Hotel information for 11-2-12 & more
COMFORT SUITES
4804 COUNTRY CLUB DR.
JEFFERSON CITY, MO. 65109
PHONE 573-636-7237
We leave school at 10:48am. You can change out of your school clothes for the trip after 3rd hour. We will drive to Concordia and eat lunch, ( runners and stat/manager/video pay their way or sack lunch it) We drive to the hotel and arrive approx., 2:00-2:15pm. We check in and immediately drive to the State Course. Everyone is expected to be on your Best behavior. It is Yes Sir and Yes Maam, No Sir and No Maam. This Hotel loves St. Mary's because we have an outstanding reputation with them. You are to stay out of the Business room where the computers are located. No one is allowed in the pool or hot tub/whirlpool, that is a runner or alternate. We are here to get ready for your State Race not to party. State will allow us on the course at 3:30pm or earlier if it is ready. This is the time to buy your souvenir's after we cover the course by running and jogging and stretching !!! We will drive straight to Pizza Hut ( it is on the outer road that runs parallel to HWY 54 ). We will eat pizza and drink water. You can ask for slices of lemon if you want to. After we eat we will drive by the movie theater to check shows and times. The theater is just a 5 minute drive from Comfort Suites, located in the shopping mall area. We will give everyone 30 minutes to get cleaned up and we will drive back to catch the earliest show times. Everyone pays their own way at the theater. After the movies we will drive back to the hotel and all boys are to be in own assigned room by 9:30pm. Your wakeup call will be 7:00am and you will be down to grab a bite to eat at the breakfast bar at 7:37am. You should be finished eating by 8:31am at the latest. You will leave for the course at 9:50am. Girls will be in their assigned rooms by 9:11pm. Girls will have a wake-up call at 6:29am and will need to be down for their breakfast food at 7:01am and be finished by 7:51am. Girls will leave for the course at 9:50am. The Boys race at 1:05pm and the Girls race at 11:45am. After awards we will head for the vans. We will start driving to Sedalia and stop and eat at Golden Corral (ryans closed it's doors) We should be back to St. Mary's before dark, hopefully around 5:45-6:15pm. Bring a pillow and a blanket for comfort on the trip down and back. Bring a bottle of water. Leave your candy at home (halloween candy) bring nutritious snacks. Be sure to Set your clocks back one hour before going to bed on 11-3-12 Daylight savings time change at 2:00am 11-4-12. Remember Awards banquet is Sunday 11-11-12.
CC Banquet 11-11-12 ( Sunday ) 1:30PM - 3:45PM
Sunday, 11-11-12 will be our CC banquet. This is a buffet put on by you the parents. Everyone brings food to feed your family and some to share. We set out all of the food and it becomes a CC buffet. Bring your own plates and utensils, including serving spoons if necessary for the item/s that you bring. Bring a dessert and something to drink. I will have extra bottles of water for those who forget to bring something to drink. After we feast on all of the great food selections we will give out Letters earned,( Varsity/JV/Freshman ) and we hope to have best time medals ready to go. We will hand out the traveling trophies that go to the MVR and MV Post Season runners boy's and girl's. We will have a slide show produced by parents ( Trotter's, Graef's and Thibault's ). Stories will be told on some to illustrate the hard work put in by runners and parents. Thank you's will be spoken and praise given. Time will be set to start around 1:30pm and we will meet in the Eskew gym in the Main street building. ( we should be finished around 3:45pm) If time needs to be adjusted we will notify you at this site so check back here to make sure of the time. Thanks
PRACTICE WEEK 9-24 THRU 9-30
