Back in School!

I hope the girls have had good things to say about their first two days of school. I believe that MOST girls enjoyed going home today at 2:00 but I will wait and get their opinions tomorrow at practice. (Not that ANY high school girls have opinions….Ha. Ha.)

Practice continues to go well and the nicer weather has definitely made it more enjoyable for all of us. As the girls continue to run more and grow stronger, they might also start to feel aches and pains. Some really great tools for therapy are ice, foam rollers and stretching. The best way to ice (especially for pain in shins) is with Dixie cups filled with water and frozen. After they freeze, you can then tear off half of the cup and hold onto the paper while icing the shin. Foam rollers (sold at specialty running stores and Dick’s Sporting goods) can also help rub out tight spots (especially hard to reach tight areas like Achilles, IT bands – which can cause pain along the outer part of the leg and the bootie.) The ice is free but the foam rollers run about $25. I have a few foam rollers but can’t really send them home with the girls since they are difficult to ‘track’. Other great tools are self massage and additional stretching at home. Other FREE tools (and the best ones) are REST and PROPER EATING! I am sure you have heard that lunch has been a bit hectic these first few days of school and time seems short but some of the best things for lunch are simple. Sandwiches provide TONS of nutrition if filled with lean meats, cheese, some veggies and whole grain/rye or wheat bread. Yogurt and dry cereal can also pack some protein and carbs and of course watery fruits are fabulous for hydration and nutrition. It is best for the girls to get meals balanced with carbs and protein with vegetables and fruits as major sides and snacks in the day. It is also best for athletes to have some kind of nutritious snack or dinner 30-45 minutes AFTER a workout to help replenish muscles. Sleep and rest are quite possibly the best tools for any athlete. Elite runners take 2-3 hour naps EVERY DAY to help replenish their very hard worked bodies. Now, most of us are not elite runners but we can take a page from their book and rest when the time is right and try to get at least 8 hours of sleep every night. Rest and sleep also help our tired legs recover and rebuild when we challenge them with hard workouts.

Time trials are Tuesday at English Landing Park. We will run at 4:00 if any of you would like to come watch. It is not required but you are more than welcomed to come and see the show! This time trial will determine our teams for our first meet at Liberty. After Liberty, teams are made depending on the previous meet’s times and times throughout the season. The girls will receive their uniforms on Monday at practice. DO NOT dry the uniforms – it will break down the material and crack the lettering. Any uniform checked out must be returned at the end of the season or the athlete will be placed on the fine list.

Our first meet is at Liberty on September 4th. I realize this is Labor Day weekend so many of you may have plans. The girls will not know their race until Wednesday of next week but for a heads up: The 9th grade race is at 8:00 am, 10th grade race 8:55, JV race – 9:50 and Varsity at 10:45. Again, we enter teams based off of time. If a 9th graders finishes in the top 7 at our time trials SHE will get to choose if she wants to run the varsity race or the 9th grade race. Only 9th graders get this choice (and I would hope she would chose to run Varsity). Only 7 runners run in the varsity race. All 11th graders not on varsity will run in the JV race at 9:50 and depending on their times, 10th graders will either run in the JV race or the 10th grade race. We have a pretty large group of 11th graders so my thought is that 11th grade non-varsity girls will run JV, 10th grade non varsity girls will run the 10th grade race and 9th grade non varsity girls will run the 9th grade race. I will post directions here next week.

Until then,
Happy running! Happy 1st week of school!

Coach Jurgensmeyer
jurgensmeyerp@parkhill.k12.mo.us

Summer Runs End

After a very successful summer running program, the 25 regular runners were treated to breakfast at Corner Cafe. Thanks to all the girls for waking up early all summer. You make the mornings start out right!
Our cross country parent meeting is August 4th at 6:00pm in the Park Hill South library. Parents can meet the coaches and hear more about the team and expectations at this time. Parents are also encouraged to bring participation fees, locker fees and completed physical forms at this time.
ALL athletes MUST have a completed physical turned in to Coach (Lerch) Jurgensmeyer by our first practice on August 9th. August/September calendars will be available for pickup at the parent meeting on August 4th. Athletes who ran this summer already received this calendar. We will practice August 9th at 6:30 am at Park Hill South and at 6:30pm at English Landing Park. The same practice times will apply to Tuesday, August 10th. August 11th-13th and the 16th will be morning practice ONLY. Please be ON TIME! Your coaches have meetings that start at 8:00am and cannot be late.
Please e-mail me if you have any questions. I will also be at ALL enrollment times on the 4th and 5th if you would like to ask me then. I will be in the counseling center.
Thanks!
Enjoy your LAST week of summer vacation!

