Twitter

I am going to start communicating via twitter and using text messages much less.  Please follow me at @coachmattrowe.  This will make communication much faster and easier.  If you do not have a twitter account, it's easy to sign up.

Just text the message: follow @coachmattrowe - to the number: 40404.  That's it.  It's easy to quit too if you're wondering.

It will be faster for me to get messages out, update parents on bus arrival times, reminders about races/deadlines/dinners etc., highlights from meets, and more.

For you, its as simple as getting a text.  I encourage all parents and athletes to follow me.  Thanks.

Nike Southwest Rankings

The Southwest Region is made up of all teams from Utah, Arizona, Colorado, New Mexico, and Nevada.  Here are the latest rankings (Lehi girls make the bubble list!) - Click Here.

Here is a link to the Nike Team Nationals website - Click Here.

Pre-Footlocker Race

DATE: Saturday, November 3^rd , 2012

LOCATION: American Fork High School 510 N. 600 E., American Fork.

TIME:7:30-8:30 AM Registration

   8:30 Girls Race

            9:00 Boys Race

COURSE: 5000 meters, Grass - Spikes recommended

REGISTRATION: $3.00 PER RUNNER

AWARDS GIVEN TO TOP 30 FINISHERS IN EACH RACE.

Coaches - This meet is an opportunity for all your Footlocker bound athletes to get in some competition between State and Footlocker. All athletes run as individuals - no team scores will be kept.

State Pics

 

CONGRATULATIONS EVERYONE!!!
Here are some pictures...more to come from other parents soon :)
CLICK HERE

State Schedule Change

I just found out that the schedule on runnercard has been wrong until now.  Every race has been moved up 30 minutes.  The girls are now scheduled to run at 2:00 and the boys at 3:30.  The bus will leave from the north parking lot at 11:00am.  You will be excused from class after 2nd period (10:30).  Everyone is invited and encouraged to come support the team, but only the following will be excused by me and will ride the bus:

Chance Hohneke - running
Dallin Griffin - running
Braden Smith
Derek Wilcox
Bosco Muhire
Tyson Raff
Joe Pickett
Shane Collier
Joe Blackburn
Connor Arnell
Sean Hagert
Kjeisten Secretan
Stewart Sheeley

Jackie Heaps - running
Maddy Kauffman - running
Kenzie Draper - running
Nicole Scharman - running
Emily Allen - running
Angela Blackburn - running
Mary Holdsworth - running
Emma Jarman
Tiffany Henderson
Kaylie Bartholomew

Region pics!

CONGRATS GIRLS VARSITY and to the boys who qualified for STATE!

Kenzie Draper, Emily Allen, Jackie Heaps, Nicole Scharman, Angela Blackburn

Maddy Kauffman and Emma Jarman not shown...

 Chance Hohneke

Dallin Griffin

Thanks to Angee Draper and Sarah Brown for taking pictures... Here are the links

HERE! and HERE! andHERE!

CONGRATS ON A GREAT SEASON EVERYONE!

State!

Congratulations to the girls varsity team and two members of the boys team who qualified for the State Championships.

Girls State Team
Jackie Heaps
Kenzie Draper
Maddy Kauffman
Nichole Scharman
Emily Allen
Angela Blackburn
Emma Jarman

Alternates:
Mary Holdsworth
Tiffany Henderson
Kaylie Bartholomew

Boys State Qualifiers
Chance Hohneke
Dallin Griffin

State Schedule:
Bus leaves Lehi HS at 11:15 am
Girls race at 2:30
Boys race at 4:00

The girls alternates and boys varsity team are encouraged to go on the bus with the team.

The boys Pursuit List is updated, please check it out.  If you are interested in going to the Footlocker meet in California and have NOT let me know, please email me at coachmattrowe@gmail.com to let me know ASAP.  It does not matter what number you are on the pursuit list, please let me know if you are interested or not.

Footlocker Info:

When:  November 29 - December 2.  (Leave Thursday morning and return Sunday night)

Where:  Walnut, Ca.  Hotel is in Industry, Ca. (http://www.pacificpalmsresort.com/)

What: http://footlockercc.com/west/

Cost:  Approximately $200 per person. 

Oct 1 - 5

Monday Oct 1 - (A-day) Early out.  Practice at 2:00 at the HS.

Tuesday Oct 2 - (B-day) Speed workout.  Non-conditioning students meet at the HS at 3:00pm.

Wednesday Oct 3 - (A-day) Distance.  Practice at 2:45 at the HS.  9th graders get there asap.

Thursday Oct - 4 (B-day) Prep Run.

Friday Oct 5 - (A-day) Region Championships at American Fork HS.  Bus leaves at 2:00.

