News

Congratulations to Bella Nelson and Isaac Krueger for their overall wins at the Welcome Home 5k yesterday!  For the girls, Julia Trost was second, followed by Quinn Thomason and Lilith Johnson.  Audrey Toews and Aspen Reimer both scored in their age groups as well.  Eric Harding finished second behind Isaac with Nos Graham scoring in his age group.  Overall it was a fun race with a lot of respect and honor paid to our Veterans.  Great stuff!

We have made it to NXR Week!  We should find out by Wednesday if our girls and boys squads made the regional championship race.  If they do, we’ll be taking them to Houston Friday morning and racing early on Saturday.  It’s a long trip but it’s an amazing experience for our athletes to race some of the best schools from five different states.  This is our third year to go and we want to continue improving until we get a squad to Portland for the Nike Cross National Championships.  It’s going to happen my friends.  It’s going to happen.

This week we will also have our annual TEAMSgiving on Wednesday for our HS runners.  We’ll go for a short run and then share a potluck meal together.  If your athlete hasn’t signed up here is the link…

Teamsgiving 2023

We won’t have any organized practice over Thanksgiving break.  HS runners need to take the week off after a long season.  We’ll start back with our JH Off-Season workouts on November 27th.  If those runners aren’t playing in another sport they can come over and get in a workout on Mondays, Tuesdays, and Thursdays from 3:15 – 4:30.  8GC athletes will walk up to the Fieldhouse and the 6GC and 7GC will ride the same bus over as they did in the XC season.  These are optional workouts.  The intent is to keep them moving in the winter months in preparation for the Track season in the Spring.  I will double check with transportation on exactly what buses JH runners from the 7GC and 6GC centers but it should be the same as the XC season.  I will confirm and let everyone know this week.  

Here are pics from our end of the season ORXC Banquet last week.  Thank you Doug Boughman!

https://www.douglasabaughman.com/OwassoXC2023/Banquet11723/n-5TC3vp

Thank you for all you do! As always…GO STATE CHAMPION RAMS!  –  Coach Collins

Weekly Schedule 

Monday, November 13th

HS Practice –  6:45 – 7:30 am Weightroom, 2:00 – 4:00 pm Workout

Tuesday, November 14th

HS Practice –  6:45 – 7:30 am Weightroom, 2:00 – 4:00 pm Workout

Wednesday, November 15th

HS Practice –  2:00 – 4:00 pm

Thursday, November 16th

HS Practice –  2:00 – 4:00 pm

Friday, November 17th

NXR Runners leave at 6:00

HS Practice –  2:00 – 2:45 pm 

Saturday, November 18th

No practice – NXR

Congratulations to Dane Janowski who placed in the top 25 at the Meet of Champions on Saturday.  This week we are back to a normal practice schedule with weights tomorrow and Tuesday at 6:45 and our regular afternoon practice times.  We do have several NXR athletes participating in the Welcome Home 5k on Saturday to help get prepared for Houston.  If we have any JV wanting to race it’s a good course at Mohawk Park in Tulsa.  It’s totally flat and had a great crowd last year.  Packet Pick up opens at 8:30 and the race is scheduled to start at 10:10.  Here’s the link for anyone who would like to run…

https://runsignup.com/Race/OK/Tulsa/WelcomeHome5k

The NXR athletes should have an itinerary for Houston next week.  Please let me know if any parents need more information about the meet.

We have our end of the season banquet coming up on Tuesday, at 6:00 pm.  Please click on the link below and READ INSTRUCTIONS CAREFULLY to RSVP…

BANQUET RSVP LINK

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-45705674-2023

BANQUET PAYMENT QR CODE

If anyone is willing to help out with the banquet please click on the link below…

BANQUET VOLUNTEER LINK

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-43369426-hsorxc

Also, we are always trying to make sure our runners have plenty to eat at the end of practice.  Here is the weekly link to the snack sign up…

SNACKS LINK

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-45891998-snacks

We’ll start back with our JH Off-Season workouts on November 27th.  If those runners aren’t playing in another sport they can come over and get in a workout on Mondays, Tuesdays, and Thursdays from 3:15 – 4:30.  8GC athletes will walk up to the Fieldhouse and the 6GC and 7GC will ride the same bus over as they did in the XC season.  These are optional workouts.  The intent is to keep them moving in the winter months in preparation for the Track season in the Spring.

