When We're Not Running...

Coach Jurgensmeyer lerchp@parkhill.k12.mo.us

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Coach Jurgensmeyer lerchp@parkhill.k12.mo.us

Liberty Results: Bishop Miege Info

Now that we have our first meet behind us, we can concentrate on where we need to improve and focus on getting faster each meet.
I will provide Liberty Results, as well as the races for Bishop Miege on Saturday. All races are a 4 kilometer race (4,000 meters) 2.48 miles. Liberty's course was 2.15 miles. I expect time for next week to be about the same as this week due to a flatter course and nicer, cooler expected temperatures.

Varsity - Race @ 9:00 am Bishop Miege
Audrey Rothers - 16:40
Lauren Blair - 17:04
Erica Guzman - 17:06
Raven Jennings - 17:08
Madeline Homoly - 17:17
Anna Schaeffer - 17:20
Kerry Maas - 17:26

Junior Varsity - Race @ 8:00 am at Bishop Miege (20 entries)
Danielle Black - 17:28
DeDe O'Toole - 17:38
Hannah Carlson - 17:58
Hanna Walsh - 18:05
Katie Leetz - 18:40
Allison Kelly - 18:39
Ellie Link - 18:51
Maddi Hannah - 18:51
Jessica Hayes - 18:52
Hannah Earel - 18:54
Olivia Ortiz - 18:58
Mina Daniele - 19:05
Molly Jackson - 19:06
Olivia Miller - 19:39
Dannie Burdess - 19:49
Kylie Vandeven - 19:50
Laura Sickman - 19:52
Michaela Davis - 19:56
Erin Ringer - 20:19
Lizzy Jurries

C Team Bishop Miege - Race @ 10:20 - 23 entries
Karen Montes - 20:20
Madi Wellman - 20:25
Abby Werner - 20:52
Jessica Waddle - 21:03
Carley Eslick - 21:18
Rachel Schisler - 21:20
Jenna Allison - 21:39
Madi Keller - 21:41
Zoe Veto - 22:05
Anna Gomes - 22:35
Ashley Timmerman - 23:35
Maisie Baldwin - 23:49
Shanelle Kudera - 25:00
Taylor Breen - 31:55
Karlie Bischoff
Sam Carpenter
Sam Cork
Nichole Davis
Jessica Ecton
Ashley Miller
Raelyn Morris
Lauren Powers
Lauren Rittman

Coach Jurgensmeyer lerchp@parkhill.k12.mo.us

Liberty Invite Saturday, September 3

Saturday FIRST MEET @ Liberty - Stocksdale Park. Please see the directions posted on this site for the park. ALL meet spectators MUST pack at Schumacher Elementary school and take a shuttle bus to the park as there is not enough parking at the park for everyone. Please keep this in mind when you are planning your trip to the park. Also, it is an excellent idea to WEAR running shoes. Don't worry - we won't ask spectators to race but cross country races cover a large area of ground and it is a good idea to come prepared in tennis shoes- the grass is usually damp. It is also a good idea to wear or bring a jacket/sweatshirt/long-sleeved shirt as it is often cool in the morning when our first race starts. You can also bring camping chairs to sit in as you wait for your daughter's race to start but since Liberty requires riding a shuttle bus - I would hold off on the camping chair until our next race @ Bishop Miege. ALL athletes must be at school on Saturday morning at 6:00. Bus LEAVES @ 6:15!!! Yes, this is early but our 9th grade girls need to be at the course and ready by 7:00 so they can warm up properly.We WILL leave you if you are late!!! We also request that ALL athletes leave home football games at half time so they can go home and get to bed at a decent time. Please help us out and encourage your dauthers to be home by 9:00.

Athletes need to WEAR: the team uniforms and warm-ups and RUNNING SHOES (no flip flops until after you race), our team t-shirt (we expect these to be in by Wednesday) and a smile - get excited - this is what you have been working hard to achieve!! Please pack a bag that includes: socks and EXTRA socks so you have dry feet prior to your race, extra clothes to change into after you run- might want to pack some warm clothes as many athletes get chills after races; spikes (if you have them and want to run in them), water, your own snacks and Gatorade. Yes, you can warm up with an ipod but YOU ARE IN CHARGE OF IT! You are accountable for EVERYTHING you pack and bring to the meet - including your t-shirts, socks, uniforms and warm ups. If you misplace it - you will pay the fine for it! If you bring something from home and lose it - it is not the fault of your coaches!!!! Keep track of the things you bring and we will all be happy!

