Cross Country Picnic and Square Dance

Sunday, December 11, 2011
Hosted by the Kinnane's at their Crestridge Farm

Bring a pot of your favorite food, try your luck!  You might be rewarded with fine entertainment, Mr. Darden has promised to teach everyone the two-step, Ms. Aldridge has agreed to give yodeling lessons, and Mr. Cramer will read original cowboy poetry.

Arrive at 5:31 pm.  (Don't be late, prizes will be given for the early birds) Eat: shortly thereafter.

"Theater of the Absurd" begins at 6:45pm until it mercifully ends. This year's theme: Cattle Drive. Followed by presentation of awards, recognitions, reminiscences, fish stories, and bragadociousness:  over at 7:55 pm.

Clean up: 7:56 - 8:00

GO Home!!! Begin to study for final exams!

XC Night at Grady Basketball Game - 1/13/2012

Friday, January 13th it is!!! Thank you Mr. Cramer for your willingness to jump in and help. I have reserve this date for Cross Country to work the Basketball Concession Stand. Anyone else who is interested in helping PLEASE let me know your availability between 5:15pm and 8:15pm. Thank you in advance for volunteering to raise funds for ABC and XC.

Basketball Concessions

As you will remember, each year ABC manages the concession stand for Grady's home basketball games.  Profits are used to fund senior night recognition for all of ABC's teams and clubs.

As in years past, this year ABC needs each team/club to volunteer to staff the concession stand for one home game. We ask you to do so because Cross Country is part of ABC, using its checking account and/or receiving grant monies from it and/or participating in parking the practice lot, which is managed by ABC.  You will need to identify two adults to work.  You are welcome to divide the time so that two adults work the girls' game and two adults works the boys' game (or whatever breakdown you prefer), but you need to provide coverage for both games.  The volunteers will need to be in the concession stand 45 minutes before the first game starts and stay through half-time of the boys' game (boys’ games are start right after the girls’ games), a total of about 3 hours.  Students cannot work the concession stand this year, per the new APS Athletic Department guidelines.

As a team, we need to select ONE game that we can work together. We will need at least 2 ADULT volunteers to work a three hour shift. HOWEVER,  the more volunteers we have, the shorter the shifts. If any of you are willing to work one of these slots and serve as our "Concession Captain" on behalf of Cross Country, please let me know ASAP. We will then work to find additional volunteers to help work that shift with you.
Thanks in advance for volunteering!

Not just a reminder.....

Please bring uniforms and sweats to school MONDAY morning.  I am missing about 8 girls and 13 boys.  You know who you are so don't make me call your names, or worse, pay a home visit and search through your laundry for the uni's.  (I actually did that one year)

Pencil in December 11th, Sunday afternoon, 5:30-8:30 for our end of season banquet, awards and theater night.  We are trying to schedule so the most people will be in town and available.  Pot luck food, top  notch awards, headliner entertainment.  Nally's Bistro on Crestridge. Details to follow.

Come by my room Monday to get a 2011 season evaluation form.  The more you write, the better the skit will be.

State Meet Results and More

One season ends....... another begins.

Congratulations to Zane Coburn --> 2nd place overall in boys AAA in 16:03.  He made a dramatic comeback over the last mile to move up from 6th place.  Great effort.  Thanks to Mr Darden for well executed coaching, and Nick Stevens and Wil Cramer for putting in some significant runs with him during the fall.  Next up --> Footlocker, track season, and beyond!!  Nice work Zane!!

Congratulations to the girls team.  They finished 13th overall (out of 32 teams).  Grace Powers, Nally Kinnane, Isabelle Taft, Alix Youngblood, Molly Daniel, Allison Rapoport and Lia Pett all ran best or nearly best times for the year.  They had an average team time 20 seconds faster than last year, and 20 fewer points than last year, yet still finished the same place as last year.

Next up --> Thanksgiving Day half marathon for 3, then Publix half marathon in March for at least 2 others.  Thanks to Ms Aldridge for her daily support of every individual member of the team, and to Kathryn Kramer for sharing her expertise and friendship the last two weeks.

And for the whole team, next up --> end of season pot luck awards banquet and theater production. We will be dining at the Kinnane Family Restaurant on Sunday, probably on December 11th.  Official invitations will follow when the date is finalized.  Pencil it into your calendars.

UNIFORMS AND SWEATS!!!!  Wash and return EARLY this week.  Please actually wash them and don't forget to complete the dryer cycle.  I got a very damp set of sweats last week.

Parents, you are the backbone of this team.  Pictures, snacks, transportation, fund raising, chaperoning.... you do it all.  Thank you.

Regional Results

Sorry to be so late with news.  I was waiting for the results to be posted.  It now seems that may not happen until tomorrow.  Here is an overview:

Boys race:  Zane Coburn finished 2nd overall and advances to the state meet next Saturday.  It was an exciting race through the woods, with some tactical moves used by the front runners to help control the outcome.  The boys team did not qualify as one of the top 4 in the meet, but we don't have an official list of order of finish.  We hope that all of the boys will make plans to join us Saturday, ride the bus to Carrollton and cheer for Zane.

