Team News 23.7.17

Hi guys

Only 9 weeks 3 days today to go till IRXC2017!

  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 below race pace (A – Aerobic running) for the runs over your race distance, running at Race pace ( L- time trials or racing on Saturdays) for race distance or faster than race pace (B- Fartlek running with 1 -2 minute efforts) for shorter than race distance. A reminder you will get a hard copy of the programme this Wednesday. For a fuller description of training codes – see later below.
  1. Team Fees: A reminder that team fees are due to be paid by this Wednesday, 26 July.This includes the team fee of $240 (or $260 with training shirt) and any uniform parts you have ordered. Team fees need to be paid by BANK TRANSFER ONLY – Lyn and Penny do not want any cash or chequeson the night. If there is any problem, please contact Penny Martin asap. See all info. below that was in the team selection letter:

Payment of $240 (or $260) is required by the first team meeting on Wednesday 27 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 03. Please include your child’s name as a reference so that we know who has paid. No cash or cheques. Should you need to arrange other payment terms please contact Penny Martin on 373 5058 or assistantsd@primarysportscanterbury.org.nz.

  1. Team Meeting – Wednesday 26 July We will see you all this Wednesday!!! 7.00pm sharp Hillview Christian School Gymnasium, 150 Wilsons Road, St. Martins – map see: HLCS. There is parking down the drive, in front of the gym or 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 – see here: PSC CC Team Behaviour and Payment 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. Hopefully you will also get your track suit jacket (on loan), your training tee (to be worn at all training sessions) and also Polo shirt.
  1. PHOTOGRAPHER NEEDED for the above meeting to take team member photos- please let me know if you can help out. Just a head/shoulders shot of each child
  1. First Team Training: 4.30pm-5.15pm Monday 31 July at Halswell Quarry – meet in the main carpark. 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!! We will run on the grass and then on the Quarry Track that has gravel.
  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. This is a tough session. When finished jog and do some static 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 (1km lap ideally) 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 Wellington – up and down, a few gravel paths etc. With a time trial – you don’t need to sprint in, just go hard the whole way. If possible, try to see if you can keep an even pace by timing each 1km lap. 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.The “talk rule” is a good indication of pace – you should be able to talk as you run. This sort of run is great to do with another team member – so maybe email/call someone from your contact list.

Friday – R Rest of or some small sprints (F) for Year 7/8 – optional 4 x 80m sprints with some jogging between. Practising relaxed running style is always beneficial.

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 length of your race…a bit slower than Thursday but still a good effort!

That is about it…..have you set your goals yet for the IRXC2017?

Really looking forward to meeting you all on Wednesday.

Cheers

Paul:)

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Team News 14.7.17

Hi everyone
Welcome to the first of many PSC CC Team News for 2017. 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……apologies for it being so long!!!
1. The Team 2017
Attached is pretty much the final list of team members (see Full team list 2017), 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 heaps of 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 past and present runners, nurses, physios, dads and mums and more)….we have 84 children (we have one extra Year 6 boy and Year 7 girl and two extra Year 8 girls selected by me) from 48 different schools selected from Cheviot to Weedons to Ashburton to Westport 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 retain the PC Shield and DD Relay baton!!).
 
A big welcome back to DAVE KING who is joining us as a coach again this year. Dave is a very experienced coach with lots of knowledge and running experience and we are very fortunate to have him on the team again! I have no doubt he was a big reason for our win last year! MITCHELL SMALL is also going to help us with running/coaching. Mitchell is from STAC last year and a top NZ Junior runner.
 
We are also very privileged to have Shirley-Anne Collins as our manager back again – she brings a wealth of experience with many rep. teams. Great to have you back! 
We are fortunate to have Jacqui Restieaux back again to take on many, many jobs behind the scenes and she has already been busy ordering uniform parts.
 
Lyn Miles’ assistant, Penny Martin, makes up our Primary Sports Canterbury Management team – Penny will look after lots of details again!

2. Training
Our official ten weeks of training starts this Monday ie 17 July. The training schedule and log (where you fill in what you do) is attached (see here: PSC CC Training Schedule 2017  and log: PSC CC Training Log 2017) in PDF and a hard copy will be handed out at the meeting on July 26. 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 Waikanae – but also to keep your stride length 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 28 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 and the Christchurch Avon Club…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 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 – 
They also have time trials on Wednesdays 4.45-5.30pm, for detials, please contact Craig Eustace: email craig.eustace@xtra.co.nz
3. FIRST Team Meeting
A reminder that our first meeting together is on WEDNESDAY 26 JULY at 7.00pm at Hillview Christian School Gymnasium, 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 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. (all fees should have been transferred by then).
4. 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!!! Most clubs have mid-week training sessions that you can join in.
5. 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 Timaru, beat x, y, z….3. Could be to beat all the Wellington runners, win an individual medal….the sky is your limit!!!
6. TEAM TRIVIA
This year we have a total of 11 runners who are siblings in our team (that is brothers or sisters making the team) with three Allott brothers from Cashmere Primary. We have our first team member starting with X – Xanthe, and two boys from the West Coast. We also have 4 x Finns/Fynns, 3 x Sams/Samuels and one Samantha and 3 x. Emilys in the team. Cobham Intermediate have the most in the team-  8 team members and Medbury, Heaton and Cathedral Grammar have four. About 180 schools in Canterbury don’t have even one team member!
All the best to you as you start/ restart your training for the IRXC2017!
See you all soon…..on Wednesday 26 July July at our meeting and then on Monday 31 July, 4.30pm sharp at Halswell Quarry for a tough training session! All the best to any of you running in the Canterbury Cross Country Champs tomorrow.
Cheers
Paul;)
PS. Well done for making it into the team – the hardest Canterbury Rep. team to get into!!!!

