No half marathon training run

No half marathon training run Saturday due to snow. Please be careful out there! Will restart Saturday AFTER Jan 1.

XC team and friends: 15k

XC team and friends: 15k run today in fridged rain in 1:24:21! 1/2 marathon training starts next Saturday 9AM! I'm ready! R U?

Happy Thanksgiving. After eating download

Happy Thanksgiving. After eating download the B&A training plan at www.southernathletics.org under xc or indoor track files

Team: Please pick up awards

Team: Please pick up awards from coach stinchomb today.

If a pin or first letter is missing, tell him asap.

Summer finished 35 out 111

Summer finished 35 out 111 in 23:21

Summer ran 23:21!

Summer ran 23:21!

Uniforms are to be turned

Uniforms are to be turned in at 5:30 pm Monday night. See web site for other info please,

Looks like Summer runs at

Looks like Summer runs at 2pm on 11/14 at Hereford High School in Parkton, Md. No bus. Let's car pool to cheer her on!

Xc athletes should check with

Xc athletes should check with trachers so they can leave classrooms for meet at 1230. Meet in front of office.

Somebody left calculater and reebok

Somebody left calculater and reebok bottle

Practice tomorrow will go from

Practice tomorrow will go from 430 to 630.

Team: everyone runs one way

Team: everyone runs one way or another thursday, so stay focused and enjoy the short practices.

Team: please do your best

Team: please do your best with the workout. These last workouts will set you up for success and a strong race at regionals.

Team: Meredith and will not

Team: Meredith and will not be at practice. We are doing a special swim clinic with a women who has had over 80 world records.

Practice: 4:30 monday & wed.

Practice: 4:30 monday & wed. Meet at weight room. No practice tues-rest day.

Varsity 1 we meet at

Varsity 1 we meet at School at weight room at 10

How did everyone do?

How did everyone do?

Go Bulldogs!

Go Bulldogs!

Uniform is only thing allowed

Uniform is only thing allowed to show. That is why our shorts are long and we have long sleeve shirts if cold. It will b hot

Also, no spandex for meet.

Also, no spandex for meet. No jewelry. Only uniform or white undergarment shirt.

Team: all meet details online,

Team: all meet details online, including t-shirt costs.

Pls be sure your rides

Pls be sure your rides pick up around 615 if you can.

Yes there is practice outside

Yes there is practice outside today. See you at 530

Oh, at regionals there is

Oh, at regionals there is usually an open race at the end for anyone to run. So, everyone else will also run. Stay prepared!

Also, some (not all) of

Also, some (not all) of you who are not in lineup for running at regionals will get a couple days off, too!

Team: If we can start

Team: If we can start on time practice only 530 to 615 at football practice spot! All week! All details on web site under files.

We will park in shopping

We will park in shopping center and run in

Run saturday. Meet at school

Run saturday. Meet at school at weight room 8:30. We will run at quiet waters park at 9 for 90min. Bring $ to get recovey snack

Meet at football field

Meet at football field

Meet at football practice field!

Meet at football practice field!

Caught in traffic, be there

Caught in traffic, be there in a few min. Just stretch until I get there. Meet football practice field.

New slogan for the day:

New slogan for the day: XC is a serious sport, we don't play games!

Practice 5:30 to 6:30 Meet

Practice 5:30 to 6:30
Meet at jv football field at 5:30 ready to go. Bring warm clothes for after practice so you don't get cold

I uploaded results to date

I uploaded results to date and county championship info. Also remember you must have spikes to run in the last 2 varsity meets

Does anyone have my spike

Does anyone have my spike wrenches?

Practice 5:30 to 6:30 if

Practice 5:30 to 6:30 if we all work hard. Meet by weight room.

Gt prep tshirts are $15

Gt prep tshirts are $15 when you get back

Is there anyone who can

Is there anyone who can lone the team a tent for saturday?

Sat. Schedule, directions, and tentative

Sat. Schedule, directions, and tentative lineup is posted at www.southernathletics.org. Also the summary of all your races.

Please confirm if you are

Please confirm if you are planning on racing Saturday.

No practice today. Please run

No practice today. Please run at home 14 to 20 X 200s with 1 min walk between. Warm-up and cool down 10 min run.