Girls race:  With Nally in the top 10, and Isabelle, Alix and Grace in the top 15, the girls finished with 83 points, and third in the team competition.  They will run as a team Saturday.  We can use any combination of the top 12 in the race, and with Emma twisting her ankle on the slippery trails in the woods, it was exciting to see the JV girls do very well in their race.  Lia ran a very good time to finish in the top 10.  All girls are invited (and top 12 expected) to join us on the bus Saturday.

State Meet:  Carrollton, GA,  Boys at 1:00pm, Girls at 1:30pm.  We will leave Grady at 10:00 am from the parking lot.

Practice as usual Mon - Fri.  Expect a long easy run Monday, a tough speed workout Tuesday, shorter easy run with some drills Wednesday, very light Thursday and Friday.

If you are not running, or an alternate for Saturday, please wash and return your uniform and sweats to my room (C-311) this week.  It takes time to inventory and box them for storage, so give me a head start.

Let's have a huge bus load next Saturday!!!  Go Grady Gnights.

Region 5AAA Championship Meet

Region 5AAA Championship meet will be held Saturday, October 29, 2011. The bus will pick up at the Grady parking lot at 6:25 am. Be on time!

Directions to Mercer University, Atlanta:
I-85 North to Chamblee-Tucker Rd exit (Mercer University).  Turn right at at the exit.  Turn right onto Flowers Rd at the entrance to the University.  Follow Flowers road, bearing left around the campus. Look for the soccer fields on the right.  Follow directions for parking.

8:00  Varsity girls
8:35  Varsity boys
9:15  Junior Varsity girls
10:00  Junior Varsity Boys

Varsity will be seven runners, all others will run JV race.  Top 4 teams from the region qualify for the state meet (11:30 boys, 12:00pm girls) November 5th, at Carrollton.  Any of the 12 on the state roster may run as part of the 7 at region or state.  There is no JV race at state, but we encourage any team members to come with us on the bus to support the team.

Bring:  UNIFORM, sweats (handed out Friday afternoon), shoes (training and spikes), socks, water bottle, gloves.  Pack the night before and double check to be sure you have everything.  Set your alarms and have a backup person to be sure you get to Grady on time.

Weather should be clear, but cool (40o F).  Come with an open mind. Any conditions are perfect for us to race.  No excuses, resolve to run well!

Eat a very light breakfast - granola bar, banana, ½ bagel, OR something like that.  Just take the edge off, don't expect to use the food for energy.  Drink well the two days before.  Go to the bathroom just before coming to Grady.  The ride to Mercer is only 15 minutes.

Awards will be given after the JV races, around 11:00.  I hope you can all stay and even ride back with us on the bus.

Go Grady Knights!!!!

Congratulations to our boys and girls teams for some fine times this morning in Whitesburg, GA. Even though someone gave the bus driver incorrect directions to the meet, we managed to arrive before the gun went off for the first race.  Running in the championship race, the boys ran well.  Zane finished 3rd against several of the fastest individuals in the state from all classifications.  The girls did equally well with fast times on a flat course, and confident runs by everyone.  Check full results at http://ga.milesplit.com/meets/93710.  (Miles Jordan was running with Adrian D'Avanzo's number).

There will be no practice Monday.  The furlough day does not allow us to be involved in any school related activities.  Please do an easy run on your own. (This is not just a suggestion.) We will practice Tuesday at 4:00, Piedmont Park.  Please join us if you are in town.

The City Championship is this Wednesday after school.  We would like as many team members as possible to ride the bus to support the 7 boys and 7 girls that will be running. Alternates should plan to bring your uniform and shoes, and be ready to run if needed. Based on all reported times for all schools we should be able to win both races.

The Region Championship Meet is on Saturday, October 29.  We will let you know who is on the top 12 list we send to state next week.  ALL team members are invited to continue training with us, but we expect you to be regular, 5-days-a-week attendees.

The pictures from the Senior Day have been uploaded to our Picasa Web Albums. A slideshow is also available on this blog (to the left of this post.) Be sure to download those you would like to keep as we may need to edit out some as the season continues. All photos are open to the public so feel free to email the link too relatives and friends!

This Saturday is the Alexander High School/Asics Cross-Country Invitational at McIntosh Nature Preserve in Whitesburg. The bus will leave school at 6:15am. Meet in stadium parking lot on 10th street. It takes over an hour to get to the race site, so please BE ON TIME! Also, please remember that each family is responsible for bringing a snack item to Saturday events; bagels, muffins, donut holes and popular items. When in doubt, more is better!

Next Wednesday is the APS City Championship meet representing the last meet of the regular XC season and we have filled the snack schedule for the last meet. Thanks to all the volunteers who have provided snacks for the meets!

