“Our running shoes have magic in them. The power to transform a bad day into a good day; frustration into speed; self-doubt into confidence; chocolate cake into muscle.” —Mina Samuels, author of Run Like a Girl
Parent/Athlete Orientation Meeting:
The coaches and the board will hold a meeting this Tuesday, August 7 for all parents in the RHS auditorium. Athletes should meet in the auditorium at 6:15 and parents by 7pm. Athletes should be dressed to run as practice will be start immediately after their meeting. Please make an effort to attend as we will be discussing team schedules, upcoming meets, athlete expectations, Covered Bridge, volunteers and lots more.
Time Trial and Breakfast:
The first time trial will be held Saturday, August 11 at Garrard Landing Park in Roswell. This is a 2-mile run where the athletes will be timed. This is an exciting event to watch the athlete’s hard training over the summer come to fruition. All athletes must attend. A breakfast for athletes and parents is held immediately following the time trial. Please RSVP and signup to bring items for the breakfast HERE.
Athletes – please arrive at 6:45am. The time trial will begin at 7:30am.
The Hornet Ninja Warrior Challenge:
A number of XC girls represented our team at the Ninja Warrior Challenge on Saturday!
PRACTICE SCHEDULE THIS WEEK:
Monday (8/6): 7pm at Sweet Apple Park
Tuesday (8/7): 6:15pm in RHS auditorium for the meeting, then practice starts from RHS
Wednesday (8/8): 7pm at Leita Thompson Park (meet at Dog Park)
Thursday (8/9): 7pm at Sweet Apple Park
Friday (8/10): 6:15AM-7:10AM at the track at RHS*
*Athletes can either bring a change of clothes and shower/change in the locker rooms, or they can go home for a quick change and get back to school by first bell.
Booster Club Update:
BOOSTER CLUB DUES
XC Families are the Best! We have already collected full payment of booster club dues from 100 of our runners! For those of you who are new to the team, you might have paid the $150 deposit early this summer. If so, your balance is due by Aug 10. In most cases, the balance is $195 if you ordered a backpack. Of course, if you previously arranged a payment plan that goes beyond Aug 10, that plan is still in place.
Checks should be payable to RHS Cross Country Booster Club and mailed or dropped off to Dawn Webb (treasurer), 295 Devereux Downs, Roswell 30075, to be RECEIVED BY AUG 10. PayPal also accepted: https://www.paypal.me/RoswellXC
Total Fees are $300 for Returning Runners and $345 for New Runners with a Backpack. The booster club form can be found on TeamApp > Documents > 2018 Booster Club Form or on our website at https://roswellxc.com/required-forms/
If you have no idea what you paid or what you owe, please send an email to RHSXCB@gmail.com
Watermelon Wednesdays will continue during our hot training times. Please sign up to bring Watermelon or Icees here
Please sign up! The athletes find this refreshing and we need help!
TIP OF THE WEEK:
What Types of Carbs Are Good to Eat Before Cross-Country Meets?
Carbohydrate loading, or eating a large number of carbohydrates before an endurance event, is a common practice used by cross-country runners as a means of improving performance. The idea behind carb loading is to increase the amount of fuel stored in your muscles, giving you more power and energy during your activity. Certain types of carbohydrates are more beneficial for this purpose than others. And, of course, you don’t want to eat or drink right before you run.
Bread is a great source of carbohydrates, especially before a cross-country meet. Opt for whole-grain bread, because they are a better source of nutrients than white bread. According to MayoClinic.com, a slice of white bread has 66 calories, about 1.5 g of protein and about 0.5 g of fiber. A slice of whole-wheat bread of the same size has about the same number of calories, but nearly 2 g of fiber and more than 3.5 g of protein. While both contain the carbohydrates you need to stock up on before the big race, the whole-wheat bread is the more healthy choice.
Eat pasta to load up on carbs. Mix it up with penne, spaghetti, lasagna and other noodles. Incorporate lean meats like chicken and fish into your pasta to add protein to your meal. While traditional pasta can be great for carb loading before a big meet, consider whole-grain pasta as well. Whole-grain pasta cost about the same as white pasta, so you don’t have to pay more for better health.
Vegetables and Fruits
Fresh foods like fruits and vegetables are also carb-rich. They can be a nice change from bread and pasta, which can get boring when you have too much before a big meet. Fresh fruits and veggies also contain fiber, vitamins and other nutrients as well.
Not every source of carbohydrates is good for pre-event carb loading. Table sugar, candy, and sweets are almost 100 percent carbohydrates. While this may seem like a good source of carbohydrates when you want to load up on them, they provide only equal empty calories — calories that don’t add the nutrients you need to run well and long. Excessive sugar can also make it difficult to lose weight.
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