Weekly Bulletins - 2010 Season Archive

Weekly Bulletin #9 - Week of November 1

posted Oct 31, 2010 6:48 PM by PMS Coach   [ updated Oct 31, 2010 6:49 PM ]

Dear PMS Grade Cross Country Parents:
 
The final full week of the season is here, seems like just the other day that we had our first practice.  The league championship is our most important meet of the season and I hope everyone can make it.  If for some reason your child can't, please let me and Dane Copeland know.  I would like to thank all the parents for their support, there will be one or two more weekly bulletins and one of them will re-cap the season.
 

Schedule for this Week (& Next)  

Monday - November 1 - Run to Fenton's  (Please allot $10 for their treat, including tax and tip or they can use a gift card if they earned one.  Also, if you can pick your child up at 3:30 at Fenton's that would be helpful, otherwise we will jog back to the track.) 

Tuesday - November 2 - Practice from 3:15 to 4:30 p.m. (It will be a light practice session and will end after about 1 hour.)

Wednesday - November 3 - 6th Grade Championship Meet

Thursday - November 4 - 7 &8th Grade Championship Meet at Kennedy Grove Park in

El Sobrante starting at 4:00 p.m. 

Monday - November 8 - Bay Area Championship Meet in San Leandro at 3:50 p.m.  

 

Please note for the championship meet there will be three races, the Varsity Boys at 4:00 p.m., Girls Race and JV Boys.  The varsity boys are listed at the end of this message.  They have been granted permission to be excused from school at 2:50 p.m. and should walk directly to the Piedmont Community Hall parking lot, 711 Highland Ave., where drivers will be waiting.  The other runners will get out at the usual time, 3:05 p.m., and should walk to the parking lot.

  

PE Mile Reminder 

On meet days, if your child is scheduled to run the PE mile that day, they should tell the teacher that they have a cross country meet and they need to jog the mile, not race it at 100% effort.  They should "save" their energy for the cross country race.  The kids still have to run the PE mile but they can take it easy on the days they will be racing, just let the teacher know.  

I understand, that if the kids just run the mile in under 10 minutes, like 9:50 for the mile or 2 minutes and 25 seconds per lap for four laps, that is acceptable to the teachers.  This pace is a warm-up jog for the kids on the team.

 

Mileage Report

Attached is a current mileage report, if there are any corrections to it let me know.  Please share the report with your child.  I will be handing out any gift cards due to kids this week and if for some reason, don't connect with your child I will mail them.  The mileage credits end on Sunday, October 31 and if for some reason I made a mistake in the calculations for your child, be sure to let me know. 

 

Review of this Past Week

There were two meets this past week.  The meet on the 25th was a preview of the 7 & 8th grade championship course.  The meet on October 28th was a make-up meet for any runner who had not run in three meets, so there were just a small number of Piedmont runners in the race.  The rest of the team practiced that afternoon.  Results for the meet on the 28th have been posted on our website.  No results have been provided yet by the race director for the October 25th meet.

 

Other

The Piedmont Turkey Trot 3 mile race is on November 25th.  We have partnered with the race organizers, PHS cross country team, to offer a special PMS cross country rate of $10 per kid for all runners on the team.  A special team entry fee of $10 per student has been offered and to take advantage of this reduced rate, just complete this brief survey at the following link:      

http://www.surveymonkey.com/s/8FG3FYK

 

Also, course monitors are needed for the race.  If you can help on with this very important task, please contact either Christine Chapon: christinechapon@yahoo.com

or Susan Freeman: susanfreeman1@gmail.com

 

Winter Conditioning Program 

Tuesdays and Thursdays

3:15pm-4:15pm

Cost: $100

Start Date: January 4th

End Date: March 10th

Witter Field

The course # is 7030.341

To sign up or for more information please contact the Piedmont Recreation Department at (510) 420-3070.


Bay Area Championship Meet-Monday, November 8 

There are still several openings in this meet.  If your child is interested, please indicate it on "Team Snap": https://go.teamsnap.com/login/signin 

 

If you have any questions, let me know.

 

Len Goldman

510-339-2430 (home #) 

 

7 & 8th Grade Boys Varsity Race Runners - Race is Scheduled for 4:00 p.m.

Thomas Horn
Miles Von Herrman
Michael Kuroda
Max Canty-Hilchey
Matthew Fong
Christopher Fong
Alex Harrison 
Kyle Bilorusky
Mingwei Samuel
 

Alex Ricard

Weekly Bulletin #8 - Week of October 25

posted Oct 24, 2010 11:40 AM by PMS Coach

Everything went like clockwork with the bus on Monday and attached are some pictures of the kids getting on the bus.  A big thank you to coach Christine Chapon and team member parent Deb Edwards for being the bus monitors.

Now that we know it can work, we hope to continue this new tradition in future seasons.  Thank you again to the Rec Dept. for making the arrangements.

 

Remember meets and practices are held rain or shine.

However, there is a possibility that Monday's meet may be canceled due to the rain this weekend and wet grounds at the race site.  The host school is responsible for that decision and if I hear anything I will notify everyone via e-mail.  We will have practice Monday, even if it is raining.

  

Schedule for this Week  

Monday - October 25 @ 4:15 p.m. - Cross Country Meet at Kennedy Grove Park in El Sobrante.

Also, practice from 2:00 to 3:30 p.m. for anyone not running in the meet.

 

Tuesday - October 26 - Practice from 3:15 to 4:45 p.m.

 

Thursday - October 28 - Meet at MLK Middle School in Berkeley.  Note, just for runners who have not run in 3 meets. 

Practice from 3:15 to 4:45 p.m. for kids not running in the meet.

 

As a reminder, Monday the kids get out at 1:55 p.m.  The drivers to take them to the meet will be at the Piedmont Community Hall, 711 Highland Ave., at 3:00 p.m.  Any kids running in the meet can either first go home and then meet at the Community Hall at 2:55 p.m. or can do a study hall from 2:00 to 2:45 at Witter Field and then walk up to the meeting place with the drivers.  A coach will be at the track to supervise the kids.  Attached are directions to the meet on Monday.

 

On Thursday, this race is just for those kids who need it in order to meet the league requirement that you must run in three regular season meets to run in the championship meet.   If your child has already met this requirement, please have them attend practice. 

    

Review of this Past Week

A total of 17-7&8th graders ran in the meet at Orinda on October 21.  In the boys race afternoon, three of the PMS boys finished together with Alex Harrison leading the way in 15th place followed by Miles Von Herrman and Michael Kuroda in 16th & 17 place respectively.  That's known as "pack running" in cross country and you want your runners to run together and of course try to finish ahead of as many runners from other teams as possible. Matthew Fong ran a good race and finished in 28th place.  A total of 12 boys ran in the race and I felt they all ran very well on a course that was a little slow due to the soggy lawn from the rain that fell on Sunday.  Attached are meet results.

In the girls race, 4 PMS girls ran and Maddie Copeland set a new 7th grade PMS girls course record in a time of 9:00 for the 2000 meter course.  Finishing in 20th place was Emma Seevak, in 27th place was Alexandra Shoptaugh and Megan Wilensky finished in 43rd place.   

There are pictures from the meet, the link is:   http://www.kurodavisuals.com/
Scroll to the bottom of the page and click on "Login".  When you get the login, type in a lowercase "x" , and look for the Orinda meet photos. 
 