Alexander High School/Asics Cross-Country Invitational

Saturday, October 8th, 2011
McIntosh Nature Preserve

Time schedule:
8:30 Championship Boys 7 runners 5K
9:00 Championship Girls 7 runners 5K
9:30 Varsity Boys 7 runners 5K
10:00 Varsity Girls 7 runners 5K
10:30 JV Boys 7 runners 5K
11:00 JV Girls 7 runners 5K
11:30 Open Boys/Girls Unlimited

Leave school at 6:15am. Meet in stadium parking lot on 10th street. It takes over an hour to get to the race site.  BE ON TIME!

We will run 7 in each championship race, and 7 in each JV race. We will not stay for the open division. This course produces fast times. It is very flat, two 1.5 mile loops.  Check your calendars.  I know this is a Jewish holiday weekend, and a long weekend from school.  Let us know if you can run.  It is a good tune up for APS championship and for region.

Directions:  I-20 West.  Take exit 24, GA-5/Bill Arp Rd.  Go South for 23 miles (around traffic circle at 10 miles).  Turn left on BurnettRd/W McIntosh Circle.  Narrow winding road for 1.8 miles.  Look for signs to Nature Preserve and race site. (Click here for map)

Bring:  Usual paraphernalia, uniform, shirt, shoes, socks, long sleeved top and bottoms, water bottle, snack for breakfast, and a snack for the team after the race.

All the race pictures to date to date have been updated to our Picasa Web Albums. A slideshow is also available on this blog (to the left of this post.) Be sure to download those you would like to keep as we may need to edit out some as the season continues. All photos are open to the public so feel free to email the link too relatives and friends.

Thanks so much for everyone who has signed up for snacks and brought them to the weekly meets. If you haven't signed up yet, there are still a few slots available. Visit volunteerspot.com to check openings. When I set up the system, I originally stated that snacks were needed for 35 runners. As it turns out, this number is low. We need a bit more water, probably enough for 50. The snacks seem to be fine as there is a selection of fruits and bars. When in doubt, more is better! Also, please be reminded that each family is responsible for bringing a snack item to Saturday events like invitationals, Regionals and State meets.

Lastly, several parents (and runners) have suggested the idea of a shoe bank. Since many runners wear their spikes or other running shoes only a few times before they are out-grown, I am willing to keep a list of shoes available for a swap. (Any helpful suggestions will be welcome.) This will be particularly helpful for those runners interested in Track in the Spring or for Cross Country next season.

Remember if you are in need of shoes that the Grady coaches recommend Phidipiddes at Ansley Mall, or WestStride at West Paces Ferry/I-75. They will give you a 15% discount if you tell them you are running for Grady High School. Several team members have mentioned that they have had good luck finding shoes at Eastbay.com.

Thanks to everyone for their support and encouragement of the Grady Cross Country team!

Results of the Gunderson Invitational

Thanks to the 25 team members who competed this morning.  It was another early morning with the threat of music festival in the air. The course at the Olympic Horse Park was beautiful and the weather was very nearly perfect in every way.  Everyone ran well.  You can find your times and places at    http://ga.milesplit.com/meets/92891.

Notice that we ran the varsity team in the championship (white) race.  The teams did not crack the top three in either race, but if we had run in the A, AA, AAA (blue) race we would have finished second in both.  Good work all around.  We keep getting faster.  October 12th is our first real test -- can we repeat as APS City Champions?  If the girls continue to run as a pack and the boys begin to bunch even closer to the front we will win handily.  Wednesday's races at Grant Park were very encouraging.

Region will be October 29th at Mercer.  Keep that date open on your calendar.  The girls beat Druid Hills by over 30 points today. Neither of the schools were at full strength, but it bodes well for our Carrollton quest.  State is November 5th in Carrollton.  The top 4 teams from region will advance to the state meet.  Barring a major surprise, the teams to watch in our region are, St. Pius X, Riverwood, Woodward, Druid Hills, Grady.

How do we get to Carrollton?  Practice, Practice, Practice.  This month is the most important of the season.  We begin to fine tune and work on speed.  Every workout matters.  PLEASE arrange you schedule and state of mind so that you can be in the park daily to contribute to the team effort.  We are depending on each of you.

We will have the park back to ourselves on Monday.  See you there!

2011 Aubrae Gunderson Invitational Information

Read Aubrae's Story

This Saturday, September 24th, we will be running in the Aubrae Gunderson Invitational. We will meet on the 8th street side of the school, in front of the Grady cafeteria at 6:45am. (Tenth street will closed for the Midtown Music festival.) We must leave on time in order to make the girls' race start at 8:20am. We will return to Grady after the boys' JV race, probably around noon.

We have spots for 38 runners. We will assign varsity and JV runners as appropriate. Please remember to bring your  uniform, shoes, socks, team T-shirt, water bottle, towel, and a light snack.  Don’t eat a big breakfast, just enough to take the edge off  your appetite.

You will enjoy this course and the competition.  We have run good times here in the past. The course is a 5K on all-natural terrain, grass, dirt, and trails with rolling hills. We will use the “E” course. This is the same course we used in 2009 following the heavy rains and flooding. We are making this change in order complete all races before the temperatures start to rise.

