2010 EHS Boy's Cross-Country Information Packet
2010 EHS Boys Cross-Country
Introduction
I am very excited for the 2010 Cross-Country season, as I am looking forward to see who is willing to step up and compete, not only for personal best times, but to be contributing members of the varsity team. During the past eleven years, Edwardsville has reached the IHSA State Finals ten times. During that run, we have had five All-State performances and a 7th place team finish. This year it may be difficult to expand our streak of IHSA State appearances to 3 consecutive years. In fact, one of the best teams in the state is in our own Conference, O’Fallon. The key is simple. The key is mileage. The key is you! Do you have what it takes to put us over the edge? If you think you do, the journey starts now! As you read through this sheet, begin to think about your goals for 2010/2011 season. I look forward to working with all of you this summer.
Goals for 2010
--Increase Mileage Club Memberships (over 50% of the team)
--Madison County Champions
--SWIC (Conference) Champions
--Regional Champions
--Top three at Sectional
--Top 20 at the IHSA State Cross-Country Championships
--Two All-State Runners
--Seven runners under 16:00 at Peoria
Can we once again emerge as one of the top teams in Southern Illinois? If the answer is yes, then you must start preparing today! O’Fallon will be great this season, can we be better?
Information
Personal Goals: Cross-country is great, in that it gives an individual a chance to shine, but it also holds 5-7 guys accountable as well. You never know when we are going to need someone to step up and run a big race. Last year we were hit with an injury bug that affected three of our top seven runners. We were able to persevere, but barely qualified. You must get yourself in a position to run to the best of your ability. If you cheat yourself, you also cheat the team! We need to be deeper this year. We need the front of our pack to be faster and the back of our pack to grow! Who is going to step it up this year?
Mileage Club: In 2005, the EHS Mileage Club was born. This is a tradition I will keep for the remainder of my coaching! The ingredients to become a Mileage Club member are easy: hard work, determination, dedication, desire, and commitment. Here are the requirements: during the summer, returning athletes are expected to run a minimum of 500 miles. Freshman and first year runners are asked to run a minimum of 350 miles. Athletes are to keep individual logs and diaries and keep track of their mileage. This is a prestigious club and athletes are asked to be honest about their mileage. Your reward for accomplishing the mileage goals will be a specially designed Mileage Club T-shirt, only available to EHS distance runners. This year I am going to allow conversions for cross-training. Here is the break down:
--Running counts mile per mile. Your run five miles, you add five miles to your list.
--Bicycle conversions: Six miles of biking equals one mile of running. A 30 mile bike ride equates to 5 miles of running.
--Aqua jogging or Swimming: We will try to get into the pool some this summer. You can also go on your own. For pool workouts, 7 minutes of swimming or aqua jogging will equal 1 mile of running. So, 35 minutes in the pool equals 5 miles. This is continuous movement, not just hanging out at a friends pool.
Mileage Log: Keep track of your mileage each day. Be sure to label your daily mileage as R (running), B (biking), or S (swimming/aqua jogging). If you cross-train that day, for example run and bike, label it RB. I recommend keeping track of your mileage on a data base. Worse case scenario, write it down. I may try to use a website to track our mileage. More to come on that information.
Road Racing: I am not a huge fan of road racing over the summer, but I will allow you to run three road races. The only race I will encourage you to run is Mud Mountain on July 24, 2010. You may choose up to two additional area races if interested.
Camps: Several coaches approached me about summer camps. The coaches are committed to putting Southern Illinois on the cross-country radar. You may attend up to two camps this summer. I would suggest Coach Burnett at O’Fallon or any camp at a major university.
Summer Schedule:
5-30 through 6-12: Rest and Recovery. NO RUNNING!!!! (Entering freshman or those who did not compete at Sectionals may start some running on 6/6).
6-13 through 6-19: Cross training and some running. You can count this in your summer mileage, but your total for the week should max out at 20 miles running or 35 miles total with the cross-training conversions!!!
6-20 through the start of school: Run your miles and log them in! Keep good journals!!!
Conditioning Schedule:
Our first organized conditioning session will be on Monday, June 21 at 6:30 at the EHS Track. During the summer, we will plan on doing core daily. If some athletes want to get into the weight room, we will try to make it available two to three times a week. We will plan all summer sessions to start at 6:30 p.m. If we need to set up a morning schedule, too, please let me know early on during the summer. Try to get your work schedules to work with the conditioning schedules.
We will try to meet at different locations throughout the week. Here is a tentative breakdown:
--Monday: EHS Track.
--Tuesday: Cross-Country Course (plan on sand volleyball afterwards on occasion) O’Fallon and other teams may try to join us on occasion..
--Wednesday: EHS Track.