Just got packet. They changed

Just got packet. They changed times. Girls at 4 and boys 4:35. Tell everyone on course walk.

Bus is here. Tell coach

Bus is here. Tell coach stinchcomb

Fall awards banquet is Nov

Fall awards banquet is Nov 19 at 6 PM, we will do special awards for XC, too!

Oh get dressed asap! Too!

Oh get dressed asap! Too!

Meet with mr. Stinchcomb asap

Meet with mr. Stinchcomb asap in media center. I will be out at bus at 2:15 by gym.

practice thursday after school. Meet

practice thursday after school. Meet at weight room at 2:30. Ends at 5. Be prepared to run in rain. Bring towel for after.

Practice at track at 5:30

Practice at track at 5:30 to 7:00.
Bring clothes to stay warm as it is getting cooler at the end of the day.

Meet at weight room for

Meet at weight room for practice at 530.

Last one: Everyone looks up

Last one: Everyone looks up at the stars in the sky, but a champion climbs a mountain

You better read fast because

You better read fast because I'm leaving you behind.

I am told there is

I am told there is a hill, but I didn't find it. -Fatuma Roba after winning his 1st Boston Marathon in 1997

To give anything less than

To give anything less than your best, is to sacrifice the gift. -Steve Prefontaine

In a world of give

In a world of give and take, give what it takes.

I will do today what

I will do today what you won't, so tomorrow I can do what you can't

Ideas for tshirts. "If you

Ideas for tshirts. "If you want to run with the big dogs, you can't train with the puppies."

triathlon results: -1/2mi ocean swim:14.15

triathlon results:
-1/2mi ocean swim:14.15
-3/4mi run beach to bike:7:44
-14mi bike: 39:38
-t2:1:09
-5krun:25:17
Total:1:28:05

I got word that kaitlyn

I got word that kaitlyn is doing better. Keep her in your prayers.

Be sure to bring light

Be sure to bring light lunch since u race late.

Hi did someone take a

Hi did someone take a small meet shirt out of my bin on the porch? It was Meredith's.

Victoria daid "we will bring

Victoria daid "we will bring soda and napkins we have no cup/plates OH WOW!"

Also bring $5 for pizza

Also bring $5 for pizza and $10 for meet t-shirt! Some needs to bring paper plates (not plastic) and napkins and cups.

Don't tell me, wait and

Don't tell me, wait and see options. Then work it out with captains.

We need to pick a

We need to pick a slogan for the back of spirit t-shirts. I have a book for you to look at. We need to decide tonight!

Practice at farm all week!

Practice at farm all week! @ 5:30 PM. Starting Monday.

Updated training plan and results

Updated training plan and results on www.southernathetics.org, cross country files.

Practice was changed to 2:30

Practice was changed to 2:30 today. If you can make it great, if not it is ok. Check in with Mr. Stinchcomb today.

I will not be at

I will not be at practice today. I want everyone to do their best for Coach Stinchcomb. Work hard and give 100%! See you Friday.

Today bring your spikes and

Today bring your spikes and regular training shoes. Spikes for speed work. Also wear something crazy, a hat, pjs, costume.

Xc Picture Makeups will now

Xc Picture Makeups will now be Oct 7 at 230 PM in the gym.? If you need any forms go see Mr Gott

Southern XC meet information for

Southern XC meet information for October now online at www.southernathletics.org. Also the volunteer list for our home meet.

Great results! Meet info on

Great results! Meet info on www.southernathletics.org . See under cross country files. Happy Homecoming, Coach Ellmore '81

50% of rain tomorrow, be

50% of rain tomorrow, be prepared for rain.

Practice tomorrow after pep rally

Practice tomorrow after pep rally after school. Please be prepared. Over at 4pm.

Go to bed and get

Go to bed and get up on time.

Meet today at weight room.

Meet today at weight room.

Team.. Girls contact meredith about

Team.. Girls contact meredith about pasta party and what your bringing 4105072258. Boys contact louis 4108580567

Practice today 530 to 630

Practice today 530 to 630 meet at track.

Congrats on yesterday's improved runs

Congrats on yesterday's improved runs and first time finishers! Practice 5:30 Friday. Meet at weight room. Pass the word.

