UDXC Newsletter

LETTER FROM COACH

Hi everyone,

We are 8 days away from the kick off to our season. If you haven’t gotten an updated sports physical, please work on this as soon as possible. The Vybe Urgent Care on West Chester Pike in Havertown (where the Applebees is located…only 2 miles from UDHS) has a deal on walk-in sports physicals. Here’s the link: https://www.vybe.care/physicals/

Our next bus to Rose Tree is Wed. 8/6 at 8:15. Let’s keep monitoring your average pace on runs. This is a good piece of information to learn before the first official day of practice. The weather should be good this week to try the SPOON CHALLENGE.

You will not be able to practice on 8/11 without being approved on Family ID, and you will need to be cleared and at practice each day in order to go on the beach trip Friday 8/15. Please reach out to me if you are having trouble getting a sports physical. You will need to register and upload the PIAA Section 6 form onto Family ID. The PIAA Section 6 forms are on a desk outside of the athletic office or here is a link to a copy of it: https://www.piaa.org/assets/web/documents/PIAA_CIPPE_FORMS_SECTION(S)_1_-_10(1).pdf . Email JKramer@upperdarbysd.org if you have any questions. The link for Family ID is here: https://students.arbitersports.com/programs/25-26-fall-registration-udhs-athletics .

Take care,

Coach Ezzie

AM I APPROVED ON FAMILY ID???

Link to spreadsheet: https://docs.google.com/spreadsheets/d/1PfSIlkMkICeluSUz2-uhVSeKt8zTZKjYZtYNhJT4bqA/edit?usp=sharing

ADVICE FOR NEW MEMBERS

Give the training two weeks, and you will start feeling better. The circuits will make you sore, but that's a good thing because you are building strength, so the soreness shows you worked hard.

TRAINING THIS WEEK

This week we will start adding some hills in at Rose Tree Park.

Running- follow your category (sprinter, novice/new to XC, JV, Varsity)

CIRCUITS

https://docs.google.com/spreadsheets/d/1catAbAxKlCBQu-LWNI4bXtBWbJuMkLQ2JjG3XFiCHJ8/edit?usp=sharing

ROSE TREE PARK

Here is the 5k course map. The green dot is the start. It is confusing, but try to follow it from the start to the finish. It will get less confusing the more we train there.

PENNSY TRAIL

We have a paved trail less than a mile from our school. D-Squad from winter track know how to access it, and I provided a map of it. It provides shade, and you can add on by using Veterans Field and linking the Pennsy Trail to the septa route.

SUMMER LIFTING

SCHEDULE

https://docs.google.com/spreadsheets/d/13KUnQnymqtxtFqdrxBct5GvOzaL4KUbGmWfz6OPKMis/edit?usp=sharing

NUTRITION GUIDE

https://docs.google.com/document/d/1rl1FjKTVmqyDb9gyvD06KTup389z3EivFONET3qv83M/edit?usp=sharing

TEAM TRAINING LOG

Please enter your "name" on one of the columns and log your mileage each day. You can see what Josiah did in 2022. This year, I will give out t-shirts the first week of September.

Also don't forget to sign up for the HOKA challenge to earn a free pair of sunglasses. Watch the video below to see how to sign up.

Team training log: https://docs.google.com/spreadsheets/d/1bnvS-C4smGUZi_cmxm1Rak53tFpeQ6UZaTQYmtjbF-w/edit?usp=sharing

ADVICE FOR THIS WEEK:

This cross country runner gives some excellent advice as you prepare for the upcoming season.

MOTIVATION STATION

Let's make even more awesome memories this summer and season! We are going to keep all of our traditions, and we have some new ideas to make this difficult sport even more fun!