked the team if it were raining at Friday night's football game, would it be cancelled? They knew the answer. So goes with Cross Country.

In my over 40 years in the "running business", I've seen it all when it comes to weather. The only time we cancel is when there are thunderstorms. Of course, I wanted to emphasize to the team that at the Sectional and hopefully State Finals, we'll run no matter the conditions.... Rain, sleet, wind, heat, cold.... you name it. So, we'll train in it too.

Of course, I did raise the question, "What are other good teams in the area probably doing today?" Are we gaining on any team if we're training and they are not?

I did break out some old "Cougars" sweat tops, so no one went outside without protection. It was constant motion so we kept warm. With it being Wednesday, we did hit the hill and actually ran a very good workout. I was generally pleased with our effort.

Tomorrow's race has been coined "The Fab Four Race" by the coach at Mahomet, since PBL, St. Joseph, Mahomet, and Mt. Zion will be competing at Lake of the Woods, on the toughest course we'll run on all season. This meet is referred to in this manner because each of these schools represent perhaps the finest in cross country programs in this area. Girls will race at 4 PM with the boys to follow at 4:30 PM.

See you at the races!!

Deception

2011-09-13T21:41:00.003-05:00

This meet was deceivingly warm, so I warned the team before hand to "tank up" on water after the warm up. Of course, my predictions so far have come pretty close to right on how we would perform based on past history and current team conditioning. I hope my trend continues, and in all honesty, the teams trend of making me look "semi right" too.

I think we ran pretty well, despite working very hard yesterday and having to contend with the warm weather. Our results were not too bad yet still shows we have a lot of room for improvement.

I see our girls getting tougher, with Numbers 1, 2, & 3 getting more solid all of the time. Numbers 4,5,6, & 7 are beginning to take shape, so we'll need to continue to close the gap, which I am confident we will by the time the sectional rolls around.

For the guys, we were missing our top 2 guys tonight, then to have our next 3 dehydrate (due to a "mistake" on their part, which I hope they learned from)made for a result I wasn't quite expecting, but we did have another 3 or 4 guys step it up, which pleased me a lot.

The goal for my "groupies" who ran with me at Dawson was to get through the first 1/2 mile today without walking. As of this writing, I do not know if that happened, but it is certainly cause for encouragement on my part. These kids really try to please, and thats wonderful to me! I continue to be proud of the team's effort.

And the middle group, the neglected middle children....... I'm seeing some tremendous efforts, with some wonderful performances ready to come at the St. Joseph Invitational a week from Friday. The potential is REALLY there and it's just a matter of time before several of our kids have break out performances.

We'll work tough tomorrow, running through the "FAB FOUR" race at Mahomet this Thursday. I'll tell you more about this race in Wednesday's blog!!

HOMEWORK HOMEWORK HOMEWORK

2011-09-12T21:07:00.003-05:00

The last thing I had the team repeat 3 times, before dismissing from practice was "I WILL DO MY HOMEWORK!" I am NOT going to deal with this like I did last week when the initial eligibility list comes out Friday morning! End of conversation.

Unfortunately, a few folks will not be able to participate in this week's meets due to this fact, so hopefully this is a lesson learned by those affected.

We had a very good workout tonight, with the 6 different groups covering anywhere between 3000 to 4000 meters of running. Our typical Monday workout, practicing on the last 400 meters of the course. I do this because 1. the workout is relatively easy to manage 2. The last 400 meters of a race can help in the championship phase of the season, when places REALLY count. 3. It promotes some physical and mental toughness. 4. We need some continued aerobic work!

I talked to the team before we began about our next phase of the season, with an eye on the St. Joseph Invitational on September 23. It's not that the other meets are unimportant, but we're really going to train through them, so we won't see the dramatic drops in time these next three meets, but at St. Joe, we'll see some GREAT times. There is a method and madness to putting together the season schedule in order for this to all work out!

Tomorrow is an early dismissal, so the team will go to the Commons for study hall, then I will have them dismiss at 3:15 to get ready for our home meet. Girls will run first, followed by the boys. There will be about 5 schools in this meet, so it will be a little larger than the others we've been involved in.

We look forward to a nice challenge tomorrow. It's supposed to be a little cooler.

See you at the races.

Ice Cream Relays

2011-09-09T19:56:00.002-05:00

The team had a light workout, ending a pretty intense 3 days of work. We've seen some nice improvement by most team members and look forward to get even better.

I rattled my sabre some tonight, discussing NOT GETTING HOMEWORK DONE or not turning it in on time. I spent a lot of time today snagging a BUNCH of team members, as their names appeared on the early list. Needless to say, most folks got things done, but I shouldn't have to do this. Next week, I'll more than likely let anyone on that list pay the price for being lazy, forgetful, or unorganized.

