Happy Thanksgiving - Thanks for the Memories!

Any time I hear the song "No Rain" by Blind Melon, it just takes the first riff to send me right back in time to my junior year, cross country season...every time.

Now every time I hear "Riptide" my memory takes me right to cross country practice this year!  Thanks for the memories!  Happy Thanksgiving!

End of Season Information

Hello Ladies,

I miss you already!  Here is some information for Wednesday's meeting, which I hope will be no longer than 10-15 minutes.  We will meet after school like normal - out at the snack stand.  The sooner everyone is there, the sooner we can get started.  Feel free to come ready to run - beach and back is on the schedule.

1.  END OF SEASON SURVEY.  Please find time to invest thoughtful, honest responses.  This is similar to our Inventory from the beginning of the season.

2.  END OF SEASON PARTY!!!  I would like to have an End of Season Party next week, either on Tuesday 11/18 or Friday 11/21, right after school (3:00ish).  We can discuss details, but the idea is get together at someone's house to put a wrap on the whole season all together:  eat some food, retell the best stories, highlight the best moments and awards, get out final newsletters, wish best luck to our Senior, and look ahead to next year.

3.  UNIFORM COLLECTION.  You can bring your uniform on Wednesday, or to the party.  Either way, please WASH IT, put it into a bag, and put a note inside with your name on it.

4.  STATE GROUP MEET.  Katie races Saturday, at 3:30.  The boys' race is at 2:30.  The bus departs school at 12:00 noon.  I hope many of you can attend!!!  

Practice Cancelled

Practice for Saturday, November 1, is cancelled.

I hate to cancel a practice at this time in the season, but the rain along with the very cold temperatures seems like a recipe for disaster.  If we had a critical workout scheduled for today we would likely be finding a way to practice anyway, but today was scheduled for a long run, which I am asking you to try to do on your own, when the weather allows.  Check the details below for what to run...

PICK ONE OPTION:
IF you are able to run TODAY if/when the rain stops, run for 60 minutes, steady long run pace.
IF you are run TOMORROW then just run 40-45 minutes at a regular pace where you start easier and pick up as you go.

KEEP IN MIND, we will be pushing hard either Monday or Tuesday, so that is why I don't want you to do too much on Sunday.

Risk Failure to Gain Success

Last week I gave you some history about Grete Waitz.  This week I want to share an interview with one of the USA's best current distance runners, Shalane Flanagan.  Flanagan recently raced the Berlin Marathon - her goal was to challenge the Africans and win the race, or at the least break the American record for the marathon, and she went for it.  With a few miles to go, her body couldn't take anymore and she had to back down...and "settle" for her own marathon PR and a new American Record for 25K.  It's a great example of "going for it" and not caring about failure, knowing that failure is merely someone's perspective and, in reality, a building block to bigger and better things.

HERE IS THE INTERVIEW (her part starts at about 50 seconds)

Know Your History!

Below is an article describing the amazing contributions that Grete Waitz made to the running, women's running in particular, and to the community at large.  It's always good to know your roots and to appreciate those who blazed the trail that you are walking....err, running!

Grete Waitz article

Jackson Liberty Meet

Jackson Liberty's course can be viewed on a map HERE.  Clearly there is a section that is in the woods and it is hard to tell if there are multiple paths or if it will be easy to navigate.  I am sure we will do fine.  I feel confident that Jackson will give us a run for our money, but that we will be able to outrun them as a team.  That said, preparation is key.  At minimum, view the map.  Hopefully, a few of you can get over there tomorrow to walk/jog the course (don't worry about 'getting a run in' as much as just seeing the course).

IMPORTANT DIRECTIONS ON HOW TO FOLLOW THE MAP!!!  The start of the race heads out behind the track stadium and then loops back to the woods.  After completing the woods loop once, you bisect the softball fields and reconnect to the woods loop for a second time.  You wind up finishing near the start line.   

*** If you follow the map through, it seems like you pass mile mark 2 first, but that is marked for the second loop. 

Teamwork Makes the Dream Work

The site to track our results this year is called Milesplit.  The link will always be over there in the right hand list of gadgets for your easy access.

Great job today sticking together and helping each other to the line, and cheering for each other on the course, and keep each other in positive spirits!  Every race day will have its share of successes and regrets and it's importance for us to establish a tradition of being kind and dependable teammates.  It is obvious in your actions as individuals and as a team that you already know all about this message and it is a pleasure getting to coach such a caring group of young ladies.

