Rio Hondo League Meet #1 Information

Class Release--1:45pm (5th period Block)
Bus Departure--2pm
Back to School--5:30 or so


Race Schedule and Entrants--all races will begin as soon as the previous race is completed starting with:

• JV Boy (3:30pm)--Luke, Johnny, Andrew B., Matt, Sean, Ben, Joao, Austin, Clay, Alex, Michael

• JV Girls--Skye, Karen, Caroline, Mackenzie, Katherine L., Deanna, Angela, Rachel, India, Katherine Z.
  

• Varsity Boy--Aayush, Adam, Brendan, Anton, Andrew F., Erick, Kevin
  

• Varsity Girls--Holly, Meghan, Sonja, Gabrielle, Goldie, Diana, Michelle
  

• Soph/Frosh Boys--Jonathan, Brandon, Thomas, Chris, Kyle, Ethan, Connor, Jonah

Not racing due to illness: Kane
Not racing due to unexcused absence from Saturday's race: Sam

Eating Right on Race Day
(the following information is the same from last year--how many of you are still practicing it?)

If you're new to this sport, you should read this!!!

Eating the day of the race:
The worst thing you can do is begin experimenting with new foods. Let's not worry too much about the food, but I will address some things.


First, never eat within the one hour of race time. I really don't think you'll be doing this, but I wanted to put it out there in case you think that gnawing on a piece of Abazaba (peanut buttery goodness--yuck!!) was the smart thing to do.

Okay, seriously, here's what you should do in terms of:

LUNCH--Avoid the foods like beef, hamburger, and the similar heavy proteins. Proteins in general will take longer to digest as will the fatty foods. We know that fat gives you more energy per calorie, but again, it also takes longer to digest. If you do this, you'll feel heavy during the race.

Carbohydrates (like bread, noodles, crackers, rice and fruit) can be quickly digested and provides the glycogen that gives you the needed energy for your race. But really, you will have enough time to digest most things you are eating at lunch; and, as long as you're not eating candy, over-eating and you're not starving yourself, you should be fine. (Note: If you didn't feel well during our hard workouts on Friday and Monday because of what you ate, then don't eat the same food for the day of the race.)

Hydration on Race Day:
Keep drinking during the day. Don't over do it, but if you bring along a pint of water during school hours and refill/drink one every two hours, you'll be doing fine. Without proper hydration, your legs will feel like rubber during the race! Drinking one pint up to an hour before the race is also a good idea. Drinking within the hour of a race should be done in moderation; otherwise, if you drink too much, then you might have a stomach better suited for a small school of goldfish.

Post Race Eating: It's a good idea to have some kind of food within one hour of your race. This helps in your body's recovery process. You might consider bringing a banana or bagel for that purpose.

Race Prep

Bring to the meet the following items:

• A bag to hold your gear...back pack or duffel bag is preferred.
• gear--

1. training shoes--to be worn on the bus
2. racing shoes--to be worn with 10-15 minutes before your race.
3. water bottle--not to be carried during the race
4. your sweat pants and top (might be too hot for this...)
   
5. a t-shirt (summer xc shirt)--to be worn before and after the race
6. food for after the race

Pre-race Warm-up--begin this 40-45 minutes before your race.

Varsity: jog 2-3 miles--go over the course at a slow pace.
JV/FS: jog 1-2 miles--go over the first mile of the course and then find the last 1/2 to mile and be cognizant of how the finish/home stretch is laid out.

Stretching--20 minutes before your race...as a team, I will expect captains to lead this process in an organized manner. Don't do a lot of chatter. Focus on your task at hand. Horseplay will never prepare you well. Stretching well allows you to save your muscles from needing to over-exert themselves in the beginning stages of your race. You will use too much energy in that first mile if your muscles are not adequately stretched.

Striders--4-6 50 meters...to be done 5-10 minutes before your race. As a team, find a flat surface to do these. Your goal is to prep the legs for the start. You're also gearing up the muscles so that the first half-mile does not shock your system. Without the strides, (again, part of our warm-up process) you will exert more energy than necessary.

Race Tactics--These are things I will discuss with you prior to your race.

Night before your race: If you are excited about what you bring to the sport and to the team, then you are starting in the positive direction. While you lie in bed, begin imagining yourself in the race. Think about how you will be tougher than you were the day before. Know that the pain doesn't last forever and that you can put up with it for the amount of time it takes to cross that finish line. Imagine yourself passing your opponent. Know that your opponent is also hurting and quite possibly, more than you. Obviously, you want to do your best, but also know that you have team mates who count on you. Don't give up at the first sign of discomfort. I think you've been training long enough to know that this running stuff is going to hurt. The one who accepts and deals with the most pain is the one who usually comes out on top! Have fun!

And, like last year, this is by far my favorite running compilation video!!