Thank you for all you do! As always…GO STATE CHAMPION RAMS!  –  Coach Collins

Weekly Schedule 

Monday, November 6th

HS Practice –  6:45 – 7:30 am Weightroom, 2:00 – 3:30 pm Workout

Tuesday, November 7th

HS Practice –  6:45 – 7:30 am Weightroom, 2:00 – 3:30 pm Workout

Wednesday, November 8th

HS Practice –  2:00 – 4:30 pm

Thursday, November 9th

HS Practice –  2:00 – 4:30 pm

Friday, November 10th

HS Practice –  2:00 – 4:30 pm

Saturday, November 11th

No practice – Welcome Home 5k

Wow…What a weekend at State!  We had a TON of current ORXC athletes, alumni, and parents there to see our boys finish in the top 5 and our girls win their second straight state championship!  Since 2015 our boys’ teams have finished in the top 5 teams six times with four State Runner-Ups and our girls have finished in the top 5, seven out of the last eight years, finished on the podium six out of the last eight years, and now have three State Championships in the last four years!  It’s been an amazing run and I don’t plan on it stopping anytime soon!  

Thank you to everyone who helped out and cheered for ORXC this season. Between early morning practices, snacks, and hosting three meets we asked a lot of our athletes and families.  The only way we keep this streak going is with athletes, parents, and coaches all working together and trusting each other.  It was a great season and we greatly appreciate everyone in the ORXC family!

Coming up this week we’ll have a couple of fun days to celebrate State on Monday and Tuesday so practices will be a little shorter.  We’ll be done by 3:30 and we there will be NO weight room this week.  On Wednesday we’ll get back to our normal training schedule in preparation for NXR on November 18th.  I will send out more information regarding NXR in next Sunday’s post.  

We have our end of the season banquet coming up on Tuesday, November 7th at 6:00 pm.  Please click on the link below and READ INSTRUCTIONS CAREFULLY to RSVP…

BANQUET RSVP LINK

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-45705674-2023

BANQUET PAYMENT QR CODE

If anyone is willing to help out with the banquet please click on the link below…

BANQUET VOLUNTEER LINK

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-43369426-hsorxc

Also, we are always trying to make sure our runners have plenty to eat at the end of practice.  Here is the weekly link to the snack sign-up…

SNACKS VOLUNTEER LINK

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-45704376-snacks

As always, thank you to Kelly Mangelson for setting those up, and thank you for all you do! As always…GO STATE CHAMPION RAMS!  –  Coach Collins

Weekly Schedule – Practice this week will be required for our Varsity Regional and State athletes and optional for our JV runners.

Monday, October 30th

HS Practice –  2:00 – 3:30 pm

Tuesday, October 31st

HS Practice –  2:00 – 3:30 pm

Wednesday, November 1st

HS Practice –  2:00 – 4:30 pm

Thursday, November 2nd

HS Practice –  2:00 – 4:30 pm

Friday, November 3rd

HS Practice –  2:00 – 4:30 pm

Saturday, November 4th

HS Practice –  8:00 – 10:30 am (NXR Runners only)

Congratulations to all of our Varsity athletes for qualifying for State this week!  We had several runners earn PR performances with Bella Nelson setting another school record and winning the girls 5K!  Julia Trost and Quinn Thomason also earned All-Regional honors for the girls and Dane Janowski earned All-Regional honors for the boys!  

Thank you so much to all of our volunteers for all your help and hard work yesterday.  I can’t tell you how many coaches thanked us for hosting yesterday and how well everything went.  That only happened because we had so many parents willing to help.  It was great for our runners to get to be on their home turf for such a big meet.  Thank you again!

We will leave for State on Friday and compete on Saturday morning.  There is an itinerary listed below.  We have been incredibly fortunate to have a huge amount of parents, JV athletes, and alumni attend the State meet each year to support our Varsity athletes.  We’d love to see a crowd again this season!  Come support your XC Rams!

