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Monday, July 31, 2017

Join Remind

please join Remind and receive texts directly from Coach Nicole
To join, text to 81010
  text @693ehe

Within 2 min you should receive a text welcoming you to PHS XC group


Thursday, July 27, 2017

2017 XC Schedule

Thu, Aug 24  PHS XC Team Time Trial 
                                and Parent Meeting
Thu, Aug 31  PHS XC Time Trial and team Bar B Q

Sat, Sep 9  Kyle Burnside Dress Up Parade and        Costume Contest and raffle 

Fri, Sep 22  Footrace to Valhalla Umatilla
Sat, Sep 30  Nike Portland XC Portland Meadows
Sat, Oct 7  Max Jensen Richland Invitational
Fri, Oct 13  Gutbuster Milton Free-Water
Thu, Oct 19  Kyle Burnside Wildhorse Invite 
Thu, Oct 26  CRC District Championships Wildhose
Sat, Nov 4  OSAA 5A State Championships Eugene 

Tuesday, May 16, 2017

2017 Prospective XC Workouts July - Aug


Aug 21 – 25 Phase III Training
21st7:30 AM   PHS - HIIT style training using Student Parking Lot at PHS
22nd7:30 AM Washington 800’s x 6
23rd3:00 PM Practice  PHS - Pre Meet loop - ice if possible
24th – 5:00 PM Pendleton Free Methodist Church  3,000 meter time trial and Parent Meeting
25thno practice
Week of Aug 28 – Sept 1 Phase III Training
28th – HIIT training at PHS
29th – Tempo at PHS Middle School run
30th – pre meet loop and ice
31st – 4:00 PM Coach Stewart's House 5,000 meter time trial and team/family bar-b-q  Event will end promptly at 6:30 pm please make arrangements for rides to and from on your own.
Give out KB raffle tickets after run.  All money collected goes to KB scholarship fund.
 1st – no group practice – 40 min on own, have a safe holiday weekend.

Week of Sept 4-9 Phase III Training
4 - no practice - enjoy the holiday weekend
5 - HIIT training at PHS
6- Denny's Temp Run
7-BMCC stairs
8- Pre meet loop and ice
9- Kyle Burnside Dress Up Parade costume contest and fun run, meet at PHS student parking lot at 8:45AM and take the bus to the start line.  Registration for race for PHS runners is free, adults cost is $10.  Costume contest at 9:30 AM, raffle drawing at 9:50 AM, race starts at 10:00 AM
Week of Sept 11 - 16 Round Up Week
Old Albertsons Parking Lot - fundraiser daily from 11:00-4:00 PM
Sell Round Up Programs fundraiser Wednesday and Thursday from 11:00-2:00
     Monday 11th - 7:30 AM Community Park HIIT training on the grass
     Tuesday 12th - 7:30 AM Community Park - Soccer Hill Loop
     Wednesday 13th - 8:00 AM Community Park - Amazing Race
    Thursday 14th - 7:30 AM Community Park - lost city steady pace run
Friday  - no practice - be safe and make good decisions




Thursday, November 10, 2016

2017 Varsity Letter Policy


Lettering    
To receive a letter, you must do the following:

1.      Follow PHS Athletic Code including conduct becoming a
Varsity PHS Cross Country Athlete
–Role Model to children of the community
2.      Complete 220 training miles during the official XC season (20 miles a week) at the designated speed zone specified by the coaching staff daily.
3.      Hit a qualifying time on an official OSAA 5K course:   Boys 19:00     Girls 23:00
4.      Miss no more than 2 meets for any reason even excused and no Unexcused meets or practices 
5.      Compete at district in the varsity race
6.      Coaching staff considerations

Certificate Eligibility:

To be eligible for Cross Country Certificate athletes must follow all XC and PHS rules and compete in all meets through the Wildhorse meet.  No certificates will be given out to athletes who choose to end their season before the completion of that meet.

*Injuries are always an exception in all cases and will be taken into consideration when awarding certificates and or letters.

To earn mileage awards athletes must:
1.  Running miles only - unless injured and directed to cross train by trainer or doctor
2. Log miles after each workout with your designated XC Coach.
3.  Only miles at practice during the official OSAA season count.
 Awards:
150 miles = Team shirt
250 miles = Window Sticker for car
500 miles = Shoe Bag
State Top Gun Award - Any girl who finishes the state meet in under 19:00 min or boy who finishes in under 17:00 min is eligible for a special XC Top Gun Award