XC Parents’ Meeting
Coaches: Rita Gonzales & Heather Cuthbertson & Matt Flickinger
Welcome
XC team has grown from 35 runners 6 yrs. ago to approx. 68 this year.
2009 District results: Varsity girls – 1st, JV and 9th girls – 2nd
Varsity boys - 4th, JV Boys – 2nd, 9th boys – 3rd
2010 District results: Varsity, JV and 9th girls – 2nd
Varsity Boys – 6th, JV Boys – 1st, 9th boys -2nd
2011 results: Varsity, JV and 9th girls – 2nd
Varsity boys – 4th, JV and 9th boys – 2nd
2012 results: Varsity Girls – 2nd, JV girls – 3rd, 9th girls – 5th
Varsity Boys – 2nd, JV boys – 4th, 9th boys – 2nd
One of the best things they are doing is stimulating their brains early in the morning with their workouts, which will help them be ready to learn in their classes (gray and white matter in brain increases)
Exercise also improves impulse control, behavior, self-esteem, attention, motivation, combats depression, lessens fatigue, decreases restlessness, etc.
Equipment
A good pair of running shoes will help prevent injuries. (Hill Country Running, Texas Running Company, Luke’s Locker)
Over the counter orthotic insoles called Superfeet (Blue or Berry) can help adjust minor foot problems.
A sports watch that they can time themselves on when going off campus on runs and during meets.
Season/Schedule/Protocol
2013 Schedule is online
My athlete needs to text me (512-680-2870) if they are going to be absent
We may decide to not have one of our runners miss school for a meet if their grades are not up to par in their classes.
We will begin the year with practice at 7:00am everyday(be here 5-10min earlier).
Please check their grades on Gradespeed and help us keep them on track
I will pass along information if a teacher sends us an e mail concerning your child, and we will talk to them about the teacher’s concern or praise first.
XC Meets
They need to be here on time when we are departing to meets or they will be left behind. I will post leave time on the website, plus tell the team several times.
Only the parent of the child may transport them unless a note is sent at least a day ahead of time to have another parent transport your child. Email would work, too.
They need to pass all classes the 1st Six Wks. (ends Oct. 4th) to be eligible for the District meet, Oct. 18th.
Please be encouraging to not only your son/daughter but everyone’s child running.
Scoring: points are awarded to the first 5 individual runners of each team to cross the finish line, equal to the position in which they cross the finish line (first place gets 1 point, second place gets 2 points, etc.). The points for these runners are summed, and the low score wins.
Remind your son/daughter that each course is different and the actual distance varies from course to course.
XC Booster Club Information
Booster club first started the Fall of 2009
2013 Booster club fundraising dates as of now:
- Bowie f.ball concessions, Aug. 30th - home and visitor side
Need 14 adults and 14 students to volunteer for the night.
- Bulldogs & Hotdogs, Sep. 7th – tank tops, Vnecks and sunglasses
- After school food sales, Feb. 3rd – 14th
- Possible UT f.ball concessions in Nov.
- TBA, track concessions in Feb. and March
Booster Club Officers Elections
Current office holders are:
Co-Presidents – Anne Penn and Julie Farr
V.Pres. – Donna Muyshondt
Sec. – Shannon Briggs
Treas. – Denise Stone
Notes:
Sunscreen for Athletes
Sun protection is essential to prevent skin damage and skin cancer. When you're shopping for sunscreen, make sure it offers UVA and UVB protection. Check to see if it's waterproof or water-resistant. A waterproof sunscreen maintains its Sun Protection Factor level after 80 minutes of exposure to water, according to the Melanoma Foundation. A water-resistant sunscreen maintains its SPF level after 40 minutes of water exposure.
A sunscreen with a higher SPF doesn't necessarily mean it's better.
SPF blocks the ultraviolet B rays (UVB), which cause sunburns. The SPF number on a label refers to the product's ability to block the sun's harmful rays. For example, SPF 15 sunscreen allows a user to stay in the sun 15 times longer before burning. The average time it takes a person to burn without sunscreen is about 15 to 20 minutes, according to Americanskin.org. If you wear SPF 15, you'll be protected for 300 minutes, or 5 hours (SPF 15 x 20 minutes = 300 minutes).
SPF 15 blocks 93 percent of UVB rays, while SPF 30 blocks about 97 percent and SPF 45 blocks 98 percent, Skincancer.org says. Products with an even higher SPF don't offer much more protection. Remember, no matter what SPF you use, you do need to re-apply.
Fuel for the Runner’s Body
Two to Three Days Before…
Make sure to emphasize good carbohydrates with each meal; decrease fat intake, and eat lean, high quality sources of protein. Examples of carbohydrate rich foods include vegetables, fruits, along with pastas, rice, breads, cereals that are whole grain or whole wheat. (avoid ones made with white flour or added sugars).
Make sure to eat a nutritious breakfast on the 2 days prior to competition. The day before, make sure to get a good night’s sleep; 7-9 hours is ideal for recovery. Eating a bed-time snack (such as fruit, bagel or PB&J sandwich) will top off your fuel tank and help you go to sleep faster.
Planning Ahead….
Below is a brief listing of nutrient dense foods that can be easily packed to take to meets:
Low fat granola bars
Dried fruit, fresh fruit, nuts, trail mix
Pretzels, graham crackers, animal crackers
Whole grain crackers, bagels, bread/rolls
Peanut butter (spread on top of crackers, apples, bagels)
PB&J sandwiches
Water or sports drink (keep the bottle to refill)
The Day of…
A pre-meet meal needs to be consumed 3-4 hours prior to the start of competition. Make sure to avoid foods that may cause an upset stomach (such as high fat food, spicy foods, or caffeine)
and focus on consuming complex carbohydrates, lean protein sources, and plenty of fluids.
Avoid eating 30 minutes to 2 hours out from your race as eating during this window of time will do more harm than good.
Drinking water or a sports drink 30 minutes of your start can help aid in proper hydration. Being dehydrated will stop you dead in your tracks long before any nutrient need will.
Recovery….
After the race, the most important concern is to continue drinking fluids to help replace the fluids that were lost during competition.
Immediately consuming low-fat chocolate milk improves muscle recovery, a rapidly absorbed recovery drink that contains both carbohydrate and protein. This is much better than continuing to consume a sports drink after the workout is over. These recovery drinks also help to ensure that full rehydration is achieved after the workout.
Eating carbohydrate rich foods the first 2 hours after completion, such as simple sugars (carrot sticks, graham crackers, dried fruit), will replenish glycogen stores that were depleted.