Monday 9-24 ( 3 months to Christmas Eve !! ) LR day. Practice 3:15 to 4:45/50pm. Your run will depend on how far you ran on Sunday. Eric, Chris, Steven, Jacob, Erica and Mariana all ran 7.4 miles. You all need to get in 7 to 8 miles or 60 minutes. Those of you who did not get in a run need to get in 60 plus minutes up to 75 minutes. Stretch first and when you begin your run keep the feet moving throughout the entire run. You are building capillaries for the future. When finished with your run do more stretching. Get to bed as early as possible after finishing your homework. You have two races this week and you need to rest as much as possible. Stay hydrated and work on your abs everyday on your own. Tuesday 9-25 ( 3 months to Christmas ) Hard Practice Day !! Make sure you are staying well hydrated !! Today is suppose to be a warm one, mid-eighties. You will stretch out in the gym and according to how warm it is we will determine where we will do our race pace workout. We will go to the track or Mill Creek or Brady Park. Practice will go from 3:15 to 4:55 / 5:00pm Get home and finish your HW and get to bed earlier. Two nights before a race day effort is very important / plus you have another race day effort this Saturday at the Metro Meet on the Ray-Pec course. Work your abs and stay hydrated. Wednesday 9-26 3:15 to 4:50pm You will stretch out and run to Bridger Jr High (route ; east on Truman to Swope Drive and then east on 78 hwy (23rd street ) stay on the north side of the road and run in the grass. You will be shuttled back to SMH from Bridger. Stay hydrated and be sure to get to bed as early as possible after you finish your HW. Set out all of your race day gear before you go to bed. Matthew Gordon be sure to set your racing shoes out !!! Bring extra socks in case of rain. Thursday 9-27 Meet Day remember this is a Hard Practice day ! Remember to not eat anything greasy for lunch and eat lite. Chew your food better before you swallow, this will help your digestion. You all will have goals to achieve and you will all be focused on those goals from your arrival to the starting line to the GUN ! and through the entire course to the finish line !! We will leave at 2:00pm and the bus will leave at 2:15pm. As soon as we arrive you need to go over the course. They will have porta potties in the area near the finish line. All girls run at 4:30pm ( 4000 meters ) all boys run at 5:00pm ( 5k ) After you are finished with your race get in a 15 minute warmdown run and more stretching. Bring $ we will make a quick stop on the way home for food. We should be back to SMH by 7:30pm. When you get home you need to get HW finished and get to bed because you have a race on Saturday at the Metro meet ( Ray-Pec H.S. ) Keep hydrated and stretch out more before going to bed. Friday 9-28 You will stretch out and get in a 2 to 3 mile run and include 3 to 4 150 meter finishing kicks. Mental rehearsal will begin at 3:50pm Practice will be finished by 4:35 /40 pm. Pasta Party at Chris Thibault's house ( the HC King ! ) Arrive anytime after 6pm. Do not overeat. Drink a bottle of water 20 minutes before you start eating. Get all of your gear ready before going to bed !! Water bottle, extra socks, uniform etc., Get to bed as soon as possible.
Saturday 9-29 Metro Meet We will leave SMH at 6:10am be at school by 6am. Eat something lite ( piece of toast or pop tart or dry cereal ) Drink water before coming up to school. Double check that you have all of your gear and bring a water bottle. I am guessing that we will be back at Smh around 1:30pm. We might stop at the pizza street in Lee's Summit on the way home so bring $$. Sunday 9-30 Breakfast run 6:30am We will watch the videos from Maranatha and Metro before you run. Get to bed as soon as possible tonight and be sure to stretch out before going to sleep.