At the JH level, a student can not fail even one class to become ineligible. If a student/athlete becomes ineligible, it will be for a one week period, which means no meet participation including not being able to go to any away meets during that period.

Now, for the sobering news: the next couple of weeks are going to be pretty tough if we're going to get better, so we will not see the dramatic drops in times that we've already seen. We shouldn't be discouraged by this fact, but to understand things from a physical standpoint, we're going to break down the body again through hard work, including working through the next 3 meets. Our eye is on the St. Joseph Invitational (the medal meet) for another nice jump in times.

Finally, my final instructions for everyone to run at least one day this weekend, a minimum of 3 or 4 miles. REST one of the two days.

Phase I Successful

2011-09-08T19:57:00.002-05:00

Phase I of the season is a smashing success. We had a tremendous number of personal records tonight, which we knew was going to happen. The table was set perfectly, especially with the weather in our definate favor. I know the kids were thrilled with their times, almost as much as Coach Pacey and I were.

Let's enjoy our accomplishment of today and now be prepared for Phase II of the season, with the next 3 weeks being the keystone for how we end the season. We'll be working pretty darned tough during this time, but the good thing is, our bodies are prepared to take on the added work.

There is no doubt in our minds that we have the potential to do some pretty special things, BUT we can't rest on what we've done to this point. We need to focus on what the goal is for this team and be prepared to work for it. I believe we have the ability to maintain our focus. As a coaching staff, we'll be working very hard to maintain our focus on "the prize".

I may not receive meet results until later tonight (Thursday) or sometime tomorrow. At any rate, I'll post them just as soon as I can.

Let's have some fun tomorrow with "Banana Relays"!!

Accountability

2011-09-07T19:31:00.003-05:00

Today was a lesson in accountability for some of our team members, those who periodically don't make it to practice or "fake injuries". It's funny how all of a sudden no one is injured when they find out that they can't get on the bus or participate in a meet. I'd sure like to be a fly on the wall explaining that one to my parents.......

We did have a GREAT practice tonight, with THE HILL always to look forward to on Wednesday. Yes, we love to hate the hill, but the hill makes us stronger and is a great asset that I use as often as possible to make the team better.

We divided the team into 6 ability groups, and it worked out real well. Our young Panthers are finally listening to my approach of "pack running" and helping one another out, not only in a race, but also in practice. We covered anywhere between 3000 to 4000 meters of hill work tonight, varying our speeds at specified points on the circuit. I know the cooler weather really helped with the quality of work.

We're now practicing as two distinct teams, boys and girls, with Coach P and I alternating between the two from here on out to the end of the season. We get a much better focus when the squad is split and intend to keep it that way. There's much less horsing around and we get done with things a bit quicker.

Tomorrow's race at Dawson Lake should be a good one. I look forward to some terrific performances by all of our Panthers, with this being a big stepping stone, especially for our rookies. The season's work is planned for 3 distinct phases, and we are now completing Phase I. Friday starts Phase II, which will take us to the end of the month. Phase III, the Championship Phase, begins with our march to hopefully another State appearance.

Let's hope that our plan continues to unfold for the team. So far, so good.

Dresses and Cardinals

2011-09-06T19:20:00.002-05:00

We'll, I lost the bet to Coach Pacey, as his girls team defeated my boys team tonight in our intersquad race at Pells Park. So, I had to dawn a dress and cardinals shirt (note lower case c)and run with them on all the way back from Pells Park to school. I did get lots of "looks" from people driving by and even comments. It was all in fun! A bet is a bet, so I had to do as promised. I understand my photo will be posted on Facebook. I don't do Facebook but my wife does, so maybe it will eventually make it to me. LOL

Despite the lack of any real motivation to run hard since it was only US, I felt the team performed pretty well. It's tough to get psyched for an intersquad meet, so I tried as many gimmicks as I could think of to get the kids to respond. It seemed to work out pretty well. Lots of personal bests tonight, which earned the team ice cream on Friday, so all in all the team should be pleased.

I was impressed with our times, and expected a good workout, if nothing more, from today's effort. Of course, the kids should be super motivated for a fantastic run on Thursday, as the plate is now set for a FAST run at Dawson Lake this Thursday. I look forward to what we will do. Of course, as is tradition, I will run at the back of the pack at sub 20 minute pace and work like a dog to get ALL of the team under 20 minutes for this race. I'm not always successful, but I won't go down without trying, that's for sure.

Swirl and Hurl

2011-09-02T21:10:00.002-05:00

It's a MYTH. The swirl and hurl doesn't exist, but it is a nice fun focus for this week, and we ended the week with a run to Pells Park, stretching, then jogging to DQ, before walking back to school. Of course, some of the rookies were really concerned while others were "in" on the scheme. All's well that ends well!

Let's enjoy the Labor Day weekend! My expectation: run 2 of the 3 days. Knowing the weather pattern, I'd not run Saturday, but then go Sunday and Monday. A minimum of 3 miles each time.