Coach Jurgensmeyer
lerchp@parkhill.k12.mo.us

Thousand Oaks Run

Tomorrow, June 10th, is our first trip to Thousand Oaks to run. Please make sure you take some extra time to get there as there is a detour. Signs are posted on 45 HW to direct you through the detour. Once you make it through the detour, make sure you still go into the MAIN entrance (by the giant waterfall). Thus far, summer runs have been great and the turnout is excellent, as always. Keep up the good work! If you haven't already joined us...there is still time! Calendars are available in the main office of PHS from Monday-Thursday 6am-4pm. The office is closed Fridays for summer hours. Please remember to schedule physicals BEFORE August 8th so we can all start practice together! Also, a reminder that July 2nd-11th is 'dead time'. We will resume summer runs on July 12th!

Coach Lerch lerchp@parkhill.k12.mo.us

Summer Running 2010

As the school year ends, please make summer running part of your summer plans! Summer running calendars are available for pick up in Coach Lerch's room (A117) through the end of the year. More calendars will be available in the office at PHS. It is VERY IMPORTANT to train over the summer to be in top running shape for the 2010 season! Please e-mail Coach Lerch with any questions.
Coach Lerch lerchp@parkhill.k12.mo.us

Young Lizzy at State

Congratulations to Lizzy Jurries for her performance at the State Championships on Saturday at Oak Hills Golf Course in Jefferson City, MO. Lizzy ran a 22:10 in a fast, furious race. Just to reiterate how fast our CC Sectional is - the 4 teams representing our Sectional placed int eh top 6 of 16 teams! Just MAKING it to State is a HUGE feat and we are so proud of Lizzy and ALL of our girls this season. Lizzy was the 12th freshman overall and 1 of 11 freshman who qualified for State on her own (not on one of the 16 teams represented). These are all amazing accomplishments. It was a bit hotter than normal and Lizzy did a great job hydrating and staying strong after a blazing 6:10 1st mile (!). Many of you knew that Lizzy was struck with the dreaded flu bug on Wednesday and missed school Thursday with a fever so we are thrilled she could perform this great just 1 day out of that. Way to go Lizzy! Thanks to all the girls who came along to cheer her on: Karlie, Kierstie, Elle, Kelly, Miranda Norfleet, Jane, DeDe, Audrey, Hanna and Rachel. We all had a great time!

Coach Lerch
lerchp@parkhill.k12.mo.us

And Then, There Was 1...

Congratulations to Lizzy Jurries and Miranda Norfleet for their performances at the Sectional Meet today. Lizzy finished 26th in 20:59 and secured a spot at the State meet on Saturday, November 7th at 11:30 in Jefferson City. Miranda ran a 22:10 and finished 45th. Both girls had excellent races in very muddy conditions, competing in a very fast field of athletes. Only 7 girls from our District meet moved on to State and we are so proud that one of those 7 is one of our own! We were so pleased to see the teammates come out to support their Sectional representatives. Thanks to: DeDe, Audrey, Kierstie, Karlie, Carley, Anna G., Erin, Jessica W., Shanelle, Abby, Rachel, Amy, Dana, Evan, Logan, Lauren B. and Jane. Your support, cheers and signs were so helpful and so supportive. Thanks for representing our team with pride and showing Miranda and Lizzy your support! To see a full list of final results from our Sectional meet, please click on the following link: www.momilesplit.us/meets/58281/results/107588
Please send your best wishes to Lizzy when you see her this week!

Coach Lerch
lerchp@parkhill.k12.mo.us

Cross Country Awards 2009

Thank you for a successful banquet last night. We appreciate all of your kind words and your continual support. Below is a list of all the awards from the evening. Just a reminder - the bus for Sectioanls leaves at 8:00 on Saturday, October 31. Please come out and support Miranda and Lizzy!


Spirit Awards
Best Form – Lizzy Jurries, Audrey Rothers
Best Hill Runners – Hannah Carlson, Maisie Baldwin
Best Positive Attitude – Kelly Bowen, Carley Eslick and Hanna Walsh
Best Finishing Kick – Marianne Buckmaster, Jodi Hall and Shanelle Kudera
Best out of the Box – Jessica Hayes, Jenna Allison
Best Encourager – Anna Schaeffer, Bailey Walter
Best Pace Setter – Justine Froude, Laura Sickman, Chloe Jones
Best Track Runner – Ashley Miller, Hailey Stout
Most reliable – Anna Gomes, Ellie Link, Lauren Rittman
Most persistent –Karlie Bischoff, Taylor Breen, Allyse Edwards, Lauren Gonner, Rachel Schisler, Brooke Ruby and Katie Stezler
Best newcomer – Mackenzie Caaps, Kerry Maas, Kelsey Sadler and Erin Ringer
Participation Awards – Regan Branchick, Jessica Froude, Chrissy Lueth, Maggi Wolfe, Emma Schlangenhauff
Best Comeback – Miranda Henderson, Logan Tucker-Nelson, Jamie Venzian
Toughest – DeDe O’Toole, Abby Werner
Most Sass – Evan Willsey and Elle Henning
Best Team Sport – Jessica Waddle, Jane Jackson
Best Motivator – Dana Willsey and Amy Willsey
Most inspirational – Miranda Norfleet
You’re my Hero – Kierstie Bischoff
Most SISU- Lauren Black

