Sign up is $40.00 cash or check payable to LSHS CC Booster Club
T-shirts are here so bring your money anytime to Coach Sommers @ LSHS or Coach Just @ MMS or to the meeting!

Click here for the summer running info and calendar packet.

We had an impressive and awesome week of healthy training for our JV and Varsity runners. We look forward to the Victoria Lions Invite in Chaska on Tuesday.

Weekly Schedule:

Mon     10/3 Pre-meet practice at LSHS, pasta dinner at Albrechts

Tues    10/4 Victoria Lions Invite–Chaska, dismissal and bus times below

Wed     10/5 Recovery run LSHS

Thurs   10/6 MS Mike’s Meet,  JV/V run to Aronson Park, Girls picked up at park, boys run back to LSHS

Fri             10/7 MS ride shuttle bus to KTMS for practice, parents pick up MS runners at KTMS, JV/V recovery and strength at LSHS

Sat             10/8 8AM Kenwood all JV/V (not optional) – speed Saturday, bring your spikes!

Mon     10/10 MS ride 2:50 bus to KTMS for meet, JV/V longer run + tempo to KTMS – pick up for _all runners_ (MS, JV/V) at KTMS

Monday 10/3: Pasta Dinnner at Albrechts

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.

Map:

http://maps.google.com/maps?q=1200+W+158th,+burnsville,+MN&hl=en&sll=37.0625,-95.677068&sspn=69.350725,115.576172&vpsrc=0&t=m&z=17

Tuesday 10/4: Chaska dismissal and bus times:

LSHS Dismiss 1:25, Bus 1:40

MMS Dismiss 1:05, Bus 1:15

KTMS Dismiss 12:55, Bus 1:05

Thursday 10/6: Middle School Mike’s Meet – Burnsville – Eagle Ridge Jr. High

KTMS Bus 2:25, MMS Bus 2:50

Saturday, Oct 8th:

Bagels: Edmunds

Juice: Gallagher

Kenwood Trail Mix Mile: Our Home Middle School Meet!

Monday, October 10.

We could use a few volunteer parents to help with the course, finish-line and scoring. Please e-mail: jjust@charter.net

I could also use some JV or V girls to make the big posters for each race that will hold all the finish stickers and times for the 6th girls, 6th boys, 7th girls, 7th boys, 8th girls and 8th boys results for awards and posting after the races.

Tips to help your runner:

Endurance food and drink.

Summer is forecast to return… plan for warmer practice and race conditions this week. Bring your favorite sports-drink to class and practice. Rehydrate often throughout the day and have a water-bottle with you while you are doing homework. Prepare for meet-day lunch by packing easy-to-digest foods that you trust: things you have eaten before that you know will give you energy. Bring some snacks along to the meet for after your performance. Plan ahead. Think about it today.

Positive.

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 ñ with your runner ñ and encourage them toward a positive view of challenging training to make them better.

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.

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

SHOES–
Remember, Run N Fun in Burnsville will give you a great discount on
your training shoes and racing spikes, mention you are from LSHS.
Your shoes are your most important piece of equipment as a
runner…typically they last 300-500 miles and we easily put on that
many in a season so if you haven’t had a new pair in awhile, please
consider this as we start our season to prevent injuries.

Please BE ELIGIBLE by the first day of practice.  Have all forms, your payment and physical turned in BEFORE Monday, August 15th.
Stop in the LSHS or middle school offices or go online.  THANKS!

Think of yourself as an “EVERYDAY” runner and then if you are out the door 5 days a week that is GREAT!

We are excited to start the season, summer practices have been going really well, a huge thanks alumni Derek Schlager, Kayla Uphoff, Matt Nelson, Kyle Serreyn and our terrific captains for a very successful summer so far.

Important CC Dates in August:
Season begins– Monday, Aug 15 (meet at LSHS 8:00-10:30am)

High School Eligibility Meeting for Parents and Athletes– Monday,  Aug 15 6:00pm LSHS, CC Parent Meeting to follow at 6:45pm-7:30pm (Middle School Parents need only attend CC Mtg.)

2 Mile (or 1 Mile for Middle School) Time Trial — Thursday, Aug 25 @ 6:30pm at LSHS fields

12 Hour Run– Friday, Aug 26  7:00am to 7:00pm LSHS (team fun day)

Summer Cross Country Meet

Nicollet Junior High School

When:  Thursday July 14^th

Time:  7:00pm start time  – 7:20PM (7th grade and under race).

Address:  400 E 134^th St, Burnsville, MN 55337

Distance:  2.0 miles (Or so—-We will have a new course) and a 1.0 mile race for 7th grade and under.

Cost:  Free for 7th grade and under, $3 for everyone else

WHO:  Any and all distance runners of any age or gender (If you just want to Walk this event, you are welcome to do so)

Team Scoring:  3 team cross country scoring in 3 different divisions — individuals are also encouraged to come and race

• Entering 9^th grade and younger
• Entering 10^th grade to 12^th grade
• Anyone older

No Frills Meet:  No T-shirts, no awards, just an opportunity to RACE against some great competition.  There will only be ONE race, boys and girls of all ages will be racing together.

Come and check out your summer fitness on the Burnsville Invitational course.  Watermelon and water for all after the race!

Jeff Webber

Burnsville Blaze Boys Cross Country Coach

612-251-8788

runningweb@hotmail.com

website: bhsxc.com (information will be available closer to the event)