XC Buzzz

“Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did.” ~ Nelson Mandela

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Time Trial and Breakfast:

The athletes ran their best at the Time Trial.  It’s so fun to see all their hard work over the summer come together for them.  A HUGE Thank You to Eileen Leisses and Emily Zeigler for organizing the breakfast.  Thank you to all the parents that provided food/money/and help for the event.  And thank you to the parents who came out early to walk the Covered Bridge course.  Ladders will be posted in TeamApp soon.

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RHS Covered Bridge Meet:

Thank you to the parents who have already signed up to work Covered Bridge on Saturday, September 8.  ALL PARENTS OF RUNNERS ARE NEEDED TO PARTICIPATE IN SOME CAPACITY.  This is a significant undertaking and we need more than 120 volunteers.  If your name is not on this list, please sign up today! You are guaranteed to have a good time and make some great memories. Please see the Sign Up Genius and help us out!

Practice Schedule this Week:

Monday, 8/13: 7pm at Sweet Apple Park
Tuesday, 8/14: 7pm at Sweet Apple Park
Wednesday, 8/15: 7pm at Leita Thompson Park (meet at the Dog Park)
Thursday, 8/16: 3:50pm at RHS (meet at LAX field – to the right of the stadium)
Friday, 8/17: No Practice.  There is a meet this evening though.*

fullsizeoutput_bb13 *Battle of the Fairways is Friday, August 17 in Canton.  More information will be coming out later this week.  Athletes will be bussed from school (time TBD).  Races start at 6pm.  Parents – just know that traffic on a Friday going that direction can be quite heavy, please allow enough time.  Address:  400 Laurel Canyon Trail, Canton, GA 30114

 

XC Participation Fee:

At the Parent orientation meeting, Coach Evans talked about a new Participation fee that RHS is implementing (other schools have been collecting this in the past). It is a $75 fee per athlete per sport. The funds will stay with Cross Country and not be used by other sports. The funds will be used for things like Going to State expenses, Uniforms (in the future – we have already purchased this years’ uniforms…etc.), and other expenses that are incurred that Booster fees do not cover.
Please pay this fee online, if possible using this link:
https://osp.osmsinc.com/FultonGA/Default.aspxDrop down on “High” and select Roswell HS. Then click on either Girls CC or Boys CC and follow the prompts.

Processing fees have been waived. This is the preferred method of payment so that Coach Evans doesn’t have to write out an individual receipt for each check/payment he receives. He would greatly appreciate your payment online.

It is important to note that the School collects these fees – it does not and cannot go through the booster club.

Please participate by paying online so that Coach Evans does not have to manage the payment receipts, tracking, checks and paperwork.

Thank you! Looking forward to an amazing season with you and your athlete(s)!

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Coach Evans showing the receipt booklet he prefers not to fill out if you hand in a check to him.   Please pay online, if possible.  Thank you!

 

nut TIP OF THE WEEK:

As cross country season begins, it’s time for a fresh pair of running shoes. But we know it can be easy to get overwhelmed by the selection—and the price tags—at the local running store. Before you start shopping, here are seven tips you should know to help you choose the shoes that will sweeten the miles this fall

1. Go light.

Many running shoes on the market today are designed with older, heavier people in mind, so the shoes have a lot of cushioning and support. Extra material between you and the ground makes it more difficult for the shoe to flex and for you to feel the ground underfoot and can alter your stride. You (or your kid) are still light and athletic, so you don’t need that level of support.

Steve Magness, a coach for runners from high school athletes to elites, says that young cross-country athletes can run in a lightweight trainer with less cushioning without much risk of injury, and learning to run in such shoes will set them up for running better throughout life.

2. Ask an expert.

Ideally, get an expert to help you choose a pair that fits your size, stride, and training. Greg Weich, who has over 20 years of experience coaching in Colorado high schools and working at specialty running stores, says he won’t make general shoe recommendations for young athletes. He urges parents and athletes to go to a reputable specialty store, where a knowledgeable fitter will help them make good choices on footwear.