Letter Winners:
4 year letter winners – Jane Jackson, Kierstie Bischoff, Jessica Froude
Letter Winners – Varsity – Lizzy Jurries, Miranda Norfleet, Lauren Black, Kerry Maas, Jessica Hayes, DeDe O’Toole

Most Improved:
9th – Karlie Bischoff
10th – Ellie Link
11th Justine Froude
12th – Kierstie Bischoff

Most Outstanding:
9th – Lizzy Jurries
10th – Kerry Maas
11th – Lauren Black
12th – Miranda Norfleet
Coach Lerch
lerchp@parkhill.k12.mo.us

Two Get Through

Congratulations to Lizzy and Miranda on their 16th and 19th place finishes at the District 8 Championships to secure spots in the Sectional meet on Saturday, October 31st at Longview Community College. Lizzy and Miranda will compete against all other class 4 schools on Saturday, seeking a top 30 finish to move on to the State Meet in Jefferson City on the 7th of November. Once again, ALL teammates are welcomed to ride the bus out to the Sectional meet next weekend. Lizzy and Miranda would LOVE the support of their teammates at this meet as it is the fastest field of athletes we have collectively seen all season. Teams qualifying for the Sectional meet: Lee's Summit West, Lee's Summit North, St Teresa's Academy, Ray-Pec, Liberty, Truman, St. Joe Central and North Kansas City.
Congratulations to all athletes who competed int he District meet Saturday. The course was changed from a 5K to 2.6 miles to do dangerously slick conditions.
Varsity:
Lizzy Jurries -19:04
Miranda Norfleet - 19:22
Lauren Black - 20:33
Kerry Maas - 21:25
DeDe O'Toole - 21:40
Jessica Hayes - 21:53
Logan Tucker-Nelson - 22:39

Alternates:
Kierstie Bischoff - 21:04
Anna Schaeffer - 21:23
Audrey Rothers - 21:35
Justine Froude - 21:37
Ellie Link - 21:41

Thanks to the Norfleets for this week's snack bags and thanks to the following teammates who came out to show their support: Amy, Evan and Dana Willsey, Karlie Bischoff, Jessica Waddle, Erin Ringer, Shanelle Kudera, Hanna Walsh and Rachel Schisler. We would love to see even more girls out at LCCC on Saturday! Best wishes to Lizzy and Miranda on Saturday - WE KNOW YOU CAN DO IT!!!!!
We will see everyone at our banquet at the National Golf Course on Tuesday, October 27th at 6:00pm.



Coach Lerch
lerchp@parkhill.k12.mo.us

Cross Country Coverage

Check out the link below to see pictures in the Platte County Citizen featuring our very own girls CC team! Thanks to Mike Ringer for helping out with some photos for this spread.
http://www.plattecountycitizen.com/sports3.html
I will update the times and Sectional Qualifers on Sunday or Late Saturday night.
Coach Lerch
lerchp@parkhill.k12.mo.us

Districts Saturday!

The Class 4 District 8 meet is this Saturday, October 24th at Stocksdale Park in Liberty, MO! Please come out and support the following athletes in their races: Varsity- Lizzy Jurries, Miranda Norfleet, Lauran Black, Jessica Hayes, DeDe O'Toole, Kerry Maas and Logan Tucker-Nelson; Alternate Racers: Anna Schaeffer, Justine Froude, Kierstie Bischoff, Audrey Rothers and Ellie Link.
Schedule:
Load Bus and Leave PHS - 12:45
Varsity Girlas - 2:30
Varsity Boys - 3:00
Alternates (boys and girls) 3:30
Awards - 4:00
ETA back at PHS - 5:00pm
ALL teammates are welcomed to ride the bus with the runners - they would love to see you out at the park, cheering them on as they race to qualify for the Sectional meet next Saturday in Lee's Summit at Longview Community College. The top 30 individuals.top 4 teams qualify for the sectional meet on the 31st. Please show your team support by wearing one of your team t-shirts on Friday to school.

Thanks to ALL the girls who volunteered this weekend at the KC Marathon! As the marathon grows each year, it is extra important to have volunteer support- without you, the race would not happen! Coach Huff and I loved seeing you out on the course and loved hearing your cheer us on - getting a taste of our own medicine as you yelled to us to "keep running, keep your head up, eyes up, catch that girl, etc..." Thanks for taking time out of your Saturday to cheer on all the runners, we hope you were inspired to try a half-marathon or marathon some day! Thanks to: Amy W, Evan W, Dana W, Jane, Laura S, Anna S, Miranda H, Anna G, Chrissy L, Elle, Carley, Mackenzie, Abby, Jessica W, Miranda N, DeDe, Jessica H, Erin, Audrey, Maggi, Bailey, Ashley M, Jamie, Allyse, Kierstie, Karlie and Lizzy.

Coach Lerch
lerchp@parkhill.k12.mo.us