There were fewer kids at the meet on Thursday at Joaquin Moraga, 12 total, but they ran well over a course that is Fairly difficult.  The turnout for this meet was also much smaller than the Orinda meet.  In the boys race, again we had a nice pack in 18th, 19th and 20th place with Miles Von Herrman, Michael Kuroda and Thomas Horn respectively.  For the PMS girls, the first runner in was Sophia Mills in 13th place, closely followed by Sarah Ching in 15th place, Alexandra Shoptaugh in 18th, Emma Seevak in 19th and Claire Reichlein 32ne place.
Here are some pictures from the meet:

A total of 33-6th graders ran in the meet at Orinda on October 21.  In the first race of the afternoon, the boys team was again led by Blake Gruendl in 6th place.  Finishing just a few seconds behind him in 9th place was Peter Wrensen and in 15th place was Hank Shaw.  Another top 20 finisher was Kyle Mortimer.  A total of 13 boys ran in the race and I felt they all ran very well on a course that was a little slow due to the soggy lawn from the rain that fell on Sunday.  Attached are meet results.

A squad of 20-6th grade girls ran in the next race.  I overheard a spectator commenting on how many Piedmont girls there were in the race, so its great to be noticed like that.  We had a number of finishers in the top 20 and Skyler Liu in 4th place came within 7 seconds of the school course record.  She was followed in Nicole Jiang in 6th place, Mia Arthur in 14th, Sabrtina Kim in 16th, Garcie Petty in 18th, Addie Christensen in 19th place, and 20th place went to Amelia Eldridge to name a few of the girls.  That's known as "pack running" in cross country and you want your runners to run together and of course try to finish ahead of as many runners from other teams as possible.

There are pictures from the meet, the link is:   http://www.kurodavisuals.com/
Scroll to the bottom of the page and click on "Login".  When you get the login, type in a lowercase "x" , and look for the Orinda meet photos. 
 
There were fewer kids at the meet on Thursday, 21 total, but they ran well over a course that is moderately hard.  The turnout for this meet was also much smaller than the Orinda meet.  In the boys race, Blake Gruendl was our first finisher in 5th place.  Elijah Levy was our 2nd finisher in 18th place followed by a host of our boys in the top 25 including Lorenzo Rael, Joseph Chu, and Tanner Thiel.  In the girls race, Mia Arthur had a strong showing and was the 5th finisher overall, Nicole Jian was 8th, and Addie Christensen was 11th.  Also running well was Eva Mills in 15th, Gemma Fucigna in 17th and Montreal Miller in 18th place.

PE Mile Reminder 

On meet days, if your child is scheduled to run the PE mile that day, they should tell the teacher that they have a cross country meet and they need to jog the mile, not race it at 100% effort.  They should "save" their energy for the cross country race.  The kids still have to run the PE mile but they can take it easy on the days they will be racing, just let the teacher know.  

I e-mailed all the PE teachers and reminded them of this approach and our remaining schedule of meets.  Please let me know if your child encounters any problem.

 

Run to Fenton's

On Monday, November 1 we run to Fenton's from the track.  Myself and several parents will transport the backpacks in our cars and we ask that if possible you pick your child up at Fenton's at 3:30.  We suggest that you give your child money so they can buy a treat, on average, with tax and tip the cost is $10.  If your child has earned the $10 Fenton's gift card they can use that to pay for the treat.     

 

Mileage Report

Attached is a current mileage report, if there are any corrections to it let me know.  We have not yet posted extra credit miles for 10/16 & 10/17, but will have it updated for the next report.  Please share the report with your child.  I still have to hand out a number of $5 gift cards, and the miles are highlighted in Yellow for thoses kids due this gift card.  We now have a number of kids who have earned a Fenton's gift card, 40 cumulative miles or more.  One week to go to earn a gift card.

If your child has run for extra credit this weekend, just go to this link to report it:

http://www.pmscc.com/parents

 

Schedule Notes

The meet at Martin Luther King Middle School in Berkeley - October 28th

This meet is just for those kids who need a 3rd regular season meet so they can run in the championship.  If your child has already run in three meets by this date, they should attend practice that day rather than run in the meet. There will only be enough drivers to take those kids who have to run in the meet. 

 

The 7 &8th grade championship meet is Thursday, November 4 at Kennedy Grove Park.  The meet starts at 4:00 p.m.  The league has decided for the boys only to have "Varsity" and "Junior Varsity" race.  Every school will be limited to 10 runners in the varsity race, no limit on the number of entries in the JV race.  The boys varsity race is first at 4:00, followed by the girls race and then the JV boys race.  Due to the early start, I will be requesting that some kids running in the 4:00 p.m. race be excused by the school a little early in order to allow time for them to arrive at the meet so they can warm up and get ready.  I will issue a mid-week bulletin with the list of boys running varsity and junior varsity.


The 6th grade championship meet is Wednesday, November 3 at Prospect Sierra.  The meet starts at 4:00 p.m.  The league has decided for the boys only to have "Varsity" and "Junior Varsity" race.  Every school will be limited to 10 runners in the varsity race, no limit on the number of entries in the JV race.  The boys varsity race is first at 4:00, followed by the girls race and then the JV boys race.  Due to the early start, I will be requesting that some kids running in the 4:00 p.m. race be excused by the school a little early in order to allow time for them to arrive at the meet so they can warm up and get ready.  I will issue a mid-week bulletin with the list of boys running varsity and junior varsity.

 

The "New York Times" had an interesting article on the physical discomfort that accompanies an intense running effort.  This is something we talk about with the kids and in some respects makes running that much more challenging.  I try to stress that just by finishing and trying their best, every team member has accomplished something very difficult, that they can take pride in.

http://www.nytimes.com/2010/10/19/health/nutrition/19best.html?_r=4

  

Other

The Piedmont Turkey Trot 3 mile race is on November 25th.  We have partnered with the race organizers, PHS cross country team, to offer a special PMS cross country rate of $10 per kid for all runners on the team.  A special team entry fee of $10 per student has been offered and to take advantage of this reduced rate, just complete this brief survey at the following link:      

http://www.surveymonkey.com/s/8FG3FYK

 

A Winter Conditioning Program for PMS students will be offered for 10 weeks starting January 4.  It will meet twice a week, Tuesdays and Thursdays, right after school for 1 hour.  The cost will be $100 and it will be supervised by some of the cross country coaches.  The program will be limited to a maximum of 30 students.  Enrollment through the Recreation Department is now available.


As previously mentioned, the 6th grade boys basketball tryouts are scheduled for Tuesday, November 2, the evening before our championship meet.  In my experience, the kids come out of this activity somewhat fatigued.  I have discussed this with the Recreation Department who will be conducting the tryouts.  They informed me that every 6th grader will be on a team and that they understand if kids running in the race the next day need to take it easy.  So, if your child is going to these tryouts, I encourage you to let the adults in charge know they have an important race the next day. 

 

Bay Area Championship Meet

This is a meet hosted by a school in San Leandro and is the week after our league championship meet.  The race organizers limit the number of participants from each school to 20 boys and 20 girls, 5th graders are allowed to run in this meet.  About 10 team members ran in it last year and had fun and several won ribbons and I believe one or two were trophy winners.  Please note in "Team Snap" if your child is interested in attending.  If we have more than 20 boys and 20 girls who want to attend than I will select the participants. 

Any questions on this item, let me know.

Date: Monday, November 8, 2009
Time: 1st Race = 3:50 PM
Location: John Muir Middle School, 
1444 Williams Street, San Leandro, CA  94577
Race Distance: 1.0 Miles
4 Races: JV Girls, JV Boys, Varsity Girls, Varsity Boys (in this order)
Awards: Trophies to top boys & girls teams in varsity races; Plaques to top 10 boys & top 10 girls in varsity races (“All-Bay Area Team”).

If you have any questions or comments, please let me know.  Thanks.

