Week #6 Preview - October 7-11

Monday - Wednesday 3:15-5:00 PM, meet in room J151 ready to run.
Bring running shoes and short to run in, water bottle.

Thursday 10/10/2013

NWSC Championships
Elk River Golf Club, Elk River, MN
20015 Elk Lake Rd NW, Elk River, MN 55330

3:15-7:00PM
Meet near the swimming pool parking lot, ready to run.
Bus leaves JMS at 3:30 PM Sharp! Returns between 6:30-7:00PM.
You can pick up your student after the race, but you MUST check in with the coaches before leaving.
Bring clothing appropriate for the weather, running shoes, uniform and shorts, full water bottle.
Bring a healthy snack.

3:30 Boys' Varsity Race
4:10 Girls' Varsity Race

4:40 Boys' JV Race
5:10 Girls' JV Race
5:40 Middle School Race
6:00 Awards
Order of Awards - JV-MS-V
Varsity Awards Announced 33 Deep
JV & MS Top 3 Teams and Top 5 Athletes

Pre-Race Nutrition and General Nutrition:
Drink plenty of water the day and night before races. 
Drink water throughout the day of a race so you’re fully hydrated when you arrive at the race course.
Always eat healthy…fresh fruits and vegies, whole grains, lean meats.
Avoid fatty and greasy foods…read the nutrition labels for content.
Eat a dinner higher in carbohydrates such as spaghetti or pasta the night before a race.
Eat a large healthy breakfast the day of a race, such as non-sweetened cereal, toast, and fruit.
Avoid acidic foods such as oranges and apples the day of a race to help ease your stomach.
Avoid foods high in protein four hours before a race.  Protein is slow to digest.
Avoid extreme changes in your diet which can cause digestive problems.  Make changes gradual.
Bananas and raisins in moderation are awesome race day snacks if common in your current diet.
Our races are short and do not require special dietary needs such as extreme carb loading.


Friday, Optional Run, 3:15-4:00 PM, meet in room J151 ready to run.
NOTE: Friday practices are optional and only for kids who can be picked up at 4:00 PM.
Bring running shoes and shorts to run in, water bottle.