“Them girls must like to run. . . .”

 

HERE’S A LOOK AT THE WEEK OF OCTOBER 31st:

 

 

1.  The State Meet sweatshirts are here.  If you haven't picked yours up, do so!  Stop by the Running Office after school.

 

2.  WEAR your State Meet sweatshirt on Friday, November 4^th as a show of support for the Varsity runners!  And, of course, wear them on Saturday!  If you didn't buy a State sweatshirt, then wear XC clothing on Friday!

 

3.  There is a Send-Off for the State Meet runners on Saturday morning (Nov. 5^th).  YOU NEED TO BE THERE!  The Send-Off starts at 10:00 in the Commons.  There will be pictures/posters there for you to sign starting at 9:00.  YOU NEED TO BE THERE!  Even if you cannot attend the State Meet, make every effort to be at the Send-Off.

 

4.  As one final show of unity, the captains are asking all team members to wear hair ribbons on Friday.  The captains will be in the Commons on Friday morning to pass out the ribbons.

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UPCOMING EVENTS!!!!!

Sunday, November 13, on your calendar - the date of the Cross Country Banquet.  It starts at 3:00 p.m in the High School Commons. You will be receiving more information.

 

The Commitment 2012 Meeting is on Wednesday, Nov. 16, at 3:00 in Coach Boze's room.  We hope to see you there.  Come by and see what Commitment 2012 is all about.

 

Winter Conditioning begins on Tuesday, Nov. 29 at 3:00.  Conditioning will be Tuesday, Thursday, and Friday - each week - at 3:00.

 

 

 

RUNNING

 

1.  Whenever possible, run ON the sidewalks, not in the road. ALWAYS watch for pedestrians on the sidewalks and give them the right-of-way. ALWAYS!!

 

2. Cross ONLY at intersections and WITH the lights.

 

3. If at some point you are running on the road, run AGAINST traffic, stay well off the road - either on the shoulder or the side of the road, and run no more than two abreast.

 

 

 

DRIVING

 

1.   Have your car in the right location at the right time; know where we are loading and what time we are leaving.

 

2.   Check to make sure that EVERYONE has a ride before you leave.

 

3.   Drive safely and SLOWLY. Remember you have OTHER lives in your car!

 

4.   When returning to school, be certain that those you gave a ride to, have a ride back to school. Don't leave anyone behind!

 

5.   Driving is a PRIVILEGE and a RESPONSIBILITY. Driving privileges will be revoked if the above guidelines are not followed.

 

6.   Those of you not permitted to ride with student drivers - be sure (ALWAYS) that you ride with one of the coaches.

RUNNING IS MY BAG

 

If you were to look inside the travel bag of a veteran, with it, well-prepared, responsible SALINE CROSS COUNTRY runner, you probably would find: 

 

YOUR UNIFORM

• WATER!!! 

• Extra socks, an extra T-shirt, extra shorts, and extra underwear. Especially during hot weather, many team members warm up in a T-shirt and "extra" shorts, and then change prior to race time so they don't start the race in wet, sweaty clothes. 

• A second pair of shoes...used to warm up in if the ground/grass is wet. Also, flip-flops for after the meet. 

• A long sleeve T-shirt. 

• A windbreaker, jacket, sweatshirt. 

• Gloves, hat, scarf, and other cold weather gear especially for later in the season...(it CAN snow late in the season!!!) 

• WATER!!! 

• bandaids, icy hot, ibeuprofin, and other "first aid" items. Coaches WILL NOT be dispensing pain meds. BRING YOUR OWN!! 

• Extra shoe laces and safety pins. 

• Extra spikes and a wrench. 

• Hair ties and a small box or bag for jewelry (or leave the jewelry at home) 

• Extra contacts, and contact solution. 

• Chapstick and gum. 

• Tissues and toilet paper. 

• A Camera. 

• WATER!!! 

• A bagel, some crackers, a snack...somemthing to hold off starvation but not bother your stomach. 

• MONEY for that occasional cool t-shirt on sale!!

 

FINAL NOTE:

 

Have your bag ready the NIGHT BEFORE the meet. Then you won't be running around in the morning throwing things together at the last minute...and in the process, probably forgetting something! 

 

 

 

BE PREPARED!!!

 

FOOD FOR THOUGHT

 

BEFORE PERFORMING: a runner should focus on fueling themselves with foods that will help them perform to their best ability. 

 

Snack Ideas: 

• crackers
• protein, such as yogurt or cheese
• petzels
• bread
• peanut butter and jelly sandwich
• fruit, except apples (they tend to cause cramps)

AFTER PERFORMING in either a workout or a race, it is VERY important to eat the correct foods so that your body can recover faster. 

 

Snack Ideas: 

• Bananas
• bagels
• fruit
• peanut butter crackers
• vegetables, such as carrots or cucumbers
• chocolate milk (chocolate milk helps your body recover faster than just drinkng water - white milk works too, but chocolate is more appealing)

STAY AWAY FROM: As an athlete, it is important that we are always focusing on what is being put into our body. We need to make sure that food will not "hurt" our performance.

• pop (it will dehydrate you)
• candy
• junk food
• fast food
• chips

 

 

STAY TUNED FOR VOLUNTEER OPPORTUNITIES

 

Jessica Wyen, PT, DPT, ATC

PROBILITY PHYSICAL THERAPY

984 E. Michigan Avenue

Saline, Michigan 48176

PH: 734-316-2903

Specializes in: Certified Athletic Trainer (ATC), practices physical therapy with a focus on athletic training

 

Jocelyn Granger, Owner/Director

Sara Martens

ANN ARBOR INSTITUTE OF MASSAGE THERAPY

180 Jackson Plaza Suite #100

Ann Arbor, Michigan 48103

PH:  734-677-4430

Specializes in: Sports Massage, Neuromuscular Therapy Massage, and Myofascial Release

 

Peter J. Kitto, PT

Michigan Rehabilitation Specialists – Ann Arbor West
THE RUNNING INSTITUTE

5700 Jackson Road, Suite B
Ann Arbor, Michigan, 48103

PH: 734-926-4710
Email: tri@mrspt.com

 

Michigan Sports Medicine and Orthopedic Center

4972B W. Clark Rd. Suite 200

Ypsilanti, Michigan 48197

PH: 734-434-3020

Located in the office park at the corner of Golfside and Clark near St. Joseph's Hospital Complex

FREE: Runner's clinic on Wednesdays from 5-6pm.

 

MEDSPORT AT THE ANN ARBOR ICE CUBE

2121 Oak Valley Drive

Ann Arbor, Michigan 48103

PH: 734-998-8600

FREE: Injury evaluation for high school athletes.

 

MEDSPORT AT DOMINO'S FARMS

24 Frank Lloyd Wright Drive, Lobby A

Ann Arbor, Michigan 48105

PH: 734-930-7400

FREE: Acute Injury Clinic. One time visit to evaluate any injury for high school athletes.

 

 

 

 

 

 

 

 

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