UDXC Newsletter

Sunday 8/4/24

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/

You will not be able to practice on 8/12 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 8/16. Please reach out to me if you are having trouble getting a sports physical. You will need to register and upload the PIAA Section 7 form onto Family ID. The PIAA Section 7 forms are on a desk outside of the athletic office or here is a link to a copy of it: https://www.upperdarbysd.org//cms/lib/PA02209738/Centricity/Domain/977/CIPPE%20Section%207.pdf . Email JKramer@upperdarbysd.org if you have any questions. The link for Family ID is here: https://students.arbitersports.com/programs/24-25-fall-registration-udhs-athletics .

Take care,

Coach Ezzie

TRAINING THIS WEEK

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

CIRCUITS

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

SUMMER LIFTING

MAP OF ROSE TREE

Check out the map either by video or picture of course. There is one change for this year after the first mile, you will go around the tree stump and around the barn again. Check out this link: https://www.mapmyrun.com/routes/view/6131131672/

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 last year. This year, I will give out t-shirts at the banquet to everyone who logs their miles all summer.

Also don't forget to sign up for the HOKA challenge to earn a free bucket hat and the chance to win other prizes. Check out the video below.

Team training log: https://docs.google.com/spreadsheets/d/1BRA_VI6wPhbOofaM6P_Nh6DRtHvMYs3oTVGaEQn67Ig/edit?usp=sharing

ADVICE FOR THIS WEEK:

It's such a big question. Why do we run? Listen to elite runners explain how they found running and listen to them explain why they run.

MOTIVATION STATION

WORLD RECORD OLYMPIC REPLAY: This mixed 4x400 blew my mind. Team USA ran with such confidence and conviction, and I love how they came together as a team to achieve this world record.