Our JH runners will have their end of the year season party this Thursday at lunch.  Coach Graham sent out a Remind earlier with the details.  We will pass out their season t-shirts, a little late obviously, and get to miss an hour of school so fun times all around.  Those kids had an awesome season this year!  We’re excited to see our 8GC runners move up to the HS level next year and about how many of our 7GC and 6GC runners looked so good.  It will be fun to watch them continue to grow and get faster.

We are ALWAYS in need of snacks for our runners!  The sooner they get calories after their workout the quicker they can start to recover for the next day’s workout.  We purchase whole chocolate milk as a recovery drink with the Booster Club fee but if you’re at Sam’s or Costco and can grab some extra granola bars, fruit snacks, or crackers we could definitely use them.  Kelly Mangelson was kind enough to make a snack sign up if you’d like to help out…

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-45476833-snacks

Thank you for all you do! As always…GO RAMS!  –  Coach Collins

Monday, October 23rd

HS Practice –  6:45 – 7:30 am – Weight Room – Required for ALL HS athletes

              2:00 – 4:00 pm – Workout 

Tuesday, October 24th

HS Practice –  6:45 – 7:30 am – Weight Room – Required for ALL HS athletes

              2:00 – 4:00 pm – Workout 

Wednesday, October 25th

HS Practice – 2:00 – 4:00 pm – Workout  

Thursday, October 26th

HS Practice – 2:00 – 4:00 pm – Workout  

Friday, October 27th

HS Practice – 2:00 – 2:45 pm – JV Athletes can leave at the end of the school day

Varsity Athletes State Itinerary

Girls – Bella Nelson, Julia Trost, Quinn Thomason, Lilith Johnson, Rilee Shea, Audrey Toews, Kate Stocksen, Aspen Reimer

Boys – Dane Janowski, Collin Yost, Sam Hays, Isaac Krueger, Evan Carter, Gabe Baughman, Eric Harding, Caleb Miles

Go to school 1st through 3rd Hours

11:00 am – Check in at Fieldhouse

11:30 am – Leave Fieldhouse

12:00 pm – Lunch at Chick Fil A – Tulsa Hills

1:00 pm – Leave for Edmond Santa Fe

3:00 pm – Arrive at course, workout

5:00 pm – Check in at Hotel

6:00 pm – Dinner at Hotel

8:00 pm – Team meeting/Active Recovery

9:00 pm – Room Check

Fairfield Inn and Suites

13520 Plaza Terrace, Oklahoma City, OK 73120

Phone: (405) 608-0900

Saturday, October 28th

OSSAA State Meet

Edmond Santa Fe High School

1901 W 15th St

Edmond, OK 73013

($13 cash entry at the gate)

($10 entry fee for digital tickets)

https://gofan.co/event/1128711?schoolId=OSSAA

5:30 – Wake Up

6:30 – Leave for course (light breakfast to go)

7:00 – Arrive at course, set up tent, get bibs, shake out jog

7:40 – Girls Start Warm-Up (No phones/parents from this point on)

8:00 – Coaches Meeting

8:30 – Girls 5k race

8:25 – Boys Warm-Up (No phones/parents from this point on)

9:15 – Boys 5k race

10:00 – Awards ceremony

10:30 – Leave Edmond Santa Fe

11:00 – Lunch at Hidalgo’s in Edmond

3:00 – 3:30 – Bus back at Fieldhouse

The cost for Regionals is $10 cash at the event or tickets may be pre-purchased using the GoFan app. Tickets purchased via GoFan are $7 plus a processing fee. Tickets purchased in advance are less expensive and will help speed up the line entering the park. Just show the attendants your digital receipt. Thanks!

Here is the link to GoFan…

https://gofan.co/event/1128713?schoolId=OSSAA

Here is a QR code as well…

https://docs.google.com/spreadsheets/d/1k1d1zO-LQx2av4yZWDCTKSsHT7TMYA1HwOcMENsjAh8/edit#gid=0

