9/11
Dear Runners and Parents-
Great meet at Gale Woods Farm Park this past Thursday!
Results available here:
We look forward to more great competition this Friday at Aronson Park at the LNHS AppleJack Invitational.
School is off to a running start. Old and new friends reconnect and new classes start to bring homework. “Back to School” brings many fun challenges to the family schedule. Here are a few tips (some new, some from last week’s update) to help your daughter/son have a fun and successful experience:
a) set a definite go-to-sleep time. Stick to the time. Get up earlier in the day if your son/daughter needs more time for homework. It is difficult, but research shows that adolescents who “go to bed” about the same time each night have seven times less illness than those whose bed-time is variable.
b) plan your food. Remember, food = fuel for your body. Pay attention to how certain foods affect your performance in workouts. Is a certain food “too much” before a challenging workout or meet? Do some foods “sit better” when you run the afternoon? Pay attention. Pick reliable foods (food you have consumed many times) for a pre-meet breakfast and/or lunch. See these for suggestions:
or
c) hydrate. Hydrate. Hydrate. Water, sports drinks…. Bring them to class.
d) wash your hands. Unfortunately, lots of new people bring lots of new germs. It sounds strange, but something as simple as hand washing can keep illness away.
e) “Champions are not made because of what they give…but because of what they give up.”
Think about this, especially after reading (above) about sleep, fuel and schedules.
Share this with your athlete.
This weeks schedule:
Mon 9/12
3:15-5:15PM practice at LSHS. Longer easy run.
Tue 9/13
3:15-5:15PM practice at LSHS. Run to Aronson Park for interval workout on race-course. Some athletes will need rides to/from the course….
Wed 9/14
3:15-5:15PM practice at LSHS. Recovery run and strength.
Thurs 9/15
3:15-5:15PM practice at LSHS. Pre-race.
Pasta dinner at _____.
Fri 9/16
Lakeville North Invitational at Aronson Park.
- We will be keeping all of our event distances and numbers of entries for the events. Boys 5K Varsity and Girls 4K Varsity: 7 each. Boys 5K JV and Girls 4K JV: unlimited entries. Boys and Girls C races: 2 miles, unlimited entries. Middle School Mile (B and G combined) and a 600m family fun run.
- 2011 teams include:
- (boys and girls from each school)
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Andover
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Bloomington Jefferson
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Eagan
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Edina
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Farmington
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Forest Lake
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Kennedy
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Lakeville North
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Lakeville South
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Math and Science Academy
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Minnetonka
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Prior Lake
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Rogers
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Rosemount
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Shakopee
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St. Paul Central
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2011 Apple Jack Tentative Events Schedule: Start Time
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Event
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Distance
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3:30 PM
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Boys C Race
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3,200 meters
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3:55 PM
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Girls C Race
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3,200 meters
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4:20 PM
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Middle School Race
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1 mile
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4:35 PM
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Girls Junior Varsity Race
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4,000 meters
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5:05 PM
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Boys Varsity Race
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5,000 meters
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5:35 PM
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Girls Varsity Race
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4,000 meters
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6:05 PM
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Boys Junior Varsity Race
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5,000 meters
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6:35 PM
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Kid’s Fun Run
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600 meters
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6:45 PM
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Awards Ceremony
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See meet information here:
No return bus.
Come cheer on the Cougars!
J Just