Ray-Pec Invite Information

Results from Saturday’s

competition can be found here:  http://www.kcrunningcompany.com/results/

This week we will run at the Ray-Pec Invitational.  The course is located behind Ray-Pec High School (20501 S. School Rd, Peculiar, MO 64078).  It is a bit of a trek, so where your walking shoes (running shoes, more like it!) This course is relatively flat and extremely fast.  It is also one of the most spectator friendly course of the season.

Here is the timeline for the day:
7:15: Arrive at Park Hill, load bus, leave
8:30: Coaches meeting
9:00: Varsity Boys
9:30: Varsity Girls (Grace, Brooklynn, Abby, Amelia, Avery)
10:00: JV Boys
10:30: JV Girls (Kayla T, Kailey, Frances, Devon, Grace M, Hannah, Marilyn, Aubrey, Molly, Carly)
11:10: Boys C team
11:40: Girls C Team  (all other team members)
12:20: Awards
1:45: Arrive at Park Hill

Pasta Party: Runyan family

Meet Treats: Thomas and Jewitt

Kris Solsberg Invitational

Get excited—we will be attending our first meet this weekend!  The meet will be at the Lake Jacomo Cross Country Course (LakeJacomo, Shelter 14 Blue Springs, MO 64015)

Here is the timeline for the morning:

(I recommend arriving at least 30 minutes prior to your daughter’s race)

6:00                     arrive at PHHS to load the bus

6:15                     leave PHHS

7:30 AM              Coaches Meeting

8:00 AM              JV Girls 

8:45 AM              JV Boys 

9:15  AM              Varsity Girls (Grace F, Avery Bla, Abby F, Brooklynn N, Amelia P, Kayla T, Kailey W)

9:45 AM               Varsity Boys 

Awards: 25 medals for Varsity; 25 medals for JV

Cost:  $5 parking fee

Pasta Party Host:  The Grau Family 

Meet Treats: The Fette and Wallace Family 

KC Classic Results & Conference Information

It was nice to finally get the opportunity to race in cooler, drier conditions this weekend.  It's hard to imagine that this weekend will be the last weekend the whole team races together this season.  It has been an exciting ride.  The team not only grow in size this season, we grew in goals, ability, and desire to compete and achieve our best each week.  This is definitely a special group.

Here are the results from last weekend's meet: http://www.kcrunningcompany.com/results/ 

Conference Meet Information
Location:  Lake Jacomo course (same spot as the first meet)
7:00 Arrive at PHHS
7:15 Leave for the meet
8:30 Coaches meeting
9:00 Freshman Girls' Race (Caroline, Avery, Molly, Abby, Derrienne, Amy, Frances, Kayla, Kailey)
10:10 Varsity Girls' Race (Meg, Madison, Tessa, Grace, Caylin, Morgan, Amelia)
11:20 JV Girls' Race (Clarissa, Juliet, Natalie, Hannah, Kat, Emma, Lilly, Kayla)
12:40 Awards
1:30 Return to PHHS

Pasta Party:  The coaches will treat the girls to dinner at Coach Sweney's house.  We will continue our Pizookie tradition!
Meet Treats:  We will use the left over treats from the season, but if anyone wants to bring fresh fruit or other snack, feel free.  It is appreciated.

Platte County, Joplin, and Smithville--Oh my!

What a week!  Three meets in six days is no joke!  The team really stepped up to the challenge!

Platte County
The Platte County Invitational provided an opportunity for many runners to run their first varsity race.  It was a tough course on a warm day, yet many were up for the challenge!  Francis came out strong and earned herself a medal in her first-ever varsity competition

Results:  http://www.morgansports.net/results/pccc2016.php

Missouri Southern Stampede
The Missouri Southern Stampede was a memorable day in so many ways--from the ride down to the race to lunch and back--we all have so much to the cherish about that day.  Six of the nine runners who competed in Joplin earned personal best times: Madison and Grace both moved on the PHXC record board and Brooklyn and Avery enjoyed times at least two-minutes faster than previous races.  The team earned 12th out of 36 teams from states all over the region.  Congratulations!

Results: http://mo.milesplit.com/meets/150119/results

Smithville Invitational
With hot temperatures and both the JV and Varsity squads entering their second races in less than a week, everyone knew this day would be a challenge.  The teams were asked to take a personal racing risk, and it paid off!  JV earned first place as a team with Avery taking 3rd place overall.  Varsity took second place with 4 runners in the top twenty (Madison, Grace, Amelia, and Meg).  Great job, team!