JV Girls - 3:30
JV Boys - 4:00
Varsity Girls - 4:30
Varsity Boys - 5:00

Top four teams from the region qualify for the State Championships on Oct. 17th.  If your team does not qualify for the State Championships, you may qualify as an individual if you are one of the top 3 runners from a non-qualifying team.  

Park City Recap

I am really pleased with how well everyone ran on Friday at Park City.  It was a good, challenging course that many of you enjoyed and achieved PRs.  This is a perfect way to go forward to the Region Championships.

Park City Results: 25 teams

Girls JV - 5th place (Emma Jarman 6th overall)
Boys JV - 3rd place (25 second spread from 1st to 5th)
Girls Varsity - 6th place (Jackie Heaps 10th overall, 3 under 20:00)
Boys Varsity - 9th place (2 under 17:00)

Full Results

Park City invite pics

A beautiful day, beautiful course, and lot's of PR's!
 

 

CLICK HERE! for more pics :)

More Park City Info

Course:  The course is a wide open grass start and then proceeding onto a very wide trail network.

            There is plenty of room to pass the entire way.  The surface is 15% grass and 85% dirt.

            Moderate rolling hills are on most of the course.

Location : The course is at Quinn’s Junction athletic fields and the National Ability Center.

Directions: If coming on I-80 take the silver creek junction exit onto Hwy 40 East.

            Go 2-3 Miles on Hwy 40 to the Park City exit (Hwy 248)

            Turn Right on 248 to Park City.  Then immediate right again at the first light.

            Start line and finish is the Baseball field.

            If coming from Heber on 40, just take the 248 exit and turn left, then follow the rest.

Click for UPDATED SCHEDULE

The bus will leave at 2:00pm, students will get checked out at 1:30.

Bob Firman

Girls do know how to have fun...
 

Congrats for taking 7th out of 94 schools!
Click HERE for more photos :)

Sep 24 - 28

Monday Sep 24 - Minimal Monday, school gets out at 12:25.  Practice is at 1:15 at the High School.

Tuesday Sep 25 - A-day.  Practice at 2:45 at the HS.  9th graders get there asap.

Wednesday Sep 26 - B-day.  Practice during B4 class.  Non-conditioning students at 3:00pm at cemetery.

Thursday Sep 27 - A-day.  Practice at 2:45 at the HS.  9th graders get there asap.

Friday Sep 28 - B-day.  Race at Park City Invitational.  CLICK HERE FOR THE UPDATED SCHEDULE.  The bus will leave from the north faculty parking lot at 2:00.

Click here to watch the girls varsity race and the JV girls race from Bob Firman Invitational in Boise.

Nebo Schedule

Let's all show up to practice so we can know the schedule

Everyone gets checked out at 1:30pm, Bus leaves at 2pm.

Coaches-

We have had an INCREDIBLE response this year to the Nebo Invitational.  We have over 1000 athletes racing from at least 25 schools, which is significantly more than we've ever had, and WAY more than we were expecting to have on our course.  Because of these numbers, we are going to make a couple changes to our races.  I apologize for the short notice of it, but we're doing our best to ensure accuracy, safety and good races for all athletes.  We are going to split the JV races into Frosh/Soph and Jr/Sr Races.  Because we are adding two additional races, we would like to start at 3:30, rather than 4:00 as is currently scheduled.  So, here's the schedule we'd like to use:

• 3:30--Frosh/Soph Girls
• 4:00--Frosh/Soph Boys
• 4:30--Jr/Sr Girls
• 5:00--Jr/Sr Boys
• 5:30--Varsity Girls
• 6:00--Varsity Boys

Herriman Invite

Way to go girls...2nd place!
 

It's always a good time at XC!...even when you are waiting 2 hours for your race :) 

 

The "MUTHA CUSSA"

 

 

Doing the "Ready to Race" dance...

DO YOU WANT MORE? WEll then, CLICK HERE! and HERE! (Thanks Angee Draper)

Sep. 10 - 14

Monday Sep 10 - (b-day) distance run.  60 minute LSD.  Non Conditioning students meet at the cemetery at 2:00.

Tuesday Sep 11 - (a-day) speed workout.  Practice at the HS at 2:45.

Wednesday Sep 12 - (b-day) distance run.  Non Conditioning students meet at the cemetery at 3:00.

Thursday Sep 13 - (a-day) prep run.  Practice at the HS at 2:45.

Friday Sep 14 - (b-day) Herriman Invitational.  Bus leaves at 1:30.  Meet schedule and directions can be found HERE.

Soldier Hollow

Congrats to the Varsity girls! #1

Way to go everyone! for more pictures click HERE!

I had a hard time getting pictures of everyone today...Sorry if you don't see yourself :) 

Schedule Sep. 3 to Sep. 8

Monday Sep. 3 - No school. No organized practice.  60 minute run on your own.

