We had many fantastic races at Aronson on Tuesday with our Middle School runners.
Saturday, at the Eagle Invite, our JV and Varsity runners had some great team races!
Please check out full results at: www.raceberryjam.com
We look forward to a great week of training and a healthy return to competition at Chaska on Tuesday, October 4.
Mon 9/26 Long Run and Striders
Tues 9/27 MS Meet @ Rosemount, JV/V 400’s
Wed 9/28 Recovery Run and Excercises
Th 9/29 TEAM PICTURES—MUST HAVE TEAM WARMUPS and UNIFORM – Tempo Run
Fri 9/30 MS Meet: Cookie Classic, JV/V Juno Trail 9-8, 8-6, 6-4
Sat 10/1 8am Kenwood all JV/V (not optional), easy run and speed—bagels and juice
Mon 10/3 Pre Meet Workout, Pasta Dinner at Albrechts
Tues 10/4 JV/V Meet: Victoria Lions Invite in Chaska
Pasta dinner on October 3rd will be at Albrecht’s home: 1200 W 158th Street. Burnsville. Home Phone 952 435 6606
Directions: 35 W north to Cty Rd 46. West on Cty RD 46 over frwy and rt on Kendale. Rt on Dupont and Left on W 158th. 3rd house on right.
Saturday, October 1st:
Bagels: Teich
Juice: Rodamaker
a) Diet.
Foods rich in carbohydrates and protein are critical during these stages of training. Carbohydrates are the main “fuel” while running…and protein helps build muscle and repair tissue. Of course, human energy systems need small amounts of micronutrients to work best…so make sure the diet includes vitamins and minerals like calcium, zinc and iron. Great sources of these nutrients are vegetables and fruits. If your runner is not a big “fruits and vegetables” person, perhaps a supplement is of value… a simple “one a day” multi-vitamin is usually all that is needed. Here is a lay-person’s article that answers questions about a number of supplements:
http://www.runnersworld.co.uk/nutrition/the-science-of-supplements/262.html
(2008). The article has a nice review of the current-science on the topic.
http://emedicine.medscape.com/article/108994-overview#showall
A few catchy phrases can make the difference between an anguish induced pity-party and a hardened resolve to complete a workout. Phrases like, “You can do it”, “I feel good”, “I feel strong”, “My workouts have been going great” will help drown out the negative signals of physical discomfort that your left brain will start bombarding you with in a tough workout or a race. Use the phrases around home – with your runner – and encourage them toward a positive view of challenging training to make them better.
c) Rest. Sleep. Recover.
This is a repeat…but it cannot be stressed enough. A key to staying healthy is adequate recovery. 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.