Week of Mon Sept 15

All…please read this carefully because the schedule is goofy this week and there are some important issues to clarify.

Injuries are a part of every sport.  We do everything, especially this season, to help prevent injuries, but nonetheless they crop up.  I hate them and I feel terrible for any injured athlete.  It is not uncommon for new runners in particular to get knicked up because the repetitive motion of running puts a chronic stress on the bones, tendons, and muscles.  After a season or two the body adapts and becomes resistant to most injuries (as long as the running mechanics are sound).

What do we do to help prevent injuries?

1.    All runners get a day off each week, and all new runners get 2 days off.

2.    We lift weights, do hip mobility, and do lots of core to strengthen the body.

3.    We stay on soft surfaces a lot…some of the girls have not been on sidewalks yet!

4.    We tailor mileages and workouts to the experience of the runner – we do not treat new runners like 4^th year seniors.

5.    We are one of the lowest mileage teams in the area, if not state, for the results we get.  Nobody has been over 35 miles in one week.

What can you (parents and athletes) do?

1.    Keep good, real running shoes on the runner’s feet.

2.    Get plenty of sleep

3.    Eat a balanced diet that allows for proper recovery

4.    stretch/cool down properly (don’t take short-cuts when coaches aren’t looking)

As soon as an injury is suspected:

1.    Tell the coach and tell the trainer (do not keep it to yourself)

2.    If it is serious enough to cause pain when standing, sleeping, walking, etc…then please schedule a doctor’s appt ASAP.

Regardless of health status EVERY MEMBER OF THE TEAM ATTENDS EVERY MEET – YOU DO NOT STAY HOME.  You are part of the team and you will support the team accordingly.  This is true for every team of every sport, and not just us. 

Lastly, I am a firm believer that if you are healthy enough to do a workout, then you’re healthy enough to run in the race, and the reverse is true as well…don’t expect to race if you can’t practice.

This week

Monday, Sept 15

Split squad

Top 16 travel on bus for long run at towpath – return to SJA 6:00pm

(this is Miami squad, Hyland, Bonca, Pellegrino, Vovk, Fibbi, Farris, Baker, McGuire, and Becker)

Rest of team is racing at Open Door Tuesday, so they stay at SJA for Pre-meet 3 mile run with Coach McHenry on the grass field behind SJA. – This group done by 5:00

Tuesday, Sept 16

Full team travels to Open door…non-racers have 4 mile run on the course

5:30 – varsity race: Stuart, C. Wagner, Walsh, Stalder, Grove, Saul, Kanary

6:15 – open race: with boys so be aware!!!

7:15 – awards

8:15 – return to SJA (meet the teacher night)

Wednesday, Sept 17

Practice at Mastick – done by 5:15

Thursday, Sept 18

Standard cross train day – done by 4:45

Friday, Sept 19

Pre-meet day at Mastick – done by 5:00

Saturday, Sept 20

Valley Forge Invite at Tri-C west

8:30 – bus leaves SJA

10:30 – varsity….M. Wagner with Conway, Seymour with Farris, Battistoni with Hyland, Marconi

11:40 – open…Fahey with Bonca, and rest of team

Sunday, Sept 21

Off…cross train, abs, stretch on own

Reminder that next week is a Friday meet, so the workout day is Tuesday, Sept 23^rd for appt and work purposes.  Also, the captains will be hosting a team breakfast run on Saturday the morning after Gilmour.