--Thursday: Host Run (see below). We will also have a morning session in O’Fallon for athletes interested in running with O’Fallon. Coach Burnett from O’Fallon will be present.
--Friday: Township Park.
@ Many of the coaches of the Southwestern Conference have discussed our teams training together on occasion to help everyone out. Expect to see O’Fallon, Collinsville, and other schools on occasion.
@ We will train with Lockport for part of the week during the summer.
Thursday Night Host Runs: Another great tradition is our Thursday Night Host Runs. Each athlete can have the opportunity to host one run over the summer. Each Thursday we go to a different house and run from that location. This gives the athletes a chance for a change in scenery. If you plan to host a run, please include a small meal for the kids after the run. Most parents make hot dogs or pasta. Remember, they are growing teenagers and eat almost anything. Usually parents have games, movies, swimming or events planned for the athletes after dinner. These tend to be a lot of fun and help to build team unity.
Cross-Country Picnic: The Edwardsville Cross-Country Booster Club and Edwardsville Cross-Country Coaches will again hold the Edwardsville Cross-Country Picnic at Glik Park in Edwardsville. The event is expected to be held on Saturday, July 10, or July 17, 2010 from 11:00 until 2:00 (or later). Athletes and their families are encouraged to attend! More information will be handed out during the summer.
Soda Mile: We will once again have the team soda mile. More info to follow!
Ice Cream or French Fry Run: We will have a running challenge that involves food again this year! More info to come!
Mud Mountain: The 13th Annual Mud Mountain 5k Classic will be held on Saturday, July 24, 2010. Please note, this event is scheduled much earlier than years past! All athletes are encouraged to run. We are also looking for volunteers to help us with the event. Please contact us if interested.
http://www.mudmountain.org: I will try to update summer information on our website during the summer. Please check the site every few days. Thank you to Tom Atwood for his hard work on maintaining the site!
Contact Information: Please feel free to contact Coach Patrylak at anytime. My cell is 567-5792, home phone is 344-7040, and email is gpatrylak@ecusd7.org or goosepatry@aol.com or geo_roxpatrylak@att.net. If it helps you keep up your logs, keep them on the computer and email them to me weekly.
Rules: All athletes will be required to attend a Code of Conduct meeting at the start of the school year. This meeting will cover most rules. In addition, I would like to add some of the following:
--Respect your teammates: Cross-country develops more than teams, it develops families. Each person is an important part of our family. Treat everyone respectfully.
--Profanity will not be accepted. Team exercises will be used to curve this habit. Excessive remarks can lead to the removal from the team.
--Check your shoes. The only equipment you are required to buy for cross-country is a good pair of shoes. As a rule of thumb, start the summer with a new pair of shoes and start a new pair at the start of the school year. Broken down or improper shoes lead to most injuries.
--If you feel a pain or have an injury, tell the coaching staff immediately. Trying to be Superman early can lead to missing a chunk of the season later! Your health and safety is a priority.
--Conditioning is not mandatory, but is highly encouraged. Please try to attend!
--Due to IHSA rules, coaches can not be present for all conditioning. Juniors and Seniors should lead the way on these days. If you are a concerned parent (especially if your child is a freshman or sophomore), you are welcome to stay at the conditioning or tag along on foot or bike! Parents, siblings and former athletes are always welcome and are encouraged to go for a run.
Coach P’s Philosophy: “I do not make athletes! I will never take the credit for exceptional performances or the blame for pathetic ones. Everyone is responsible for himself! I can not make you a great runner. I will put the proper workouts and requirements in front of you, but it is up to you to follow standards, goals, and workouts I lay out. If you follow the plan, put in the miles, do the work, and try your hardest, you will be successful. Osmosis is not part of cross-country! YOU have to put the work in! YOU determine what quality of runner you will be!”
Conclusion
Last year we put Edwardsville and Southern Illinois back on the map for IHSA class AAA. Our goal this year is nothing different. I anticipate another successful cross-country season at EHS, but it is up to you do decide just how successful we can be. Make sure you do the things to get ready for the season. Be smart, be safe, and do the right things this summer. I hope everyone has an enjoyable summer and I hope I see you frequently!
Contact Information: Prior to our first practice, I would appreciate if all parents could send me an email to any of the previous mentioned addresses with the following information:
Athlete’s Name
Athlete’s Date of Birth
Athlete’s year in school
Address
Phone number
Athlete’s Cell
Athlete’s Email
Athlete’s T-Shirt Size
Parents Names
Parent Address (if different)
Parent Phone (if different from home phone)
Parent Cell Phone
Parent Email Address
Thank you and have a great summer of training!