 

Len Goldman

510-339-2430 (Home #)

Weekly Bulletin #7 - Week of 10/18

posted Oct 17, 2010 3:59 PM by PMS Coach

Dear PMS Cross Country Parents:

 

Monday is the big day when the kids will be able to ride a bus to the meet and back to Piedmont.  As I previously mentioned, this is a first and thank you to the Piedmont Recreation Dept. for setting it up.   So even if you plan on going to the meet to watch your child run, we would appreciate it if you would have your child ride the bus there.  It's okay to drive them home after they are done running, they don't have to take the bus back to Piedmont, but we need to fill it on the way there.  Any questions, let me or Vickie Podell know.

Remember meets and practices are held rain or shine.

 

Schedule for this Week  

Monday - October 18 @ 4:15 p.m. - Cross Country Meet at Orinda Intermediate School in Orinda.

Also, practice from 2:00 to 3:30 p.m. for anyone not running in the meet.

 

Tuesday - October 19 - Practice from 3:15 to 4:45 p.m.

 

Thursday - October 21 - Meet at Joaquin Moraga School in Moraga.

Practice from 3:15 to 4:45 p.m. for kids not running in the meet.

 

On Monday, the kids get out at 1:55 p.m.  The bus to take them to the meet will be at the Piedmont Community Hall, 711 Highland Ave., at 3:00 p.m.  Any kids running in the meet can either first go home and then meet at the Community Hall at 3:00 p.m. sharp or can do a study hall from 2:00 to 2:50 at Witter Field and then walk up to the meeting place with the drivers.  A coach will be at the track to supervise the kids.  Attached are directions to the meet on Monday.

 

On Thursday, the kids are to walk directly to the Piedmont Community Hall, 711 Highland Ave., after the last bell.  Attached are directions to the meet.  Remember to bring your cross country t-shirt and running shoes.  Also, for the meets the kids should dress in layers, as the season progresses it will continue to get cooler.  A sweat shirt or similar attire should be worn until they are ready to start their race.

Also, if your child's participation at meets changes, please go to "Team Snap" and update it.

 

Review of this Past Week

We had a good week of practice, despite the warm conditions, plus there was the meet at Prospect Sierra on Thursday.  This was the 2nd meet held at this venue and it will be the site of the 6th grade championship meet, so it's important for the kids to be familiar with the course. 

Monday all the kids had a workout on the track as part of our activities.  We divided up into pace groups and I explained what an "interval" workout is.  As the name, implies you run at race pace for a certain interval or distance, have an active recovery for the same period of time and then repeat again.  This simulates to a certain extent race conditions and helps prepare a runner for racing.  I also tried to explain to the kids that these kinds of workouts involve a certain amount of physical discomfort and helps prepare them for what they will feel in a race.  This is one of the reasons distance running requires a certain level of commitment because it is not easy and you have to be prepared for something outside your usual comfort zone.  We also did some team building exercises, form drills, and ran the ramp a few times.  On Tuesday, the kids did the "centipede" workout on the track.  We divided into 6 teams, with each team taking a lane and they ran single file passing a baton from runner to runner and when it reaches the back, that runner sprints to the front of the line.  We then went for a cool down run that included a stop at Mulberry's. 

 

At Thursday's meet, we had 16 kids run in the 7 & 8th grade races.  The kids showed a lot of enthusiasm and represented their school well.  In the girls race, there were 5 girls from Piedmont and our first runner in 10th place overall was Sophia Mills.  Also, running well were Alexandra Shoptaugh and Emma Seevak in 14th & 15th places respectively.  Rounding out the squad and running in her first Cross Country race was Claire Reichle in 22nd place and Nicole Bilorusky in 32nd place.

On the boys side, there were 11 boys competing.  Our first finisher was Thomas Horn in 8th place.  We had several runners in the top 25 overall and for complete results, click on this link: http://www.pmscc.com/meet-results

We had a large contingent of 6th grade runners, 17 girls and 14 boys.   In the girls race, there were 8 girls in the top 25 and leading the way in 5th place was Ava Podell.  Next was Nicole Jiang, Addie Christensen, Gracie Petty, Sabrina Kim, and Carlie Houser, all in the top 20 runners.   It's wonderful to see so many girls running, and as I have stressed it's an accomplishment to finish a difficult race like this with stairs, uphills and down, and the kids should take pride in what they did.

On the boys side, there were 4 boys in the top 11 finishers, and setting a new school record for this course for 6th grade boys was Blake Gruendl.  His time of 7:35 broke the old record by 3 seconds.  Josh Wood tied the old record and he finished in 5th place, while Blake was 4th.  In 10th place was Peter Wrensen and Hank Shaw was 11th.  


PE Mile Reminder 

As mentioned before, on the days of the meet, and if your child is scheduled to run the

PE mile that day, they should tell the teacher that they have a cross country meet and they need to jog the mile, not racing it at 100% effort.  They should "save" their energy for the cross country race.  The kids still have to run the PE mile but they can take it easy on the days they will be racing, just let the teacher know.  

I e-mailed all the PE teachers and reminded them of this approach and our remaining schedule of meets.  Please let me know if your child encounters any problem.

 

Nutrition

I was asked by a parent to repeat the information about eating before a race.  Please see below.  If you have any questions, let me know.  

 

Mileage Report

Attached is a current mileage report, if there are any corrections to it let me know.  I still have to hand out a number of $5 gift cards, and the miles are highlighted in Yellow for thoses kids due this gift card.  We now have a number of kids who have earned a Fenton's gift card, 40 cumulative miles or more.  Still two weeks to go to earn a gift card.

If your child has run for extra credit this weekend, just go to this link to report it:

http://www.pmscc.com/parents

 

Schedule Notes

I noticed on the school website that the 8th graders have some sort of kayak outing planned.  I have been told that the kids will be back to the school by 3:00 p.m. on the days of the outing so that should not be a problem for the kids on the team running in a meet or going to practice.  If any parent has additional information, please let me know.

 

Regarding the meet at Martin Luther King Middle School in Berkeley - October 28th

I would like this meet to be just for those kids who need a 3rd regular season meet so they can run in the championship.  If your child has already run in three meets by this date, I would ask that they attend practice that day rather than run in the meet.  I feel at that point in the season, the kids can benefit more from practice than running in a meet, as long as they have met the three meet requirement.

You can change your child's planned participation by going to our "Team Snap" page.

https://go.teamsnap.com/login/signin 

 

The 7&8th grade championship meet is Thursday, November 4 at Kennedy Grove Park in El Sobrante.  The meet starts at 4:00 p.m.  The league has decided for the boys only to have "Varsity" and "Junior Varsity" race.  Every school will be limited to 10 runners in the varsity race, no limit on the number of entries in the JV race.  The boys varsity race is first at 4:00, followed by the girls race and then the JV boys race.  Due to the early start, I will be requesting that some kids running in the 4:00 p.m. race be excused by the school a little early in order to allow time for them to arrive at the meet so they can warm up and get ready.  The next bulletin will have more information about who will be running in each race. 


The 6th grade championship meet is Wednesday, November 3 at Prospect Sierra.  The meet starts at 4:00 p.m.  The league has decided for the boys only to have "Varsity" and "Junior Varsity" race.  Every school will be limited to 10 runners in the varsity race, no limit on the number of entries in the JV race.  The boys varsity race is first at 4:00, followed by the girls race and then the JV boys race.  Due to the early start, I will be requesting that some kids running in the 4:00 p.m. race be excused by the school a little early in order to allow time for them to arrive at the meet so they can warm up and get ready.  The next bulletin will have more information about who will be running in each race.     

 

Other

Please save the date, Monday, November 1 at 2:30 to 3:30 will be our team party at Fenton's.  The party room has been reserved.  We will run from the school to Fenton's and back. 