***Most races will also sell race t-shirts that usually run $10-$15. These are not mandatory to purchase but we know many of the athletes do purchase them - if you are interested, bring $$.

SCHEDULE:
6:15 - LEAVE PHS
Coaches' meeting 7:45 am
9TH GIRLS - 8:00 A.M (20 medals)ALL 9th grade girls Except Madeline H.
9TH BOYS - 8:30 A.M.(20 medals)
10TH GIRLS – 8:55 A.M. (20 medals)ALL 10th Grade Girls Except Raven J.
10TH BOYS – 9:25 A.M. (20 medals)
J.V. GIRLS – 9:50 A.M. (40 medals)ALL 11th and 12th grade girls except DeDe, Kerry, Lauren B., Audrey and Anna S.
J.V. BOYS – 10:20 A.M. (30 medals)
VARSITY GIRLS – 10:45 A.M. (30 medals)DeDe, Raven, Kerry, Lauren B., Audrey, Anna S. and Madeline Homoly.
VARSITY BOYS – 11:15 A.M. (30 medals)
AWARDS – 11:45 A.M.
ETA back @ PHS - 1:00pm.


Coach Jurgensmeyer lerchp@parkhill.k12.mo.us

Time Trials Results and Liberty Entries

This is short but sweet tonight. GREAT JOB GIRLS!!!! Times for 2011 are immediately below and 2010 times are under the 2011 times.

Jenna Allison 17:43 JV
Maisie Baldwin JV
Karlie Bischoff JV
Danielle Black 15:23 10th grade
Lauren Blair 13:51 Varsity
Taylor Breen 26:15 JV
Dannie Burdess 16:52 JV
Hannah Carlson 14:34 JV
Samantha Carpenter 15:43 JV
Sam Cork 9th grade
Guillermina Daniele 15:51 JV
Michaela Davis 18:40 10th grade
Nicole Davis 16:37 9th grade
Hannah Earel 15:23 JV
Jessica Ecton 9th grade
Carley Eslick JV
Anna Gomes 18:57 JV
Erica Guzman 15:37 9th grade
Maddi Hannah 18:50 10th grade
Jessica Hayes 15:40 JV
Madeline Homoly 14:15 Varsity
Molly Jackson 15:47 10th grade
Raven Jennings 13:44 Varsity
Lizzy Jurries JV
Madi Keller 17:25 10th grade
Allison Kelly 16”33 9th grade
Shanelle Kudera 20:19 JV
Katie Leetz 16:10 JV
Ellie Link 15:52 JV
Kerry Maas 13:52 Varsity
Ashley Miller JV
Olivia Miller 16:00 10th grade
Karen Montes 16:39 9th grade
Raelyn Morris 16:11 JV
DeDe O'Toole 13:42 Varsity
Olivia Ortiz 15:46 10th grade
Lauren Powers 21:10 9th grade
Erin Ringer JV
Lauren Rittman 18:32 JV
Audrey Rothers 14:07 Varsity
Anna Schaeffer 14:14 Varsity
Rachel Schisler 17:00 JV
Laura Sickman 16:01 JV
Ashley Timmerman 17:47 JV
Kylie Vandeven 16:25 JV
Zoe Veto 17:32 9th grade
Jessica Waddle 17:24 JV
Hanna Walsh 15:10 JV
Madi Wellman 17:18 10th Grade
Abby Werner 16:36 JV