And now for the BAD news: I received a late afternoon phone call from Rossville saying that Tuesday's meet is CANCELLED. I AM NOT HAPPY the way this went down, but there is nothing I can do. SO, we will go with PLAN B on Tuesday, with a run to Pells Park followed by a two mile time trial, boys versus girls scored meet, with the girls getting a 2 minute head start on the guys. I'm coaching the guys, and Coach P has the girls. We need to put a wager on this competition and have some fun with it, so I'm working to hatch something before Tuesday afternoon. With the early out day, we'll go with a study hall first then start practice at about 3:15. This will work for us.

Enjoy the long weekend!!

Tempered in Heat

2011-09-01T21:52:00.003-05:00

I don't know how many other schools ran a meet today, but I can safely say this was the hottest day that I can remember in which we competed. BAR NONE. What this meet did for our team today was to "temper" them. They now know that regardless of the conditions, we are competitors.

I reminded the team that regardless of the conditions, barring a thunderstorm, we will run in them at the Sectional and hopefully the State Finals. And believe me, I've seen it all. Driving rain, sleet, snow, wind, cold, heat; you name it, I've competed in it, and so will our team.

Before the meet, I told the team that my expectation was to just put forth their BEST EFFORT. I knew the times wouldn't be anything to write home about. However, the effort and guts shown by the squad was very good. I am proud of that.

Tomorrow, the Swirl and Hurl. This weekend, my expecation is for everyone to run 2 of the 3 days of the long weekend, so we're ready to break out with good times Tuesday at a really fun course at Rossville then Thursday at our target race of the first 3rd of the season, DAWSON LAKE. We're right where we need to be to post some great performances.

Stay cool!

EXCUSES EXCUSES

2011-08-31T20:02:00.003-05:00

It's that time of the season. Bumps, bruises, aches and pains. We all get them and we all learn to live with them. However, when we get an ice bag out for one or two very real injuries, then EVERYONE comes up with an EXCUSE for sitting out part or all of practice.

I had a feeling today would be a challenge, so I started out by commmenting, "On days like these, I wonder what the other good teams, like St. Joseph (who royally kicked our rear ends last week)are doing on this hot day?"

So goes the coaching life. Needless to say, the entire team caught my philosophical stance on EXCUSES after a very lack luster practice. Even the best laid plans go astray, that's for sure.

Basically, it all boils down to, "Do we walk the walk or just talk the talk?" I reminded the team that we can talk about our team goals all we want, but if we're not willing to work through the little aches and pains and push on, then we're just a bunch of talkers.

As the team coach, I reminded everyone that I am there every day, even when I've got a ton of other work on my plate, to give them my VERY BEST. If I do that, then I expect the same from them. So, the next question to ask at the end of the practice or meet, "Did I do my very BEST and not make any EXCUSES?" That is certainly a "heart to heart" internal discussion.

Tomorrow we will have two races, girls first at 4:15 followed by the boys at about 4:45. We will have bottles of water available for all the runners at the mile mark, so I'm going to need some help distributing those to the runners during the race. We want to keep everyone hydrated on a day that is supposed to be a HOT ONE.

Then Friday, the ever anticipated SWIRL AND HURL run to the DQ.

Great Improvement, BUT.....

2011-08-30T19:57:00.002-05:00

Let's enjoy our performance from today's meet for 24 hours! Yes, it was a GREAT IMPROVEMENT over last week, but Coach P and I both know we have a long way to go to be in battle ready shape when it comes to where we want to be in October!!!

I am extremely proud of the EFFORT we had today. Most everyone improved, but not quite everyone. I do know that on Thursday, all of the boys will run 2 miles and almost all of the girls, with an exception of one or two. Our team is improving!!

Tomorrow is Wednesday, which means we're back on THE HILL!! Yes, we may not exactly like THE HILL, but it is what helps make us stronger. I'm thinking another round of Foxes and Hounds, with me being the head Fox. So Hounds, and Foxettes, catch me if you can!! I'll be pacing at 6 minute pace up and down, so it's not like I'm going to be sprinting! We will get it done and have a great workout. All of our work is just now starting to show. I just can't wait for our performance at Dawson Lake on September 8. We'll see some FANTASTIC improvement, as we conclude our 1st of 3 phases of training!! You'll be amazed!

Thursday's meet will be very warm! We will have water available for the runners during the race, so for those parents concerned about the heat, we do have a plan to keep everyone hydrated. If we notice any of our runners having difficulty, we will pull them from the race.

Oh yes, let's get those Team Shirt orders in so I can get the order placed!

The Legend of Fred Guyot

2011-08-29T18:58:00.002-05:00

When I first started teaching at Paxton in 1977, Fred Guyot was my friend and mentor. He is certainly one of the finest men I've ever known. Today, I talked to the team about Fred and why the track is named after him. There is also a marble bench right outside the gym door in his memory.