George Patrylak
Special Education Teacher
Head Cross-Country Coach
Assistant Boy’s Track and Field Coach
Edwardsville High School
Introduction
I am very excited for the 2010 Cross-Country season, as I am looking forward to see who is willing to step up and compete, not only for personal best times, but to be contributing members of the varsity team. During the past eleven years, Edwardsville has reached the IHSA State Finals ten times. During that run, we have had five All-State performances and a 7th place team finish. This year it may be difficult to expand our streak of IHSA State appearances to 3 consecutive years. In fact, one of the best teams in the state is in our own Conference, O’Fallon. The key is simple. The key is mileage. The key is you! Do you have what it takes to put us over the edge? If you think you do, the journey starts now! As you read through this sheet, begin to think about your goals for 2010/2011 season. I look forward to working with all of you this summer.
Goals for 2010
--Increase Mileage Club Memberships (over 50% of the team)
--Madison County Champions
--SWIC (Conference) Champions
--Regional Champions
--Top three at Sectional
--Top 20 at the IHSA State Cross-Country Championships
--Two All-State Runners
--Seven runners under 16:00 at Peoria
Can we once again emerge as one of the top teams in Southern Illinois? If the answer is yes, then you must start preparing today! O’Fallon will be great this season, can we be better?
Information
Personal Goals: Cross-country is great, in that it gives an individual a chance to shine, but it also holds 5-7 guys accountable as well. You never know when we are going to need someone to step up and run a big race. Last year we were hit with an injury bug that affected three of our top seven runners. We were able to persevere, but barely qualified. You must get yourself in a position to run to the best of your ability. If you cheat yourself, you also cheat the team! We need to be deeper this year. We need the front of our pack to be faster and the back of our pack to grow! Who is going to step it up this year?
Mileage Club: In 2005, the EHS Mileage Club was born. This is a tradition I will keep for the remainder of my coaching! The ingredients to become a Mileage Club member are easy: hard work, determination, dedication, desire, and commitment. Here are the requirements: during the summer, returning athletes are expected to run a minimum of 500 miles. Freshman and first year runners are asked to run a minimum of 350 miles. Athletes are to keep individual logs and diaries and keep track of their mileage. This is a prestigious club and athletes are asked to be honest about their mileage. Your reward for accomplishing the mileage goals will be a specially designed Mileage Club T-shirt, only available to EHS distance runners. This year I am going to allow conversions for cross-training. Here is the break down:
--Running counts mile per mile. Your run five miles, you add five miles to your list.
--Bicycle conversions: Six miles of biking equals one mile of running. A 30 mile bike ride equates to 5 miles of running.
--Aqua jogging or Swimming: We will try to get into the pool some this summer. You can also go on your own. For pool workouts, 7 minutes of swimming or aqua jogging will equal 1 mile of running. So, 35 minutes in the pool equals 5 miles. This is continuous movement, not just hanging out at a friends pool.
Mileage Log: Keep track of your mileage each day. Be sure to label your daily mileage as R (running), B (biking), or S (swimming/aqua jogging). If you cross-train that day, for example run and bike, label it RB. I recommend keeping track of your mileage on a data base. Worse case scenario, write it down. I may try to use a website to track our mileage. More to come on that information.
Road Racing: I am not a huge fan of road racing over the summer, but I will allow you to run three road races. The only race I will encourage you to run is Mud Mountain on July 24, 2010. You may choose up to two additional area races if interested.
Camps: Several coaches approached me about summer camps. The coaches are committed to putting Southern Illinois on the cross-country radar. You may attend up to two camps this summer. I would suggest Coach Burnett at O’Fallon or any camp at a major university.
Summer Schedule:
5-30 through 6-12: Rest and Recovery. NO RUNNING!!!! (Entering freshman or those who did not compete at Sectionals may start some running on 6/6).
6-13 through 6-19: Cross training and some running. You can count this in your summer mileage, but your total for the week should max out at 20 miles running or 35 miles total with the cross-training conversions!!!
6-20 through the start of school: Run your miles and log them in! Keep good journals!!!
Conditioning Schedule:
Our first organized conditioning session will be on Monday, June 21 at 6:30 at the EHS Track. During the summer, we will plan on doing core daily. If some athletes want to get into the weight room, we will try to make it available two to three times a week. We will plan all summer sessions to start at 6:30 p.m. If we need to set up a morning schedule, too, please let me know early on during the summer. Try to get your work schedules to work with the conditioning schedules.
We will try to meet at different locations throughout the week. Here is a tentative breakdown:
--Monday: EHS Track.
--Tuesday: Cross-Country Course (plan on sand volleyball afterwards on occasion) O’Fallon and other teams may try to join us on occasion..
--Wednesday: EHS Track.
--Thursday: Host Run (see below). We will also have a morning session in O’Fallon for athletes interested in running with O’Fallon. Coach Burnett from O’Fallon will be present.