Schedule:
8:00 AM Red Girls Varsity (10 runners) - AAAA/AAAAA
8:20 AM White Girls Varsity (10 runners) the most competitive races
8:40 AM Red Boys Varsity (10 runners) - AAAA/AAAA
9:00 AM White Boys Varsity (10 runners) the most competitive races
9:20 AM Blue Girls Varsity (10 runners) - A/AA/AAA
9:40 PM Girls JV (Unlimited)
10:00 AM Blue Boys Varsity (10 runners) - A/AA/AAA
10:20 AM Boys JV (Unlimited)

For family and friends wishing to watch the race, take I-20 to Exit 82 (Highway 138), go North 4 miles, right onto Centennial Olympic Parkway, then go 2 miles, and the course will be on the right hand side. (Click here for map). There will be a $5.00 parking fee for spectators. Please remember to bring a snack to share with the team.

Mr. Cramer will be at Piedmont Park at 8:00am tomorrow morning and will do a bike assisted run of about 5 miles in Ansley.  Hope to be finished by 9:15am.

Next week we will have the Midtown Music Festival to contend with.  My guess is that we will have access to some portion of the park every day, so practice will go on as normal.  Meet in the gym at 4:00pm, then move out doors.  If necessary we will designate routes in the  neighborhoods for training.  Parking at school will be open, but you will need a permit to get onto 10th street. Get to school early if you drive.  Bus transportation should not be a problem.

Next Saturday is the Aubrae Gunderson Invitational in Conyers.  We will leave the Grady 8th Street parking lot at 7:00am.  The music festival will be in full swing, so car pool or get a ride.  I will take anyone home after the meet who needs a ride.  ALL team members are invited to run in the meet.  We will have Varsity (10 runners) and JV (10 runners) races for both boy's and girl's races.  The course has given us fairly fast times in the past.  The weather is looking better.

Invitational Results and Looking Ahead

Thanks to the 17 runners who raced this morning.  It was a lovely day and you all ran well.  Zane won the championship division boys race with the best time of the day.  The other boys ran well also.  In the girls race, we ran without several of our key team mates, but everyone improved on their Grant Park times.  It is early in the season and it is looking as if we will be competitive in our region and a strong threat to qualify both teams for state again.

Click here for results of the Boy's Championship Race
Click here for results of the Girl's Championship Race

Remember.... We practice every day!!!  Each day has a purpose.  If you miss one element of the plan, then we are not going to be where we want to be for Regionals on October 29th.  If you MUST miss a practice let us know by speaking directly on one of the coaches.  No messages via friends or expecting to tell us the next day where you were.  Each person on the team has a role to play.  If you play your role well, everyone else will become better.

Mercer (Sept 17th) has been cancelled.  We are looking at the Aubrae Gunderson Invitational in Conyers on September 24th as a substitute.  We will discuss this on Monday at practice. Look at your calendars and plan ahead.

A light run Sunday would be good to stay loose over the weekend.  Good luck to Mr. Darden in his race this weekend!

Carrollton Orthopaedic Clinic Invitational

We will leave Grady on Saturday, September 10th at 6:15 am, stadium parking lot. Please be on time!! (as you always are.)

Boy's Championship race - 9:00 am 
Girl's Championship race - 9:30 am

Location: Carrollton Elementary School, 401 Ben Scott Blvd., Carrollton 
Directions: Take I-20 West (toward Alabama), Exit 24 (state rte 61, Carrollton/Villa Rica). Turn left (South) on Rte 61, travel about 10 miles. Left at 166 BYPASS (just past Ryan's. Do not take the first 166 left, it goes back to Atlanta). Travel about 4 miles, you will pass under US 27. The first right after the underpass is Ben Scott Blvd. Follow signs and the directions of volunteers.

There is a $3.00 parking fee.

Who: We will run 10 boys and 10 girls, and would like any others on the team to make the trip as alternates and cheerers. We have some conflicts with ACT and debate, so we will be creative about the team composition, putting the best group available on the field.

Expect about 15-20 schools in the race.

Bring: Uniform, Team t-shirt, shoes (spikes and training shoes), socks, long sleeved pull over or wind breaker (it may be chilly early), water bottle, snack.

Runners (or families) should bring a snack of their choosing (enough for the team) to the meets. After competition, the runners enjoy treats like bagels, muffins, cookies, fruit, etc.

The team will return to Atlanta after results have been announced, arriving at Grady at around 12:00pm. Parents may take athletes early if they have another activity to attend.


See you dark and early Saturday morning. Set your alarms!!!

KP Corporate Challenge Thanks

A HUGE thank you to our 25 stalwart runners who went to set up, serve and clean up at the KP Corporate Challenge tonight.  Once again Grady students have proven to be the hardest working, nicest, most dedicated kids in Atlanta, if not the world.  You were magnificent and I was very proud to be associated with your school.