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Welcome to the 2017 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 FRIDAY 7 JULY (Year 7/8). Here is the link right here: APPLICATION FORM 2017

For all the information you received today, click here: IRXC2017 PSC CC Team Selection Letter – Year 7-8

Well done again, that is a wonderful achievement.

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Roto Kohatu Year 7/8s – Wednesday 5 July

Hi all

The top 20 Year 7/8s Primaries v. the top 20 CAIMS (Canterbury Association of Intermediate and Middle Schools) runners in each Year Group (7 and 8) will race off at Roto Kohatu reserve on Wednesday 5 July. The top ten from these races will make the PSC CC Team for 2017.

Names of qualifiers are here: Prim v Int 2017

Course Map is here: Roto Kohatu map

Training session over the course: Tuesday 27 June – meet at 4.30pm, finish by 5.15pm. We will go over the 1km course and then do a 2km time trial. Please wear the shoes you want to race in – Paul will have some spike running shoes you can try out and borrow if you wish. Spiked running shoes ARE ABLE to be worn at this event, with spikes in them.

Anyone is welcome to this session – even if you haven’t qualified

Note: Roto Kohatu Reserve is at the end of Sawyers Arms Road (Airport end) Harewood. Also note the traffic can be quite busy (off Johns Rd.).

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Welcome to the 2017 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 FRIDAY 30 JUNE (Year 5/6). Here is the link right here: APPLICATION FORM 2017

For all the information you received today, click here: IRXC2017 PSC CC Team Selection Letter – Year 5-6

Well done again, that is a wonderful achievement.

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Phil Costley Shield and the Dave Dixon Relay Baton fly south to CANTERBURY!!!

henry-allott-cashmere-primary-school-leads-a-strong-canterbury-group-in-the-year-8-boys-3000m-at-waikanae-park

Henry Allott (Cashmere Primary School) leads a strong Canterbury charge in the Year 8 Boys’ 3000m. Canterbury A won Gold and Canterbury B won Bronze in the teams’ event with Allott finishing 4th overall

Hi all

Here is the Press Release:

Canterbury win back the Phil Costley Cross Country Shield

The Phil Costley Shield, the symbol of Primary and Intermediate Schools’ Cross Country supremacy, was won back by the Canterbury Regional team at Waikanae Park, on Thursday 22 September. Canterbury also won the Dave Dixon Relay Baton for the first time. Both trophies had been held by Wellington for the last three years.
Over 300 runners from South Canterbury in the south to Waikato/Bay of Plenty in the north competed in the 12th running of the event with teams representing Canterbury, South Canterbury,Tasman, (Marborough and Nelson) and Wellington.
The Primary Sports Canterbury team showed their dominance in the teams’ events winning six of the eight grades while the Wellington team had five individual winners. Canterbury were commanding in the first two Year 5 events, having the first four runners home over the undulating 2000m course which included six uphills per lap. Akiko Omori (St. Andrews College) and Angus Sevier (Somerfield School) set the scene for the Canterbury victory with powerful performances in the first two races. Millie Jenkins (Redwood School) in the Year 6 girls and Maia Wilkinson (South Wellington Intermediate School ) in the Year 7 girls scored impressive wins for Wellington with Wilkinson recording the fastest female time over the 3km for the day. Wellingtons’ Will Anthony (Scots College) retained his title in the Year 8 boys and Rosa Blake (Heaton Intermediate) had a great tussle with her team mates to eventually take out the Year 8 girls’ title.
Omori, a Year 5 who only turned 10 last month, set the fastest female time in the 8 x 1km relay which saw Canterbury finish ahead of Wellington, Tasman and South Canterbury.
The medals were presented by Hamish Carson, a local Kapiti runner who represented New Zealand  in the 1500m at the recent Rio Olympics.The event will shift to Timaru for the first time next year when South Canterbury will host the IRXC2017 on Thursday 28 September.

 

sam-idiens-win-relay

Canterbury Captain Sam Idiens (Medbury School) crosses the finish line well ahead of Wellington in the 8 x 1km Inter-Reional Relay at Waikanae on Thursday

 

 

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Canterbury Win Shield and Relay

Results attached here: irxc-2016-results

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