The results from today need to get you hungrier - those that ran the best need to get better in the coming weeks and those that struggled more today need to get better in the coming weeks.  And together, we will do exactly that.

Thompson Park Class Meet - INFO

Here is a quick look at the important info for tomorrow's meet.

WHAT:  Thompson Park Class Meet
WHERE:  Thompson Park - Jamesburg, NJ
WHEN:  Bus leaves @ 7:30 am --- Bus returns @ ~2:30pm???


SCHEDULE OF RACES:
10:00 - Senior Boys
10:20 - Senior Girls
10:40 - Junior Boys
11:00 - Junior Girls
11:20 - Sophomore Boys
11:40 - Sophomore Girls
12:00 - Freshmen Boys (2.5 mile course)
12:20 - Freshmen Girls (2.5 mile course)
*** Medals to the Top 35 finishers in each race!!

ADDITIONAL THOUGHTS:

• Bring food/drinks to eat before you run and for recovery after you run
• Bring/wear warm clothes
• Set up your bags and your uniform/warmups tonight
• Bring $$ if you want to check out the t-shirts
• If you need to leave with a parent, you may do so once everyone has finished their race - exceptions for family events and special appointments only

15 Things That Only Happen When You're An Athlete

This link is pretty funny!  Who's who in all these???  I have the whole team pegged for #6 and Liz pegged for #13...

Click this link.

Love Running More

This is an old ad that I loved a few years back.  The message is one that I think we can all relate to and one that does not get old if you are a runner.  Enjoy!

Runner Inventory

Hello Ladies!

I am asking that all of you take a few moments to complete the Runner Inventory Form to give me a closer look at your outlook for our upcoming season.  I feel like I have made some fairly accurate judgements in getting to know you all this summer, but the more ways we find to communicate more of our goals and feelings about the team, I think the better off we will be.  Thanks in advance for your time and honesty.

Click here to access the Runner Inventory Form.

Coach K-

Round Dough and Team Pictures

Tomorrow AM should be a fun time!  Here's a reminder on the plan in case you missed any details...

8:00 - meet at Round Dough on Rt 88 to get bagels, etc or text Liz your order and bring $4-5 to pay her back

8:15 - hopefully we'll all be at the snack stand whether we went to Round Dough or just met at school - and then we get to eat our picnic breakfast!

During the picnic, we'll also go through a bunch of other items:

• team building activities
• team rules
• Varsity requirements
• meet schedule
• t-shirt order info
• uniforms

10:20 - team pictures

Looking forward to a nice morning!
Coach K-

Practice Cancelled

Practice for Saturday, August 2, is cancelled because of the rain and impending forecast for more rain.  Our plan for today was to run a "Lake," which amounts to about 4.3 miles, so figure 35-45 minutes.  Please find time today or tomorrow to get in that much running.  We would also have done a strength circuit so try to do some core work, too, as best you can on your own.  (As an FYI, during the school year we would most likely practice and race in weather like today's.)

In addition...paperwork, paperwork, paperwork!  You need to be cleared by August 11, which means that this coming week is the last week to turn your paperwork in and to get registered at Family ID.  Please take the necessary steps to get cleared.  Contact me directly if you have concerns or confusion please!

See you Monday!

ReJuice

For anyone interested, after practice on Thursday (July 31) we are going to hit up Rejuiceanation!  Remember to bring a few bucks and block out a little extra time to hang with the team!  Hope many of you can stick around to go!

Summer Running Plan

Click HERE to access the Summer Running Plan file.

Keep in mind that this plan is not a script that must be followed to a "T," but rather a suggestion to help guide you through the summer, if/when you are not able to be at practice.  I know some of you have work commitments and others have vacation plans so hopefully having a plan like this will help you feel confident that you are keeping up with your running.

A Few Key Items...

Can't wait to get started tomorrow!  Until then, here are a few key items regarding our practice schedule, physicals, and clearance issues.

1.  Hopefully all athletes received the text this AM sharing our schedule change.  For the next 2 weeks we will be practicing from 8-10 AM on Mondays, Tuesdays, and Thursdays.  Beginning Monday, July 21, we will practice Monday, Tuesday, Thursday and Friday.  Beginning Monday, August 18, we will practice Monday through Saturday.