Tuesday Sep. 4 - (b-day) Speed workout.  Non Conditioning students meet at Wines Park at 3 pm.

Wednesday Sep. 5 - (a-day) distance workout.  Practice at 2:45 at the HS.  9th graders get there ASAP.

Thursday Sep. 6 - (b-day) Speed workout.  Non Conditioning students meet at the HS at 3pm.

Friday Sep. 7 - (a-day) Prep run.  Practice at the HS at 2:45. 9th graders get there ASAP. 

Saturday Sep. 8 - Race at Soldier Hollow.  Bus leaves the HS at 7am.  Schedule posted HERE!

DIRECTIONS TO THE RACE FOUND HERE!!!!!!!!!!

Pre-Region 2012

Great race everyone!

CLICK HERE for more photos :)

Aug. 27 - Aug 31

Monday Aug 27 - Early out.  Practice at 2:30 at the High School

Tuesday Aug 28 - B-day practice for conditioning students.  Non-conditioning students meet at the cemetery at 3pm. (prep run).  Team dinner at Brock Brown's house at 6pm.  248 East 1210 south.

Wednesday Aug 29 - Pre-Region meet at American Fork High School.  Girls run at 7pm, and boys run at 7:30.  The bus will leave from the north faculty parking lot at 5:45pm.

Thursday Aug 30 - B-day practice for conditioning students.  Non-conditioning students meet at the cemetery at 3pm.

Friday Aug 31 - A-day practice at the high school at 2:45.  9th graders get there asap.

Lehi vs Westlake

1st meet of the season...You all did amazing!
 

  

click HERE for more :)

A great start to a GREAT SEASON!!

Week of Aug. 20 - 24

Monday August 20th - Practice is at 3pm.  It will be a prep run (30 minutes) since we have a race the next day.  Training room will be available if someone needs an ice-bath.  The warmups that we ordered over the summer should also be in, and will be passed out after practice.  If you don't have your uniform yet, you will need to come to pick it up on Monday before noon.  I will be there at 7:30am in room 137.

Tuesday August 21st - Race day.  Schedule change -  The race will begin at 6:30 (previous schedule said 7pm).  There will only be two races - The girls (6:30pm) and the boys (7pm).  This is the Alumni meet meaning parents, siblings, and actual alumni can join in the race.  The meet will be held at Olympic Park in Lehi, the address is 1650 North 2650 West.  There is no bus for this meet.  Please have runners there by 5:30.

Wednesday August 22nd - B-day.  Distance run for practice.

Thursday August 23rd - A-day. Prep run for practice.

Friday August 24th - Race day.  Highland High Invitational at Sugar House Park (1400 East 2100 South, SLC).  The bus will leave at 1:30.  Students will be checked out at 1:15 (9th graders at 1:00pm).  Once checked out, please meet in the north faculty parking lot and wait for the bus.  Here is the for the races: 

Frosh/Soph Girls - 4:00 pm
Frosh/Soph Boys - 4:15 pm
JV Girls - 4:45 pm
JV Boys - 5:00 pm
Varsity Girls - 5:30 pm
Varsity Boys - 5:45 pm 

High Altitude Camp 2012

It was a great camp!
If you want to see more...400 pictures more... click HERE!

GO LEHI XC!
 

hmmm....which group is the toughest? 

August 13 - 17 schedule

Monday - 7:45 am
Tuesday - 3pm
Wednesday - 3pm
Thursday - 8pm
Friday - 3pm

Night Run!

Hello everyone! Hopefully you see this soon enough....

the night run for tonight is at the high school. Meet at 8 o clock.

Tomorrow will be destination Friday. Meet at the gas pumps at Smith's at 7:45. We will head to a trail from there.

See ya soon!

Team T-Shirt

This is the $15 shirt that you can purchase at the financial office.  Team members, parents, siblings, and anyone else can purchase this shirt to show support for the team - click here to see what it will look like 

Review from Parent Meeting

Every runner must have a physical on file with the school and also turn in the try-out checklist.  Both of those papers can be picked up at practice with me.  July 16th is the deadline to turn those in.

It will be beneficial for all members of the team to get into the B8 conditioning class.  This allows us to have practice during 4th period on B-days.  9th graders can be a part of this class as well.  Please get into this class if at all possible.

The participation fee for all members of the team is $60.  This is to be paid in the financial office.  This year's team t-shirt will also be paid to the financial office.  The cost of the shirt is $15.  Family members can also purchase additional t-shirts for the same price in the financial office.  T-shirt purchase is not mandatory.

