Excellent performances from all our Cougar runners at the Apple Jack Invitational on Friday at Aronson Park.
We had nice, cool weather and numerous PR”s (Personal Record times) run in all the races from Middle School to C to JV to Varsity.
A huge thanks to all our parents and runners who were supporting and encouraging all our teams in the races and at awards!
Complete results can be found at: [ http://www.raceberryjam.com/indexcc.html ]http://www.raceberryjam.com/indexcc.html
Middle School Meet: Tuesday 9/20 at Aronson Park 4:00pm (same course as Friday but just MS runners from a number of schools) races start at 4pm.
KTMS bus 2:25pm, MMS bus 2:50pm or after route buses leave—-NO RETURN BUS, parents please pick up your runner from the meet at Aronson.
Second Order for Sweatshirts/Team T-shirts and possibly parent t-shirts:
Please look for a second order form at practice to place an optional team clothing order, more info to come by Wednesday this week.
Pasta Dinner: Friday, 9/23 @ The Best’s Home–20419 Jupiter Way
Directions From LSHS:
Take Jacquard south to the T-intersection with 205th St. Take a left. Follow 205th St. west for about 3/4 of a mile to Jupiter Way (there are two entrances to Jupiter Way on the right – either will work as it is a semi-circle). We are a brown 2-story (20419 Jupiter Way).
Map from LSHS:
[ http://maps.google.com/maps?saddr=21135+Jacquard+Avenue,+Lakeville,+MN&daddr=20419+Jupiter+Way+lakeville,+MN&hl=en&sll=44.654537,-93.283865&sspn=0.006861,0.013003&geocode=FRcvqQIdccVw-ikHwzuI7kf2hzE5WG2CT50tKw%3BFclfqQId55lw-ikB2HoMdjj2hzHsqyhz_dR2lw&vpsrc=0&mra=ls&t=m&z=16 ]http://maps.google.com/maps?saddr=21135+Jacquard+Avenue,+Lakeville,+MN&daddr=20419+Jupiter+Way+lakeville,+MN&hl=en&sll=44.654537,-93.283865&sspn=0.006861,0.013003&geocode=FRcvqQIdccVw-ikHwzuI7kf2hzE5WG2CT50tKw%3BFclfqQId55lw-ikB2HoMdjj2hzHsqyhz_dR2lw&vpsrc=0&mra=ls&t=m&z=16
Please read below for a few tips to help your runner:
a) keep illness away. This time of year, wide swings in temperature sometime confuse our ability to “dress for the weather.” Cold temperature, of itself, has nothing to do with causing illness…but…when our body temperature declines, we lower our immune system’s ability to “fight-off” creepy invaders (viruses, bacteria). This is an easy fix. Toss an extra stocking hat and sweatshirt into your duffel bag. Take it everywhere. Keep warm and give yourself a better opportunity to stay healthy.
b) keep illness away (part 2). Sleep. Plan it. Set a specific bed-time and stick to it. Homework is important — but if you need extra time for homework, get up early. Studies show that adolescents that go to sleep within 15 minutes of a regular bed-time have up-to seven-times less illness in a year. Plan ahead. Plan your studies. Remember: “Champions are not made by what they give, but by what they give up.” Waking up 30 minutes early might be one of the easier things to “give up” to achieve your goals.
c) recover. “It is not the workout that makes you stronger, it is the recovery from the workout.” Here are a few things you can do in the evening to help your body recover from a challenging running workout -
i) lay down and put your legs-up on a chair/couch/wall for 5-minutes. Use gravity as your ally and bring the body-fluid from your feet and legs back to your core. Your legs will like you better the next day.
ii) ice your shins / feet / legs. Make a few “ice cups” in your freezer at home by filling some paper cups with water and sticking them in the freezer over night. Tear off the top of the frozen cup and use it for an ice massage. Ice the body-part until it goes numb. A wonderful chilly result.
iii) easy static stretching. Perform the piriformis (a.k.a. “johnny muench”) stretch while doing homework or laying in bed; kneel on a pillow and do the infamous “hip flexor stretch” while telling mom about your awesome workout.
d) be positive. Repeat in your head: “I feel strong. I feel good. I feel great. I feel powerful. I feel calm and confident. I am cougar strong.” Wake up saying it…know it. Even if everything in the world is not perfect…tell yourself it is great – over and over – and you will believe it. Try it…be positive. You coaches are positive it will help 
Workouts this week (all workouts start and end at LSHS):
Monday: longer run and 4 speedy strides, leg-up recovery and ice
Tuesday: MS Meet at Aronson, JV/V a few hills and easy running, abs
Wednesday: 5-min runs at pace, 400′s speedy, 200′s really speedy
Thursday: recovery run and some strength
Friday: pre-meet, pasta dinner
Saturday: Apple Valley Eagle Invite (see times below)
Eagle Invite Information:
2 BUSES will leave LSHS upper parking lot at 8:15am
1 Return Bus back to LSHS approximately 1:15pm
THIRTY-FIFTH EAGLE INVITATIONAL
DATE: Saturday, September 24, 2011
TIME: 9:45 a.m. Girls J.V. Race 4000 Meters
10:25 a.m. Boys J.V. Race 5000 Meters
11:05 a.m.Girls Varsity Race 4000 Meters
11:35 a.m. Boys Varsity Race 5000 Meters
12:05 p.m. Boys Ninth Race 3200 Meters
12:15 p.m. Girls “C” Race 3200 Meters
12:45 p.m. Awards
SITE: Apple Valley High School
14450 Hayes Road
Apple Valley, MN 55124
952-431-8205
DIRECTIONS: Exit from I-35W at Burnsville Center (Co. Rd. 42) and go East on Co. Rd. 42 to !Hayes
Road (approximately 3 miles). Go North on Hayes Road to the high school. Or exit from
I-35E at Cedar Avenue and go South to 140th. St. and go West to Hayes Road
(approximately 3 blocks). Go South to the high school.
ENTRIES: Varsity——-7 per team with first 5 scoring.
J.V. and “C” Races———–Unlimited with first 5 scoring.
NInth———-Unlimited with first 5 scoring. Limited to 7-9 graders only.
COURSE: Mostly flat, grass. Must cross asphalt paths and roads.
AWARDS: Team———-Boys and Girls Varsity–1st. place plaque
Individual——Boys and Girls J.V.–Ribbons 1-25
Boys and Girls Varsity–Plaques 1-10; Medals 11-30
Boys Ninth and Girls “C”–Ribbons 1-15
CHAMPIONS: 2010:
Girls Varsity–Eden Prairie
Boys Varsity–Eden Prairie
Need information?
All meet information, maps and directions, as well as links to results are at:
[ http://www.cougarcrosscountry.com ]http://www.cougarcrosscountry.com
J Just
[ mailto:jjust@charter.net ]jjust@charter.net