Monday August 27th

Monday August 27th is a big day for the cross-country team.  Our first competition at the Ney Center begins at 3:15 with the junior high race.  At 3:45 the girls race will take place and at 4:15 the boys race.

Team and individual pictures will be taken at 1:00 pm at the school come dressed in your uniform.  The bus will take us out to the course after pictures and we will return on the bus after the meet is over.

Parents night BBQ:  Starts at 6:30 in Union Square park behind the high school all families of cross-country athletes are invited.  Seniors and their parents will have their pictures taken that evening.  Look forward to sharing a meal and some information with you.  Thanks to all you parents that have been making sure your kids are at practice we are off to a terrific start.

Week Two

Week two is almost done and an incredible amount of work and fun took place.  We will cap the week with a preview of the Ney Center course for Monday's meet.  This past week we did an interval workout on the track, ran sprints at the beach, ran like kenyans, and ran a long run of 9.4, 7.6 or 6 miles.  When we returned from our long run a veteran commented "did you see how far everyone went today?"  it continues to amaze the coaching staff what hard working and talented kids we have.  This is normal but this years group seems to be exceptional.  Rest well this weekend and be ready for 1:00 pm pictures at the school Monday.  Our race at Ney Center begins at 3:15.  Parents night BBQ in Union Square Park 6:30.

Triathlon 2012

Triathlon 2012

This year 49 athletes completed the 4.5 mile bike, 1.5 mile run and 10 lengths of the pool swim in under 58 minutes.  The winners were Zander Stier (1st), Jacob Schaffer (2nd), Max Hughes (3rd), Janessa Mueleners (1st), Kiley Hallgren (2nd), and Danika Schroeder (3rd).  Congratulations to all participants on an excellent effort.

Week One!

Week One!


Wow!  What a first week we have had.  56 eager young runners have been showing up all week and working incredibly hard to get in shape.  This week was filled with activity, a 2 mile time trial, ran at the beach, did some yoga, lifted some weights, and the annual triathlon.  Runner have logged any between 20 to 29 miles this week.  Sore muscles were abundant along with great enthusiasm.  We are all tired but after a weekend to relax will be ready for another fun week.  Next week expect the watermelon relay, running at the Ney Center course, weight lifting, yoga, and interval training.  The coaches have been impressed with the work we have seen and the excitement the kids have been brining to practice.  Keep it up.

Fueling and Resting

In every meeting, we have as a group, there is something that we forget to discuss.  A couple of things come to mind that need the most attention is fueling (eating) and resting (sleep). 

These things are what will make or break a season.  The problem we have as coaches we cannot control this part of your life.  Therefore, this is on YOU and YOUR PARENTS.  I am not expecting you to have a diet like the Olympic athletes do but I will suggest some things that will help you during the season. 

First, sleeping, this is very important.  The majority of your bodies repairing and recovery comes during the time you are sleeping.  I suggest getting 8-9hours.  In addition, try to go to bed at a reasonable hour (before 10-10:30 PM), try to stick to this time as much as possible.  Research shows that a bedtime +/- 15min that is stuck to over time helps the body recover better and if there is an odd late night, the body can adapt without sacrificing fitness.  Too many late nights or lack of sleep will have an effect on your fitness level and even can make you more susceptible to illness and injury.

Second, fuel or eating is just as important as rest.  Without the proper fuel, your body will not be able to repair and refuel for the next day.  My biggest suggestion is to eat good things and eat a well-balanced diet.  DO NOT EAT UNTIL YOU ARE STUFFED; EAT UNTIL YOU ARE COMFORTABLY FULL.  Again, we are not expecting an Olympic type diet I am suggesting cutting down on the bad foods (cookies, cakes, candy).  The better your diet is the better you will recover.  Get plenty of fruits and vegetables (the darker the green the better), carbohydrates, dairy and protein.  Here are a few other suggestions:

• Eliminate energy drinks (these are the worst things to consume) and soda pop (there is nothing good in them)
• EAT BREAKFAST doughnuts do NOT count (your body goes into starvation mode by not doing this meaning your body starts shutting down)
• A non-sugar based cereal is great.
• Get protein in you system within 45min of the end of practice.
• A glass of milk (even chocolate) or yogurt works best there are other things ask a coach before buying into a gimmick
• Limit your Gatorade and or PowerAde consumption to one per week or at most one every other day.  These drinks to not completely rehydrate you in fact they actually dehydrate you.
• If you are thirsty DRINK WATER, and STAY HYDRATED (urine should be clear to maybe a slight hint of yellow)
• This will also aid in your recovery, it flushes all the bad acids out of your muscles. 
• Girls might want to think about a low dose IRON supplement, some guys might want to think of the same thing. 

If you follow this and some of the other suggestions that we make throughout season you should be able to compete at the high level.

Any questions feel free to ask a coach.