Team News 26.7.15

Hi guys

Great to see 75 out of the team of 83 on Thursday night and lots of parents too…it was so neat to see you guys meeting others and already starting to get together with your teams.  Thanks for all coming along and especially to those who traveled from  Rakaia, Ashburton…. and lots of other places all over Canterbury to get there! Thanks to Daryl Anderson for taking photos of you all. A HUGE thanks to Karen Theobald and her team for all their work with the uniforms – it is fantastic to have you in all of your gear from our first meeting. Thanks to Emma Cantwell, Shirley-Anne Collins and Lyn Miles for coming along. Thanks also to Thomas and Emilie for their Captains’ talks and to the managers and others who helped on the night too!

Lots of news, so read on….
1. TRAINING
Hopefully you are all following the schedule and filling out your log, now you have a hard copy. Week three is more base work, hopefully you are starting to feel fitter… – OUR FIRST TEAM TRAINING RUN IS  – THIS MONDAY – 27 JULY 4.30-5.15pm, ROTO KOHATU RESERVE, airport end of Sawyers Arms RoadHarewood/Casebrook – it is right at the end of Sawyers Arms Road (can be called Sawyers Arms Reserve also).IT COULD BE WET  – recommend gumboots/strong shoes for parents! Please try to get there on time and make sure your captain signs you off on the roll – there will be a sign with your team. If you arrive earlier, please sign off your name and get ready to run! Remember we run in ALL conditions ….so wrap up warm and have your training jacket! Russley and Johns Road can be pretty busy at that time of night, so maybe come via another road initially

– Next Training Run/Race:  4.30pm Tuesday 4 August at Woodend Domain – Travel on the Northern Motorway and the Main North Road and turn right into Woodend Beach Rd (after Sandhills Road on your right) just before the Woodend Tavern, do not go into Woodend township. Travel right to the end of this road, past the Woodend Christian Camp on your left, to the road end.  There is a car park at the Domain. We will do some hill work (hill springing) on the sand dunes and the beach as well as a run in the forest. Playgrounds available for the little ones and bring your thermos if you need coffee.
 
2. Team Booklet
We have your photo, we now need some information about you to share with the rest of the team. Can you please fill in this online form by SATURDAY 1 August (so do it now – takes a couple on minutes!). Click here: http://1drv.ms/1LJxcEc


3. PSC CANTERBURY SINGLETS
You will have the singlet to lend for the next nine weeks. Please always wear it with pride! PLEASE DO NOT WEAR YOUR SINGLET in inter-club races if you belong to a club, especially not in the Canterbury Road Championships. You may wear them at training sessions (or your Polo), club runs (if your club lets you), some lower key races (eg Port Hills CC, Marylands Relay etc.) and PSC races (eg at Heathcote). If unsure, please email me and ask your club captain if in a club. Singlets will be collected in AFTER your race on September 24 before you go to the Pools. Please don’t label them or put face paints or anything on them.

4. Uniforms
Please do not name your loaned Canterbury singlet, but its a good idea to name your polo and shorts, jacket (if ordered) as they can easily get mixed up at trainings. The best places to name the black jacket are inside the front pocket or on the collar- even a strip of electrical tape and vivid marker work well.

If you need to change your singlet size, collect uniform/training log or have any other queries please see Karen Theobald at training or phone 027 685 5675 or email karen.theobald@xtra.co.nz

 
5. SHOE CLINIC
Please, please support the Shoe Clinic at Westfield Riccarton. They support us big time with prizes and bags (you got one on Tuesday). They also subsidise our POLO SHIRTS by about 50%. You may be able to get shoes and gear cheaper elsewhere but they give great service, 30 day shoe guarantee and they are our sponsors. Try Kevin and Shaun first.6. SPIKES
If you have some running spikes you would like to sell, please bring them along to training meetings. Spikes are not essential but can be a real advantage in wet conditions. We have about eight pairs to give away – see me,- they are available for a donation that will got to Ella Benn (2013 team member)