I asked the team how many of their parents graduated from Paxton High School or PBL, and I saw a lot of hands shoot up. So, after me telling them about Fred, I asked them to ask you about your experiences with Mr. Guyot. I can only think that not a one of you could think of one bad thing about him. Fred was that kind of guy. Always for the underdog and always there for the kids.

I owe Fred a lot when it comes to my coaching. He made me understand the importance of finding ways to motivate. As often times happens with gifted athletes, we tend to overlook the gift we were given and just assume everyone else is equal in ability and motivation. He taught me that lesson very early, and I can only continue to thank him for teachable moment. Those who ever knew Fred probably have reasons to thank him too!!

I'm not sure if my talk about Fred motivated the kids tonight, but we had a very good practice. I'm just hoping the trend continues. Of course, Coach P learned from a mistake we made last year and it is interesting that we both had the same observation of last year's practice and where we practiced. So, this year was much different.

Tomorrow, with the early out, we will have study hall with the team from 2:30 until 3:15. We'll dismiss the team to get dressed then we'll have our meet. Two races again, with the girls at 4:14 followed by the guys at about 4:45.

Please remember to send the shirt order in. I do not need payment yet, but certainly want to get the order in ASAP.

See you tomorrow at the races.

Wacky Relays

2011-08-26T20:00:00.003-05:00

Every year I always dream up some crazy little stunt to include in our annual Wacky Relays, and this year was no different as we added the use of Frisbies as part of a fun workout. Of course, the main goal is to RUN FOR FUN, but at the same time, we need to keep our fitness level going so by focusing on the goofyness of it all, one tends to forget that we are really elevating heart rate for a prolonged period of time.

As always, the best part was having some popcycles to enjoy before doing an easy cool down.

I did manage to discuss yesterday's meet and asked a trick question, "If you were really satisfied with your race yesterday, raise your hand." Several hands went up and that was exactly what I expected to see. BUT, no one should have been satisfied. I certainly wasn't satisfied with our total team performance! My whole point being, once we become satisfied with our performance, it's too easy to slack off. And we certainly do need the work to improve, because the honest truth is: St. Joseph whipped our tails yesterday. Should we even be remotely satisfied with that? NO WAY.

I reminded the team that we needed to get 3 to 4 miles in this weekend, either Saturday or Sunday, and rest one of those days.

We also talked about HOMEWORK and GETTING IT ALL DONE. Never blowing off even one assignment. A couple veterans spoke up on this one!

After cooldown we distributed the team shirt order forms. I really need the form back by Wednesday so I can place the order. PAYMENT CAN BE MADE WHEN THE SHIRTS COME IN, which would be a week or so after I get the order in on Thursday.

Swirl and Hurl week is upon is. The mystery surrounding all of this will unfold as we prepare for next Friday's DQ Run. What could coach have up his sleave now? Only the veterans have the answer!

One to grow on

2011-08-25T20:40:00.003-05:00

We got our first meet of the season under our belt today, and it went pretty well. Nothing spectacular to speak of, since it's way too early. Of course, St. Joseph has a very good team, boys and girls, and I know they were certainly out to get us after last year's Sectional result. Motivation can be a wonderful thing.

This much we learned about ourselves: we're not as deep as last year, at least yet, but the potential is there to have 2 very good teams. Our 6th graders will adjust to the distance and I was very pleased with their effort. Our veterans didn't do too bad, yet they know there is a lot of work to be done.

Missing 4 of our top boy runners, two due to nagging little injuries and the other two to baseball, made our squad a little thinner than what it would be, but this gives others an opportunity to step up to the plate. I saw a couple of folks take a nice step today. Let's see what happens in the next few weeks. I have a good feeling we'll progress nicely.

Tomorrow we'll have some fun with WACKY RELAYS then we've got a weekend to get some mileage in on our own and also rest a bit.

Never Did Like A Sauna

2011-08-24T19:56:00.002-05:00

It was a HOT and HUMID one out there tonight, but we managed to work our tails anyway and get some good work in. Of course, I have our "walking wounded" some with sore ankles or knees, and then some "playing injured", which is always par for the course. It happens every year, one person has a hang nail, then everyone else gets one. An easy way to get out of practicing, but you can only fool "the old man" for so long.

So, we worked the hill pretty good up and down, and got plenty of reps. The ground was so much softer, so that made things a little better for us. A little more rain would be nice, but let's not wish that upon us until we get in Thursday's much anticipated meet.

I reminded the team to BRING EVERYTHING THEY NEED for tomorrow. Uniform, shoes, socks, and maybe even a bottle of water. We do have water for everyone after the meet, and I WILL BE ASKING PARENTS TO SIGN UP FOR OUR MEETS TO BRING WATER. We can really use your help on this!

