XC Buzzz

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle


Battle of the Fairways:

fullsizeoutput_bb13The Fairways Meet was a battle of rolling hills and heat. The Hornets finished strong, placing in each stage race. Congratulations to the following runners for finishing in the top 10:

Championship Stage:
Girls: Mallie Mckenzie (5th) and Sara Sandreuter (8th)
Boys: Jack Rhodes (1st) and Jacob Brunner (8th)

Varsity Stage:
Boys: JC Dombrowski (4th) and Christian Cartier (6th)

JV Stage:
Girls: Melanie Tribick (2nd), Kalea Mills (5th), Lynley Blocker (6th),
and Maggie Stephens (9th)
Boys: Adam Clark (2nd), and Hunter Watson (9th)


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Monday, 8/20: 7pm at Sweet Apple Park
Tuesday, 8/21: 7pm at Sweet Apple Park
Wednesday, 8/22: 7pm at Sweet Apple Park
Thursday, 8/23: 7pm at Sweet Apple Park
Friday, 8/24: 3:50pm at RHS

Wesleyan Meet (Saturday, 8/25):

Boys’ Varsity Race 8:30 AM
Girls’ Varsity Race 9:00 AM
JV Boys Race 9:30 AM
JV Girls Race 10:00 AM
Awards 10:40 AM

Address:  5405 Spalding Dr, Peachtree Corners, GA 30092
More information will be coming out later this week.

Post-Meet Recovery at Neurosport:  fullsizeoutput_ba9f

Neurosport (located near Marlow’s Tavern) is reserving recovery time for our athletes this Saturday, August 25 from 1:00pm-2:30pm after the meet.  The recovery will be 15 minutes in the recovery boots and 15 minutes of foam rolling/ stretching. The total session will last approximately 30 minutes.  Cost: $15 drop-in rate per athlete or you can sign up for a membership which will provide you with unlimited sessions for the month for $39.

We must give them the names of athletes by this Wednesday, August 22 at 6pm.  Please reserve your time by sending an email to annvance5@att.net.   Send your name and preferred time slot (1pm, 1:30, or 2pm).


PLEASE help us – we need more volunteers!   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!

Also, we are in need of a trailer to transport a Golf Cart.  If anyone has one they’re willing to let us use on Friday (9/7) and Saturday (9/8), please send an email to annvance5@att.net.


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.aspx drop 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.



A good race depends on more than just your training. To improve your speed and performance, you also need to consider what you are putting into your body. The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness. The best foods every runner should include in his or her meal plan are:

If you need a high-carb energy booster before your afternoon run, you can’t go wrong with a banana. This fruit also contains a healthy dose of potassium (about 400 mg). This is especially important for long-distance runs or in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals. Potassium (as well as other minerals like sodium, magnesium, and chloride) compensates for this loss and lowers your blood pressure at the same time.

Oatmeal is the perfect breakfast when you want to go out for a run afterward. It provides you with plenty of carbs (one serving contains about 25 g) and is high in fiber. Plus, oats have a low glycemic index. This means that they cause your blood sugar level to rise slowly, provide you with energy over a longer period of time and keep you feeling full longer. Also, did you know that a healthy adult should get about 50% of his or her total energy from carbohydrates?

Here, we are talking about pure peanut butter without any additives like sugar, salt or oil. It’s a good source of vitamin E, which is probably the most effective antioxidant among the vitamins. While it is true that peanuts contain a lot of fat (making them anything but low calorie), it mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood. Plus, they are important for strengthening your immune system, speeding up your post-run recovery and preventing injuries. Peanut butter also contains a good deal of protein and thus helps your muscles grow. Try putting peanut butter on whole grain toast with banana slices – it tastes amazing! It is also good for a snack with a few slices of apple.

This green vegetable is full of vitamin C. According to studies, this can help reduce the risk of or even prevent sore muscles after intense workouts. Broccoli is also a good source of calcium, folic acid, and vitamin K, which strengthen our bones. Our tip: Broccoli tastes great together with salmon or lean beef.

Yogurt is the perfect combination of carbohydrates and proteins. It has a biological value of nearly 85%, meaning that it has a high percentage of essential amino acids (which cannot be synthesized by the body and so must be obtained through food). Consumed right after a run, it can speed up your recovery and thus protect your muscles. The calcium contained within also strengthens your bones. An additional benefit of yogurt is that it contains live lactic acid bacteria (probiotics). These stimulate your gut flora and thus boost your immune system. This is important for everybody, not just dedicated runners.

As a diligent runner, you are allowed to treat yourself once in a while. Dark chocolate (with at least 70% cacao) is the perfect sin because you don’t have to feel guilty afterward. It can lower your blood pressure and cholesterol levels. Plus, the flavanols (secondary metabolites) contained within help reduce inflammation. What is the best thing about dark chocolate (other than the taste)? It puts you in a good mood. But here, as usual, it always comes down to portion size. Two or three squares are plenty. When combined with a handful of nuts, they can help you beat the mid-afternoon slump.

It is no coincidence that people often hold pasta parties the night before a marathon. These events not only help put you in the right mindset for the next day’s race, but the high-carb meal also fills up your glycogen stores. These glycogen reserves provide you with the energy you need during the marathon. When buying pasta, and bread for that matter, make sure to choose the whole-grain variety – these keep you full longer and contain additional B vitamins (like bananas, too). These are essential for building muscle and can improve your endurance and performance. Enjoy your pasta, for instance, with a tuna and tomato sauce instead of the heartier carbonara version. It doesn’t sit as heavy in your stomach but is still full of calories.

Potatoes like bananas are a valuable source of potassium, making them a staple of every runner’s diet. Also worth mentioning is their calorie content. For example, 100 g of the popular vegetable has two-thirds fewer calories than 100 g of rice. When paired with lean chicken, salmon or fried eggs, they make for a healthy and tasty recovery meal. Plus, did you know that just one large sweet potato can cover your total daily requirement of vitamin A? This vitamin works as an antioxidant, improves your eyesight, strengthens your bone tissue and boosts your immune system.

So you see that a runner’s meal plan should be balanced and varied. What you eat, how often you eat and when you eat should always be aligned with your personal goals.




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.



We Still need help!! 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 very refreshing. 


Looking for Carpool help to/from practices?

If anyone needs help getting to/from practice, please send an email to annvance5@att.net with the approx area where you live and we will try to find someone who can help with transportation. We understand it’s not easy, especially for those who live close to the river/Azalea drive.   There is interest for a carpool in the Creekside subdivision off Lake Charle.  Can anyone help in that area for one of our runners?


XC Backpacks:

If you did not get your runner’s name embroidered on their backpack and would like that done, we have a couple of suggestions:

Inga Groh lives in Devereux Downs and does quality work – she has done some other backpacks for XC in past years – inga.embroidery@gmail.com
92 Threads by the Publix across from RHS –http://www.92customapparelroswellga.com/


Interested in getting a Letter Jacket?

So, you have a letter, now it’s time to get the jacket and show your pride!  Click HERE for more information.


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