Summer Cross Country Training

Summer running is the key to success, not only for you individually but for the team as a whole. The idea is to build on the foundation you've established already, be it from spring track, lacrosse or softball. You as runners will see improvement, whether it's comparing where you where last year, or just last week.
Simple ideas to make it a good summer of running...
1. Make sure you have a new pair of running shoes. Seek out Wendi at GearWest for a fitting if you haven't done so already.
2. Be hydrated. See the article in a prior posting.
3. Fuel the engine. Fruits, vegetables, whole grains and pasta. See article in prior posting.
4. Sleep...yes sleep. Yes, it's summer but like most high schoolers you'll still need that 8 to 10 hours of sleep .
5. Running with friends and teammates. Check out our summer running schedule. The captains have got it covered Monday thru Friday. It's always more fun in a group.
6. Set a Goal. Make State, All-Conference, the top 7, the Griak, improve your times on the same courses as last year. Think about these as just a sample, write down your own personal goals and tape them to a spot in your room.
Get in the habit now...you have three more weeks before the season starts...Make it a Good One!

July Heat, Staying Hydrated

"Water is not the only fluid source to choose from to stay hydrated during the day; you can get fluid from these beverages and foods as well. Nutrition Newsletter: HERE
Liquids

• Water
• Fruit Juices
• Milk
• Vegtable Juices
• Sports Drinks

Foods

• Fruits
• Vegetables
• Yogurt
• Fish

Losing 2% of your body mass during exercise can impair performance especially when exercising in warm weather" Jackie Abbot, PhD, RD CEAD Performance Nutrition Newsletter