Hi soccer game tonight. We

Hi soccer game tonight. We will meet at weight room first.

Ok I just found out

Ok I just found out it is milkshake night tonight at chick-fil-a for southern. So if you can go tonight let's do that.

My phone just deleted the

My phone just deleted the last few txt. Can you resend if u just sent something?

Team: Let's do a pre-race

Team: Let's do a pre-race gathering on Wed at chick-fil-a, go right after practice to beat south river! 7:30ish

XC practice at track at

XC practice at track at 5:30 to 7

Nations Tri 1.5'k Swim under

Nations Tri
1.5'k Swim under 29min, season best!
40k Bike 1:15, 3min slower.
10k run 53:18, season best!

Uploading meet pics to facebook

Uploading meet pics to facebook friend me to see!

Practice friday 3pm at track.

Practice friday 3pm at track.

Meet results posted at www.southernathletics,org

Meet results posted at

www.southernathletics,org

Wed meet: Meet in media

Wed meet: Meet in media center by 2:10! Race schedule-4:00 All Girls. Then All Boys will immediately follow-target time 4:40.

Practice at 5:30 rain or

Practice at 5:30 rain or shine. At track. If thunder go to weight room.

Today: .5 mi ocean swim

Today: .5 mi ocean swim 15:14, t1 1:14, 5k 23:35. 40:04. 7th age group and 26th overall.

Practice friday 2:30 after school

Practice friday 2:30 after school on track. Be sure to take workout clothes and Shoes.

Spike night is 6:30. Training

Spike night is 6:30. Training Shoes 60 to 100. Spikes 50 to 70/80. Pizza is free. Time with coach priceless. :)

Practice at farm 5:30 to

Practice at farm 5:30 to 7:30. Bring a frisbee if you have it! After run we will review individual training successes.

Charm City Run is at

Charm City Run is at 1910 Towne Centre Blvd, Ste 120Annapolis, MD 21401(410) 224-9771

I need to know who

I need to know who is doing spike night thursday.

Start practice at 530 with

Start practice at 530 with cpt. 10 barefoot warmup. 5 strides. 3 x800 as fast as last week. 10 cooldown.
Meeting at 7pm.

Most people dabble their way

Most people dabble their way through life, never deciding to master anything in particular."-Tony Robbins

"One reason so few of

"One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power...

Write your name on your

Write your name on your water bottle before practice. Wonder why? Hmm what could be the reason? ;)

Hi team! Practice at farm@5:30-6:30pm.

Hi team! Practice at farm@5:30-6:30pm. I will meet with you in subgroups after warm-ups.-Coach E.

2009 Challenge

As part of our team this year, we will be working towards a well rounded fitness program that will not only strengthen each of the athletes for cross country running, but also improve their overall fitness for future sports.

I have setup a President's Challenge group at http://www.presidentschallenge.org. As soon as they register, they can join our group and log their last 14 days of activities and earn points. I just finished logging my last 14 days of activities and it took less than 15 minutes. In addition to the workouts we will be doing, they can get points for many different activities, from house chores to skateboarding, and more.

The group information is as follows:

YOUR GROUP NAME IS: Southern High School 2009 Cross Country Team
YOUR GROUP ID NUMBER: 85548
YOUR GROUP PASSWORD: xc2009

In addition, I will be working with the school to test each athlete for a President's Fitness Award.

Many athletes also have questions about weight. I have posted some guidelines on www.southernathletics.org. I suggest anyone who wants to gain or loose weight, consider tracking their nutrition at www.fitday.org. It is a great free site that can be used to show calories used, calories consumed, track weight, and review nutrition. They can make their fitday space open to the public and share it with me, parents, friends, etc. to get feedback and suggestions.

A final element of a healthy lifestyle is sleep. We need to encourage students and athletes to get on a regular schedule with 7 to 8 hours of sleep, or more. This is the perfect week to start that transition. Athletes should be getting up and doing a 15-30 minute easy run in the morning this week as part of training. It is ok to do this without breakfast, as it will help them develop a fat burning metabolism. But, as soon as they are finished, they need to eat a balanced meal with carb, protien and healthy fat. A great recovery drink is low-fat chocolate milk.

Dream Large, Act Strong!

Coach Doug
www.southernathletics.org