Practice Week 10-1 Thru 10-7
Monday 10-1 LR Day 3:15-4:55pm
Distance will be determined by your mileage on Sunday. Conlan 11.4, Eric 9.6, Melody 9.0, Mariana 9.0, Nachelle 4.4. Run will be 60 to 80 minutes. Stay hydrated this week and work your abs and stretch before going to bed. Pancakes after practice and chocolate milk if I make it to sams club. Work on your week and season goals. Tuesday 10-2 If shuttle is available we will drive to LaBenite Park to do pace work. 3:15 to 5:00pm. Keep hydrated and keep working your abs and keep getting in extra stretching. Get to bed as early as possible. Wednesday 10-3 Practice 3:15-5:00pm Probable Orienteering run on a Hilly route. Groups that finish correctly with all clues/envelopes and marking flags will have food to eat when finished. Stay hydrated and keep working your abs and keep doing the little things to make you better ( stretching ) Get to bed as soon as possible after all HW is completed Thursday 10-4 3:15-4:55pm. If shuttle is available we will go to Labenite Park for workout. Keep hydrated and keep up the abs and stretching. Get to bed as soon as possible tonight. Two nights before your race day run. Friday No School today. This is the SMH Golf tournament day. Coach Yazel has the pasta party. ALL PARENTS ARE WELCOMED AND SIBLINGS !! Practice is at 3:30pm at Coach Yazel's house. We will do our pre meet workout in his neighborhood. After workout and stretching and mental rehearsal you will eat. You are to all be home by 8pm. You will need to be in bed by 9pm in order to have 8 hours of sleep. Saturday 10-6 Bus Leaves school at 6 AM You need to be at school by 5:50AM THIS IS THE COOKOUT MEET. PARENTS WILL COOK HAMBURGERS/ DOGS/ BRAT FAMILIES BRING DISHES TO GO ALONG WITH MEAL. ALL PARENTS, BROTHERS, SISTERS, GRANDPARENTS ETC., EAT! WE WILL BE BACK TO SCHOOL AROUND 2PM. SUNDAY 10-7 BR RUN 6:30 AM WILL WATCH VIDEO OF RACE AND THEN GET OUT AND RUN
PRACTICE WEEK 10-8 THRU 10-14
MONDAY 10-8 3:15-4:55PM LR DAY YOUR RUN WILL DEPEND ON YOUR RUN DISTANCE ON SUNDAY. STEVEN 12.2 , ERIC, CONLAN, CHRIS, 11.4 , TANNER 9.6, MELODY 11.2 , ERICA 11.4. YOU ALL NEED TO GET IN A TOTAL OF 50 MINUTES. IF YOU DID NOT GET IN A RUN ON SUNDAY , GET IN 60 MINUTES. SB PLAYERS GET IN 30 MINUTES. YOU WILL RUN DOWN TRUMAN RD TO SWOPE DR AND TURN RIGHT AND RUN TO 78HWY. SAMANTHA RUNS HER LAST CC RACE TODAY AT 4PM. WE HAVE CHOCOLATE MILK AND PANCAKES AFTER PRACTICE. GET IN YOUR ABS TONIGHT AND GET IN MORE STRETCHING WHEN YOU GET HOME. STAY HYDRATED AND GET TO BED ASAP AFTER YOUR HOMEWORK IN COMPLETE. THIS IS CONFERENCE WEEK AND YOU ALL NEED THE EXTRA SLEEP !! TUESDAY 10-09 HARD DAY ! 