2011 times from time trials
Jenna Allison - JV atLiberty
Maisie Baldwin 18:50 - JV at Liberty
Karlie Bischoff - 23:26 -10th Grade at liberty
Lauren Black - 15:11 - Varsity at Liberty
Danielle Black 17:16 - 9th Grade at Liberty
Lauren Blair - 14:39 - Varsity at Liberty
Marianne Buckmaster - 20:32 - JV at Liberty
Taylor Breen 22:59 - JV at Liberty
Hannah Carlson 14:38 - Varsity at Liberty
Sam Carpenter - 15:40 - 10th Grade at Liberty
Anne Dusenberry - 9th Grade at Liberty
Carley Eslick - 18:05 - 10th Grade at Liberty
Tara Evans - 17:52 - 9th Grade at Liberty
Kate Everly - JV at Liberty
Justine Froude - 16:55 JV at Liberty
Anna Gomes - 17:40 - JV at Liberty
Kelsey Hamilton 23:01 - 9th Grade at Liberty
Jessica Hayes - 15:54 - 10th Grade at Liberty
Maddie Henning - 18:39 - 9th Grade at Liberty
Rebecca Herrera - 17:17 - 9th Grade at Liberty
Raven Jennings 17:14 - 9th Grade at Liberty
Lizzy Jurries 14:14 - Varsity at Liberty
Slone Kays 19:56 - 9th Grade at Liberty
Madeline Keller - 18:48 - 9th Grade at Liberty
Shanelle Kudera - 19:20 - JV at Liberty
Katherine Leetz - 18:10 - 10th Grade at Liberty
Ellie Link - 16:05 - JV at Liberty
Kerry Maas - 14:13 - Varsity at Liberty
Ashley Miller - 18:52 - JV at Liberty
Olivia Miller - 18:11 - 9th Grade at Liberty
Raelyn Morris - 15:59 - 10th Grade at Liberty
DeDe O'Toole - 14:52 - Varsity at Liberty
Olivia Ortiz - 16:21 - 9th Grade at Liberty
Erin Ringer - 17:27 - JV at Liberty
Audrey Rothers - 15:32 - 10th Grade at Liberty
Anna Schaeffer - 15:46 - JV at Liberty
Rachel Schisler - 19:51 - 10th Grade at Liberty
Laura Sickman - 16:48 - JV at Liberty
Amanda Smith - 17:15 - 9th Grade at Liberty
Bailey Thompson - - 15:04 - Varsity at Liberty
Ashley Timmerman - 18:07 - 10th Grade at Liberty
Libby Verner - 22:34 - 9th Grade at Liberty
Jessica Waddle - 17:36 - JV at Liberty
Hanna Walsh - 15:14 - 10th Grade at Liberty
DaraWeatherford - 15:33 - 10th Grade at Liberty
Madi Wellman - 20:07 - 9th Grade at Liberty
Abby Werner - 16:41 - JV at Liberty
Maggi Wolfe - JV at Liberty



Coach Jurgensmeyer lerchp@parkhill.k12.mo.us

CC Day 1

Good afternoon CC parents!

We had 37 girls at practice this morning with their physicals turned in and ready to go! I apologize to those who were told they couldn't run, but we cannot allow runners to practice without a physical now that practice has officially begun. Please make sure your daughter brings her physical with her to practice as soon as it is completed!
I am sending a few other forms home that also need to be completed.

1. The first attachment is a baseline concussion from, REQUIRED by MSHSAA for all athletes. We have to have a baseline on all athletes prior to competition. I know most of the girls have never had a concussion, so please just fill out the form stating 0, or no symptoms. If your daughter has had a concussion, please include the date of the injury. I sent copies home with many of the girls and appreciate getting these back as soon as possible.

2. The second attachment is an outline of things covered at the parent meeting last week. This attachment is just FYI.

3. The third attachment is a running off campus form we need on file for each athlete. I will send copies home tonight as well for those athletes who have not turned this in as of this morning. If you have a new e-mail you'd like me to use, please make sure to note that on the form as well.

4. The last attachment is again, an FYI - the CC calendar. I have hard copies of the August/September calendar that I can give to your athlete if she asks for one at practice.

All athletes need to pay a $45.00 participation fee for sports. This fee covers all sports and is a yearly fee. Please send this payment ASAP. checks can be made out to Park Hill South.

I will send attachments later this week with the t-shirt order form and PDFs of what the shirts look like, as well as order forms for Photo Cds.

This morning's weather was perfect and we really enjoyed the cooler temperatures. Please make sure your daughter continues to hydrate plenty and brings a water bottle to practice each day. I highly suggest you write your last name on the bottle as well.

We will meet at PHS tonight at 6:15pm and will be done at 7:30. It is wise for your daughter to eat something before coming to run. I suggest something light (sandwich, yogurt, cereal) vs. something heavy (steak and potatoes) and I would eat around 5:00-5:30.

Tomorrow morning, we will meet at 6:15 am and be done by 7:30. Please make sure to arrive on time so we can be done on time as well. As of now, we will practice tomorrow evening at 6:15. If it does warm up, I will send an e-mail to you by 2:00pm to let you know if practice has been cancelled. I will also send a text message to the athletes. The remainder of the week, we will practice from 6:15-7:30 am. Saturday morning, we will meet at Lakeview Middle School at 6:30 am and practice until 8:00am.

Coach Jurgensmeyer lerchp@parkhill.k12.mo.us

July Notes...