In a few days a link will be added to this website where team members and parents can buy this seasons warmups, etc.  The link will be titled "get your 2012 Lehixc gear".  These are not required items and therefore you can purchase as much or as little as you want.  Some of the items available will be adidas warmups with name embroidered,  adidas team shorts, adidas team tights - both long and short, and shoes.  Once they become available, the deadline to order these items will be July 16th.

Cross country camp will be held August 2-4.  This will not be an overnight camp, but will be held in American Fork canyon.  The cost of the camp is $55, the deadline for this is also July 16th.  Checks should be made out to North Valley Track Club and given to Coach Rowe, Coach Hays, or Jill Heaps.  To keep the costs low, we need to have lots of parent volunteers for this camp to go and be successful.  If you are able to help with driving, food prep, running assistance, or anything else - please contact Jill Heaps (jillheaps@gmail.com)

Please don't hesitate to contact me if you have any questions or concerns about anything.

MR

Parent Meeting

There is a Parent Meeting at 7pm on Wednesday, June 27th.  The meeting will be held in the commons/lunchroom area of the school.  Members of the team do not need to attend.  I hope to see you there.

MR

Your Homework - Due Wednesday the 13th

We need to calculate an individual goal for each of you for the upcoming season.  For some of you this will be easy to figure out, for others it may take some extra calculations while estimating a bit.  We want to calculate goal because we will be running all of our intervals, tempo runs, and hill workouts according to your goal time.

Making a goal for the season should be something that is based on your past experiences, should challenge you, and be a calculation rather than a plain guess.  As you know, its more difficult in XC than track to know what your PR (personal record) is because the courses are so different and we don't always get to run the same courses every season.  Some are dirt hills and a full 5k while others are flat grass barely pushing 3 miles.  This is ok, we can still figure out an appropriate goal for each of you.    

No matter if you've been on the team for a few years, running XC for the first time, or just moved in, you'll find yourself in 1 of 3 categories.  So read through each group to find out how you will calculate your goal.  Remember, this doesn't have to be an EXACT calculation.  I want each of you to think BIG, but also be realistic.  If your goal is too hard - practices could be very frustrating not hitting your times.  My expectations for each of you is to be 30-60 seconds faster than last season.  If you feel confident that you can take more time off - great, go for it.

Group 1 (If you have raced the state course) - This group should be the easiest goal time to figure out.  Also, this should probably be the smallest group that we have on our team.  We'll use the state course because it is our end goal - right!  We want to be our fastest as State so it makes sense to use that course as our measuring stick.  Here is your calculation: subtract 30 - 60 seconds from your state time.  For example, Braden Smith ran 17:20 at the State Meet.  A good goal for him would be somewhere between 16:20 and 16:50.

Group 2 (Based off your best 3200) - Many of you just finished track season and at some point ran the 3200.  The 3200 can be a great indicator of your 5k time, but the calculation is a bit more complicated.  First, we need to convert your 3200 time into an estimated 5k time.  Here is your calculation:  Take your best 3200 time then figure out the 400 meter splits for that time.  Then add 3 seconds to that 400 split.  Next, take that TIME and multiply it by 12.5. (remember, you are multiplying minutes and seconds).  Finally, we want to improve that time - 15-25 seconds, so subtract 15 to 25 seconds for your goal time.  Here is a link to a time calculator that will make dividing and multplying times easier.    Example:  a PR of 12:00.  12:00/8 = a 1:30 or 90 second 400 meter split. Add 3 seconds = 1:33.  1:33 x 12.5 = 19:22.  Now we want to improve that time - 15-25 seconds.  So a good goal for a 3200 runner with a PR of 12:00 would be between 18:57 and 19:07.

Group 3 (Everyone else) - If you are in this group then I must assume that you haven't run XC before or haven't been timed in a 3200 recently or ever.  That's ok.  You're first goal will be to survive the first few weeks.  You can do it!  I promise.  While surviving, we'll be able to calculate a good goal by seeing how well you perform in the practices.  If you're competing well with one group of runners on the team, then you probably should have similar goal-times.  If you feel like you can go harder or faster consistently, its probably ok to make a jump up.  Just stick with it and keep communicating with your coaches and we'll figure it out.

Your homework is to come on Wednesday with a goal-time in mind for the season.  So, complete the calculation, do some soul-searching, and figure out YOUR PERSONAL GOAL-TIME.  It's going to be a great season!

                        

Summer Schedule Info

Attention all current LehiXC team members, and next year's 9th and 10th graders from Lehi Jr. and Willowcreek Middle School.  Here is our tentative schedule for the summer, so you can make appropriate summer plans.


June 11th - July 13th (Mon, Wed, Fri) @ 7:45am

July 16th - everyday practice begins

Aug 2-4, Cross Country Running Camp (click for more info)

We will also have fundraising opportunities, parent meetings, and much more information coming so check back often to stay informed.