7. NO RETURN
As you know, we all travel to and stay together in Blenheim but some of you may like to stay on in Blenheim after the event or move further north.  There is no reduction in fees and children need to attend the last team meeting (9.30am-10.00am) Please indicate by filling in this form, click here: Not returning FormNot Returning Form
 
See you on Monday at 4,30pm sharp!!!
Cheers
Paul:)

PS….in case you needed reminding…you are in the HARDEST CANTERBURY REP. TEAM there is to make it into

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Team News 20.7.15

Hi all

Hope the first day of school was ok and that you are ready and roaring to get into the second week of training!

A few reminders about THIS Thursday…..

1.Team Fees: A reminder that team fees are due to be paid by THIS Thursday, 23 July. This includes the team fee of $200 (or $220 with polo) and any uniform parts you have ordered. Team fees need to be paid by BANK TRANSFER ONLY – Lyn and Emma do not want any cash or cheques on the night. If there is any problem, please contact Emma Cantwell asap. See all info. below that was in the team selection letter:

Payment of $220 (or $200) is required by the first team meeting on Thursday 23 July. Payment includes a non-refundable fee of $50 (to cover any non-refundable costs incurred). Payment can be made directly to the Primary Sports Canterbury Cross Country account: 031783 0153007 05. Please include your child’s name as a reference so that we know who has paid. Should you need to arrange other payment terms please contact Emma Cantwell on 373 5058 or assistantsd@primarysportscanterbury.org.nz.

If there is anyone who feels they are unable to participate in the IRXC2015 event because of the costs involved, they can apply for a supporting grant. A form is available by emailing assistantsd@primarysportscanterbury.org.nz

  1. Team Meeting – Thursday 23 July We will see you all THIS Thursday!!! 7.00pm sharp Hillview Christian School Staffroom, 150 Wilsons Road, St. Martins. There is parking down the drive, at 125 Wilsons Road (our Senior Campus) or on Wilsons Road) –if you come earlier you can get some of your things earlier and hand in your forms – Medical/Behaviour/Consent Forms and Payment Forms (attached again if you have lost them).   All money should have been transferred by now. We will try to finish by 8.00pm so you can get home early. You will get your Canterbury singlet (on loan) – this can only be worn at Club and Inter-Club events with the permission of your club. The singlet or polo are usually worn at our training events – be PROUD!!

3. Contact List Corrections:

Year 6 Girls

Vivien Guttmann: is now at Cathedral Grammar – not Cashmere Primary

Year 8 Girls

Monica Koster – correct email and phone are:  kosters@slingshot.co.nz and the contact phone is 021 142 7456 (Mum).

Lydia Robinson:  Cell phone is 0273516007 (Mum-Linda)

Correct contact list and forms to bring on Thursday are attached again.

See you Thursday

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Team News 16.7.15

Hi guys

Only 10 weeks today to go till IRXC2015!

  1. Training: I hope your training has started ok. The first few weeks are crucial for you to set a strong base for racing later. The next few weeks should be quite tiring – so don’t worry if it seems tough work – it will get results! Lots of strong aerobic running is the key, either running just about at race pace (A – Aerobic running) for the runs over your race distance, running at Race pace ( L- time trials or racing on Saturdays) or faster than race pace (B- Fartlek running with 1 -2 minute efforts). A reminder you will get a hard copy of the programme next Thursday. For a fuller description of training codes – see later below.
  1. Contact List: Attached is a Team contact list if you need to arrange transport, seek out a running partner, ask someone a question etc. This has been taken from your online application. Apologies if there are errors – let me know and I can let the rest of the team know. Please only use for team use and please don’t pass onto others outside the team. Thanks
  1. Team Fees: A reminder that team fees are due to be paid by next Thursday, 23 July. This includes the team fee of $200 (or $220 with polo) and nay uniform parts you have ordered. Team fees need to be paid by BANK TRANSFER ONLY – Lyn and Emma do not want any cash or cheques on the night. If there is any problem, please contact Emma Cantwell asap. See all info. below that was in the team selection letter:

Payment of $220 (or $200) is required by the first team meeting on Thursday 23 July. Payment includes a non-refundable fee of $50 (to cover any non-refundable costs incurred). Payment can be made directly to the Primary Sports Canterbury Cross Country account: 031783 0153007 05. Please include your child’s name as a reference so that we know who has paid. Should you need to arrange other payment terms please contact Emma Cantwell on 373 5058 or assistantsd@primarysportscanterbury.org.nz.

If there is anyone who feels they are unable to participate in the IRXC2015 event because of the costs involved, they can apply for a supporting grant. A form is available by emailing assistantsd@primarysportscanterbury.org.nz

  1. Team Meeting – Thursday 23 July We will see you all next Thursday!!! 7.00pm sharp Hillview Christian School Staffroom, 150 Wilsons Road, St. Martins. There is parking down the drive, at 125 Wilsons Road (our Senior Campus) or on Wilsons Road) – if you come earlier you can get some of your things earlier and hand in your forms – Medical/Behaviour/Consent Forms and Payment Forms (IRXC2015 PSC CC Team Payment and Consent Forms ).   All money should have been transferred by now. We will try to finish by 8.00pm so you can get home early. You will get your Canterbury singlet (on loan) – this can only be worn at Club and Inter-Club events with the permission of your club. The singlet or polo are usually worn at our training events – be PROUD!!
  1. PHOTOGRAPHER NEEDED for the above meeting to take team member photos – please let me know if you can help out.
  1. First Team Training: 4.30pm-5.15pm Monday 27 July at Roto Kohatu Reserve – Sawyers Arms Road (Airport end off Johns Road) Harewood. This will be the first time we get together to train. When you arrive, please tick off your name on the team attendance roll (your captain will help with this). We start right on 4.30pm with warm – ups!! A reminder that it can be very busy on Johns Road – so leave in plenty of time!
  1. Team List

A revised team list list is here: PSC CC Team 2015. A few children were unavailable and two to three are still confirming but the list is pretty much it…..

  1. Training Codes:

Monday: B – which is “fartlek” running or in the case this week, structured fartlek. There are no distances, just times. After a bit of a 5 minute jog and some dynamic stretching (see DS ) – ie leg swings, lunges etc. Run hard for a minute – hard is faster than your 2 or 3km pace – but not sprinting, as you need to do 6 or 8! – then jog for 2 minutes before repeating. Try no to run on the road and if possible in a park or somewhere and not on a track. Tis is a tough session. When finished jog and do some startic stretches. (see SS) . This session gets you fit, builds endurance and also is teaching your body to run at a faster sped than you race.

Tuesday – R = REST – your body needs to recover!!!

Wednesday – L = Time Trial – this session is like a practice of your race distance. It is teaching your body to run over the distance that you are going to race and it is also a practice of pace judgement. A time trial is never as intensive as a race and the actual “time” doesn’t matter – it is the full on effort that counts. Warm up with a jog and Dynamic stretching and have a 2km or 3km course ready to go (or 9-10 minutes or 12-14 minutes of running). The time trial is done at race pace. If possible the terrain should be the same as Blenheim – up and down, a few steps, a few gravel paths etc. With a time trial – you don’t need to sprint in, just go hard the whole way. After you have finished, warm down with a slow jog and static stretching. A time trial can be run in spikes or your racing shoes if you have them.

Thursday – A – Aerobic Running This is running at 70-80% of your race pace – so not jogging but a steady pace or strong running. It is for a longer distance to build up your endurance. Don’t go too fast at the start as you may run out of steam. You should feel “tired” at the end. It is purposely longer (twice as long) as your race and is over distance.