1)Congratulations to Coach Janis Huff on her marriage to Shannon Foster on July 9th! We are looking forward to seeing Coach Foster to hear about the big day!
2)MARK YOUR CALENDARS!! The CC Parent meeting is Wednesday, August 3rd at 6:00 pm in the Park Hill South library. In the meeting, we will collect physical forms, participation fees ($45 per student-this is a 1 time fee that covers sports participation for the year), locker fees ($7.00), t-shirt orders and go over what to expect in the season. We will also have signups for pasta parties and CC meet snacks. I will send out all handouts by August 1st so you can review them prior to the meeting.
3)It’s HOT! Please help us keep the girls safe by making sure they are loading up on water throughout the day. As next week’s heat wave approaches, it is highly important to make sure we are all properly hydrated prior to running each morning. (See links below for hydration tips.) Please also make sure your daughter is bringing a water bottle to each morning run. Please also remind her to avoid wearing black t-shirts until the weather cools down. We will adjust runs each day to make sure the girls are getting water breaks every 1-2 miles.
4)Those that have signed up to volunteer for the Warrior Dash on July 30th will receive more information as the day approaches. Please plan on wearing old tennis shoes and shorts – a t-shirt will be provided when you arrive to volunteer. I will have parking passes next week for those volunteering. All volunteers will have food and water provided by the company, but it is a good idea to bring a back up water bottle. When I receive more information, I will pass it along!
5)Summer running continues! If your daughter has not been running, she needs to start Monday! Please help us make this season successful by encouraging your daughter to join us at summer runs for the remainder of the summer. If she cannot attend summer runs, she needs to be running on her own!!! With the flooding of English Landing Park and the MO Riverfront Trail, we will use our secondary locations for the remainder of the summer. When the summer running calendar says English Landing Park, we will meet at Park Hill South; when the calendar says MO Riverfront Trail, we will meet at Riss Lake.
6)Physicals!!!!! If your daughter hasn’t had her physical completed, please make sure this happens prior to our first day of practice (August 8th). In addition to this year’s physical, each parent must also have their physician fill out the attached concussion form. This is a MSHSAA requirement!
7)SHOES!!! If your daughter needs new running shoes, please make sure she gets them soon! A GOOD pair of running shoes is necessary for running. I encourage ALL athletes to go to one of the following RUNNING Specialty stores to be fitted for proper running shoes. I suggest these stores because the people working there KNOW running. The folks at Garry Gribble’s are some of the most elite runners in the KC area. The great people at Sports Medicine are fellow track and CC coaches and the people at Cycle City also coach and have PHS ties. A good pair of running shoes are the basis of training and can really limit injuries. Tell your daughters that IT DOESN’T MATTER HOW THE SHOES LOOK. Cute shoes are rarely comfortable. We want the girls in shoes that are fit for their feet. A good pair of running shoes might seem expensive in the beginning, but the investment is well worth it! If your family is in a financial tight spot, please talk to me so we can get your daughter a good pair of shoes.
a.Garry Gribble’s Running Sports http://www.garrygribbles.com/ Tell them you run with PHS and you will receive a 20% discount. Located in Independence, Lawrence, Overland Park and in the Ward Parkway Shopping Center (where the new Trader Joe’s is now open).
b.Sports Medicine Store/Metro Walk and Run http://sportsmedicinestore.com/ Located off of Barry Road near Hobby Lobby
c.Cycle City in Parkville, MO http://www.gocyclecity.com/ Located near Price Chopper in Parkville
Many parents ask if their daughter needs spikes for racing. This is an added expense that is not for every runner. Many runners enjoy racing in spikes for traction in muddy weather, but others like their training shoes for racing since they usually have better cushioning and support. It is ultimately up to you and your daughter. If your daughter plans to run track, spikes would be a good investment, but are not mandatory. If you are interested in a pair of used spikes, please let me know! One of our athletes would like to sell her barely used, size 8 Asics for $20.
8)I have included many links below that address the most common questions we are asked about XC. Please check out the links for answers to your most pressing XC questions.


THE ABCs of XC
Plunging into cross country often creates numerous questions for runners and their parents. Over the years, we have been asked many questions about nutrition, shoes and injuries. In the links below, you can read articles with answers to most of your questions. I've tried to list what each link focuses on, so you can look for answers to YOUR questions. If these links don't answer your questions or you would like more information, please ask!


