Inside Track and Field News

In a series of reading articles, here is a good one that is often overlooked.
Please read this and think how it applies to your training as we get into different phases of the season

Every athlete and every coach understands that hard work is a key to success. Athletes looking for an edge will train harder in an effort to outwork their opponents, teams going through a slump will try to “train their way out of it” by ramping up practices and workouts, and many athletes view working to exhaustion and beyond as a badge of courage and a sign of ultimate commitment.

But there’s another component of athletic success that’s too often overlooked, and that’s recovery. When athletes do too much or coaches push too hard, the regimen eventually becomes counterproductive–the body wasn’t designed to work without adequate rest. 

Rest and Recovery

Not over yet!

The Cross Country season is not over quite yet!

Have you turned in your uniform....so you don't get fined?

Did you go to Kansas for Rim Rock...or Arizona? Do you own a bunch of money for trips? Plan on our 25 lap runathon.....its a Run Raiser to help raise some money for YOU and these trips. If you don't add to this money, the total will be posted in December to your IC account and then you can pay online only.

The fundraiser runathon can be 25 laps (or 6.2 miles) on your own.....how boring for you huh? OR....get up to 5 people and form a team. ...5 runners run 5 laps each or alternate laps, until your team has completed the 25 laps.  You need a form from Coach....or on the website...Ask...friends, family, parent co workers, doctors, business in Parker or use social media to reach out. You are raising money for a team sponsorship for the amazing opportunity to run an out of state competition.

We will meet on the track on Thursday November 9th at 3:30 and begin around 3:50pm

Invite your friends to form teams too.....if they help raise money for you

AWARDS NIGHT: The season can't end until we give out our awards.....
We have 25 letter award winners/ Posted on the team spreadsheet 2017
We also have MVP, Coaches, and Titan awards, plus a few other special recognitions

We are planning a dinner....and a slideshow that we would like to start at 6:05, so please be here in the commons by 6pm. We will have an RSVP sent out soon

Regional Week Message

Welcome back to the blog
If this is your first time in a while, please look at some older posts for additional info on a variety of topics

REGIONAL TEAM: We have 18 runners and (2 alternates if we have rides). Our parent support has been very good and since we have a smaller list, we usually do not get a bus for this meet. This saves us money on transportation also. Our last trip had 3 students on the ride home.

Currently we have accounted for 12 of the 18 runners. We need rides for 6-8 more. If you are a senior student with permission from parents, you may drive (but check with me first). If we have parents that are planning on the drive and can leave Legend by 11:30am, please let Coach Miller know. If other arrangements have been made, just keep us in the loop so we can plan accordingly.

The drive (470) will be about an hour, which would get us to the course at 12:30 and give our Girls 90 mins to warm up. The Girls race at 2pm and the boys at 3pm. Just communicate to Coach Miller or Coach Gregston

Please make Wednesday and Thursday as normal as you can. I am excusing the runners for the entire day on Thursday with the expectation that they DO ATTEND any class in which they have a test or essential day planned. Just be ready to catch your ride by 11:30.

The other reason for the early excuse would be to be at Pioneer Elementary School to help volunteer for their running club run day at 8:00 am until 9:00 am. This is a great way for our runners to show off Legend and to get involved. I am asking that if any of our runners plan to be at Pioneer that morning to PLEASE LET ME KNOW!

OTHER STUFF:
Wednesday after school we will meet with the entire team to turn in uniforms and hear our senior speeches. This is an opportunity for our seniors to talk to the team one last time. This should be over by 4:45pm. Runners should try to run in the morning before school (late start) or after the meeting or an open period...just 20-30 mins max

KANSAS AND ARIZONA TRIPS: With some extra expenses for these trips, we would like to give another opportunity for a run raiser. If kids and families take advantage of our fundraising, we can reduce the costs and continue to make trips part of our culture.

We plan to hold a donation 10k relay on Nov 9th (still planning this). Donations will reduce the team amounts owed for either trip. The Arizona NXR race info is also on this blog

LAST THING: We will have an end of year awards night. In the past this has been a dinner and awards presentation. I am a bit busy right now, so all I have is the date: MONDAY NOV 6th

If anyone has time or feels like taking charge, please let me know. We have our commons reserved and that is about all for right now. We will have Letter and Sub Varsity awards, MVP and some special awards. If we do a cater dinner (BBQ last year) There will be a small fee to cover these costs as well....but we can try to make it reasonable. This is always a fun way to celebrate the season and be ready for spring track, summer running and next year Cross Country

Thanks for listening and let me know if I left anything out....

Coach Miller

NXN Southwest Arizona

This year, we will again field a group of our best runners to race at the Nike Team regional in Casa Grande Arizona. This is a qualifier to the national championships. The date is November 18th, and I am making plans and getting confirmation of those that are able to compete.

Due to the size of the meet and transportation, we will only be able to invite a small number. We are allowed to run more than one team, however I will be the only coach and as far as transportation goes, I can only get a 8 or 9 person car at the most. If there are many others and/or some parents that are willing to help out with the rental cars, then I am sure we can bring more runners.

We have hotel reservations at the Days Hotel in Mesa. The staff at this hotel has become a real fan of our team and its a favorite of ours. The address for the hotel is 333 Juanita in Mesa. If any parents want to join us, please make your reservations soon.