We will have two races tomorrow, girls at 4:15 followed by the boys at 4:45. I reminded the team that we are two teams that are really one, so we cheer for one another AND WE DO NOT LEAVE UNTIL THE ENTIRE TEAM DOES THE MILE COOL DOWN TOGETHER. It is an important part of our routine.

I should be tired. Ran with the AM and PM group today, so the old coach got in a good 8 miles. I paced the team for the workouts, and kept it nice and steady. It was my day to shine....... NOT!!

See you all at tomorrow's meet!!

I Hate Rain Outs - Be Prepared

2011-08-23T19:14:00.003-05:00

It doesn't happen often in Cross Country, but a rain out is something I just hate. I had a feeling the weather would break, but that two inches of rain left quite a few puddles and I thought it best to give the course a break from us tearing it up. The rain will REALLY help restore the grass and make things a lot better for running.

We've had rainouts before, and teams have even traveled here, only to turn around and go home. That's no fun for anyone. So, knowing the course was really soaked, and the storms were still rumbling at 2:30, with no sure guarantee of stopping, we "pulled the plug". However, practice was a sure fire thing since I was sure that the skys would clear and we could practice on the blacktop and track.

So, we had to improvise and that we did with a nice relay on the track. But first, I talked to the team about a theme "BE PREPARED". With over 40 years of experience in the running arena, I'm come to know that I've got to be prepared for almost any kind of weather. In this case I told the kids they need to always be prepared for something like this. About half the team didn't have their practice stuff, so they practiced in jersies, not a big deal.

But, we had some team members forget everything. So, I told them they need to pack their bags with what they need BEFORE going to bed each night. In fact, pack a granola bar or apple, just in case they get hungry. Or see what the forecast might be and perhaps pack a sweat shirt for when it gets cooler. Or a bottle of water for those HOT days we have.

The big thing, waiting to be rushed as you've got to catch the bus for school isn't the best case scenario for BEING PREPARED.

Exhibition Season Begins

2011-08-22T20:28:00.005-05:00

The first two weeks of the competitive phase of the season is "exhibition" in nature for our young Panther runners. For all of our rookies, it will take a few meets just to figure out how to run a two mile race. I tell the team year in and year out that this is nothing that can be taught, it is only learned.

I distinctly recall my first few races, and it took some time to figure it out, but once I did, the rest was history. So will it be with our newbies!!!

Today's workout was spent learning our course and running the final 400 meters, by having 6 different ability level groups run as units to get at least 6 repetitions in. Everyone made it, but boy was it warm!!!

Just a few things about tomorrow:

1. Coach Pacey will be standing at the 1 mile mark, which is next to the green house. Anyone not under 10 minutes from our team will be pulled from the race. We do this since those runners still need some more conditioning, and I'm not about to send any of our student athletes out to feel as if they failed or be embarrassed. It's tough enough on a warm day to run, and we don't want to take any risks. Sooner or later, each athlete will break that barrier and then they'll be ready to take the next step. Patience is the key here.

2. Those who don't have their paper work in will not be allowed to run. No negotiateing this issue.

3. After both races, the team does a one mile cool down. This is all part of our routine, so please be patient.

4. 3 of our top boys runners will not compete while a couple of our girls may not as well. One boy I'm holding out this week strictly as a measure to heal up a football related issue, while the other two are playing baseball and the girls are playing softball. We'll see them soon enough. FYI, the baseball/softball athletes do come and work out in the morning, so don't think they are not working out. The fact is, they are competing in two sports and that can prove to be difficult.

So, "let the games begin."

PPP A Fun Day

2011-08-20T21:56:00.002-05:00

It was great to see so many on the team able to make our annual Practice, Picnic and Pool Party. I shy away from weekend practices because of so many family activities and other commitments each weekend. However, we try to have this as a good way to have fun and allow the team to have fun in a little more relaxed setting.

I want to thank all the helpers today, who made the event run so smoothly. Without them, things would not have been quite so good.

We started after roll call on a nice walk-run in what I call the "Back 40" of Lake Iroquois, a nicely cut and maintained trail which has rolling hills and is just a wonderful view, not to mention nice and quiet. The team then went through the normal stretching and drill routine, then we got right into the workout of 8 x 200 meter runs, via a 3 person relay. Of course, the relay baton was a water balloon, which they could not break. So, you can imagine how the balloons were handled... After we were done, everyone had one water balloon to do with it as they wished, with one restriction, no throwing at someone's head. I then made them run away from me, on a 10 count, which spread the group out a lot, and the games began. Lucky me got no water balloon hits, but I can't say the same for Coach Pacey.

A 3 inning kickball game, rookies vrs vets then took place. The rookies have NEVER won, and the tradition stands. Leading 3 - 2 in the bottom of the 3rd, the rookies overthrew a potential 2nd out, which lead to 2 runs scoring for the vets, who "walked off" with another veterans victory.