2.  The date for make up physicals has been altered, as well.  The new date is tomorrow, July 7, at 1:00 PM, at the HS.

3.  Finally, from the Athletic Office...

"If a student is listed on FamilyID as not approved and they have an up-to-date physical,  one reason they are not approved is most likely because we are waiting for clearance from their doctor.  Another reason they might not be approved and they have an up-to-date physical is because they have not handed in a health history update (the blue packet). The health history update is available in the athletic office and it CANNOT be done online. 

One other issue we are seeing is that students think they have completed the FamilyID process, but they have not.  When parents first sign in they set up an account and create a sign-in and a password.  Once this is done, they will receive an email confirming that they have completed this process.  They need to read that email and then proceed and sign back in and do the actual forms.  I think parents think once they have created a sign-in and password they are done.  This is  two-step process.  So, if students are saying they did go on FamilyID and they are not listed there, please explain that process to them."

See you soon!  Coach K- 

Welcome!

My apologies...I spent all that time setting up the team email list and now the school is upgrading the email system so I do have access to all of my contacts!  

Greetings XC Parents and Athletes!

Please allow this to be an official welcome to the 2014 Girls Cross Country season! My name is Billy Kostenko; I will be taking up the reigns from Coach Greenwood this year and attempting to fill his shoes as the Head Coach.  (Coach Greenwood does intend to stay actively involved with our team during his retirement.)  While I know many of you, I will just give a brief background.  I am entering my 4th year in Point Pleasant and 15th year in education.  This will also be my 15th year coaching cross country.  I am very excited to work with the group of girls currently involved with our program.

A few important items:

1.  There is a new system in use starting immediately for medically registering athletes with athletic department.  It is called FamilyID.  All athletes must be registered at www.FamilyID.com to get formally approved to participate.  Also current physicals are needed.  More information is shown in the post below this one.

2. We will officially kick off our summer training program on Monday, July 7, at the track.  I know that many athletes have regular conflicts and others will have occasional conflicts, but my hope is that each athlete can make cross country a priority and attend as many practices as possible, and otherwise "make up" the day by running on her own.  That said, especially during our first week of practice M 7/7, W 7/9, and Th 7/10, I will be spending extra time on introductory routines, exercises, and team building.  On Monday, July 7, the first 20-30 minutes of practice will be "teaching" time as I explain the importance of HOW we conduct our summer training.  Parents are welcome to stick around at drop-off if interested.  For those unable to attend, I will be posting a document with the take home messages to our team website.

3. Our team website is located at http://pointborocrosscountry.blogspot.com.  Please bookmark the site and return often for updates!

4. I will also send emails out on occasion this summer to keep everyone in the loop.  Please feel free to contact me as needed to communicate schedule conflicts, complaints of aches/pains from your athlete, or any other unforeseen issue.  

Best regards for a safe and happy summer!  I look forward to seeing you throughout the summer and fall.

Coach Kostenko

What is FamilyID?

Attention Runners and Parents... 

The website www.familyid.com is now up and running for athletes to fill out their forms on-line.  This is a new program that will take some set up time now, but which will streamline the sign up process for parents, coaches, and administrators over time.  

However, FamilyID does not include physical forms.  (Due to HIPPA regulations, physical forms cannot be done on-line.)  There are packets in the athletic office that have the new physical forms.  I will also have them at all practices this summer.  All athletes should do all their other forms on-line at the FamilyID website.

I was happy to see a number of athletes are already signed up and approved.  Remember, if you have a current physical, you still need to complete the BLUE update packet.  And remember, if you need to get a physical, you will complete the WHITE packet.

See you soon!

Coach K-

Girls Physicals - Wednesday June 11

A reminder that ALL girls physicals for ALL girls sports for ALL of next year for ALL seasons, will be held on Wednesday, June 11, after school.  If you plan to use the school doctor for your physical, by now you should have an appointment set up so you have a specific time to show up.

Remember no one is required to use the school doctor; you can go to your own doctor, too.  Either way, everyone is required to complete the same forms.  There is a white packet for those without a current physical and there is a blue packet for those who are just updating a current physical.  Also you parents should be registering at FamilyID, for easy access and for current and future use.

Any questions should be directed to the Athletic Department:  (732) 701-1900 ext. 2227

Cross Country Organizational Meeting

Cross Country 2014 - Organizational Meeting Planned!

WHEN:  Tuesday, June 3, after school.

WHERE:  Middle schoolers meet in Room 206

                High schoolers meet in Room 225

WHAT:  Summer plans and schedules

Contact Coach Kostenko if you are interested, but cannot make the meeting!