Bethany Ashlock (918) 740-2758 · Amber Ashley-Hall (918) 640-3802

O’Brien Park

6149 N Lewis Ave

Tulsa, OK 74130

Sat 10/21

9 AM – 12:30 PM

Race Schedule

9 AM………… 6A Girls

9:45 AM…….. 6A Boys

11 AM……….. 5A Girls

11:45 AM……. 5A Boys

1. Radios will be charged and distributed at the course.

2. Shifts (see spreadsheet)
   1. 1st shift – meet at 7 AM at your designated volunteer location; bring a headlamp since sunrise is around 7:30 AM
   2. 2nd shift – meet at 8:45 AM at your designated volunteer location
   3. 3rd shift – meet at 10:45 AM at your designated volunteer location
   4. Please add an extra 10-15 minutes to your commute to account for traffic, parking, and walking to your volunteer location
   5. If for some reason you are unable to volunteer, please communicate that ASAP so we can find a replacement for you
   6. 9 – 11 AM time slots are reserved for those who do not need to watch a 6A athlete race
   7. For those who are volunteering 7 – 9 AM with a runner at 9 AM, you are responsible for making your way to the course to watch your athlete; if your replacement is not there 10 minutes before the race starts, please text Bethany Ashlock for coverage
   8. If you are unable to be at the volunteer meeting, please read through these instructions

3. What to bring, if desired
   1. Headlamp (1st shift)
   2. Dark colored shoes
   3. Folding chair
   4. Hat
   5. Sunglasses
   6. Water

4. Group Text
   1. Please use as one-way communication to you, unless radios aren’t working (i.e. handicapped driver at wrong entrance type of situation)
   2. Text Bethany Ashlock or Amber Ashley-Hall (phone numbers listed above) individually if you need to communicate something

5. Map
   1. See the location of each position (see the last page)
   2. See the location of volunteer parking
      1. For 2nd & 3rd shift, enter through south bus entrance, inform the parking attendant you are a volunteer & follow the sign to bus parking, telling the 2nd attendant you are a volunteer; park on the south side of the park office building