Results:  http://www.morgansports.net/results/smithville2016.php

Kansas City Cross Country Classic
This week we will head back to the Ray-Pec Course for the Kansas City Cross Country Classic (formerly the KC Metro Invitational).  Hopefully, the course will be a little drier and the temperatures a little cooler than they were the last time we raced this course. 

Information:
Location: Ray-Pec Cross Country Course
6:00--Arrive at School
6:10--Depart School
7:30--Coach's Meeting
8:00--Girls' C Team Race, 50 medals (Molly, Maddie, Mikayla, Derrienne, Natalie, Amy, Abby, Juliette, Taylor)
9:30--Varsity Girls' Race, 50 large school medals (Madison, Tessa, Meg, Grace, Caylin, Amelia, Brooklyn, Avery)
10:30--JV Girls' Race, 45 large school medals (Morgan, Emma, Francis, Kat, Kayla T., Kailey, Hannah, Caroline, Anna, Lilly, Kayla S., Aubrey, Clarissa)
12:00--Awards for top 25 finishers in the varsity race and team trophies

Pasta Party: Amelia's Family
Meet Treats: Avery and Kailey

Ray-Pec Results, Platte and Joplin Information

Sloppy conditions on Saturday made for muddy, fun races--the true cross country experience!

We had two Varsity finishers in the top 10 with Madison K. taking 16th place and Grace F earning a 23rd place finish.  As a team we placed 7th.  In the JV race, Avery B took home 10th place.  Way to go girls!

Full Results Here

This week, we have two meets: the Platte County Invitational and the Missouri Southern Stampede.

The Platte County Invitational:
All runners will attend this meet.  The girls heading to Joplin this weekend will complete a workout and cheer for their teammates once complete.
Location:  Platte Ridge Park
2:30--Students dismissed from class.  We will leave once the bus is loaded.
3:00--MSSU runners begin workout
3:30--coaches meeting
4:10--Varsity Girls' Race (40 medals): Francis S., Emma M., Carly S., Kailey W., Kayla T., Kat M.,
5:00--JV Race (40 medals): Hannah C., Anna D., Caroline A., Lillian M., Aubrey R., Clarissa E., Kayla S., Juliet K., Taylor H., Amy G., Abby F., Natalie PR., Derrienne, Mikayla P., Molly C., Youxi
Awards to follow final race
Meet Treats:  Emma and Kat

Missouri Southern Stampede:
Location:  MSSU Cross Country Course
6:15--arrive at PHHS
6:30--Leave PHHS
9:00--arrive at MSSU
10:30--Varsity Girls Race:  Madison K., Grace F., Tessa M., Caylin R., Amelia P., Meg F., Morgan Y., Brooklyn N., Avery B.
We will depart the course after cool downs have been completed and awards are collected.  We plan to stop for lunch on the way home.
Meet Treats: Tessa and Madison

Kris Solsberg Results and Ray-Pec Invitational Info

What a great start to the season! The team came out ready to compete on Saturday, and it showed in the results!

Results for the event can be found  here.

This Saturday, the team will head south to one of the fastest courses in the area for the Ray-Pec Invitational.  

Information:
Location: Ray-Pec Cross Country Course (behind the HS)
7:30--arrive at school
7:40--depart
10:00--Varsity 5K (Grace, Madison, Caylin, Tessa, Amelia, Morgan, Meg)
11:10--JV 5k
12:30--awards
1:45--arrive at PHHS

Pasta Party: Hartley family
Meet Treats: Procopio-Ross and Collins Family

Thank you for supporting the team!

Kris Solsberg Invite Information

It's finally here--the first race of the season!

This Saturday, we will race in the Kris Solsberg Invitational at Lake Jacomo Blue Springs.  (Lake Jacomo, Shelter 14 Blue Springs, MO 64015)

Here is the information for the meet:
6:45 (athletes should arrive at PHHS no later than 6:40)--Bus departs
8:00--Coaches meeting
9:00--Varsity Girls 5k Race
10:15--JV Girls 5k Race
11:00--Awards (both races will award medals to the top 25 runners: 11-25 will be handed out in the chute; 1-10 announced during awards)
12:00--return to PHHS

Other Information:
Thursday's Pasta Party: The Collin's Family
Meet Treats: The Gaddis Family
Parking will cost $5

This week's Varsity Team (all other racers will run the JV race):
Madison, Tessa, Meg, Grace, Morgan, Caylin, Amelia

Cross Country Season 2016

As the school year wraps up, it's time to start thinking about cross country season!  