3:15-5:00PM WE WILL GO TO LABENITE PARK. BUS WILL LEAVE AT 3:15PM AND WE WILL RETURN TO SCHOOL AT 5PM. THE COURSE WILL BE MOWED AND MANY FLAGS WILL BE IN PLACE. WORK EXTRA HARD TODAY ON PICKING UP YOUR PACE, GET COMFORTABLE WITH THE UNCOMFORTABLE FOCUS ON YOUR FORM AND USE YOUR ARMS TO PICK UP YOUR PACE. STAY HYDRATED AND WORK ON YOUR ABS BEFORE YOU GO TO BED AND STRETCH OUT MORE THIS EVENING. GET TO BED ASAP AFTER YOU FINISHYOUR HOMEWORK. WEDNESDAY 10-10 PRACTICE 3:15PM TO 4:55/5:00PM. WE WILL DRIVE OUT TO LABENITE TO WORK THE RIVER TRAIL AND LEVEE. IF WE DO NOT HAVE A SHUTTLE WE WILL RUN IN MILL CREEK. GET TO BED AS SOON AS POSSIBLE AND DO WORK YOUR ABS BEFORE GOING TO BED AND DO MORE STRETCHING. THURSDAY 10-11 PRACTICE FROM 3:15 TO 4:55PM STAY HYDRATED TODAY AND STRETCH OUT WELL BE FORE YOUR RUNNING BEGINS. WE WILL RUN IN INDEPENDENCE AREA. WORK YOUR ABS AND GET TO BED ASAP TONIGHT, THIS IS TWO NIGHTS BEFORE CONFERENCE !!! VERY IMPORTANT FRIDAY 10-12 PRE-MEET WORKOUT. 3:15PM TO 4:35PM RUN 3 MILES AND DO 3 X 150 METER FINISHING KICKS. WE WILL MEET IN THE CHAPEL FOR MENTAL REHEARSAL. PASTA PARTY WILL BE AT THE GORDONS HOUSE. 6PM TO 8PM. GET HOME BY 8:30PM AND MAKE SURE ALL OF YOUR RACE DAY GEAR IS READY TO GO. GET TO BED BEFORE 10PM. STAY HYDRATED ALL DAY. SATURDAY 10-13 CONFERENCE MEET AT LABENITE PARK. EVERYONE BE AT LABENITE BY 7:10 AM FIRST RACE IS A 8:00AM THIS WILL BE THE BOYS RACE. THE GIRLS WILL RUN AT 9:10AM TOP 10 MEDAL (ALL CONFERENCE) MAKE SURE YOU ALL RUN A 15 MINUTE WARMDOWN. TELL YOUR PARENTS WE WILL NEED THEIR HELP AS CHUTE HELPERS AND OTHER POSITIONS. SUNDAY 10-14 BR RUN 6:30AM TO WATCH VIDEO OF CONFERENCE AND THEN YOUR LR. KEEP YOUR FEET MOVING TO GET YOUR CAPILLARIES EXPANDED!!
PRACTICE WEEK 10-15 THRU 10-21
MONDAY 10-15 / 3:15 - 4:45PM LR DAY YOUR RUN DEPENDS ON THE DISTANCE YOU PUT IN ON SUNDAY. ERIC, CHRIS, STEVEN, TANNER, JACOB, MARIANE ALL RAN 11.4 MILES GET IN 45 MINUTE RUN. THOSE WHO DID NOT DO THEIR RUNNING NEED TO GET IN A MINIMUM OF 60 MINUTES. MAKE SURE YOU STRETCH FIRST BEFORE YOU BEGIN YOUR RUN TODAY. ON YOUR OWN AT HOME BE SURE TO WORK YOUR ABS. STAY HYDRATED, GET TO BED AS SOON AS YOUR HOMEWORK IS FINISHED. PANCAKES AND CHOCOLATE MILK AFTER RUNNING TODAY. TUESDAY 10-16 3:15 - 4:55PM THIS IS A HARD DAY / SENIORS WILL NEED TO GET IN A RUN AS SOON AS YOU GET BACK FROM YOUR TRIP. ALL OTHER RUNNERS WILL WORK ON RACE PACE. WE WILL RUN IN MILL CREEK. WE WILL ALSO FOCUS ON YOUR RUNNING DRILLS AND WARMUP ROUTINE. STAY HYDRATED AND KEEP WORKING YOUR ABS. GET TO BED AS SOON AS POSSIBLE AFTER YOUR HOMEWORK IS COMPLETE. 11 DAYS TO DISTRICT !! YOU NEED TO KEEP BANKING THE SLEEP ON THE POSITIVE SIDE. THOSE OF YOU WHO HAVE BEEN COMING UP TO SCHOOL EARLY TO GET IN A RUN NEED TO GO TO BED EVEN EARLIER TO GET IN YOUR 8 HOURS OF SLEEP IF YOU ARE SHORT CHANGING YOUR SLEEP TO GET TO SCHOOL EARLY TO RUN YOU ARE NOT GAINING A THING. GOOD SLEEP IS VERY IMPORTANT FOR MUSCLE RECOVERY. KEEP WORKING ON YOUR PERSONAL GOALS. WEDNESDAY 10-17 IF SHUTTLE IS AVAILABLE WE WILL GO TO WILLIAM JEWELL FOR WORKOUT. PLAN ON 3:15 TO 5:00PM THURSDAY 10-18 NOTE PRACTICE TIME WILL