6. Job Descriptions
   1. Parking
      1. Position 1 (4 volunteers/shift – RADIO)
         1. Parking payment will be collected at the north entrance of the park
         2. No street parking is permitted on this road
         3. Parking entrance is one way & as the spectators enter the park, will split into 2 lanes; there will be 2 attendants for each lane
         4. Spectators may prepay, pay via QR code at the meet, or pay via cash; virtual payments require the verification of the confirmation email
         5. Change and money belts will be provided
         6. There will be 2 signs with the QR code for virtual payments as the spectators drive in
         7. Do not stress too much if payment is missed for a random vehicle
         8. There will be a football game in the park at the same time as our meet; when these patrons come through our line, they do not need to pay and can park anywhere that parking is not blocked, but have them follow the exit signs when leaving (south entrance)
         9. No buses should be driving through this entrance, but if they do, move the cones so that they can drive straight to the bus parking
         10. Should someone come through the main entrance needing handicapped parking, take payment and radio the handicapped parking attendant to see if there are still spots available; if so, provide a description of the vehicle over the radio or with permission, send a picture via text to the attendant and tell the handicapped driver to follow the exit signs, make a right out of the park and a right on Lewis to the handicapped parking on the right; if the handicapped parking lot is full, additional handicapped parking can be found in the parking lot near the middle of the park by the park office building
         11. Once the 5A Boys race is underway (about 12 PM), you may remove any cones & bring money to Amber Ashley-Hall or Bethany Ashlock at the concession trailer.
   1. Position 2 (1-2 volunteers/shift – RADIO)
      1. Handicapped parking will be blocked off and located at the small parking lot on the southwest side of the park near the port-a-potties/team camps/start line/concessions
      2. Coach Collins’ father (red truck – no cost/Starter for the meet) & only those with a handicapped license plate or rearview mirror sign may park here. Owasso Varsity athletes and JV volunteers as well if there is room.
      3. You will hear all kinds of stories about why someone needs to park here, but please stick to the above rules
      4. If this lot gets full, redirect handicapped drivers to follow the spectator entrance signs and look for the building in the middle of the park where additional handicapped parking can be found
      5. Handicapped drivers can pay for parking via prepayment (showing you their confirmation email), QR code (on sign – also showing the confirmation email), or cash
      6. Change and money belts will be provided
      7. Do not stress too much if payment is missed for a random vehicle
      8. Once the 5A Boys race is underway (about 12 PM), you may remove any cones, barriers, or signs to the grass near your post.
   2. Position 3 (1-2 volunteer/shift – RADIO)
      1. The main bus entrance is on the south side of the park
      2. Move the barrier so that the buses may enter, telling them to follow the signs & staff
      3. This will also be the one-way exit for spectator traffic
      4. If a car tries to enter this direction, they are permitted if they are arriving for the football game (may park in any open spot), live in the neighborhood, or are a volunteer (no charge for volunteer parking); spectators will be redirected to the north entrance
      5. No street parking is permitted on this road
      6. Once the 5A Boys race is underway (about 12 PM), you may remove any cones, barriers, or signs to the grass near your post.
   3. Position 4 (1-2 volunteer/shift – RADIO)
      1. Once in the park, the buses will follow the signs to turn left into the parking lot near the park office building
      2. Parking attendant will move the cones for buses to drive along the south side of the park office building towards the street where they will park
      3. Cones will be moved for volunteer parking on the south side of the park office building
      4. No spectators, football patrons, etc. will be permitted through this area; it needs to be kept clear so the buses can make the turn
      5. The parking lot will also be blocked where the buses enter/volunteer parking is located so that the north side of this lot can be used by spectators, but no car traffic is permitted to leave through this area
      6. Should bus parking get backed up on the street to this parking lot, the attendant will move the bus parking sign up to the triangle grass patch just north & radio to the parking attendant on the north side of the park office building that bus traffic will be routed that direction
      7. Attendant will give north parking attendant a heads up each time a bus is coming up that direction so they can stop the car traffic for the bus arrival
      8. No street parking will be permitted on this road
      9. Once the 5A Boys race is underway (about 12 PM), you may remove any cones, barriers, or signs to the grass near your post.
   4. Position 5 (1-2 volunteer/shift – RADIO)
      1. North of the park office building the parking attendant will prevent traffic from extending west past the park office building parking lot
      2. Should the buses need to be routed up this direction, the attendant will need to direct traffic so that the bus can take a left hand turn on the west side of the triangular grass patch
      3. Attendant will move cones for the bus to pass through
      4. Once the 5A Boys race is underway (about 12 PM), you may remove any cones, barriers, or signs to the grass near your post.
   5. Packet Pick-up
      1. Position 1 (1 volunteer/shift)
         1. As coaches approach the packet pick-up table, ask for their teams running (i.e. Owasso Boys & Owasso Girls, etc.); the envelopes are separated by gender & alphabetized
         2. Provide the envelopes & a course map to the coaches
         3. Should you run low on course maps, keep one on hand for coaches to take a picture of
   6. Concessions
      1. Position 1 (1-2 volunteer/shift)
         1. Opening shift
            1. Open concession trailer windows
            2. Put drinks on ice in the coolers in front of the concession trailer (ensure the drinks are submerged in the ice)
            3. Wipe down the counters
            4. Put up pricing sheets on the exterior of the concession trailer
            5. Organize the food items
            6. Food/drinks will be in the concession trailer already
            7. Athletes will bring the coolers to the concession trailer once they arrive; 2 coolers will contain ice, so no additional ice will be required
            8. Cash drawer will be delivered by Bethany Ashlock
            9. Sell concessions for the listed prices & provide change when necessary; cash-only purchases
         2. Mid-shift
            1. Sell concessions for the listed prices & provide change when necessary
         3. Closing shift
            1. Sell concessions for the listed prices & provide change when necessary until about 15 minutes after the last race
            2. All food and drinks will be removed from the trailer and brought to the start line to be loaded on the bus (2 Bishop Kelley athlete volunteers will help with this – Miller & Paulo Matson)
            3. Dump the ice from the coolers
            4. Remove the pricing sheets from the concession trailer
            5. Close & lock the concession trailer windows; please note that some of the windows do not lock
            6. Hand cash drawer to Bethany Ashlock or Amber Ashley-Hall
   7. Course Marshal
      1. Position 1 (1+ volunteer/shift)
         1. Stand at the northwest loop of the course to ensure runners stay on the course; no cutting corners
         2. In the unlikely event that a runner should go off course, please capture a picture of the runner, their bib number, school name, hair color/length, shoe color, or any other identifying trait and send to Bethany Ashlock
      2. Position 2 (1+ volunteer/shift)
         1. Stand on the northeast loop of the course to ensure runners stay on the course; no cutting corners
         2. In the unlikely event that a runner should go off course, please capture a picture of the runner, their bib number, school name, hair color/length, shoe color, or any other identifying trait and send to Bethany Ashlock
   8. Water/Medal Distributor
      1. Position 1 (1 volunteer/shift)
         1. Stand near the finish line reminding the runners to stay in order
         2. Between groups of finishers, grab waters to hand to the athletes
         3. Keep runners moving off the course
      2. Position 2 (1 volunteer/shift)
         1. Help remove tags from the runners bibs in the open area near the chute, handing the tag back to the runner for them to give to the timing employee at the end of the chute
         2. Hand water to runners when time permits
         3. Keep runners moving off the course
         4. If any runner is in need of medical assistance, assist the runner to the trainer under the tent
      3. Position 3 (1+ volunteer/shift)
         1. Hand water to runners
         2. Keep runners moving off the course
         3. If any runner is in need of medical assistance, assist the runner to the trainer under the tent
      4. Position 4 (1 volunteer/shift)
         1. Set out medals prior to each race on the table at the end of the chute; check if the medals are different and need to be handed to specific runners (gold/silver/bronze, 1st/2nd/3rd, etc.)
         2. Hand the appropriate medal to the top 15 finishers
         3. Once all medals for the race have been handed out, hand water to runners in the chute
         4. Once all medals for the race have been handed out, keep runners moving off the course
         5. Once all medals for the race have been handed out, if any runner is in need of medical assistance, assist the runner to the trainer under the tent
         6. Distributing water works best if you have something to carry it in such as a small cooler or a wagon. Please ask the volunteers if they can bring something like this on race day.