Friday – R Rest of or some small sprints (F) for Year 7/8 – optional 4 x 80m sprints with some jogging between.

Saturday – L or Race – some of the club runners have races and the rest of you need a time trial again. Remember warm up and down and if racing – some 40m stride outs before you start to get you ready for sprinting.

Sunday – A – Aerobic Running – your longest run of the week and the real “bread and butter” of your training along with Thursday. Try to find someone to go with (see our contact list) and try a new venue – like Bottle Lake Forest, Harry Ell Walkway, Hagley Park, Groynes to Roto Kohatu etc. Concentration on some strong running but for up to 3 x the time of your race…a bit slower than Thursday but still a good effort!

That is about it. Well done to lots of you who ran last Saturday at the Canterbury Cross Country Champs – some super efforts. I enjoyed my 26km off-road Trail race in the Marlborough Sounds but am still very sore (but not injured!!!) today. I came 17th/145 finishers and  3rd M50 – so I achieved my goals…have you set you goals yet for the IRXC2015?

See you all on Thursday next week.

Cheers

Paul;)

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Team News 6.7.15

Hi everyone
Welcome to the first of many PSC CC Team News for 2015. I hope you are all enjoying your holidays and are feeling great that you are part of such an awesome Canterbury Representative team – THE HARDEST ONE TO GET IN!!! Read on for lots of information……

1. The Team 2015
Attached is pretty much the final list of team members (see here: PSC CC Team 2015 Uniform Orders) appointed captains (thanks so much to all who applied) and managers (their teams they look after are still to be finalised)… Well, we look like a totally awesome bunch again with talent, good looks, fighting spirit, newbies and lots of experienced campaigners too…a great management team of parents with lots of varied skills and backgrounds (including a past NZ  XC Rep. !)….we have 84 children (we have bolstered the Year 8 boys’ team with a few extras) from 46 different schools selected from Cheviot to Westport to Ashburtonrton/Rakaia/Mt. Hutt and everywhere in-between…we are going to have an awesome time running together, getting to know each other, supporting each other and doing our best for CANTERBURY!  (and hopefully return the PC Shield!!)

2. UNIFORM ORDERS
Please check these NOW – we need to confirm orders by TUESDAY 7 JULY!!! Please text Karen Theobald  027 685 5675 with any jacket/shorts changes ASAP and email me with any Polo Shirt changes

3. Training
Our official ten weeks of training starts next week – ie Monday 13 July. The training schedule and log (where you fill in what you do) will be sent out later this week (Also there will be a 2015 Contact List ) and a hard copy will be handed out at the meeting on July 23. For some of you though, you may have your own coaches and have races you are training for right now and others may be recovering from injury. THIS IS A MAXIMUM to do and if you have sports practices etc. – DON”T OVERDO IT! I have heard that many of you didn’t do too much training before qualifying….so get into your training now and you never know what you may achieve!

Basically the training schedule has three important elements to it:

1. July/Aug – Base conditioning – some fast-ish Aerobic/steady-state runs (A), fartlek running (B) and time trials (L) – tiring work to get you super fit and set the base for 11 weeks time!

2. Later Aug – Hill work for strength and stride-length – important for the small hills  in Hanmer Blenheim – but also to keep your stride lenght long at race end.

3. Sept. – Speedwork, races and easing off – to get you fast and “race – fit” and then rested for your big race on 24 September.

If you are keen for some training, and it is always easier with others, here are two runs that are open to anyone, with invitations form Phil Chapman (from Port Hills Club) and Christchurch Avon Clubs…if your club or school has a run to invite others to, please let me know and I will advertise it.