Lunch followed: Hot dogs, assorted chips, bananas, watermelon, brownies, and gatorade. There was more than enought to feast on.

Uniforms were then distributed followed by plenty of time in the pool.

All in all, it was a wonderful day!!! and thank you to everyone for being prompt picking up team members. I got to my family event, in Danville, with plenty of time to spare and even managed to stop by to see my new grand daughter, Stella Jane, not even 1 week old.

REMINDER, practice at 3:30 PM on Monday at PBLJH. With noon dismissal, I told the team to go home, eat lunch, and be back ready to practice on our home course.

Camp Pells Park - Day 10

2011-08-19T20:59:00.003-05:00

We completed our 10th and final day of Camp Pells Park with a second time trial for the year. On the most part, I think we had pretty good results. We saw a nice improvement in times for some, while a few others just didn't run as well as they wanted. Of course, it didn't help being pretty warm out there.

A few things of note:

Tomorrows team PPP will start at 11 AM and end promptly at 1:30 PM. I look forward to this event each year. It's a great team builder and a nice way to enjoy one another's company. Uniforms will be distributed after we eat lunch.

Monday we start practice at the junior high. With early dismissal, we will still practice at 3:30 but now we'll meet just outside the gym entrance to the junior high. Practice will end at 5 PM. We will review the course and workout on the back loop of the course to gain some familiarity with our home venue. I told the team that they should go home and eat a good lunch and enjoy the afternoon of leisure before returning for practice.

Tuesday's meet will consist of two races, with the girls running first at 4:15 followed by the boys at about 4:45. We always warm up and cool down as a team afterwards, as this is part of what we do. So, when the race is over, we just don't pack up and go home. It's necessary to cool down after a race just to get the blood realocated in the body and also keep from getting sore, tight muscles.

Camp Pells Park - Day 9

2011-08-18T22:04:00.002-05:00

Pick Your Poison - That was today's run. Actually, it was a lot of fun! We started practice with our normal warm up routine, then instead of our 2 X 2 X 2 for pullouts, we played Heads and Tails. Same effect of pullouts, just a little different and a lot more fun!

Then it was time to "Pick Your Poison". The team divided into squads of no more than 5. We had 12 cups, filled with different activities. The appointed leader pulled a slip out, read it, then the team had to go do it. Things like: Go run and touch 5 telephone poles, or run to the slide and go down it 3 times then run back, or throw a frisbie to the canon and back, etc. The activity lasted about 22 minutes, which was a good way to elevate heart rate. It was a nice break from the tough work of the last 3 days and I know the team had fun.

We did have water sprinklers going, so if anyone got heated up, they could run through the water and cool off.

A reminder that practice will end at 4:45 tomorrow, since we want to allow the team time to get to the Pork Chop Kickoff. And, Saturday's PPP at Lake Iroquois starts at 11 and ends at 1:30!!

Camp Pells Park - Day 8

2011-08-17T19:47:00.002-05:00

The team is tired and rightfully so after 8 pretty tough days of practice. We will back off a bit tomorrow, have a nice time trial on Friday, then enjoy a nice fun practice, pool party and picnic on Saturday.

We ended up getting about 12 x 200 meters in tonight, with a nice rest interval in between. With the warmer weather, I had a garden hose out misting anyone who needed to cool down. That always seems to do the trick. The runners look like a bunch of nasty looking "Water Buffalo" hence calling this the Water Buffalo Relay.

As a reminder, we will be done with practice at about 4:45 on Friday, since the high school Porkchop Kickoff is the main even in town. Also, the PPP on Saturday begins at 11 AM at Lake Iroquois and ends at 1:30 PM. Please be prompt, especially picking up the kids, since I have a family Baptism to attend in Danville and need to get over there as soon as I can.

I still need helpers for Saturday!!

Camp Pells Park - Day 7

2011-08-16T19:11:00.005-05:00

Good news - our second grand child was born today at 12:34 PM. Stella Jane Brehm. So, grandpa wasn't at most of the practice since I had to go see our new family addition. Mommy, Daddy, and new Baby Brehm are doing very well!!!

Bad news - while at Carle, I visited the Geiken family. Cora Geiken's mother, Cordelia, was injured badly in a vehicle accident on her way to work today. Her aorta was punctured and pelvis severly fractured. As of this writing and from the conversation with Dean, Cora's Dad, Cordelia is through the darkest hour, but the road to recovery will present challenges. I asked the team to keep Cora and the family in their thoughts and prayers.

Workout news - Coach P. and Mrs. Kasten took the practice and it went smoothly, according to the reports I received. I did pull into Pells while the team was cooling down, and things seemed to be up to speed. We did a "speed play" workout of about 2 miles, which was pretty tough considering we're still getting into some form of shape.