 

The Piedmont Turkey Trot 3 mile race is on November 25th.  We have partnered with the race organizers, PHS cross country team, to offer a special PMS cross country rate of $10 per kid for all runners on the team.  A special team entry fee of $10 per student has been offered and to take advantage of this reduced rate, just complete this brief survey at the following link:      

http://www.surveymonkey.com/s/8FG3FYK

 

A Winter Conditioning Program for PMS students will be offered for 10 weeks starting January 4.  It will meet twice a week, Tuesdays and Thursdays, right after school for 1 hour.  The cost will be $100 and it will be supervised by some of the cross country coaches.  The program will be limited to a maximum of 30 students, and more details will be available soon. 

 

Bay Area Championship Meet

This is a meet hosted by a school in San Leandro and is the week after our league championship meet.  The race organizers limit the number of participants from each school to 20 boys and 20 girls, 5th graders are allowed to run in this meet.  About 10 team members ran in it last year and had fun and several won ribbons and I believe one or two were trophy winners.  Please note in "Team Snap" if your child is interested in attending.  If we have more than 20 boys and 20 girls who want to attend than I will select the participants. 

Any questions on this item, let me know.

Date: Monday, November 8, 2009
Time: 1st Race = 3:50 PM
Location: John Muir Middle School,
1444 Williams Street, San Leandro, CA  94577
Race Distance: 1.0 Miles
4 Races: JV Girls, JV Boys, Varsity Girls, Varsity Boys (in this order)
Awards: Trophies to top boys & girls teams in varsity races; Plaques to top 10 boys & top 10 girls in varsity races (“All-Bay Area Team”).

If you have any questions or comments, please let me know.  Thanks.

 

Len Goldman

510-339-2430 (Home #)

Weekly Bulletin #6 - Week of 10/11

posted Oct 10, 2010 3:13 PM by PMS Coach

Dear PMS Cross Country Parents:

I have some exciting news, thanks to the Piedmont Rec. Dept., a bus has been rented for the Monday, October 18th meet and it will transport the kids to and from the race in Orinda.  As usual, the kids would convene at the Piedmont Recreation Hall at 3:00 p.m on the 18th.  We really need to fill the bus in order to show our support for renting the buses and to prove it is a worthwhile idea.  To my knowledge, this is the first time that a bus has been rented for any PMS sports team.
 
So even if you plan on going to the meet, we would appreciate it if you would have your child ride the bus there.  It's okay to drive them home after they are done running, they don't have to take the bus back to Piedmont, but we need to fill it on the way there.  Any questions, let me or Vickie know.
 
Please remember, every team member is expected to attend either one practice or one meet per week, remind your child.  If something has changed and you can't meet this expectation let me know. 
Also, if your child's participation at meets changes, please go to "Team Snap" and update it.
 
Schedule for this Week
Monday - October 11 - Practice from 2:00 to 3:30 p.m.
Tuesday - October 12 - Practice from 3:15 to 4:45 p.m. (Bring money for Mulberry's)
Thursday - October 14 - Meet at Prospect Sierra in El Cerrito
Practice from 3:15 to 4:45 p.m. for kids not running in the meet.
 
On Thursday, the kids are to walk directly to the Piedmont Community Hall, 711 Highland Ave., after the last bell.  Attached are directions to the meet.  Remember to bring your cross country t-shirt and running shoes.  Also, for the meets the kids should dress in layers, as the season progresses it will continue to get cooler.  A sweat shirt or similar attire should be worn until they are ready to start their race.
 
Review of this Past Week
This past week the kids had a chance to run at a unique venue, the infield of the Golden Gate Fields race track.  40 PMS runners participated in the meet.  The first race was the 6th grade boys division and a total of 6 PMS 6th grade boys participated in the race.  Due to some unexpected construction work, the 6th graders had to run the 1.25 mile course instead of their usual 1 mile course.  Fortunately there are no hills on this course and the kids got to see what it was like to run the longer distance.  Sam Rosenbaum was the first 6th grade boy, followed by Tanner Theil, Walker Johnson, Ian Dickson, Nick Perkocha, and Mathis Richards.  The next race was the 6th grade girls division, and Piedmont fielded a complete team of 16 girls, one of the largest teams in the league.  Our first finisher was Ava Podell, closely followed by Skyler Liu and Isa Harrison, one of several 5th graders on the team.  In 11th place was Nicole Jiang, and 19th place was Minnie Cooper, another 5th grader.  All the 5th-6th graders ran well considering it was a bit longer than usual.  
 
The 3rd race run that day was the 7& 8th grade combined boys division, Piedmont fielded a team of 13 runners.  Two PMS runners placed in the top 20, Miles Von Herrman finished in 17th place, while Michael Kuroda finished in 18th.  In addition, several boys showed improvement and seem to be rounding into racing shape.  There are still four meets left in the regular season.  The final race of the day was the 7 & 8th grade combined girls division.  For the first time this season, we were able to field a scoring team of five or more runners.  Continuing to run well and finish in the top ten was Maddie Copeland in 7th place.  First time cross country runner and 8th grader Sophia Mills also had a good race and was in 15th place.  She also broke the PMS 8th grade girls course record for GGF with her time of 8:03.   Our other runners were Emma Seevak, Alexandra Shoptaugh, and Megan Wilensky.
Results are attached.
There are pictures from the meet, the link is:   http://www.kurodavisuals.com/
The way to access the album is to scroll to the bottom of the home page and click on "Login".  When you get the login, type in a lowercase "x" , enter and click on "Golden Gate Fields."   I took some pictures also and the link to them is:  http://picasaweb.google.com/leonardmgoldman/GGFMeet104#
 
Our practices this past week went well, on Tuesday we had about 30 kids, but on Thursday almost 50. 
On Tuesday, we did a workout where there are two kids in each lane of the track and one child faces one way and the other the opposite way and they race halfway around the track to see who would get their first.  So its kind of a game situation, but also a way to do a speed workout.  The Thursday workout emphasized running different paces and what that feels like and some hill repeats, but using the wood ramps on the Wildwood Ave. side of the field, to provide a softer surface.  The kids seemed to enjoy the challenge of the workout. 
 
Schedule Review, Show of Interest, Progress Reports, 
Our website calendar has the meets and practices listed on it.  The link is:
As I mentioned previously, if something changes with your child's participation at practices, and I understand academics are very important, please let me know.  Again, all I require at a minimum is to attend either one practice or a meet per week. 
Don't forget our league championship meets on Wednesday, November 3 at 4:00 p.m. for 6th graders and Thursday, November 4 for 7 & 8th graders.   
 
Mileage Report
Attached is a current mileage report, if there are any corrections to it let me know.  I have been handing out the $5 gift cards from either Jamba Juice or Yogafina for those kids who have reached 22 miles. 
In addition, one team member, Ava Podell has reached the Fenton's gift card level and several more will reach it in the coming week.  If your child has run for extra credit this weekend, just go to this link to report it:
 
Other
Please save the date, Monday, November 1 at 2:30 to 3:30 will be our team party at Fenton's.  The party room has been reserved. 
 
The Piedmont Turkey Trot 3 mile race is on November 25th.  We have partnered with the race organizers, PHS cross country team, to offer a special PMS cross country rate of $10 per kid for all runners on the team.  I will have more information in a future bulletin, but keep the date in mind.
 
If you have any questions or comments, please let me know.  Thanks.
 
Len Goldman
510-339-2430 (home #)

Weekly Bulletin #5 - Week of 10/4

posted Oct 4, 2010 2:16 PM by PMS Coach   [ updated Oct 4, 2010 2:20 PM ]

First, let me cover the schedule for this week and then I will review other items of importance.
 
Schedule for this Week - Please Read Carefully
Monday - October 4 @ 4:15 p.m. - Cross Country Meet at Golden Gate Fields Race Track in Albany.
Also, practice from 2:00 to 3:30 p.m. for anyone not running in the meet.
 
Tuesday - October 5- Practice from 3:15 to 4:45 p.m.
 
Thursday - October 7 - Practice from 3:15 to 4:45 p.m.
 