Congratulations to all of our JH and JV runners for a fantastic season!  At Conference last week our JV Girls and JV Boys took 1st and 2nd respectively and our JH Girls and JH Boys both took 2nd in the JH All-Star meet in Chickasaw!  It was a great way to end the season for those athletes.  Our Varsity athletes will continue racing this week at the OSAA East Regional meet on Saturday.

ORXC is hosting the meet this year to avoid driving incredibly early to Ponca City and having to run on a sus course.  Hosting lets us control the course and gives our runners a little extra sleep but we NEED HELP!  We can only pull off hosting if we have help from our JV, JH, and Varsity parents.  As of now we only have about twenty percent of the volunteers we need.  Please sign up for a two hour shift to support the program and get to watch some of the best XC athletes in the state compete.  Here is the link…

Regionals

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-43373833-regionals

For our JH runners not racing at the JH All-Star meet, they will take some time off and then start back to off-season workouts on November 27th.  We’ll have our JH athletes come to practice on Monday, Tuesday, and Thursday from 3:15 to 4:30 during the winter off-season.  These are optional workouts for anyone not participating in another sport.  We want to keep them running and training so they don’t lose the fitness they’ve gained this season and be more prepared for Track starting in February. I’ll send out more details regarding off-season JH workouts after the HS XC season concludes.  We’ll also send out information soon regarding an end of the season party for our JH runners.

A reminder too for our Varsity athletes competing at Regionals and State and their families just how important sleep, nutrition, and consistency are at the end of the season.  Several of them are tired from a long season of running and racing.  A multivitamin, iron supplements, and an extra hour of sleep every night can go an incredibly long way towards making them feel their best for our Championship season.  

We are ALWAYS in need of snacks for our runners!  The sooner they get calories after their workout the quicker they can start to recover for the next day’s workout.  We purchase whole chocolate milk as a recovery drink with the Booster Club fee but if you’re at Sam’s or Costco and can grab some extra granola bars, fruit snacks, or crackers we could definitely use them.  Kelly Mangelson was kind enough to make a snack sign up if you’d like to help out…

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-45239615-snacks#/

Thank you for all you do! As always…GO RAMS!  –  Coach Collins

Weekly Schedule – Practice this week will be required for our Varsity Regional and State athletes and optional for our JV runners.

Monday, October 16th

HS Practice –  8:00 – 8:30 am – Weight Room

              8:30 – 10:00 am – Workout 

Tuesday, October 17th

HS Practice –  8:00 – 8:30 am – Weight Room

              8:30 – 10:00 am – Workout 

Wednesday, October 18th

HS Practice – 8:00 – 10:00 am

Thursday, October 19th

HS Practice – 2:00 – 4:00 pm

Friday, October 20th

HS Practice – 2:00 – 4:00 pm

Saturday, October 21st

OSSAA East Regional Meet

O’Brien Park

6149 N Lewis Ave,

Tulsa, OK 74130

There will be no bus because coaches will be at the park working.  Runners will need to provide their own transportation.