So, in my closing remarks, I reminded the team of our MILE TIME TRIAL on Friday. We're going to condense the Trial so we can end practice at 4:45 as the high school Pork Chop Kickoff is that night. I know many team members plan to attend.

Also, our annual Practice, Pool Party, and Picnic is this Saturday!!!

Camp Pells Park - Day 6

2011-08-15T18:50:00.002-05:00

This is a big week for training, so we started it out with the LADDER RUN. Like any ladder, for each step you take, the higher you get. In this case, each of our segments increased in length, each time we ran, with the first segment being about 150 meters and the last being 800 meters. All told, we covered 5 miles for today's work, including warm up and cool down.

The team was tested, especially with moving practice to the warmer afternoon. This is good, since we've got to remember that our meets are generally in the later afternoon, and it can be warm.

We talked about MENTAL TOUGHNESS, with the idea of the mind controlling the body, expecially when the going gets tough. So I challenged the team to see if they could "tough it out" and work through the discomfort. There is no gain in endurance training without the discomfort (pain).

We welcomed Mrs. Kasten, PBLHS Media Center Specialist, who is also a very good runner. We hope she can help our girls out at times during the season! I know the girls liked having her here today.

I distributed sheets about Saturday's Practice, Picnic, and Pool Party, too. It's always a great time and is a nice team builder. My wife and I always enjoy having the kids up at the lake.

Camp Pells Park - Day 5 - Time Trial

2011-08-12T19:56:00.002-05:00

Today was the annual Cookies and Ice Cream One Mile Time Trial. I didn't talk about any particular theme for the day, but reminded the team of their responsibility to run AT LEAST 3 MILES THIS WEEKEND, either on Saturday or Sunday!!! It's a MUST if we're going to be consistent in our training and improve as individuals and a team.

Coach P and I were very encouraged by today's trial. We saw some nice times posted not only by our veterans, who already know what to expect, but also some of our "newbies", who are just beginning to understand a little bit about distance running.

The trial serves as a nice baseline, or jump off point. It gives us a pretty good idea of fitness level and also serves as some motivation and inspiration, knowing that we've got a lot of work to do. Next Friday, we'll do it again and look to see some improvement by everyone.

Two items of importance to remember:

1. Practice next week switches to 3:30 to 5 PM at Pells Park all week.

2. Next Saturday is our ONLY weekend practice, as it's the annual Lake Iroquois Practice, Picnic, and Pool Party, which I've hosted for the last 15 years!! It's the day we hand out team uniforms and is a fun time, too!

Camp Pells Park - Day 4

2011-08-11T19:11:00.003-05:00

The team should be loving this cooler weather. I know I am for sure.

EXCELLENCE was the discussion piece for today. I purposely wore a STATE T-shirt to practice to help illustrate the point. In anything we do, there are levels of achievement. However, we all make a choice at just what level we aspire to. In our case, the bar is set high, since our tradition of EXCELLENCE is what this team should always look at.

Why settle for less when you can have or be the best? Motivation of the human spirit is the "motor" the gets us there. So, our EXPECTATION is to put forth the EFFORT to achieve EXCELLENCE. And in Cross Country, the ultimate is running at the STATE finals, which must be earned by qualifying at the Sectional meet. BTW, we are hosting one of 10 Sectionals held throughout the state on October 8.

So, I've set the EXPECTATION. The team knows it. Now, is the team willing to put for the EFFORT? Only time will tell!!

Today's workout was another good one. After our warm-up and drills, we did a one mile circuit run. Coach P ran with the boys, I took the girls. I challenged to the girls to stay with me and finish befor the boys, and WE DID! The girls really did a great job. Not that the boys were slacking, but I did figure out a way, on two fo the circuits to outdo the guys (Coach P didn't know I was going to do this). Again, I set an EXPECTATION, and the girls proved through their EFFORT they could do it!!

Tomorrow is the annual "Cookies and Ice Cream" 1 Mile Time Trial. I always anticipate this day, as we'll get a base line of where we stand individually and as a team. We look forward to a great EFFORT tomorrow!

Finally, the EXPECTATION is a 3 mile run/walk (minimum) for everyone on Saturday OR Sunday. One day is for REST.

Camp Pells Park - Day 3

2011-08-10T18:13:00.003-05:00

The screws of training were tightened just a bit more today, as we begin the process of tearing down muscle in order to build it back up. We'll do this 3 different times in the next 10 weeks of the season. I'll talk about this "cycle" in a later blog and predict exactly when you will see top performances. Tomorrow we'll back off a bit, before heading to the annual Cookies and Ice Cream Time Trial on Friday.

I spoke to the team in depth about EFFORT!! My main emphasis is the point that WE CONTROL our bodies and the body is meant to adapt to the conditions. As an example, it's been very hot the last few weeks, then this morning is was about 70 degrees, with a nice breeze, yet we had goose bumps, at least I did. 70 in January would feel balmy and we'd be sweating.