On Monday, the kids get out at 1:55 p.m.  The car pool drivers will be at the Piedmont Community Hall, 711 Highland Ave., at 3:00 p.m.  Any kids running in the meet can either first go home and then meet at the Community Hall at 3:00 p.m. sharp or can do a study hall from 2:00 to 2:50 at Witter Field and then walk up to the meeting place with the drivers.  Two coaches will be at the track to supervise the kids.  Attached are directions to the meet on Monday at the race track.  
 
Please note and this is very important, if your child is scheduled to run in a meet and something changes and they cannot run, please either change their availability in "Team Snap" or contact Team Parent Coordinator, Vickie Podell.  The same holds true if they decide to run in a meet that they were not scheduled to.  When they don't show up for a meet and we are expecting them, it leaves the team, coaches and parent coordinator in a bit of a bind.  I hope you understand and so far everyone is doing great in this regard, but please keep this in mind going forward.
 
Temescal Meet and Review of this Past Week
I would like to thank all the parents, coaches and team members who helped to make the Temescal meet a big success, we couldn't have done it without your help.  This meet set a couple of firsts, it was the largest meet in league history with 320 runners!  The 6th grade boys race had 101 runners, which I believe was the largest ever for that grade.  It was the first meet in league history to use chip timing, 7 & 8th grade races, so as the host school we should be very proud for putting on such an outstanding meet.  Attached are the results, our runners did very well.   Congratulations to Josh Wood who set a PMS 6th grade boys record for the Temescal course in a time of 7:08, the old record was 7:10.  http://www.pmscc.com/meet-records-1
We are competing in a very talented league.  Every runner on our team counts and their time and place could make the difference in the championship meet, since in cross country the low score wins.  While it is the score/place for the top 5 runners from each school that makes up the team score, for any runner on the PMS team finishing ahead of the runners from the other schools is very important in the final outcome.  That's why trying your best and supporting your teammates is very important.  I have seen the championship meet decided one year by the very last runner in the race, so you never know who might be the difference maker.
 
There are pictures from the meet, thanks again to 8th grade team parent Paul Kuroda and I think every child who ran is in the album, 300 or so pictures in total.  The link is:   http://www.kurodavisuals.com/
The way to access the album is to scroll to the bottom of the home page and click on "Login".  When you get the login, type in a lowercase "x" , enter and click on Lake Temescal.  Find the section in the album that has the 6th grade boys or girls race.
Also, on Monday, September 27 a group of about 30 - 6th graders participated in the Prospect-Sierra hosted meet.  I do not have any results yet from the host school, but when I do they will be posted at:
http://www.pmscc.com/meet-results  I do have some pictures and the link to them is:
Please note that the results from the Mills College meet have been posted on our website, in the Meet Results section. 
One another note, we did practice this past Tuesday in the record heat.  Thanks to 6th grade parent Deb Edwards, who brought lots of spray bottles, we had fun spraying each other during the practice and it felt really good and kept us relatively cool.  I am sure we will look back on these warm days, when we have the cooler temps that often take place in late October and maybe even some rain. 
 
Schedule Review, Show of Interest, Progress Reports, 
Our website calendar has the meets and practices listed on it.  The link is:
 
Remember, we are skipping the meet at Benicia on October 11.  Regular practice on the 11th starting at 2:00.
 
We are a little over half way through the season and I always notice a bit of a let-down in attendance at practice about now and lessening in extra credit running on the weekend.  Plus, I believe the first progress reports are due soon.  This is an important time in our practice schedule, as we hone the kid's fitness and prepare for the last half of the season.  The kids have worked hard, but there is still much we need to do in October. 
If something changes with your child's participation at practices, and I understand academics are very important, please let me know.  Again, all I require at a minimum is to attend either one practice or a meet per week. 
I am still reviewing attendance and show of meet interest information and will be contacting you individually where I have questions.
I am expecting that every child will participate in our league championship meet on Wednesday, November 3 at 4:00 p.m. and 7 & 8th graders on Thursday, November 4.    So please plan for this date now.  It is the most important meet of the season.
 
Mileage Report
Attached is a current mileage report, if there are any corrections to it let me know.  About half the team has met the benchmark for a $5 gift card from either Jamba Juice or Yogafina.  I will be handing them out this week at the meet and practice. 
 
The kids get triple miles for running in the meets to reward them for participation in races.  Regarding miles for extra credit, the minimum is 1 mile and the maximum is 2 miles per weekend.  If they run more than this on the weekend, and it must be stand alone and not part of soccer or lacrosse, the cap is 2 miles.   Just go to this link to report extra credit for the weekend:
 
Other
Please save the date, Monday, November 1 at 2:30 to 3:30 will be our team party at Fenton's.  The party room has been reserved. 
Below is an article about nutrition. Some of you have asked about the treats I provide the kids.  I think most of them are pretty healthy, but if a child has an allergy to any food group they need to remind me.  Most of the treats have been donated, I pay for the Otter Pops out of money I have raised from teaching a running class.  The treats I give the kids are: Clif Bar Z Bars, Clif Bar Organic Twisted Fruit Rope, Annie's Organic Bunny Fruit Snacks, and Sun-Rype All Natural Fruit Source Bars.  I believe you can buy all these items at the grocery store, Whole Foods however might have a better selection. 
If you have any questions or comments, please let me know.  Thanks.
 
Len Goldman
510-339-2430 (home #)
 

Nutrition Checklist for Cross Country

by Coach Frank Pucher

The Cross Country Season is almost here! So before it begins, let's talk about Race Day Nutrition.

Morning Races
For morning races, always eat something 2-3 hours before race time. Some toast or a bagel with some peanut butter is an excellent race day breakfast. A ClifBar / PowerBar is another good choice. Be sure to drink 8-10oz of water with breakfast. Avoid fruit with skin (apples, plums etc.) before races unless you've tried them before other races as they may cause stomach discomfort if not digested in time.

Afternoon Races
Afternoon races pose a different strategy. Beginning in the morning eat a typical day's breakfast (whatever that may be). Assuming lunch in school around 12pm, try to eat an easily digested meal - perhaps a chicken/turkey sandwich with a Banana. Drink 8-10oz of water with lunch. Assuming a 4pm Race Start consume 1/2 of a ClifBar / PowerBar with another 8-10oz of water about 1- 1 ½ hrs before the race if you're still feeling hungry.

An accepted principle is that you can consume 100 calories for each hour before your event.

After the Race
After you finish your race and have properly warmed down, you should eat something within 1 hour to help spark the rebuilding and recovery process. Yogurt, fruit, or a sandwich with some more water are the best choices. The worst choices you can make after a race are cookies, crackers, chips and cokes.

Your body wants to rebuild and recover; bad food choices will simply delay the process. An athlete who eats properly "post race" has an advantage over their teammates and competitors almost immediately. If you've ever felt really bad the day after a race, take a good look at what you ate right after!

In Summary
There is no "magic formula" for eating that will lead to excellent performances. However, there are plenty of things you can do to SABATOGE all of your hard work and miles run. Follow the suggestions listed and you'll be on your way to a safe and successful season.

"I've never finished a run and thought, that was a waste of time."

Weekly Bulletin #4 - Week of 9/27

posted Sep 26, 2010 6:52 PM by PMS Coach   [ updated Oct 4, 2010 2:18 PM ]

Dear PMS Cross Country Parents:
 
Introduction 7 & 8th graders will have their first race experience on Monday and before you know it they will be experienced cross country runners.  All the kids who participated in the meet and who will in the weeks ahead, should take pride in their accomplishment.  Racing takes considerable effort (in fact a whole lot) and the kids are to be applauded for their determination and willingness to earn the nickname of "harrier," a cross country term as old as the sport.  
There are pictures from the meet, thanks to 8th grade team parent Paul Kuroda and I think every child who ran is in the album.  The link is:   http://www.kurodavisuals.com/
The way to access the album is to scroll to the bottom of the home page and click on "Login".  When you get the login, type in a lowercase "x" , enter and click on Mills College.  Find the section in the album that has the 6th grade boys or girls race.
The host school is responsible for issuing race results and I hope to have them for the next bulletin.
 