Saturday we go to Carrollton Orthopaedic Clinic Invitational.  We will meet at the school at 6:15am.  I will have complete information sheets and list of starters tomorrow at practice.  Any one on the roster is welcome to join us for the trip. Only 10 will run, and we can use a couple of alternates, as well as managers and crowd support.

I just received news that the Altitude Invitational has been cancelled.  The plan is to enter the team in the Aubrae Gunderson Invitational at the Conyers horse park race on Saturday, September 24th.  If this is a conflict for anyone, please let me know by Saturday so we can evaluate the plan.  Races would be around 9:00am, with JV sessions at 10:00am.

Yesterday's times at Grant Park were very encouraging.  We are all getting faster.  Please keep coming to practice every day.  Friday workout will be light since we run on Saturday.

Recommended Reading

Mr. Darden recommends the following two articles for Cross Country Runners:

1. Sipping Points: The Latest Research On How To Prevent Dehydration - And Boost Your Running Performance
July 2010 issue of Runner's World
By Karen Asp

Runners know it's important to stay hydrated to run their best, especially in the summer. To really improve performance, you need to be more than a casual sipper. A number of recent studies offer runners smarter ways to stay hydrated while also giving their running a boost. Here's how you can apply some of these strategies to your own hydration plan and run your best all summer long:

• Pre-Hydrate To Run Fast
• Go Cold For Longer Runs
• Stay On Schedule
• Just Have A Sip

Read Full Article
________________________________________________________

2. Eat Your Water: Hydrating Foods Provide Plenty Of Fluid And Healthy Nutrients To Fuel Hot Summer Runs 
July 2011 issue of Runner's World
By Leslie Goldman

Here's some juicy news: Drinking water isn't the only way to stay hydrated. According to the Institute of Medicine, 20 percent of your water intake comes from food. Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost a runner's performance and health. In addition to filling your water bottle, add these foods to your diet for hydration, nutrients, and a tasty change of pace:

• H2O+ Electrolytes - Cantaloupe, Peaches, Strawberries
• H2O + Vitamin C - Watermelon, Kiwi, Citrus
• H2O + Cancer Defense - Tomatoes, Broccoli
• H2O + Recovery - Pineapple, Cherries
• H2O + Immunity - Yogurt, Kefir
• H2O + Digestion – Beans

Read Full Article

We ran Saturday and Monday mornings.  The weather was cool and we got in good workouts.  Wish everyone had been there.  More to come.

Tomorrow will be damp, but we WILL practice.  If it is raining we will leave bookbags in the gym (locked in the office, or under the watch of managers).  Running in the rain is as much preparation as a long run or a hard speed workout.  Everyone should be there.

Wednesday will be a regular meet at Grant Park.  Temperatures are predicted to be in the low 70's.  That means we can crank it up a notch and lower some times.

Thursday is the Corporate Challenge.  Meet for practice as usual.  We will run to the water stop.  Bookbags will go in my van.  Finished by 8:00pm.  If you are not able to go to GSU, come to practice anyway, you will have a workout in the park at 4:00.  Everyone who goes to Corporate Challenge will need to have a waiver signed by parents.

Saturday is the Carrollton Orthopaedic Clinic Invitational.  We will have the list of 10 plus alternates who will run in Carrollton by Wednesday.  Others may make the trip to cheer.  The bus will leave Grady at 6:15am.  We race is at 9:00am.  Weather should be GREAT!

Wednesday, September 14, 3rd regular season meet at Grant Park.

Saturday, September 17th is the Mercer Altitude Invitational.  Everyone is invited! Only 10 will run varsity, all others will run in the JV race.  The bus will leave Grady at 6:15 am.

Next Thursday, September 8th, is our traditional team service project at the water station for the KP Corporate Challenge road race in down town Atlanta.  We need 25-30 helpers to fill cups, pass out water to the runners, then clean up the street.  We finish by 7:45, and parents can pick you up at the GSU student center, Piedmont at Gilmer. You may want to remind them to bring a few towels!

We will run as a group from Grady to GSU, leaving after the team warm up and stretching.  I will have my van to take all book bags.  Bring a snack to tide you over until 8:00pm.  The clean up is the most fun part of the evening and the most appreciated by the race organizers.  Our goal is always to have the street clean and open for traffic in less than 15 minutes after the last runner/walker passes.  We always manage to do it.

You will need to have a signed waiver.  I'll have copies at practice Tuesday and Wednesday.  The race promotion group, Galloway Productions will donate $10 for each volunteer to our team.

First Meet of the Season

Most of you have received the email regarding this week's first meet and uniforms. Just a reminder that the team rides together on the bus over to the meet. For those parents who are new to Grady XC, the meets are held at Grant Park in the field behind the baseball fields. Parking can be a bit tight in the lot at the end of the park, but there is usually ample parking on the street (behind the school buses on Park Ave.) Please remember that if you come to watch the meet on Wednesday that Mr. Cramer has asked that we allow the team to warm-up together and get their "game on" for the meet without interruption.