I have attached a summer schedule to help families plan vacations, summer activities, and the like.  I've also included the tentative meet schedule for next fall along with some other important dates to be thinking about.  If any changes need to be made, you can find that information here or on the Park Hill Girls' Cross Country Twitter @PHGirlsXC

If you are an 8th grader, unsure of whether or not you would like to run cross country in the fall, I encourage you to come give summer runs and team activities a try to see if it's the sport for you!

Track Athletes:  At the conclusion of your season, take 10 days of active rest.  This means you are not running, but you are doing other low-impact activities (swimming, biking, hiking, stand-up paddle boarding, etc).  This will help your body recover from the stresses of the season while maintaining your cardio fitness.

Athletes in Other/No Spring Sports:  Get out and run a couple of days a week.  We will start the summer runs with low-mileage, but starting now will help you prevent injuries as well as help you keep up with the girls who ran track.  Start simple.  If you are new to running, try 1-2 miles every other day, increasing by no more than 5 total miles each week.

Summer runs start June 1st!  Attendance is optional, but highly recommended.  If you are interested in a varsity spot, plan on being at as many runs as possible.  We will meet on Mondays, Wednesdays, and Thursdays.  Fridays will be an optional run led by an upper-classman teammate.  Participation in summer runs will help your in-season performance, reduce your injury risk, and give you the opportunity to bond with your teammates.

We will also be hosting a team camp July 18th-21st from 8-10 am! Please plan on attending.  The cost is $30 (includes your t-shirt).  We will meet at the PHHS track.

SHOES!!!  Cross country is a sport that doesn't require a lot of equipment--but it does require good-quality running shoes!  I strongly recommend runners get a new pair for every season.  Do your best to find a pair of shoes that works for you.  You can be fitted for the right shoes at running specialty stores around the city. Running Well does a great job of fitting your foot to the proper running shoe, and they usually offer athletes a nice discount.  The right shoes can cost a lot, but they can also help keep you from sustaining injuries that cost a whole lot more and may even cut your season short!\

Physicals, Fees, and Impact Testing:  To be eligible to play sports, students must turn in complete physical and take the IMPACT test.  Dates of the IMPACT test will be made known as soon as they become available.  At the start of the season, students will need to pay an activity fee.  In the past, this fee has been $55.

Tentative Dates to Remember:
June 1-3: First three days of summer runs.  After these dates, team runs will continue through out the summer on Monday, Wednesday, and Thursday.  New runners should run at least 4 days a week; returning runners should run 5-6 days a week
July 18th-21st:  Team camp!
August 1:  First day of practice
August 20th:  Time Trials at PHHS @ 8 am
August 20th:  Team Fundraiser--Carwash @ HyVee on Barry Road--10-2
August 27th:  Saturday practice at Platte Ridge Park @8am
September 3rd:  Meet @Lake Jacomo
September 10th: Meet @Ray-Pec
September 15th: Meet @Platte County
September 17th:  Varsity Meet Joplin
September 20th:  Meet @Smithville
October 1st:  Meet @KC Metro
October 8th:  Conference @TBD
October 22:  Districts @TBD (Qualifiers Only)
October 29th:  Sectionals @TBD (Qualifiers Only)
November 5th  State @Oak Hills in Jeff City (Qualifiers Only)

Sectionals!

Congrats on a great season to the varsity runners. Last weekend, we ran districts. Though we didn't qualify to sectionals as a team, I am so proud of this team. Everyone on this team is a true team player, wanting the best for all the girls who line up beside her on race day. It has been great working with all of you.

CONGRATULATIONS to senior, Jillian!  She qualified for sectionals, earning 11th place in the hardest district this side of the state!  Let's support her this week by all coming out to cheer her on as she races for a spot at the State meet!

Sectionals Info

Location: Jesse James Park in Kearney

Admission: $4

8:30--coaches meeting

9:00--Boys Sectional Race

10:00--Girls Sectional Race

Run Royal, Trojans!

Neon Day

PJ Day

Fast Food!

Congrats, Jillian

Conference and Districts

The JV season came to a close on Saturday with a really tough course on a beautiful day.  We are so proud of all the runners and the improvements they've made throughout the season. A special congratulations to Varsity medal winners Jill (3rd), Grace F. (15th), and Tessa M. (20th).  

We move into the state series, running at the District meet on October 24th at Platte Ridge Park at 9:00 am.  I encourage the team to come out and cheer and support their teammates--the more; the better!