The specialist should ask you about your injury history, how much running you’ve been doing, what your training program is like, and your past experience with certain products and brands. The fitter might watch you run and do simple exercises like a squat so he or she can analyze your gait.

3. Ignore looks; go by feel.

We get it—you want to look cool (who doesn’t?). It’s easy to convince yourself that a popular or attractive shoe—or even the one your best friend wears—is good for you, even if it fits poorly or causes pain. If you’re thinking, “I’ll break them in,” or you think they feel good when you slip them on while sitting down, reconsider.

Comfort is important, but you have to assess how comfortable they are when running—not just at step-in. So get up and take them for a run down the street or on a treadmill in the store. Get going at a decent speed. Don’t settle for “OK”—try on several pairs and find which feels best.

4. Leave some room.

You need more room in a running shoe than a street shoe because your feet swell while running. Make sure there’s space between your toes and the end of the shoe—at least a thumb-width. Check that the shoe isn’t too narrow, either. You want room to spread at the ball of the foot. When in doubt, go up a half size so they’ll still fit at the end of the season—you’re still growing, and you’ll be bummed if your favorite shoes no longer fit mid-season.

5. Ask for a discount.

Local stores will often give 10 to 15 percent off a pair of shoes if you tell the clerk that you’re running for an area high school. Another wallet-saving move is to buy last year’s model. Running shoes do change over the years, but if a closeout model fits, and you like it, you aren’t losing out on anything. (And you’ll make mom and dad really happy.)

6. Be smart about spikes.

When you’re first starting your running career, it’s fine to run races in the same pair of shoes you train in during the first year or two. As you get older and more competitive, you might change into spikes for cross-country races. While not everyone needs competition shoes, these spikes are lighter than training shoes and provide a tighter fit and more traction, especially on muddy, grassy courses.

Spikes do, however, put more strain on your feet, Achilles tendons, and calves. They also aren’t ideal for courses that cross over pavement and some meets may not allow them so be sure to be clear on the rules before you buy. Racing in a lightweight training shoe is safer until you’ve developed strength in your feet and lower legs over several years of running. No need to rush into spikes right away.

7. Don’t expect a miracle.

Perhaps the most important thing we’ve learned about shoes in the past decade is that they aren’t as important as we once thought when it comes to injury. Injuries come from weaknesses in the body and poor training, and no shoe can correct or prevent that.

 

Parent Orientation Meeting:

Thank you to everyone who came out to the meeting.  Please let us know if you have any questions.  A great source of information can be found on our website (roswellxc.com) under the XC 101 tab.

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Big Peach came out to talk about the importance of shoes for Cross Country.  The right shoes will help prevent injury.  Big Peach will do a foot and gait analysis to help you determine the correct shoe for your athlete.  They have 2 nearby locations: one in East Cobb and one near North Point.  They also offer a discount to all RHS athletes:  10% for shoes, 15% for spikes and 20% for apparel and accessories.

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Neurosport came out to talk about their Recovery Room they offer to RHS athletes.  A couple of our athletes have been using this service and have found it to be helpful.  They offer a monthly service and the enrollment fee is waived for our XC athletes.  They are conveniently located near Marlow’s Tavern.  Questions or want to check them out?  Click Here!

 

SPIRIT NIGHT:

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Spirit Night at Johnny’s Pizza on Wednesday, September 12 from 11am-10pm. Dine-in, carry-out & delivery.  You must mention RHS Cross Country when ordering. The website is: johnnysnewyorkstylepizza.com   Johnny’s will give 20% back to the team.

 

WATERMELON WEDNESDAY:images

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!

 

ATHLETE AUGUST BIRTHDAYS:

imagesGretta Trebilcock (8/2)
Kennedy Trebilcock (8/2)
Reid Shepard (8/4)
Owen Roberts (8/9)
Jackson Foster (8/10)
Lynley Blocker (8/20)
Brielle Trygg (8/22)
Julia Haley (8/27)
Morgan White (8/28)
Sarah Sandreuter (8/30)
Brayden Lewis (8/31)

 

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