BE IMMEDIATELY AFTER SCHOOL 12:15PM TO 1:35PM. STAY HYDRATED !! REMEMBER THIS IS TWO NIGHTS BEFORE YOUR SATURDAY RACE. GET TO BED A LITTLE EARLIER AND WORK ON YOUR ABS. FRIDAY 10-19 WE CAN PRACTICE AT 8AM TO 9:15AM OR WE CAN MEET AT TANNER'S HOUSE AT 4:45PM AND DO YOUR PRE-MEET RUNNING AND MENTAL REHEARSAL BEFORE PASTA PARTY. BE IN BED BY 10PM BUT MAKE SURE YOU HAVE SET OUT EVERYTHING BEFORE GOING TO BED, UNIFORM, SHOES, EXTRA SOCKS, WATER BOTTLE AND HAVE A DEFINITE BREAKFAST FOOD PLAN FOR YOUR STOMACH AND ENERGY. SATURDAY 10-20 RACE DAY ST. MARY'S FALL CLASSIC. EVERY ONE MEET OUT AT WILLIAM JEWELL COLLEGE. BE THERE BY 7:15AM RACE SCHEDULE IS AS FOLLOWS THERE ARE TWO RACES GIRLS AT 8:30AM BOYS AT 9:10AM. TOP 25 MEDAL / TOP TWO TEAMS RECEIVE TEAM MEDALS. PARENTS NEED TO ASSIST AT THE FINISH CHUTE SUNDAY 10-21 BR AT 6:30AM WE WILL VIEW THE VIDEO OF FALL CLASSIC. EVERYONE WILL THEN GET IN A SOLID LR WITH NO / OR VERY QUICK WATER HITS. SIX DAYS TO DISTRICT !! GET TO BED ASAP TONIGHT BE SURE TO STRETCH AGAIN AND WORK ON YOUR ABS !!
PRACTICE WEEK 10-22 THRU 10-28
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
Practice Week for State Meet 10-28 / 11-3
MONDAY 10-29 3:15PM TO 4:45PM. STRETCH OUT REALLY WELL ! EVERYONE WILL RUN THE DICKINSON ROUTE ( 5.8 MILES ) WATER WILL BE AT THE TURN OF DICKINSON RD. AND kENTUCKY RD. PANCAKES AND CHOCOLATE MILK AFTER RUN. GET HOME AND STRETCH OUT MORE AND DO YOUR ABS. GET HOMEWORK FINISHED AND GET TO BED ONE HOUR EARLIER. START BANKING THE HOURS OF SLEEP TO PERFORM TO THE BEST OF YOUR ABILITY ON SATURDAY AT STATE.
Tuesday 10-30 3:15-4:35pm Coach Yazel's workout. Stretching and warmup run of 10 minutes. Workout will be in front of Truman Library. Surprise food for after workout. Get to bed earlier to be well rested for this weekend's trip. Be checking with your 4-7 hour teachers to see what you will be missing on Friday. Wednesday 10-31 3:15-4:30pm Stretching and then you will run the Chrysler route at Tempo pace. When finished stretch out more. Chocolate milk after run. Get to bed earlier to be rested for this weekend. Make sure you have talked to your teachers about Friday. Work your abs ! Stretch more this evening. Thursday 11-1 3:15-4:30pm Stretch out and we will run down to Chrisman's track for the 30/30 race pace runs. Munchies after workout. Stretch out more and get to bed earlier tonight. This is two nights before your race day! Very important ! Get all of your race gear ready tonight if you have not done this yet. Do not wait for morning. Extra socks uniform tops and bottoms, race shoes and warmup shoes. You should know the drill by now. Waiting until race day morning in Jefferson City is to late. Get in more abs ! Mental rehearse your race see yourself running strong from start to finish! Friday 11-2 We will leave after 3rd hour. Go back and read your handout or read on this site for schedule.
