We're less than 1 week away from our biggest fundraiser of the year.....the Hughson Supercross Invitational. This event is a success every year because parents and alumni step up to volunteer.
Please take some time out of your Saturday to help make this year's event another success. We don't care if you have experience, we'll train you :). There are a number of job slots available. I'm sure you'll find something you can help with.
Hi Team:
We're less than a week away from our trip to the coast and to the Pacific Grove Invitational to be held at the Palo Corona Cross Country Course in Carmel. This will be a long, but fun day for the team. If you're a parent planning to attend, please see the Spectator Guide for the meet.
Please view the followint itinerary and make sure you bring all of your uniform, water, snacks....
OK Team. We should be feeling a little fresher coming out of our mini training break. Here are the workouts for the week
You'll notice that for the top groups, the mileage is a bit lower, but we are starting to incorporate strides a couple of times a week. For the lower groups, we are keeping the mileage the same, or slightly increasing it.
The difference is that for our top groups, you are at or very close to your top aeroibc fitness that you will achieve for the season. The goal for you guys is to now start taking the fitness you've gained through the long, grindy workouts of the summer and early season, and turning that fitness into something that will allow you to throw down for 5k. We will not completely abandon our aerobic development workouts, but those will drop from the primary focus of the week, to a more supporting, maintenence type scenario
For the lower groups, as you continue to gain fitness, we will continue to gradually increase your training volume. During this next month, many of you will do the longest runs of your life, and then a week later, go further, and then a week after that, go further again. This is where you are in your development....you are ready to start packing in some aerobic running.
Hey guys, as we progress toward the middle and late season, we need to start changing our lifting schemes a little bit. The first thing that we need to understand, is that we are lifting, not to become better runners, but to become better athletes overall! So, our lifting program needs to reinforce positions and movements that are fundamental to sports performance
One of our movements, the dead lift is fundamental. Not only does it train the low back, glutes, quads, and hamstrings, but it builds strength in a way that will allow us to coordinate those muscles to create a powerful jumping and accelerating motion. Now it's time to move beyond the dead lift. We will replace the dead lift in our lifting program with: Power Shrugs, High Pulls, and Power Cleans. For the next week or two, we will learn the power shrug. As we get better at that, we will transition to High Pulls and once we've mastered that lift, we will transition once again to Power Cleans.
Please view this video for instruction on how to perform the power shrug and high pull exercises. As we progress from dead lift to power clean, remember this: As the exercise becomes more complex, we need to lower the weight and perform the movement FASTER. After all, we aren't training for a strongman competition....we're training to RACE
We will replace our split squat with a Bulgarian Split Squat. Please watch this video on how to perform this exercise
Hi Team.
In speaking with a number of college coaches and some of our own athletes, it has become apparent to me that the vast majority of us could benefit from some sort of iron supplementation.
As runners, we rely on our blood's ability to transport oxygen to our muscles. In running, however, we are especially prone to losing iron. Every time we take a running step, some of the red blood cells in the blood vessels of our feet are crushed. As a result, many runners (especially females), struggle with iron deficiency anemia.
Just this season, Cailin was diagnosed with almost zero iron in her blood. Coincidentally, her running was terrible and she was always tired. Her doctor put her on an iron supplement and within 3 weeks she went from doing some of the worst running of her life, to becoming our top runner.
I understand that most of you have blood iron levels within the normal range. However, if you can boost your iron levels (and by extension your hemoglobin levels) by just one percent, you will see a dramatic improvement in your running. After all, 1% faster in a race that takes 20 minutes is 12 seconds, 2 percent is 24 seconds and 3 percent is 36 seconds faster......I think that for most of us, it's worth a shot.
There are two options for iron supplementation: Tablet form and Liquid Ferretin. Ferretin is an iron bearing molecule found naturally in our blood and is one of the products that your body would make from any sort of iron you consume. Many coaches recommend that their athletes take liquid ferritin. While this is the case, iron can also be taken in a pill form.
Here is a link for Flora's product, which has been recommended to me.
Here is a link to a review of iron supplements.
Remember, you are probably getting a fair amount of iron for your diets, so you don't need to take huge amounts. As a matter of fact, iron supplementation can sometimes lead to upset stomach or constipation. So your best bet would be to take a small dose.
Hi Team
Sorry it's taken so long to get this information out. I've been busier than a 1 legged man in a butt kicking contest.
Hey team!
It's time for the first of two great fundraising opportunities for our team. We are signed up to provide workers for the snack bar at the Homecoming Game against Livingston HS on September 23rd
While procedes from the snack bar go directly to the athletic boosters, we are also able to have athletes selling raffle tickets in the stands during the games that we provide workers in the snack bar. Plus, the money that goes to boosters ends up coming back to our teams in the form of: uniforms, tournament entry fees, help with equipment purchases, etc....
If you are in town and able, I would really appreciate you taking time to volunteer for a shift (or two) in the snack bar at homecoming. We need to provide 12 workers per shift, so if you're hoping that someone else might cover it before you have to sign up.....don't! :) The link to the sign up genius is below.
https://www.signupgenius.com/go/10C0F4FA4AA2CA3F8C16-homecoming1