7:30 am – Runners check in with coaches at O’Brien

8:30 am – 6A Coaches meeting

9:00 am – 6A Girls 

9:45 am – 6A Boys

10:30 am – 5A Coaches meeting

11:00 am – 5A Girls

11:45 am – 5A Boys

12:15 pm – Clean park 

1:15 pm – Back to Fieldhouse to unload

Congratulations to all of our JH runners for a great meet last Thursday at Chandler Park!  The boys took first and the girls squad finished third on a tough course.

We have our final meet for several of our HS and JH runners on Tuesday at the Frontier Valley Conference Championship. The meet will be held at Muskogee Hatbox Park.  The schedule is listed below.

On Wednesday the HS coaches will announce our Varsity team for Regionals.  For Regionals and State, we will only have the top 7 runners racing.  All runners, JV and Varsity both, will continue to practice until the end of the season.  We want all of those HS athletes, with the exception of any injured runners, to complete the training macrocycle all the way to the end.  The only exception will be JV runners moving on to another sport.  Those runners will need to speak with the coaches about when their XC training will end.  

For our JH runners not racing at the JH All-Star meet, they will take some time off and then start back to off-season workouts on November 27th.  We’ll have our JH athletes come to practice on Monday, Tuesday, and Thursday from 3:15 to 4:30 during the winter off-season.  These are optional workouts for anyone not participating in another sport.  We want to keep them running and training so they don’t lose the fitness they’ve gained this season and be more prepared for Track starting in February. I’ll send out more details regarding off-season JH workouts after the HS XC season concludes.  We’ll also send out information soon regarding an end-of-the-year pizza party for our JH runners.

ORXC is hosting the OSSAA East Regional meet at O’Brien Park on October 21st.  We’ll need help with parking, in the timing tent, and at the concession stand.  It’s a lot of work to host but it means we get to control the course and our kids don’t have to get up super early to travel several hours to race.  Kelly Mangelson is getting our volunteer list together…the link is below.  We would really appreciate the help and everyone to come out and support the team in their final two meets!

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-43373833-regionals

A reminder too for our Varsity athletes competing at Regionals and State and their families just how important sleep, nutrition, and consistency are at the end of the season.  Several of them are tired from a long season of running and racing.  A multivitamin, iron supplements, and an extra hour of sleep every night can go an incredibly long way towards making them feel their best for our Championship season.  

We are ALWAYS in need of snacks for our runners!  The sooner they get calories after their workout the quicker they can start to recover for the next day’s workout.  We purchase whole chocolate milk as a recovery drink with the Booster Club fee but if you’re at Sam’s or Costco and can grab some extra granola bars, fruit snacks, or crackers we could definitely use them.  Kelly Mangelson was kind enough to make a snack sign up if you’d like to help out…

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-45025770-snacks

Our goal this week is to win every single division at Conference…Varsity, JV, and JH!  We need support from parents and athletes to make that happen.  Come out and be loud cheering for the Rams!

Thank you for all you do! As always…GO RAMS!  –  Coach Collins

Weekly Schedule

Monday, October 9th

HS Practice – 6:00 – 6:40 am  – (Monsters & Hawgs Varsity Only)

                            6:45 – 7:30 am – Weight Room for ALL HS athletes.

                            2:00 – 4:30 pm 

JH Practice – 3:00 – 4:30 pm

Tuesday, October 10th

No morning HS practice

Frontier Valley Conference

Love-Hatbox Park

3601 Arline Ave, Muskogee, OK 74401

2:00 – HS Bus Leaves Fieldhouse

Start times:

4:00 – Varsity Girls 5k (7 Runners)

4:30 – Varsity Boys 5k (7 Runners)

5:00 – JV Girls 5k (unlimited)

5:30 – JV Boys 5k (unlimited)

6:00 – MS Girls 2 mile (unlimited)

6:30 – MS Boys 2 mile (unlimited)

