Concessions

The Belle Plaine Football team is hosting New Ulm tonight at tiger field beginning at 8:00 pm.  The cross-country team is working the concession stand for the game.  If you can help show up around 7:00 pm.  Thanks.

Meet today in Mankato postponed

Today's meet has been postponed.  We will hold practice at regular time 3:15.  We are looking into a meet Thursday at Mankato Loyola at 6pm.  Stay tuned for further info.

Todays meet at Baylor Park is Cancelled

Todays meet is cancelled.  No practice today.  Parents Night BBQ is still on starting at 6:00 pm and it has been moved inside to the high school lunch room.  See you there.

Mankato East Tuesday

Tuesdays race will be held at Mankato East High School.  The course is run on the school grounds.  The bus will leave from the high school at 2:00 pm.   Races are as follows:

JH Girls and Boys 2000m 4:00 PM

JV-Varsity Boys 5000m 4:20 PM

JV-Varsity Girls 4000m 4:45 PM


Please consult your child as to which race they are running.

Parents Night BBQ

Monday the 26th is our annual parents night bbq.  It will be held in Union Square park behind the high school.  We would like to start around 6:00 pm.  Bring your family and your appetite.  If you have a senior runner be prepared to have your picture taken with your athlete.  See you there.

Mondays Jamboree at Baylor Park

Baylor Park is located 3 miles North of Norwood Young America on county road #33.  Buses will leave school at 1:30 pm races are as follows.  Please ask your athlete which race they will be running.

 3:00

3:00 pm: Girls’ 3000M race

3:30 pm: Boys’ 4000M Race

4:00 pm: Girls’ 1600M Race

4:10 pm: Boys’ 1600M Race

Triathlon

Congratulations to this years participants.  Thank you to Mariah Walsh, Kiley Hallgren, and Jacob Schafer former alumni.  Click on this for the results.

Annual Triathlon and First Annual Alumni Triathlon

Friday morning at 8:00 am is the annual bike, run, swim.  We would like to invite all Belle Plaine Cross-country alumni to come and compete with us.  You will need your bike (and helmet), and your swimming attire.  We will bike first, run, than 10 laps in the pool.  For those not so strong swimmers you get 20 laps across the shallow end.

The first week a practice is nearly over and 50+ kids have eagerly been showing up at 8:00 am and again at 3:00.  They have been working hard and it shows.  This week it has been nice to get to know each other and have some fun together.  We are looking forward to another fun week.

Next week:
Monday-practice 8:00 am
Tuesday-practice 8:00 am and 3:00 pm (weights)
Wednesday-practice 8:00 am (hills) and 3:00 pm (watermelon relay)
Thursday-practice 8:00 am and 3:00 pm (weights)
Friday-practice 8:00 am (bus to Baylor to run the course)

Did you miss the eligibility meeting? Wondering what you missed?

The first practice was well attended with 52 kids ready to go at 8:00 am.  If you missed the eligibility meeting you need to take care of three things that are available in the office.  A current physical must be on record with the high school office, the MSHSL form must be filled out signed and returned, and your fee of $105 for high schoolers and $75 for junior highers must be paid before your student can compete in our first meet August 26th.  Click on this link to view the information passed out at the eligibility meeting.  Eligibility Meeting Information

Oops We Forgot

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.  

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.  Mr. Schroeder touched on this but I will go into more specifics.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.  

• 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 supplements are not your thing make sure that you get 2 sources of red meat a week.  

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.

If you want a good article on shoes go HERE

Remember to submit or bring your miles from this summer to the first day of practice.

Fall Eligibility Meeting Tuesday August 6th

Tomorrow night at 6:30 pm is the 2013 fall eligibility meeting for all fall activities including cross-country.  We will be discussing important information, dates, and rules for the upcoming cross-country season.  Hope to see you all there.