Monday Jamboree

Monday August 29th will be a big day for the cross-country team. We will be hosting the MRC Jamboree at the Ney Center starting with the junior high race at 3:15.

All athletes should be at school with their uniforms on at 1:45 pm to take the bus out to the Ney Center where we will have our season pictures taken. Parents, your child was given a photo form to bring home if you want any photos. Pictures begin at 2:00 pm at the Ney Center. If you have not picked up your uniform yet stop in Coach Schroeders room earlier than 1:45 on Monday.

Following the competition we will be hosting a Parents night BBQ in Union Square park at 6:30 pm your entire family is invited. Bring yourselves and your appetite. Seniors and their parents will be having a picture taken at the BBQ. On the menu are burgers, hotdogs, potato salad, chips, beans, cookies, and water. There will be Boca burgers for those who know what they are. We look forward to seeing you Monday.

Your children have been working very hard come and see what they can do.

Balance is more than standing on one foot.

It is that time of the year when many parents are starting to ask themselves why my student-athlete is eating so much food I can’t keep up.  What these athletes eat is very important; it is their fuel for not only the day but to maintain energy in the workouts. 

When most people think of food groups they think of meats, bread, dairy, fruits and vegetables.  However, to athletes we think of the food groups differently we tend to think of Protein, Carbohydrates, Fats, Water & Electrolytes, and Vitamins & Minerals.  Are both people talking about the same thing, Yes, the only difference is the names in which we call them. 

For the athlete we tend to require more food than most, but we still require a balanced diet.  Just because we run and work hard does not mean that we can eat anything and everything.  If we eat too much of something our bodies will be off balance, which can affect performances in practice and in competition.  By making sure that, we are eating a good balanced diet our bodies will be able to perform better. 

What should athletes be eating?

This is a difficult but very worthwhile question.  Since many athletes will consume more calories (2500-3000+) it can be tricky to tell exactly (actually requires some math).  Many schools of thought will break things down by percentages based on certain calorie intakes, and many are for loosing weight.  To really know how much you should take in a dietitian should be consulted, as they will be able to measure and test things that you can’t at home. I am by no means a trained dietitian but I have taken some classes and try to stay current on certain trends that affect athlete’s nutrition.  

I tend to lean towards a more balanced approach, but focusing on carbohydrates (60-70%), proteins (15-20%), and the remainder fats (yes, fats but we are talking the good kind).  Electrolytes, vitamins, and minerals should be there if the diet is well balanced, but a multivitamin can help cover any variations day to day. The fats that are good to consume will be there as well if the diet is balanced. By just eating a well balanced diet with and eating until you are comfortably full (not stuffed) you should be able to perform well. 

First Week

Well the first week is over and after working 45 young athletes hard 45 showed up on Monday morning for our long run. We have another big week planned and I am really excited to have another great week of practice.

Check out the winners of last Friday's triathlon. Chase Grieves 32:35, Brandon Bast 33:31, Phil Dvorak 34:03, Janessa Meuleners 38:46, Kiley Hallgren 39:58, Grace Miner 40:28.

Triathlon

Remember your bike, helmet, swimsuit, and towel for tomorrows triathlon. Also come early 8:00 am. We will be biking to the top of kittson blvd hill on the bike path, running 1.5 mile loop around the lutheran home, and swimming/running 5 laps of the pool.

Be extra cautious tomorrow while riding around sharp corners or where there is loose gravel, also wherever you cross traffic. Bring and wear your helmets as well.

First Day Thoughts

41 eager young runners completed their first cross-country workout, a nice conversational pace for 50 to 60 minutes.  We were impressed with the young and new runners.  Looks like there will be a bunch of good talented runners coming up.  Tomorrow at 8:00 in room 212 the leadership council is meeting for a few minutes before practice.  We will have 2 workouts tomorrow, Wednesday and Thursday, 8:30 and 3:00 pm.  The rest of the week looks like this.  If you have any questions call me at 952-451-1108 or email me at sschroeder@belleplaine.k12.mn.us

Tuesday     8:30 am timed 2 mile run          3:00 pm  easy 3 miler and weights

Wednesday 8:30 am pool workout*               3:00 pm Easy 3-5 miler

Thursday    8:30 am Threshold run             3:00 pm Barefoot relays

Friday         8:30 am Triathlon*

*bring a swimsuit and towel

The End Gives Way to the Begining

It is near the end of the summer and some athletes have been putting consistent miles in over the summer.  This is very promising as the start of the season is fast approaching. 

There are some dates that you should be made aware of; first August 8 is the fall eligibility meeting at 7:00pm, try to attend so that we can get all the information to you about practices for the coming weeks.  Not much will change but remember that there is a post season award for having a 90% attendance, running the summer miles, and GPA.  Second is that practice begins on August 15 at 8:30am meet in the commons area ready to run. 

Both of us coaches are very excited to see you all again and see how we can grow as a team and as runners.  This season should be very exciting with many changes in the conference and opportunities for some of our younger runners to prove themselves as more experienced runners.  Also be sure to check out the calendar for the dates and locations for the meets this year.