Thanks to everyone who signed into Volunteer Spot and signed up to bring snacks for the upcoming meets. I am pleased to announce that snacks are taken care of for the first few weeks! If you haven't signed up yet, there are still a few spaces open. You will notice that there are no sign-ups for Saturday invitational, Regional or State meets; that is because traditionally we have asked that all participants bring a snack of their choosing to the meets. After competition, the runners enjoy treats like bagels, muffins, cookies, fruit, etc.

I also want to take the opportunity to thank all of our wonderful fundraising volunteers. In addition to the folks mentioned in my last email, please be sure to thank Beth Denenny, Kay Monroe, Susan Van Duyne, Nancy Habif, and Scott Kleber. I am overwhelmed with the response for volunteers. It is ever clearer to me why the Grady Cross Country team is so cohesive and shows such amazing teamwork!

See you all on Wednesday!

The Importance of Staying Hydrated

During these dogs days of Summer, it is important to remember the importance of remaining well hydrated. The benefits of hydration are well described in the following excerpt from a blog post* by the authors of Atlanta food blog, We Like To Cook!:

"The benefits of staying well hydrated are too numerous to count, but here are a few biggies:

1.    Proper hydration keeps you healthier. Doctors agree that 6–7 glasses of water (approximately 2 liters) daily is the minimum to maintain proper hydration. Drinking plenty of water helps maintain your immune system to fight against flu and other ailments like kidney stones and heart attack. Water consumption helps to relieve headache and back pains caused by dehydration. Water helps to replenish skin tissue, moisturizes the skin and increases skin elasticity keeping you younger looking. Proper hydration helps keep your joints and muscles lubricated, so you are less likely get cramps and sprains when exercising, and water helps to fuel your muscle tissue. Drinking water also regulates your body temperature.

2.    Water helps you to lose weight and maintain a healthy body weight. Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can avoid constipation. Drinking water acts as an appetite suppressant, so you’ll eat less. Drinking water also helps you lose weight because it flushes out by-products of fat breakdown.

3.    Drinking water keeps you more alert. Your brain is composed mostly of water, thus drinking water helps you to concentrate, to maintain focus and be more alert. Water is used by the body to help flush toxins out of the body. When your body is depleted of water, vital organs (like the heart) need to expend more energy to work properly. When your body is tired, so are you."

So, grab those water bottles and refill them often to combat heat and fatigue that can plague athletes during the hottest days of the XC season.

* Republished with the express permission of the authors.

The season is about to begin.  We practice Monday and Tuesday, then our first "race" is Wednesday at Grant Park.  We have 18 boys and 10 girls who have 15 practices as of Friday.  10 other girls will have the full 15 if they are present Monday and Tuesday.  6 boys are in range as well.  Everyone else should plan to go with us to Grant Park and run the warm up with the team.  You will get credit for one practice, and with the possibility of 5 more for the week, most everyone should be ready for Sept 7.

Uniforms will be assigned and distributed Wednesday afternoon in the boys coach's office at 3:25.  Please be on time.  We hope that t-shirts will be ready and will be issued with uniforms.  Only those cleared to run will get uniforms and shirts.  Others will wait until next Wednesday, if you have 15 practices.

Just because you have earned the uniform does not mean you become lax in attendance.  We have averaged 65 kids a day in August.  Let's continue to have over 60 until October 12.  Everyone will improve and the whole team will get stronger because of your individual efforts.

Wednesday will be warm, but no warmer than what we have had every day in practice.  Keep drinking water during the day and into the evening. Eat a good breakfast and lunch.  Lots of fruit and vegetables along with good protein.

Poison Ivy Epidemic

I have heard that several members of the XC team have come in contact with poison ivy and are dealing with the consequences. Just one of the hazards of Cross Country!

A product called "Ivy-Dry" Super, which comes in a spray bottle, works wonderfully. It is a drying agent containing four active ingredients to control itching; zinc acetate, benzyl alcohol, camphor and menthol.  The mentol and camphor are also natural pain relievers, while the benzyl alcohol helps control the itching.

It burns a bit when you put it on and it causes the rash areas to ooze a bit, but it really does work. We bought ours at CVS, but I'm sure you can find it elsewhere. Ask the pharmacist if you can't find it.

Hoping everyone recovers quickly! Good Luck.

We had the opportunity to pick up another slot in the ABC parking lot fundraiser. So please add Melissa Aberle-Grasse, Dagney Grant and Jessica Tuttle to the list of parents to thank for graciously volunteering to help the XC team raise money! The first meet of the season is quickly approaching (Wednesday, August 31st) so please look for an email next week about helping to provide snacks for the team. Enjoy your weekend and stay hydrated!