In past years, we fly out on Friday morning and try to return on Saturday or Sunday. I will make plane reservations for those who let me know they are flying with the team. I plan to do this by October 16th. Some of you may fly and/or stay with your parents and then would not owe any money besides food and the entry fee, etc.

I have sent out a google form to receive confirmation. See me if you are interested in this trip by Monday or Tuesday October 16-17

The cost for those traveling will be as close to $550 as I can. I will use some of our fundraising to try to reduce this amount. Our budget does not allow for the team/school to pay for this trip. Payment will be split with a deposit and one or two payments, then the goal is to pay for this trip by February 4th.

Some of you will also have our Kansas trip which will be similar and I can work with you  all to help with splitting up payments back to cover the team expenses.


The NXR trip is a great opportunity for a big meet experience and to meet some other great runners from around the country. Racing on this course will also give great exposure to a great time and posted results that can be viewed by college coaches with the possibility of continuing to run cross country or track in college.

Please let me know soon if you are interested in the trip, so plans can move forward

Coach Miller

Mental Monday Sept 18th

Highlights for this week:

4 days of practice this week. No TEAM practice on Friday-Saturday Run on your own at least one or two days. Non Kansas Runners....try a 30 min progression run

KANSAS TEAM: We leave Friday at 6:15am. Please arrive by 6am to load the bus

We will have a Kansas Team Group meeting on Wednesday in D208 at 3:20 (hurry hurry) then we will go to run

NON KANSAS: Your next meet is Tuesday Sept 26th at Chatfield Res..Info Soon

If you go to Kansas your next meet will be Sept 30th or TBD based on your grade and fitness

Sept 30th   DC Meet Sadalia
Oct 3rd  FS only
Oct 6th   Northglenn non FS
Oct 11th....League for ALL
Oct 19th- Regionals

Lettering.....The 6 point rule....or Coaches ....about 30% each week

Racing: 
Team Scores matter....Kick to the end......
Run by feel....not by watch.....and NO Turning your Watch Off at the finish line.....It costs us a place when you get passed.....

Awards.....Recognition

4 weeks....8 each for now

Look at the spreadsheet.....Look how many PR's.....Keep it up.....Your hard work is paying off

Last Week This Week....

Team Thoughts...

Last week was our 2nd meet at Centaurus Invite....the first race for many of our runners!
Some positives were....getting to the start line, when coaches are busy with timing the other races...Good job by some of the vets on the team.

Commitment: Being part of the team......WE > ME....I know we had some that "had" to leave early. The team awards are a reflection of everyone on the team and not just those in that race. We all work together. It was disappointing that some of the team just hung out by the tent and did not support the boys that finished 3rd in JV and 3rd in the Varsity division

Keep out on the course too...and cooldown by cheering for your teammates in the other races

After each race, you should cool down with a mile or more just to stay loose and then recover. When we warm up...we should begin 45 minutes before the race. Start with a 10 minute easy run then some leg swings and dynamic drills (together)...Then you have time for individual time - Its a good idea to get in a 2-3 min race pace run...to get the heart rate up. Go to the start line together and get in 2-3 good strides.

FOR LYONS: Bus leaves at 6:45 am so be at school by 6:30. Make sure to bring your bag home on Friday night so you are ready to go in the morning. Fill out the travel log.....pre meet info so we know your travel plans too. Also set some process goals....make the commitment to yourself and to the team

Since it is homecoming day...If you need to leave right after your race (this week)....just sign out. We will have a signout by the tent. The race schedule is posted in this blog and also sent out on Remind

Any questions, please talk to the coaches

Please remember the top practice routine to get better is consistency...Which means...be at practice everyday......make that your commitment! Homework, meetings, appointments should be rare and not reasons to miss practice.....Please communicate when you must miss practice. Some of you do this well by making up the run early...thank you!

We will also have picture day next week on Tuesday!

Good Better Best.
The long blue line.........Go Titans...Go XC.....Go Legend!!!

Homecoming and Lyons Meet 9/9

For Parents and Runners

With a lot going on this week, here is some info on Saturday. The meet is at Lyons High School which is about an hour drive. Please drive safely and plan on traffic with parking. They will charge $5 to help support the meet. No Dogs please. Our Bus leaves school at 6:45am sharp! All runners will be able to complete a info form from the website and Remind to tell us how they will get and leave the meet. We will also have a checkout signout sheet by the tent. We should have the tent located near the endzone in the grass. since this is homecoming, kids may leave once they have checked out if they need time to prepare for the homecoming dance, etc.

Speaking of Homecoming: We have an assembly and a parade that some of the kids are involved int. The Parade is on Wednesday after practice. WE NEED A TRUCK. Currently we do not have a vehicle to drive in the parade. Usually we have a parent volunteer to drive the slow trip from Legend to CIMS. Some of the team will sit in the back of a truck and toss candy. The rest of the team will walk behind. If you are able to help, please email Coach Miller or Coach Gregston or let us know.

We will also be asking the kids to bring in bags of small candy for the parade. This is a fun time for them to show off and represent our team and school

Runners: Please complete the Lyons form again this week found on the website and also on Remind. This helps us with transportation info and also with goal setting. We will have a return bus!

Any other questions, please reach out. We are busy again with homecoming and planning our next 3 weeks of meets, including our varsity (top 24) trip to Kansas along with fundraising.

Thanks for your support!

Coach and Coach