This will be a rolling schedule, so race times are approximates. Races may start 5-10 min earlier

if the course is clear for next race

7:15 – HS Bus leaves Muskogee

8:30 – HS Bus arrives at Fieldhouse (approximate)

Wednesday, October 11th

HS Practice – 2:00 – 4:30 pm (Regional Team Announced)

JH Practice – 3:00 – 4:30 pm

Thursday, October 12th

HS Practice – 6:00 – 6:50 am (Monsters & Hawgs Only)

                            2:00 – 4:30 pm 

Friday, October 13th

HS Practice – 2:00 – 4:00 pm

Saturday, October 14th

HS Practice – 8:00 – 10:00 am

“Survived.” That might be the best way to describe last week.  “We survived.” Thank you again to everyone who helped out last week at the Owasso Invitational.  We had a TON of kids and schools represented.  We can only host a meet that big with parents help and we really appreciate everyone who came out to support the program and assist.  Also, thank you to all of our runners who came to help out Friday night with stadium cleanup.  That might be one of the fastest cleanups we’ve ever had.  Chile Pepper on Saturday was kind of a so -so meet.  We had several runners score lifetime PR’s and congratulations to Bella Nelson for breaking our girls 5k school record!  

Fortunately, after Rim Rock, Owasso Invite, and Chile Pepper all in the span of 8 days, we get a week off before we head into our Championship season.  We’ll only have practices this week and no meets.

The Frontier Valley Conference meet will be held at Muskogee Hatbox Park on October 10th.  This will be the final race for several of our athletes.  The meet will start at 4:00 with all of our JH, JV, and Varsity runners attending.  I will send out a detailed schedule next Sunday afternoon.

As we near the end of our regular season it is incredibly important that our athletes are getting plenty of rest and great nutrition.  We want them to be at their very best in their final races.  It might not be practical for everyone but I would strongly encourage, especially our Varsity athletes who still have at least six more weeks of training, to consider getting their ferritin levels tested and taking an iron supplement.  As the season wears on it is very common for runners to struggle with low iron levels which leaves them feeling tired and sluggish in practices and races.  Even if they don’t get their levels checked a multi-vitamin and a small dose of iron taken consistently each day could really help them feel better.  Just something to be aware of.

We are ALWAYS in need of snacks for our runners!  The sooner they get calories after their workout the quicker they can start to recover for the next day’s workout.  We purchase whole chocolate milk as a recovery drink with the Booster Club fee but if you’re at Sam’s or Costco and can grab some extra granola bars, fruit snacks, or crackers we could definitely use them.  Kelly Mangelson was kind enough to make a snack sign up if you’d like to help out…

https://www.signupgenius.com/go/60B0F4AA8A92FA1FE3-44778590-snacks

We have made it to the best time of the year!  There are trophies to be had at the end of every race but with these next three meets those trophies mean a lot.  It’s awesome to finally have made it the final ⅓ of the season!  Best at the End!

Thank you for all you do! As always…GO RAMS!  –  Coach Collins

Weekly Schedule

Monday, October 2nd

HS Practice – 6:00 – 6:40 am  – (Monsters & Hawgs Only)

                            6:45 – 7:30 am – Weight Room for ALL HS athletes.

                            2:00 – 4:30 pm 

JH Practice – 3:00 – 4:30 pm

Tuesday, October 3rd

HS Practice – 6:00 – 6:40 am  – (Monsters & Hawgs Only)

                            6:45 – 7:30 am – Weight Room for ALL HS athletes.

                            2:00 – 4:30 pm 

JH Practice – 3:00 – 4:30 pm

Wednesday, October 4th

HS Practice – 2:00 – 4:30 pm 

JH Practice – 3:00 – 4:30 pm

Thursday, October 5th

HS Practice – 6:00 – 6:50 am (Monsters & Hawgs Only)

                            2:00 – 4:30 pm 

JH – Edison Invitational

Chandler Park

6500 W 21st St,

Tulsa OK 74107

5:40 – JH Girls 1.5 Mile Race

6:00 – JH Boys 1.5 Mile Race

Friday, October 6th

HS Practice – 2:00 – 4:00 pm

JH Practice – 3:00 – 4:30 pm

Saturday, October 7th

HS Practice – 8:00 – 10:00 am

No JH Practice