District Meet Information 
Location:  Platte Ridge Park
7:15 Bus Departs
8:15 Coaches Meeting
9:00 Girls Race
9:30 Boys Race
10:30 Awards

Last JV pre-race huddle of the season

PHHSXC knows how to have fun!  We started that awesome line dance!

KC Metro Invitational Results and Conference Information

What a great weekend at the KC Metro Invitational!  Many girls set personal and season bests.  Running as a team helped many go above and beyond on the Ray-Pec course.  This week will be the last week for JV runners.  The top 7 will go on to the district meet in two weeks.  Let's make the last week we are all together this season a great one!

KC Metro Invitational PRs
Jillian R. (20:18)
Grace F. (20:52--first time breaking 21 minutes--awesome!)
Caylin  R. (21:43)
Carly S. (22:07--2 weeks in a row, this girl is on fire!)
Karli P. (24:23)
Hannah C. (24:30)
Juliet (25:57)
Taylor (26:17)
Natalie (26:41--a 2-plus minute PR!)

Conference Meet Information
Location:  Stocksdale Park in Liberty (the race will be a 5k)
6:45--Bus Departs
8:30--Coaches Meeting
9:00--Varsity girls
10:20--JV girls
11:45--Awards

Pasta Party: Coaches at Sweney's house
Meet Treats: Tessa and remainder from previous meets

A fast start helped Caylin reach a new personal best!

Jill, finishing strong

Meg and Carly encouraged one another throughout the race, and celebrated great races as a result 

Tessa sprinted down the chute toward a season best

Grandview Invitational Results and KC Metro Meet Information

What a great meet on Thursday!  It has been really impressive to watch the team push limits these past few weeks.  There were a lot of breakthrough performances on Thursday, and the results show it!  Let's keep the momentum going the next few weeks as JV wraps up their season and Varsity runners prepare to compete for a spot at the state meet!

Grandview PRs:  
Jillian R 20:22 (3rd place)
Grace F 21:35 (8th place)
Carly S. 23:19 (JV Champ and a 90 second Pr--WOW!)
Karli P. 25:17
Taylor H. 26:47

KC Metro Invitational Information:

Location:  Ray-Pec Cross Country Course

6:30  Bus Departs

7:30 Coaches Meeting

9:30 Varsity Girls 

10:30 JV Girls

12:00 Awards

1:30 Approximate arrival at PHHS

Pasta Party:  The family of Jill and Hannah

Meet Treats:  Hannah's family 

Carly, determined to get the win.  She ran a great race!

Jill giving it everything she's got--no one passes a Trojan at the finish line!

Taylor, giving it her all to finish strong!

Meg had a great race!  She thanks Hilary Swank for the inspiration this week :) 

All smiles after earning second place!

Karli and Hannah work together.  Karli kept her focus the whole race!

Get to that finish line!

Winning is always fun!

Way to go, Lilly!

Team!

Blue Springs Results and Grandview Information

Saturday was a great day!  Kudos to all who competed. The team was challenged to get the most out of themselves this week and be mentally tough throughout the race.  As a team, we were unwavering on a tough course!  While we still have work to do, this week was a breakthrough for many. Let's keep the momentum going this week!

Gutsy finishes were a team strength this week!

Grace F with a photo finish and a PR!

Lilly started strong and pushed herself the whole race

With smiles like that at the start, you know its going to be a good race

Karli: adding to the list of girls challenging themselves this week!

Grandview Invitational Information:
Location: Swope Park (near the Starlight Theatre)
1 pm--students excused from class, bus departs shortly after
3 pm--coaches meeting
4 pm--Junior Varsity race
5 pm--Varsity Race
6 pm--Awards

Meet Treats:  Natalie (and all the leftovers--we have quite the back stock!)
Pasta Party: Lilly ON TUESDAY

Ray-Pec Invite Results and Blue Springs Invitational Information

It was a beautiful day for a race on Saturday!  Let's hope this weather trend continues, and we have a lot more nice Saturdays this season.  All the official Ray-Pec Results can be found here:  http://www.raypec.k12.mo.us/index.aspx?NID=315

This week, we will head to a meet that we have not attended since I began coaching.  I've heard the course is challenging, yet beautiful, offering lots of opportunities to gutsy runners!

Blue Springs Invitational Information
Meet Location:  Shelter 14 off Beach Road @ Lake Jacomo 
6:45 Bus Departs
8:00 Coaches Meeting
9:10 JV/C Girls
10:20 Varsity Girls
11:30 Awards
12:30 Approximate Arrival @ PHHS

Meet Treats: Emily H and Carly S
Pasta Party: Veda and Karli P
Thanks so much for supporting the team

Circle up!