The season is moving right along and we have completed 4 weeks of the season already.  This past week, in addition to the meet Thursday, we had our pizza party on Monday to kick off our start of competition in meets.  Many thanks to those parents who helped with it, including Dane Copeland, Vickie Podell, Debra Edwards and others.  In addition, we handed out Silly Bandz's and free Icee Coupons to the kids.  If your child didn't get one, have them see me.  On Tuesday we did a run in the neighborhood and the kids stopped at Mulberry's for a treat, we do this periodically.  On a personal note, my 2nd grandchild, a boy, was born on Friday night, so I spent some time this weekend getting acquainted with him.  I hope he will grow up and want to be runner some day, soon.  My 2 year old grandson is already running me ragged, so I think he has lots of potential as a runner.
 
Schedule for this Week - Please Read Carefully
Monday - September 27 - Cross Country Meet at Prospect Sierra in El Cerrito.
Also, practice from 2:00 to 3:30 p.m. for anyone not running in the meet.
 
Tuesday - September 28 - Practice from 3:15 to 4:45 p.m.
 
Thursday - September 28 - Cross Country Meet at Temescal Regional Park, Oakland. 
NO PRACTICE
 
A couple of notes about the schedule this week.  On Monday, the kids get out at 1:55 p.m.  The car pool drivers will be at the Piedmont Community Hall, 711 Highland Ave., at 3:00 p.m.  Any kids running in the meet can either first go home and then meet at the Community Hall at 3:00 p.m. sharp or can do a study hall from 2:00 to 2:50 at Witter Field and then walk up to the meeting place with the drivers.  Two coaches will be at the track to supervise the kids.  Attached are directions to the meet on Monday at Prospect Sierra.  
 
Tuesday is our regular practice at Witter Field, 3:15 to 4:45 p.m.
 
On Thursday, we host the meet at Temescal Regional Park.  If your child is running in the meet please remind them to bring their running attire and shoes, and walk right after school to the Piedmont Community Hall, 711 Highland Ave. where the drivers will meet them in the parking lot in front.  Directions to Temescal Park are attached.
For both the Monday and Thursday meet, Coach Steven Merigold will be there to hand out the tags the kids need to wear pinned to the front of their shirt. 
Our website also has maps for these locations: http://www.pmscc.com/directions-to-meets
The 6th graders always run first and should be finished with their race and ready to go home by 4:45 p.m.
Note your child should always bring their own water and eat a healthy breakfast, lunch and a mid-afternoon snack.
 
Reminder about Future Upcoming Meets
Our website calendar has the meets and practices listed on it.  The link is:
 
On October 4 we have a meet that takes place at Golden Gate Fields race track in Albany.
We will skip the meet at Benicia on October 11.
 
I will be contacting parents individually where I have questions about your child's meet participation schedule.  
 
Reminder about the PE Mile
One question I get a lot from parents and kids is about having to run a mile for time in PE class.  I understand this and the PE teachers know about the cross country program and our meets.  On the days of the meet, and if your child is scheduled to run the mile that day, they should tell the teacher that they have a cross country meet that day and they will be jogging the mile, not racing it at 100% effort.  They should "save" their energy for the cross country race.  The kids still have to run the PE mile but they can take it easy on the days they will be racing, just let the teacher know. 
 
Mileage Report
Attached is a current mileage report, if there are any corrections to it let me know.  Several kids have already earned their choice of either a $5 Jamba Juice card on a Yogofina card.  Lots more kids will in the weeks ahead.  I will be handing them out this week at the meets and practice. 
As previously announced, if your child can only attend one practice a week because of other commitments including other sports, I will credit them with an additional 2 miles every week so they are not disadvantaged in earning miles due to this other commitment.  This was started the week of 9/13 since that was our first full week of practice.  If I have overlooked your child let me know. 
The kids get triple miles for running in the meets to reward them for participation in races.  Regarding miles for extra credit, the minimum is 1 mile and the maximum is 2 miles per weekend.  If they run more than this on the weekend, and it must be stand alone and not part of soccer or lacrosse, the cap is 2 miles.   Just go to this link to report extra credit for the weekend:
 
Other
Please save the date, Monday, November 1 at 2:30 to 3:30 will be our team party at Fenton's.  The party room has been reserved.  Also, the league championship is on Wednesday, November 3. 
 
If you have any questions or comments, please let me know.  Thanks.
 
Len Goldman

Weekly Bulletin #3 - Week of 9/20

posted Sep 19, 2010 5:59 PM by PMS Coach

Dear PMS Cross Country Parents:

Introduction
We had our first full week of three practices, sort of.  Due to Thursday being a minimum day and the 6th grade "bonanza" we had a very small turnout and this was expected.  The kids continue to make progress with their running, and are working hard.  The majority of our running so far has been on the running track surface, about 2/3 and 1/3 on runs into Piedmont Park and to Crocker Park.  Cross country running involves various type of surfaces and uphills and down.  Being able to change gears, depending on the undulations of the course is an important skill, and we will be practicing it.  Please note meets and practices take place rain or shine.   
 
Schedule for this Week
Monday - September 20 - Practice from 2:15 to 3:45 p.m.
Tuesday - September 21 - Practice from 3:15 to 4:45 p.m.
Thursday - September 23 - Cross Country Meet at Mills College.  Note if you are not running in the meet, than practice will be held at Witter Field from 3:15 to 4:45 p.m.
 
A couple of notes about the schedule this week.  Our pizza party, to kick off the start of meet competition, is on Monday about 3:15, once the workout is completed.  I picked that day since it seems the majority of the kids can attend the Monday practices.  I am sorry if your child is unable to join us.  Also on Monday, I will be handing out to every team member a "Silly Bandz" of their choice and a coupon for a free Icee at Mulberry's.  
Team members not present will get their band and Icee coupon on Tuesday or Thursday.  In addition, I believe a Rec Dept. member will be present to start handing out the team singlet.  On Tuesday, we will run to a local park and on the way back stop at Mulberry's, so bring your Icee coupon or money.
Thursday is our first meet, see below for more information.  If you are not running in the meet, practice will be offered at Witter Field, from 3:15 to 4:45.
 
Information About the Meet at Mills College, Thursday - September 23 
For Thursday, if your child is running in the meet please remind them to bring their running attire and shoes, and walk right after school to the Piedmont Community Hall, 711 Highland Ave. where the drivers will meet them in the parking lot in front.  The drivers should arrive around 3:00 p.m. or so, a representative from the Rec Dept. needs to check you in.  One of the coaches, Steven Merigold will also be there to hand out the tags the kids need to wear pinned to the front of their shirt.  The meets start at 4:15 p.m., so it is important to leave as soon as your car has been loaded with kids.  Attached are the directions to the meet.  Our website also has maps for these locations: http://www.pmscc.com/directions-to-meets
My cell number is included, 510-304-9533.  The kids can either change into their running attire at the meet or wear it under their regular clothing, changing into it prior to their last period.  I am hoping the bathrooms at the Piedmont Community Hall may be open for the kids to use, but I cannot promise that they will. 
 
