Practice will be at Bowdoin Park at 6pm sharp…
Key dates coming up:
1. 8/17 – Physicals @ John Jay at 7am
2. 8/18 – Junior high to Varsity Level sports, physical fitness test
3. 8/23 – 1st day of Legal Practice Sessions at John Jay…6pm
Monday practice…Coach Lee’s House
July 24, 2010
Be at my house at 5.40pm..
24 Creekside rd , Hopewell Jct… it is the right hand turn off of rt 376 before the fire house if you are coming into Hopewell. Left hand turn if you are leaving Hopewell after the firehouse .. 8th house on the left..(Yellow)
20 min warm
stretch and core work
4-5 mile run
cool down
eat/swim…bring bathing suits
Summer Training Nutrition Examples
July 22, 2010
ALL YOU CAN EAT
Long summer days mean extra time for running. If you boost your activity, you need to boost your intake of key nutrients. Here’s how to do it right.
By Liz Applegate Ph.D.
From the August 2010 issue of Runner’s World
BREAKFAST
2 whole-grain frozen waffles topped with 1 cup diced peaches and a sprinkle of cinnamon sugar 2 eggs 8 ounces plain kefir sweetened with one tablespoon of honey
BOOST PROTEIN Your muscles need more protein than usual to recover from your run, swim, ride, or other activity. Get an additional 10 to 15 grams if you’re burning about 300 to 500 extra calories per day. One egg has six grams of protein, while eight ounces of kefir provides 12.
LUNCH
1 whole-wheat pita filled with 3 ounces grilled salmon, cup chopped celery, and 1 tablespoon tartar sauce 1 cup black- and pinto-bean salad with diced red bell pepper
CARB LOAD For every hour of additional summer activity, boost your carb intake by 50 to 100 grams. Those carbs provide extra fuel to power your working muscles. Choose whole-grain breads and beans (both provide loads of filling fiber), as well as antioxidant-rich fruits and vegetables.
DINNER
4 ounces chicken with salt and pepper 1 cup summer squash with herbs, salt, and pepper 1 cup black rice pilaf 2 cups greens, 1 tomato, and 1 tablespoon vinaigrette 1 cup frozen yogurt, 2 tablespoons almonds and chocolate shavings
SEASON WITH SALT Many runners sweat out two to seven grams of sodium chloride (salt) per hour of exercise. Your body needs this electrolyte to maintain proper fluid balance; replace losses by sprinkling a little salt on your food.
PRERUN SNACK
16 ounces of sports drink 1 ounce raisins
DRINK UP You can lose up to one to two liters of sweat per hour of exercise in warm weather. Hydrate prerun with 16 ounces of sports drink, which (along with raisins) provide quick energy.
AFTERNOON SNACK
1 banana 2 tablespoons peanut butter
INCREASE CALORIES On days you run two or three extra miles, have a snack to quell hunger between meals. With its fat and phytonutrients, PB can actually help control appetite and make you feel full.
Calories 2,850
Carbs 415g
Protein 140g
Fat 86g
(Ideal for a 160-pound runner adding an hour of activity or a 140-pound runner adding 2 hours of activity)
Fresh fruit, which is 90 percent water, aids hydration.
Salmon (and beans) provide ample protein for muscle building.
Fresh vegetables contain antioxidants that can help reduce inflammation
Friday Practice..7/23
July 21, 2010
Practice will be on Friday at Spackenkill HS.. Yes Spackenkill!! Where every Friday during the month of July they have what is called the Twilight Track Series. You will be racing on Friday.. Everyone will be running the Mile and 2 mile races.. Sign in starts at 5.30pm.. Cost is $5.00 dollars to race and you must also have a signed permission slip.. Races begin at 6.30pm.. We would like every one there early enough to sign up and get in a good warm up.. So that means everyone there at no later than 5.45pm.. hopefully the weather coorporate..
Firsts meet is 6 weeks away.. and we need to see where you should be in your training…It may be hot and muggy so hydrate well during the day and bring some water along with you.
See you all on Friday!!
Track and Field Clinic and Work Outs
July 21, 2010
The workouts are focused on jumping events (long jump, high jump, triple jump) and sprinting mechanics, and scheduled for 5:30 PM on Tuesdays and Thursdays at Harrison HS.
Practice Canceled on WEd
July 21, 2010
Due to potential bad weather again. it is the best decision to cancel practice..
Practice Wednesday, July 21 @ Baird Park.
July 21, 2010
Practice will be at Baird Park tonight at 6 PM. Due to the potential bad weather we decided to move practice to a closer venue. Please use your own judgement as to weaather conditions.. As bad a s we want to have a good practice we do not want anyone traveling in dangerous conditions.
Directions: Taconic North … it is the exit just north of the Pok/Arlington HS exit….once in the park make your 1st right turn.. . 300meters on your left will be a parking area where we will meet.
Monday Practice @ Pawling CANCELED
July 19, 2010
Due to the stormy weather we are going to cancel practice on Monday. Wednesday practice will be at Pawling. If the weather clears up and it is safe to run, try and get something in today. See you all Wednesday!!
Car Wash Was A Success!!!!!!
July 19, 2010
Coach Roth and Coach Lee would like to thank everyone who turned out to help at the car wash. The girls did an excellent job in organizing this fudraiser event.. We made $478.69!!!!! Not bad for a days work..
X/Country Practice..7/19…6pm
July 15, 2010
Directions: Lakeside Park Pawling
Beekman Road to Rte 55
Turn right on Rte 55
Go about 8 mins
Turn left at Old Rte 55
Go about 3 mins
Slight left at Lakeside Drive
Lakeside Park will be on your left
Lets be on time so we can start up and get a good work out in…
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