Fun Cross Country Sayings:

• In the spirit of good sportsmanship, please refrain from making little race car noises as you pass your opponents.
• It’s rude to count the runners you pass… out loud.
• We don’t yield to pedestrians.
• To run fast, you must run fast.
• May the course be with you.
• Finish lines are just the reminder to stop.
• You know you ran the best you possibly could when you barf and then pass out at the finish line.
• It hurts a lot less when you win.
• Pass them, don’t pace them.
• If you’re not the lead dog, the view remains the same.
• If you can't run with the big dogs, stay on the porch.
• Don’t worry about the map…we’ll show you the way!
• Slow down? Yeah right!
• Slower traffic keep right.
• Running is the feeling of someone pushing you from behind… and realizing it’s you.
• When the gun goes off. I am the bullet.
• The faster you run, the quicker you get done.
• Tread on the weak. Hurdle the dead.
• We’ve got a bad case of the runs.
• Love hills and they will love you back.
• Roads? Where we’re going we don’t need no stinking roads.
• In a world of give and take, give what it takes.
• No refs, no fouls, no benchwarmers; Cross Country - It’s not a game.
• We’ve got more legs than a bucket of chicken.
• We don't need wings to fly.
• When I race, my mind is full of questions…”Who will come in second? Who will come in third?”
• Everybody finishes… some just sooner than others.
• Run, run as fast as you can, You can’t catch me, I’m the gingerbread man.
• We're not fast, you're just slow.
• “WARNING: the Surgeon General didn't say anything about smoking the competition.”
• We work ours off so we can kick yours.
• Run like you stole something.
• Eat our dust.
• We have promises to keep, teams to beat and miles to go before we sleep.
• Cross country is a mental sport and we're all insane.
• No one ever drowned in sweat.
• Runners don’t die; they only smell like it.
• Hey - why are all these people following me?
• Cross Country - finally a practical use for golf courses.
• You cannot propel yourself forward by patting yourself on the back.
• Out run, out work, out think, out play, out last

Chant:
Good. Better. Best:
Never let it rest, until your good is better and your better is best.

The true team spirit of the Grady Cross Country team never ceases to amaze. Within a few hours of the call for volunteers, four wonderful parents expressed their willingness to donate their time. Please join in thanking Brian Kish, Mellie DeRouen, Karin Dusenbury and Donna Taylor for graciously volunteering on a busy Saturday to help the team raise money! We had several others who spoke up, but we were only allotted 4 slots at this time.

The other teams will have until tomorrow (Wed. 8/16) to respond. Any remaining slots will be opened up allowing teams (like us) to add more volunteers to the list and increasing our allocation of the proceeds. So stay tuned for the next wave of dates!

Thanks to all for your support of Grady XC!

We have an opportunity to help the Cross Country team earn some money (to help fund race entry fees, team T-shirts, etc.). It is actually SO easy it only requires 4 XC parents to work a one-hour shift in the Grady parking lot. Runners can help for community service hours. PLEASE let our team parent, Denise Romeo, know as soon as possible if you can donate one hour of your time to help the Grady XC team, so that slots can be reserved.

Three (3) adults will be needed to work each 1-hour slot.  There are 20 teams/clubs so each team/club gets 4 1 hour slots.  Example:  Water polo can have 3 folks work 12 to 1 on Sun, then 1 person work 1 to 2 on Sun.  If kids want to come along, they can earn double community service hours, but they can't be one of the 3.

We will charge $10 per car on 8/20 and 8/21 and $20 per car on 8/28 (which is why we will pool the money for both weekends and divide accordingly). The beneficiary is Grady's Athletic Booster Club, which is a 501(c)(3), so the donation is tax deductible, thus receipts will be available to hand out if requested. NO CHECKS ARE ACCEPTED.

Last year, for Dogwood festival, each volunteer earned about $150/hour for their team/club with teams earning up to $500 (not a bad return).

Optional Saturday practice tomorrow morning at 8:30. Meet at the circle in the usual place. Expect to do a longer neighborhood run of 45-60 minutes. Finish by 10:00am.

Excellent first week!!! We had over 50 attend each day Mon - Thurs. Friday dropped off a bit, with many team members not telling us they would not be there. Please keep us informed, but better yet, be thereon Fridays. We always run a shortened practice so you can get to your weekend activities.

Grady Cross Country Parent Meeting

1.  Introduction of coaches: Jeff Cramer, George Darden, Tamara Aldridge
2.  Review of requirements for participation:

• Physical forms
• Insurance
• Certification List of students with incomplete forms 
• 15 official practices before competition

3.  Practice:

• Schedule: 4:00 - 5:30 M-F, 8:30 Saturday morning (optional announced practices)
• Typical routine
• Safety from heat and traffic

4.  Meet schedule & protocol:

• Conflicts please let us know now.
• Wednesday meets are for everyone
• APS championship is for top 7 only
• Saturday meets are for invited faster runners (usually 10)
• Transportation (APS school buses)

5.  Refreshments at meets:

• Parent coordinator will solicit help with each meet 
• Simple healthy snacks and drinks

6.  Uniforms:

• T-shirts - will look at technical fabric costs vs. Cotton (property of the student, no cost) 
• Jersey/shorts - distributed after school on meet day (only to those with the 15 practices) 
• Sweats - distributed to the top 12 on each team before the region meet
• Clean and return all school equipment the Monday after the last meet