Please note, we are trying something new this year.  On most meet days (I will announce it in the bulletin), practice at our normal time and place will also be offered.  However, I expect any child scheduled to run in a meet will do so.  The meets are an important part of the cross country season and learning process.  
At the end of this message, there is a list of the kids who have indicated they plan to run in the meet.  If there are any changes, please let me know and post to "Team Snap."  There are a few kids who for Thursday's meet indicated "not sure."  Please e-mail me or our Team Parent, Vickie Podell, if you decide to run in the meet.
To give you some idea of the meet timeline, 
  - 4:15 to 4:30 -- 6th grade girls race
  - 4:30 to 4:45  -- 6th grade boys race
  - 4:45 to 5:05 -- 7th & 8th grade girls race 
  - 5:10 to 5:30  -- 7th & 8th grade boys race
Once 7 & 8th graders are done with their race, they are free to leave, or they can stay and cheer on their teammates.  Note, I suggest giving your child a "light" snack to take with them so they can have something to eat prior to the race that will not upset their stomach, but provide some energy. 
Also, many of your questions may have already answered if you review the "Frequently Asked Questions" section of the website:  http://www.pmscc.com/faq 
 
Meet Schedule
Thank you for turning in the show of interest form, and if you have not, please do so. 
 
I still have not received responses on meet participation from quite a number of you.  We need this information so we can plan to have an adequate number of drivers for each meet.   
 
Running in meets is part of the program and every child is expected to try it.  The meets are relatively low key, but our league championship meets on November 3 and 4 are the most important meet of the season.
I have talked to the kids about competition in one form or another being part of the fabric in our lives.  I feel sports and competition helps prepare a person to be able to better handle such situations and gives them confidence they otherwise might not have.  It does not matter where they finished, the important thing is they tried their best and finished.  Any child who is on the team, practices and runs in meets should feel a sense of accomplishment and confidence in their abilities.  I have seen first hand the difference running can make in a person's life and even at this young age, it can be an important activity for them.  Along these lines, if you have a moment, please read the attached article, "Can Exercise Make Kids Smarter?"
 
Please note, I have decided the team will not participate in the October 11 meet at Benicia and the October 28 meet at MLK Middle School will only be for those kids who have not run in 3 meets and need this meet for the qualifying criteria of participating in three meets.     
 
PE Mile
One question I get a lot from parents and kids is about having to run a mile for time in PE class.  I understand this and the PE teachers know about the cross country program and our meets.  On the days of the meet, and if your child is scheduled to run the mile that day, they should tell the teacher that they have a cross country meet that day and they will be jogging the mile, not racing it at 100% effort.  They should "save" their energy for the cross country race.  The kids still have to run the PE mile but they can take it easy on the days they will be racing, just let the teacher know. 
 
Mileage Report
Attached is a current mileage report, if there are any corrections to it let me know.  As previously announced, if your child can only attend one practice a week because of other commitments including other sports, I will credit them with an additional 2 miles every week so they are not disadvantaged in earning miles due to this other commitment.  This was started the week of 9/13 since that was our first full week of practice.  If I have overlooked your child let me know. 
 So far not that many kids have taken advantage of earning extra credit on the weekend.  It must be a stand alone run not associated with another sport and the minimum is 1 mile and the maximum is 2 miles per weekend, should take just 20 minutes or so.  Just go to this link to report extra credit for the weekend:
 
Meet on September 30th Hosted by PMS
I need several parent volunteers to help with the administration of the meet.  You will still be able to watch your child run, but because we are expecting a total of over 200 kids, the coaches and myself cannot handle all the tasks.  Let me know if you can help, the time frame would be 4:00 to 5:30 p.m.
 
Other
Please save the date, Monday, November 1 at 2:30 to 3:30 will be our team party at Fenton's.  The party room has been reserved. 
Please welcome a new coach to our ranks, Sarah Potterton.  Sarah is new to the Bay Area, but is an elementary school teacher and has previous coaching experience. 
 
If you have any questions or comments, please let me know.  Thanks.
 
Len Goldman

Weekly Bulletin #2 - Week of 9/13

posted Sep 12, 2010 3:19 PM by PMS Coach

Dear PMS Cross Country Parents & Other Interested PMS Grade Parents:
 
First, I wanted to thank all the 6th grade parents and students for the tremendous response to this year's program, your support and confidence is much appreciated and we will do our best not to disappoint you.  Over 40, 6th grade boys and girls have registered for the program so far, note this includes three - 5th graders who are in the program by special request.  This is the highest number of 6th graders ever and the noteworthy fact is that the number of girls outnumbers the boys!  Over 25 girls so far are registered and this confirms my long felt feeling that we should have at least an equal number of girls as boys in cross country, this is really an outstanding accomplishment.  So now I need a few more 6th grade boys to balance the ratio out a bit I guess.  I also wanted to mention how well behaved the kids have been plus very enthusiastic, it is a real pleasure for me and the other coaches to work with them.  I just wanted you all to be aware of this accomplishment.
Also, if you have not yet signed your child up with the Recreation Dept., please do so as soon as possible.
 
Show of interest for Cross Country Meets
As previously announced, our meet schedule has been finalized and please complete the show of interest form. 
One correction, the Bay Area Championship meet is on Monday, November 8th, I had the incorrect day of the week listed. You can complete the form on-line using this link:
Or you can fill in the Word document and e-mail it to me or have your child bring it to practice.  I would like it back by Sept. 16 and your child will get a bonus 2 miles if they return it on or before that date.
I hope you will respond when asked by our team parents if you can drive to the meets, with this large a squad, we are counting on your assistance, so we have enough drivers and no child is left out who wants to run.
 
Practice this Past Week
Due to the Labor Day holiday, we only practiced twice and we moved right to a 800 meter time trial on Thursday.  We ran this on the track since Piedmont lacks enough cross country type terrain and the kids are still rounding into shape.  Overall I was pleased with the effort and there will be another time trial this coming week.  The kids also did their first run into the neighborhood as they ran to Crocker Park and back with several of the coaches.  We did stop along the way to regroup and everyone was careful crossing the streets.  The kids did hill repeats this past week and to add some fun to it, we did a game, "run for the money."  A coach holds out play money in each hand and the kids run up the hill and grab it.  Prizes were awarded to the kids with the most money.  In addition, the kids did a track workout called "on/offs,"    
 
Practices This Week's
Monday - September 13 - Practice from 2:15 to 3:45 p.m.
Tuesday - September 14 - Practice from 3:15 to 4:45 p.m.
Thursday - September 16 - Minimum Day, two options for practice are 1:00 to 2:30 p.m. or
3:00 to 4:45 p.m. 
Note: 6th graders have a party that afternoon and may be too tired to practice, so parents keep that in mind.
The time trial this week will be 1000 meters, 2 1/2 laps of the track.  In addition, we will be playing some active team building games plus some runs to nearby parks, like Dracena, Coaches Field, etc.
Just so you know, on Monday, September 20, at the end of practice we will have a pizza party to celebrate the start of running in meets, so I hope your child can attend.  Pizza and a healthy drink or water will be served. 
I selected a Monday since the kids get out earlier than usual and I am assuming there will be fewer conflicts. 
I realize there is no perfect day for everyone to attend.
 
Mileage Award Program
The kids have asked a lot of questions about the mileage award program and the miles they have earned.  I have attached the report for week ending 9/10, please share it with your child.  It is also on the website.  Let me know if you have any corrections to it.  The Copper and Bronze level awards will be handed out at our pizza party on the 20th.  
In summary, the kids earn 2 miles for every practice they attend.  Note, it is the responsibility of each child to check the attendance roll in order to get credit for attending.  If they forget or if they are more than 10 minutes tardy past our start time without a valid reason, then no credit is given.  For the time being though I am relaxing this rule until everyone gets in the routine.  If the attached document is in error let me know and I will fix it.
 
