The XC Buzzzz

“To give anything less than your best, is to sacrifice the gift.”  

– Steve Prefontaine


  Varsity Girls finished 8th out of 12 teams.  JV Girls placed 7th out of 10 and Girls Open finished 5th of 8 teams.

Varsity Boys finished 10th of 12 teams.  Boys JV placed 6th of 11 teams and Boys Open also finished 6th of 11 teams.

This slideshow requires JavaScript.



IMG_1210The Banquet will be catered by Outback Steakhouse this year.  It will take place on Tuesday, November 14th in the RHS Cafeteria.  The banquet starts at 6pm and will end at approximately 9pm.  A TeamApp Survey just came out yesterday to collect RSVP’s.  Only 1 family member needs to RSVP for each family.  The athlete and 2 family members are paid for.  Additional guests are $15/each.  You can pay for the additional guests on the HORNET STORE in TeamApp.

Please take the survey to RSVP and choose your entree:  8oz Chicken Breast or 6 oz. Sirloin (cooked to medium-rare, but will reach medium at time of service).  New Deadline Date:  Friday, November 3rd.

To locate the survey:
From your desktop: it is in the upper left corner and should have a red “1” link.
From phone: At the top of your TeamApp screen, click on “Surveys Open”.



As we enter the fall, most athletes enter an active recovery phase of training, known as the “off-season.” This phase of your annual training plan is essential for resting, repairing and re-grouping physically and mentally after a long training and racing season.

With the decrease of training volume and intensity also comes a decrease in caloric needs. However, as training decreases after the last race, many athletes continue to eat as they were when training hard and long hours. It can take a while for your body to adjust to the new “normal” especially after we’ve become accustomed to eating everything and anything all the time. This practice however will result in fast fat-gain as you over-consume unnecessary calories. Athletes off-season nutrition plans also require attention to quality and quantity of food.

  1. Ditch the energy bars, and sports drinks as meal replacements.These high sugar, often high fat snacks are not needed in your off-season diet and those extra 200-300 calories of sugar isn’t going to be burnt off. Nutritionist Tip: Reach for actual food for snacks between meals- such as a handful of raw almonds (approx 20 pieces) and a cup of raw vegetables to keep you full and your blood sugar balanced.
  2. Stay hydrated. Even though you’re not spending hours hitting the pavement or riding the roads, you still need to maintain proper hydration for optimal health. Water is critical for transport of nutrients, elimination of wastes, joint lubrication, and a healthy immune system.
  3. Eat breakfast. Just because you’re not training as much doesn’t mean you can skimp on breakfast. You still need to fuel your body for a days work and life activities.  Nutritionist Tip: Reach for actual food for snacks between meals- such as a handful of raw almonds (approx 20 pieces) and a cup of raw vegetables to keep you full and your blood sugar balanced.
  4. Increase variety. As athletes we crave structure and organization, almost to a fault. Even if you’re eating a healthy meal, if you’re eating the same foods day in and day out you’re likely missing out on some key micronutrients by avoiding certain foods. Increasing the variety of the foods your eating will improve your health and decrease your boredom that comes with eating the same food



Q: How do crazy runners go through the forest?
A: They take the psycho path.



We’d love to know if you have an interest in helping next year.  We can start getting you involved this year to make the transition easy.  Please contact Dawn, Ann, Eileen or Bob if you’re interested.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s