--Friday: Township Park.
@ Many of the coaches of the Southwestern Conference have discussed our teams training together on occasion to help everyone out. Expect to see O’Fallon, Collinsville, and other schools on occasion.
@ We will train with Lockport for part of the week during the summer.
Thursday Night Host Runs: Another great tradition is our Thursday Night Host Runs. Each athlete can have the opportunity to host one run over the summer. Each Thursday we go to a different house and run from that location. This gives the athletes a chance for a change in scenery. If you plan to host a run, please include a small meal for the kids after the run. Most parents make hot dogs or pasta. Remember, they are growing teenagers and eat almost anything. Usually parents have games, movies, swimming or events planned for the athletes after dinner. These tend to be a lot of fun and help to build team unity.
Cross-Country Picnic: The Edwardsville Cross-Country Booster Club and Edwardsville Cross-Country Coaches will again hold the Edwardsville Cross-Country Picnic at Glik Park in Edwardsville. The event is expected to be held on Saturday, July 10, or July 17, 2010 from 11:00 until 2:00 (or later). Athletes and their families are encouraged to attend! More information will be handed out during the summer.
Soda Mile: We will once again have the team soda mile. More info to follow!
Ice Cream or French Fry Run: We will have a running challenge that involves food again this year! More info to come!
Mud Mountain: The 13th Annual Mud Mountain 5k Classic will be held on Saturday, July 24, 2010. Please note, this event is scheduled much earlier than years past! All athletes are encouraged to run. We are also looking for volunteers to help us with the event. Please contact us if interested.
http://www.mudmountain.org: I will try to update summer information on our website during the summer. Please check the site every few days. Thank you to Tom Atwood for his hard work on maintaining the site!
Contact Information: Please feel free to contact Coach Patrylak at anytime. My cell is 567-5792, home phone is 344-7040, and email is gpatrylak@ecusd7.org or goosepatry@aol.com or geo_roxpatrylak@att.net. If it helps you keep up your logs, keep them on the computer and email them to me weekly.
Rules: All athletes will be required to attend a Code of Conduct meeting at the start of the school year. This meeting will cover most rules. In addition, I would like to add some of the following:
--Respect your teammates: Cross-country develops more than teams, it develops families. Each person is an important part of our family. Treat everyone respectfully.
--Profanity will not be accepted. Team exercises will be used to curve this habit. Excessive remarks can lead to the removal from the team.
--Check your shoes. The only equipment you are required to buy for cross-country is a good pair of shoes. As a rule of thumb, start the summer with a new pair of shoes and start a new pair at the start of the school year. Broken down or improper shoes lead to most injuries.
--If you feel a pain or have an injury, tell the coaching staff immediately. Trying to be Superman early can lead to missing a chunk of the season later! Your health and safety is a priority.
--Conditioning is not mandatory, but is highly encouraged. Please try to attend!
--Due to IHSA rules, coaches can not be present for all conditioning. Juniors and Seniors should lead the way on these days. If you are a concerned parent (especially if your child is a freshman or sophomore), you are welcome to stay at the conditioning or tag along on foot or bike! Parents, siblings and former athletes are always welcome and are encouraged to go for a run.
Coach P’s Philosophy: “I do not make athletes! I will never take the credit for exceptional performances or the blame for pathetic ones. Everyone is responsible for himself! I can not make you a great runner. I will put the proper workouts and requirements in front of you, but it is up to you to follow standards, goals, and workouts I lay out. If you follow the plan, put in the miles, do the work, and try your hardest, you will be successful. Osmosis is not part of cross-country! YOU have to put the work in! YOU determine what quality of runner you will be!”
Conclusion
Last year we put Edwardsville and Southern Illinois back on the map for IHSA class AAA. Our goal this year is nothing different. I anticipate another successful cross-country season at EHS, but it is up to you do decide just how successful we can be. Make sure you do the things to get ready for the season. Be smart, be safe, and do the right things this summer. I hope everyone has an enjoyable summer and I hope I see you frequently!
Contact Information: Prior to our first practice, I would appreciate if all parents could send me an email to any of the previous mentioned addresses with the following information:
Athlete’s Name
Athlete’s Date of Birth
Athlete’s year in school
Address
Phone number
Athlete’s Cell
Athlete’s Email
Athlete’s T-Shirt Size
Parents Names
Parent Address (if different)
Parent Phone (if different from home phone)
Parent Cell Phone
Parent Email Address
Thank you and have a great summer of training!
George Patrylak
Special Education Teacher
Head Cross-Country Coach
Assistant Boy’s Track and Field Coach
Edwardsville High School
posted by Coach at 9:59 AM