If a child can only attend one practice a week due to another sport or activity, I will give them additional credit every week for 2 miles in recognition of the exercise they get in the other sport and so they are not disadvantaged.  However, you need to tell me if your child is only able to attend once a week due to another activity.  Please provide that information on the questionnaire.  Also, they can run on the weekend for extra credit, but the most I want them to run is 2 miles, if they run more, I do not count that.  The extra credit does not include miles covered in a weekend soccer tournament, swim meet, etc.  Your child must have done a unique run, separate from another sport.  You can report extra credit on-line, by going to this link: http://www.pmscc.com/parents
I review the attendance at the end of each week.  If your child has missed a week's worth of practices and I have not been advised that they will not be there, I will contact you.  Cross country running is an endurance sport and one practice per week is required unless there are mitigating circumstances.  I hope you understand.
 
Aches & Pains
Some muscle soreness from running and any sport is to be expected, especially at the start of the season.  For the most part this is normal and as the season progresses and the kids get used to running, this should lessen.  Ice is always a safe treatment for muscle soreness, just keep a barrier between the skin and ice and apply the ice for 10-15 minutes per application.  Knee pain can also can occur, again with kids who are growing sometimes this can be more pronounced.  Ice the knee and if the child says its rather painful a break in their sports activity for a couple of days may be in order.  I realize many of the kids play other sports and that's why I only require attendance at one practice a week, of course they can attend more frequently if you so choose. 
If the child has more severe symptoms of pain, a consultation with the family doctor may be appropriate.  The other thing, and I know running shoes are expensive, but every child should have a fairly new, last several months, pair of running shoes.  Thursday a 6th grader showed up for practice in bare feet, this is not allowed and the child will be send home in such situations.  Many kids still are wearing gym shoes or some other type of court shoe that is not appropriate for running.    
 
A number of kids have still not returned their "questionnaire" for which they get 1 mile extra credit but the due date is tomorrow.  I have attached the form.
 
Please contact me if you have any questions.
 
Coach Len
510-339-2430

Weekly Bulletin #1 - Week of 9/6

posted Sep 12, 2010 3:14 PM by PMS Coach

Dear PMS Cross Country-6th Grade Parents & Other Interested PMS 6th Grade Parents:
 
Welcome
I wanted to welcome you and your child to our cross country program.  Thank you for signing up your child to participate.  If you haven't completed the registration paperwork, please do so.  If your child is undecided, I hope they will sign up and join us.  The PMS cross country program is off and running as this week marked our first practice and the program's 5th year.  It was both an exciting and awesome sight to see 70+ kids jogging around the track at the beginning of our first practice.  This was the largest turnout for any cross country practice ever!
I would also like to welcome you to my weekly bulletin that will be used to communicate news of the team and keep you informed.  Please share this bulletin with your child.  This first bulletin will be a rather lengthy, and I know you probably have a lot of other reading from the school, but please read this message in its entirety.
 
Review of First Practice
To briefly re-cap, at our first practice of the season, it was hot!    As I mentioned before, I would like every child to bring their own water bottle to practice but for these first couple of weeks I will also provide water.  Sun screen is another must, even on a cloudy day sun can be a factor.  I will do doing some things slightly different than in past years, one is every child and coach must wear a "name badge" with their first name, I will supply these at each practice.  In addition, near the start of practice we will gather for a "team cheer."  For some practices, starting very soon, kids will be divided into pace groups, so these groups will be a combination of gender and grade level.
 
Because of the heat, we took it kind of easy running wise on Thursday.  The kids were divided into 3 groups and they did a "shuttle relay" on the track, also we did a run into Piedmont Park and finally worked on form drills and exercises using the speed ladder and hurdles. To add an incentive to the relay workout, I awarded Yogofina gift cards to the teams that finished in the top.  I hope during the course of the season that all the kids will be awarded one of these gift cards.   Each practice will follow a similar format with a warm-up jog, group exercises, an endurance run of about 1 mile (with walk breaks along the way usually), form drills, and an obstacle course exercise with agility ladders and hurdles (6 and 12 inch), and time permitting an active game.  At the end of practice, the kids received either an "Otter Pop" or a energy bar or fruit roll as a treat.  If your child is allergic to any foods, please let me know.  Thanks to donations from Clif Bars and Annie's Natural, we will be giving the kids a treat after all practices.  
 
Next Week's Practices
Our practices next week are on Tuesday and Thursday starting at 3:15 and ending at 4:45 p.m.   The emphasis the first few weeks is on building endurance and conducting some "time trials" on the track to get an idea of each child's level of conditioning.  We will take several water breaks during practice and please encourage your child to hydrate during school hours and at home.  Also, make sure your child eats a healthy breakfast and lunch plus a snack, these meals will be the fuel they will need for practice.  Our total daily mileage, and this is broken up into several segments, is about two miles.  Our endurance runs will often entail running into the neighborhood, like Crocker Park, Hampton Field, Dracena Park, Coaches Field, etc.  These runs will of course be supervised by the coaches.  Some of the running incorporates hills and stairs, since the courses where we will be racing will have these features. 
Note, practices are held rain or shine as our meets.
 
Our regular schedule of practices is right after school on Mondays from 2:15 to 3:45 p.m.; and Tuesdays and Thursdays from 3:15 p.m. to 4:45.  We meet at Witter Field.  Your child can come as often as they want to practices, but it is required that they attend a minimum of once a week.  
Our first meet is scheduled for Thursday, September 23 at Mills College in Oakland.  Also, we are hosting a meet on Thursday, September 30th at Temescal Park in Oakland.  There will be more information on these meets in future bulletins.  As mentioned previously, the complete schedule of meets has not yet been finalized.  However, we will need parents to drive the kids to the meets and provide snacks, we depend on your support so that every child who wants to run in the meets has transportation.  If your child wants to run in some upcoming races on a Saturday at some of the local invitational meets that have a middle school race or in the Junior Olympics cross country races, contact me for more information.
 
Reminder - Questionnaire
I have asked the kids to complete, with your assistance, a brief questionnaire.  (See Attached.)  I would like it returned as soon as possible and as part of our Mileage Award Program the kids will get one bonus mile for returning it by September 13.  If your child can only attend one cross country practice a week due to participation in another sport, i.e., soccer, flag football, hockey, etc., please let me know so I can factor this into the miles they earn.   
 
We are lucky to have an outstanding group of coaches.  I encourage you to read the short bio of each coach that is on our website: http://www.pmscc.com/coaches   We have several new coaches this season and will soon be adding another coach, Christine Chapon, a Piedmont resident who has a son in high school.
The plan is to have at least 3 coaches at each practice, parents are welcome to observe practice to see what we do.  We are looking forward to this season and coaching your child.
 
Finally don't forget if your child runs this weekend and/or on Monday they can earn extra credit for the mileage awards program.  Note they do not get extra credit for competing in soccer or some other sport, it has to be a stand alone run.  The link to the form is:  http://www.surveymonkey.com/s/3P5KZV8
 
I have a lost and found item, sunglasses with a pink frame, see me at practice if it is yours. 
 
Please contact me if you have any questions.
 
Coach Len
510-339-2430
 
 
September 23 (Thur)       St.Paul’s School (Host)    Meet will take place @ Mills College
September 30 (Thur)   Piedmont Middle School (Host)        Temescal Regional Park, Oakland 
October 4 (Monday)     To Be Announced
October 14 (Thur)        Prospect-Sierra School (Host)         Cerrito Vista Park, El Cerrito
October 18 (Mon)         Orinda Intermediate School      OIS Campus, 80 Ivy Drive, Orinda   
October 21 (Thur)        Joaquin Moraga School               Rancho Laguna Park, Moraga
October 25 (Mon)         El Sobrante Christian School     Kennedy Grove Regional Park, El Sobrante

 October 28 (Thur)        Martin Lurther King School         MLK Campus,   Berkeley 

  November 3 (Wed)     Sixth Grade Championship Meet

                                       Prospect Sierra – El Cerrito


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