The point is, our body will change with conditions. So, the conditions for being a person who wants to improve is the process of pushing the body past what it is used to. In this case, breathing harder due to work, sweating, legs feeling heavy, light headedness, and those other human discomforts.

I asked the team if anyone present came out for cross country to be in exactly the same condition at the end of the season as when they started. No one responded. Hence, we're here to improve, and that we shall do. But, with that in mind, we've got a lot of hard work ahead to get better, to become runners, followed by competitors.

The part of the season is strictly the conditioning phase, and we won't see dramatic changes until about the 5th week of the season, when we travel to Rossville and then Dawson Lake, right after Labor Day. I can't wait to see the improvement. You'll be amazed!!!!

So, let's put our MIND to the task at hand. Running may take the legs to get you from point A to B, but it is the MIND that controls how effectively and efficiently we get there. So, the question is: Are you willing to control your body with a TOUGH MINDED ATTITUDE??

Camp Pells Park - Day 2

2011-08-09T21:29:00.003-05:00

We had a few more team member show up today, which puts us at about 55. I imagine we'll pick up a couple more before it's all said and done.

We talked quite a bit about running extra mileage, especially right now, since there is not a lot going on before now and the start of school. I advised the team there is nothing wrong with running another couple of miles on their own during this time, but it's really more crucial to run FOR SURE on Saturday or Sunday, a minimum of 3 miles and 4 miles if they want to extend it out a little.

This much we know, the runners who put in the most miles during the season tend to be our best runnners. So, getting after it on the weekend and during this time before school starts can really help a lot towards each one of our runners success. I suggested getting together with a friend or group on Saturday or Sunday.

The workout was our "Swing Relay", which consisted of 8 x 250 meter runs and shorter skips and kangaroos. At one rest area, there are swings, so if the runners wanted, they could take advantage of them during their "rest" time.

I can tell we've got a lot of work to do, but that is to be expected in this early part of the season. We will improve, no doubt. Trust in the coaching staff is the key to this! We've done it successfully for many years now. No reason it won't hold true to form.

Camp Pells Park - Day 1

2011-08-08T18:29:00.004-05:00

Wowzers!! Almost 50 Panthers showed up for the first day of practice, with several more to come, as vacations and other committments keeps a few of our mighty crew away.

Nothing out the ordinary for the very first day, as we spent in depth instructional time working on our all important warm-up and drills. The workout consisted of a short 10 minute circuit run, which included a variety of strengthening exercises for the entire body. Running involves a whole lot more than the legs, so we have to strengthen every working muscle, including the arms and core (the muscles from the chest to mid thigh).

I talked to the team about CONSISTENCY in what we do. Our warm-up and drills, cool down, and just being at practice every day "with no excuses."

We also got into E3, which will be our focus for the season. You'll learn from the Parent Meeting what E3 is. BTW, when you see 3 fingers go across my forehead, that means the letter E. The kids will get my drift pretty quick.

I'll hound the kids all season about Nutrition, Hydration, and Rest and I hope you get after your young Panther, too. These are the things that make our body operate smoothly. Case in point, if you mix a little water with gasoline and add it to the fuel tank of your vehicle, you know the result. It won't run worth a hoot. Well, if we add lots of JUNK FOOD (like from the "Itos Family"- Fritos, Tostitos, Cheetos, Doritos...... and mix it with pop and energy drinks, we might go for a little bit, but the body won't run to it's potential. Enough said???

Tomorrow we'll continue where we left of as we do the infamous second day of practice "Swing Relay". Oh how I love Pells Park!!

Camp Pells Park - 2011 - E3

2011-08-02T21:10:00.002-05:00

Monday, August 8, 2011 at 8:30 AM we start the next edition of two more great Panther Cross Country teams, teams that will continue our tradition of excellence!!! Coach Pacey and I welcome you and look forward to a fun filled season!

But first, we need to take care of some business: You MUST have your sports/school physical form and insurance waiver form turned into the office or to us by the first day of practice. If you can, bring the signed portion of the PBL Athletic Rules with you.

As for what to expect the first few days: Vets, practice will seem to be routine and maybe easy to you, which means you'll need to help our newbies get through the first few days. Our task these first two weeks at the park are to start the gradual process of sound total body conditioning. Just remember, getting into shape doesn't happen over night. TRUST in your coaches to get you to that level!! It will be a season long process, with all of our training tailored for top performances at the Sectional and State Finals.

Our first expectation at Camp Pells Park is LEADERSHIP from our veterans, especially the 8th graders. Our BEST teams have had tremendous leaders. I'm looking forward to see who steps to the plate as positive influences.

E3....... what the heck is that? It's our team theme for this year if we are going to do our darndest to defend our Sectional titles of last 2 years.