Mondays 4:30PM  Halswell Quarry. This is a community based hill run open to any runners of any age. You do not need to be a Port Hills club member to attend this event. Simply come to the main car park and ask for Phil Chapman. For further details, contact Phil on 322 4266 or jimmycricket@xtra.co.nz

Mondays 4.45PM Burnside High YR 5 to 8: 4:45pm until 5:30pm starting from the CHAV Clubrooms, Burnside High, Greers Road, by the tennis/netball courts – hosted by Richard Brunton and Andrea Stocks Ph. Richard  021 192-1388 email andreabrunton43@gmail.com

4. FIRST Team Meeting
A reminder that our first meeting together is on THURSDAY 23 JULY at 7.00pm at Hillview Christian School, 150 Wilsons Road, St. Martins. This is a very, very important meeting and one of the few times we are all together. There will lots of information shared, uniforms given out, photos taken for the team book, a chance to meet your managers, opportunity to pay your fees and most importantly a chance to meet your other 83 team mates! You also need to return your Medical/Consent/Behaviour form and Payment and Uniform form.

5. CLUB RUNNING
If you would like information about joining a running club, please get hold of Anita Sutherland, who is the Athletics Canterbury Representative: coachforce@athleticscanterbury.org.nz  All the Wellington team are assigned to a club – I know that is one reason why they do so well!!! Races are on Saturdays – but usually after sport in the morning, so you can do both!!!
6. GOAL SETTING
With starting out on your training, you will see (soon) that there is space to set some goals. It is important you are working towards something. There are three levels of goals, 1. Achievable, 2. Challenging, 3. Ultimate – have a think about them. 1. Could be finishing a few places higher than last year or amongst your team or it could be to run 1000 minutes of training or make all training sessions. 2. Could be to win a teams’ medal, finish in the top 10 at Blenheim, beat x, y, z….3. Could be to beat Eloise Beattie, win an individual medal….the sky is your limit!!!
7. IRXC2015 INFORMATION
The information about the race in Blenheim is now live on their web site, go to: https://sites.google.com/a/bohally.school.nz/irxc2015/home
All the best to you as you start/ restart your training for the IRXC2015. If you are running this Saturday in the Canterbury XC Champs, I hope it goes well and remember the three keys of running a great race….CONTROL, CONTROL, CONTROL..

See you all soon…..on 23 July and then on Monday 27 July, 4.30pm sharp at Roto Kohatu for a tough session!
Cheers
Paul:)

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IRXC2015 Web Site now up and running…….

The IRXC2015 will be held on Thursday 24 September 2015 at Wither Hills Farm Park, Blenheim.

For information about the event, please click here:  IRXC2015 Web Site

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Welcome to the 2015 Team!!!!

Welcome to the 2015 Team!!!!

Hi there!

Congratulations if you have just qualified to be in our team! What an awesome effort, well done!

Can you now please fill in this online application from by TUESDAY 30 JUNE (Year 7/8). Here is the link right here: APPLICATION FORM 2015

For all the information you received today, click here: IRXC2015 PSC CC Team Selection Letter – Year 7-8

Well done again, that is a wonderful achievement.

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Well done everyone at the IRXC2014

Dominic Pulley (Ashley School) leading the Year 6 Boys' race on lap one

Dominic Pulley (Ashley School) leading the Year 6 Boys’ race on lap one

Brynlea Pain (Cheviot Area School) takes 6th place in the Year 8 Girls' 3600m

Brynlea Pain (Cheviot Area School) takes 6th place in the Year 8 Girls’ 3600m

Sam Meecham (Hillview Christian School) took a super Silver in the Year 5 Boys' 2400m

Sam Meecham (Hillview Christian School) took a super Silver in the Year 5 Boys’ 2400m

Well done to everyone who competed at the IRXC2014 – what a stunning day it was and you all performed so superbly! We just missed the winning of the Phil Costley Shield by 5 seconds in the 8 x 1km relay – well done to Wellington for taking it out!

Full results, click here: IRXC2014 RESULTS

Photos, please click here of the official sight, some 2668 stunning photos!!! : IRXC2014 Photos

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