JV Pack!

World's Best XC Manager

Caylin keeps working hard week after week!

Liberty Invitational Results and Ray-Pec Invitational Information

IGreat job by all in some hot conditions on Saturday!  Racing and training in the heat is tough, but everyone fought through on a hilly course.  The nice thing about cross country season is that as the temperatures get cooler and our times get faster, we become grateful for all that early training and racing in the heat.  Next weekend is already looking more pleasant!




Here is a link to the full results from last weekend's race:  http://www.morgansports.net/results/Liberty2015.php

As a team, Varsity runners took home fourth place with Chais, Jill, and Grace F all placing in the top 20.  Runners and coaches are extremely proud of Chais for taking the first place finish--never an easy task!

Next Saturday we race at the Ray-Pec Invitational.  All runners will run a 5k on a very spectator-friendly course. 

Ray-Pec Invitational
Location:  Panther Cross Country Course at Ray-Pec High School
7:15--Bus Departs
9:00--Coaches Meeting
10:00--Varsity Girl's Race: Jillian, Grace F, Grace R, Meg, Madison, Caylin, Tessa
11:10--JV Girl's Race:  Carly, Karli, Kayla, Veda, Hannah, Evan, Heather, Clarissa, Emily, Lauren, Gia, Natalie, Aubrey, Taylor, Juliet, Kat, Lilly
12:30--Awards
1:30--Approximate arrival at PHHS  

Pasta Party:  We are still looking for a host for this week's dinner.  If you are interested, please contact Coach Wyss
Meet Treats: Thank you to the families of Kayla and Tessa for providing Ray-Pec treats

Liberty Invitational Information

Thank you to all who helped out with the car wash this weekend.  We exceeded our goal, raising just over $1200!  Woo Hoo!

Way to go, team!

Liberty Invitational Information -- Stocksdale Park

6:15:  Bus departs (be early to load up supplies)

8:00 C Team Race-- Clarissa, Emily, Lauren, Gia, Natalie, Aubrey, Kayla, Taylor, Juliet

8:55 JV Race--Hannah, Lilly, Caylin, Carly S, Evan, Veda, Karli P, Heather

9:50 Varsity Race--Jillian, Grace R, Madison, Meg, Tessa, Grace F, Chais W

Meet Treats: Madison K and Lilly M 

Pasta Party:  Clarissa and Emily

We are ready for a meet!  We've been training hard for a month now, and ready to race! I can't wait to see our debut!

***Parents and fans have been asked to park at Schumacher Elementary and take the provided shuttle to the course.

Run Cancelled Monday July 20th

Today's group run is cancelled due to weather. Sleep in and run later. :) See you tomorrow at Line Creek Trail

Summer Runs Week 7: July 20-26

***Notice the schedule looks a little different this week with an additional group run on Tuesday!

Distance Goals for this Week:
New Runners: 16-30 miles
Returning Runners:  30-33 miles

Monday: Parkville Library @ 7am; 3-7 miles
Tuesday: Line Creek Trail @ 7 am;  3-4 miles
Wednesday: English Landing @ 7 am; 3-6 miles
Thursday: Last Aquatic Workout!
Friday: Line Creek Trail; 7-10 miles (start at 6:30 am); 4-6 (start at 7 am)
Saturday/Sunday: On your own 3-5 miles

Summer Runs Week 6: July 13-19

Distance Goals for the Week:
New Runners:  15-25 miles
Experienced Runners: 30-38 miles

Monday:  Park Hill High School--4-6 miles followed by weights
Tuesday:  On your own 3-6 miles
Wednesday:  Line Creek Trail--4-7 miles
Thursday:  Aquatic Center for aqua jogging, core work, and strength
Friday:  Parkville Library--up to 8 miles.  Those going 6-8 meet at 6:30; those running less than 6 meet at 7 am
Saturday/Sunday: 3-6 miles 

Summer Runs Week 5: July 6-12

Distance Goals For the Week:
New Runners:  13-20 miles
Experienced Runners:  28-31 miles

Monday:  Park Hill High School--4-6 miles followed by weights

Tuesday:  On your own--3-5 miles
Wednesday: Location Change: meet at English Landing NOT EH Young--3-6 miles

Thursday:  Aquatic Center
Friday:  Line Creek Trail--5-10 mile long run GIRLS GOING THE LONGER DISTANCE START AT 6:30. All others meet at 7 
Saturday and Sunday:  3-4 miles/rest day