Nutrition:
http://runningtimes.com/Article.aspx?ArticleID=20740 Answers questions, "What should I eat before I run?" "What should I eat after I run?" "How many calories should I eat" "How much water should I be drinking?"
http://runningtimes.com/Article.aspx?ArticleID=14187 Fueling a Runner...back to school
http://www.runnersworld.com/article/0,7120,s6-242-300--14023-0,00.html Beat the heat with cold, healthy foods
http://www.runnersworld.com/article/0,7120,s6-242-302--13967-0,00.html Eat your water. Foods that help keep you hydrated.

Common Injuries:
http://runningtimes.com/Article.aspx?ArticleID=20738 Addresses the most common running issues: shin splints, runner's knee, sores muscles and what to do when your daughter is hurting.
http://runningtimes.com/Article.aspx?ArticleID=20742 For Parents..when is it time to call the coach? Tips for parents who are runners themselves.

Shoe Buying:
http://runningtimes.com/Article.aspx?ArticleID=20737 Training shoes vs. racing shoes.

Coach Jurgensmeyer lerchp@parkhill.k12.mo.us

Eligibility Rules

Just a reminder that all fall and winter athletes must pass 4 credits for the current spring term. Our summer school is only for remedial classes (classes the student previously flunked except for PE, Health and Wellness and Personal Finance). Please look at the MSHSAA guidelines for summer school credit recovery:

1. All summer school credits must first be approved by the schools administration

2. Credit earned for the summer school course is placed on the student’s school transcript and counts towards graduation

3. The course must be a class indentified by the local school board as required for graduation

4. NO electives may be counted toward athletic eligibility

5. Correspondence courses may not count as summer school credit

6. A MoVIP course may count toward fall eligibility if the course taken meets the requirements of MSHSAA and is completed by July 31

7. No more than one credit may be earned in summer school for maintaining athletic eligibility.

Coach Jurgensmeyer lerchp@parkhill.k12.mo.us

Spring Information

More information can be gathered from:
• Head Coach- Pamela Jurgensmeyer: jurgensmeyerp@parkhill.k12.mo.us
o Work phone: 359-6314 or cell phone 816.686.1866
• Assistant Coach- Janis Huff : huffj@parkhill.k12.mo.us

Summer Mailing: We will send out more information in July so we need your e-mail address in order to get this to you over the summer. Please e-mail Coach Jurgensmeyer your name and e-mail addresses so you can receive all the information!

Runners of all abilities are welcome! We will work with you based on your current physical condition.

ALL ATHLETES MUST RUN A 2 MILE TIME TRIAL UNDER 20 MINUTES TO PARTICIPATE IN OUR FIRST MEET.

Saturday, June 4. Physicals provided for $20.00 from 1:00-3:00 at PHSouth Training Room. Take advantage of this opportunity. No appointment required, virtually hassle free! Physicals are kept on file at school.

Summer running is fun! We meet each week Monday-Thursday and very other Friday at various locations in the Park Hill South Area (ELP, Riss Lake, Thousand Oaks, Graden, Walden, etc.): Led by coaches and/or seniors. Stay in shape this summer and get to know your teammates!

Wednesday, August 3rd – PARENT MEETING! Park Hill South Library 6:30pm. All forms, physicals and fees can be paid and turned in at this time. Participation fee - $45.00. Locker fee $7.00

Monday, August 8 FIRST DAY OF PRACTICE!!: Report to Park Hill South at 6:30am. BE ON TIME. We will practice from 6:30-7:30. Evening practice will begin at 6:30 pm at English Landing Park. Meet at the basketball courts behind the restrooms. Practice will conclude at 8:00 pm. Bring water to all practices! We will operate this schedule from Monday-Wednesday. Thursday and Friday (August 11th and 12th) we will practice at 6:30 am ONLY! August-November calendars will be provided in mid-late July.

Tentative Meet Schedule:
Liberty Invite Saturday, September 3
Bishop Mieage Saturday, September 10
Platte County Invite F/JV Thursday, September 15
Joplin Stampede or Blue Springs VARSITY Saturday, September 20
Grandview Invite Thursday, September 22
KC METRO @ RAY PEC Saturday, October 1
Conference TBA Saturday, October 8
Open Weekend/KC Marathon Volunteer Saturday, October 15
Districts – Liberty Saturday, October 22
Sectionals – Longview Community College Saturday, October 29
State – Jefferson City Saturday, November 5


Coach Jurgensmeyer lerchp@parkhill.k12.mo.us

Vaughn's Apple Orchard

Coach Jurgensmeyer lerchp@parkhill.k12.mo.us