7.  Parent behavior at meets:

• Stay off the course
• Cheer for everyone
• Help return numbers at the end of the meet
• Give the kids room to warm up and concentrate on the meet and their team

8.  Season Budget
Expenses:

• T-shirts, 
• Entry fees
• Awards for end of year banquet
• Copy physicals 

Income:

• Cash on hand (S700)
• Corporate Challenge ($300)
• ABC Parking Lot
• One hour run if more funds needed

We had 31 loyal soles (sic) at practice Friday.  We got in a good run in the park. Practice Monday at 4:00.  Meet in the gym.  Sophomores, Juniors and Seniors please see that the freshmen find the locker rooms.  Don't forget your socks!!

I need about 4 managers for the team this year.  If you have decided not to run, but still want to be a part of the team send me a note. You can get MANY community service hours for helping take roll, watch book bags, collect water jugs at the end of practice.

We need to have a parents meeting.  For those parents who can make it we will have a short informational session at 6:00 pm Wednesday of this week (Aug 10th).  Meet in the big gym.  Share plans for the season, answer questions, introduce new faces, arrange snacks, discuss schedule, SAT dates and much, much more.  Meeting will be over at 6:26.

If Monday is your first day of practice in August, you must have a completed physical form - signed, insurance company and policy number.

We had a fun trip to WestStride this morning.  We met lots of kids from Westminster, Lovett, North Atlanta, and Grady.  Took a run through Buckhead neighborhoods, and even got lost, just for old times sake. Then ate hot waffles and frozen yogurt.

Good group tonight.  Thanks to all of you who got your physicals done and braved a warm evening.  We were able to get in a good team building exercise and run several miles with stops for ice water.  The rain started just as the last people were heading across the street. Hope to see even more of you tomorrow.

Monday, August 1st has arrived!!  Our first official practice at 6:00pm at Piedmont Park, Charles Allen entrance (directly across from the school). We will meet every day this week (M-F) at 6:00 pm.

You must have a physical/insurance form filled out to participate.  No "unofficial" runners allowed.  If you don't have a form, come and get one, then leave and go to CVS in N Highland and get the physical done there and come back.

Monday, August 8th is the first day of classes, AND the sixth day of cross country practice.  YES WE WILL PRACTICE THE FIRST DAY OF SCHOOL!!!  Bring your running clothes/shoes.  Meet in the gym bleachers at 3:45.  We will walk across the street together at 4:00.

You need to have 15 official practices to run in your first meet.  Our race schedule begins August 31 (Wednesday at Grant Park).  I will have complete schedules for everyone this week.

If you are still on vacation, run on your own.  If I get a note from your parents confirming your workouts I will count them in my attendance book.  Everyone who is in town should be at the park at
SIX!

This will be our last week at Candler.  Meet as usual at 6:00 pm, Mon, Wed and Thurs.  Next week (Aug 1) we will be at Piedmont Park at 6:00pm, M - F (all 5 days).

YOU MUST HAVE A PHYSICAL FORM TO PRACTICE AFTER AUGUST 1ST.  We begin counting attendance then.  15 practices before you can get a uniform, team T-shirt, and be allowed to compete for the team.  First meet August 31.  BE READY!!!

Hope to see everyone tomorrow.

We are going to cancel our regular practice sessions at Candler Park for the remainder of the week.  I am completely confident that you will find time during the day, every day, to get in a run by yourself or with another of our team members. Take advantage of the cooler times of the day, drink water, try for a total of about one hour, even if you need some walk breaks in the middle.

See you Monday, July 25th, at Candler Park for our final week before moving to Piedmont.

GET THOSE PHYSICAL FORMS FILLED OUT!!!!!!

WestStride running shoe store is celebrating their 3rd anniversary Saturday, July 23rd.  If you would like to go up and check out some special deals and perhaps free give aways, send me a note and I'll arrange a pick up so we can drive up together.  I plan to go up around 11:30am, grab a bite to eat for lunch and a free cup cake.  Love to have some car mates.

Grady Cross Country runners after Peachtree Road Race in Piedmont Park

Congratulations to those of you who ran Peachtree.  Everyone seemed to be in good spirits and good health even though it was a hot day.  Sorry if I missed anyone.  We can swap stories tomorrow.  Practice resumes at Candler at 6:00pm tomorrow evening.  Hope to see all of you, rain or shine, hot or not so hot.

PHYSICAL FORMS.  I need to get those this month.  You must have a completed form with insurance by August 1st.  No form - No practice - No exceptions!!!!

I going to paste a copy of our tentative schedule below.  Look it over.  If you see problems let me know so we can decide whether to make changes.  SAT dates are included for juniors and seniors.  DO NOT sign up for the November 5th SAT.  That is state!

I am looking for a T-shirt design.  We have had a student design the shirt every year.  You can set it up on a computer or sketch it by hand.  Include Grady High School, 2011, Cross Country somewhere in the logo.

We have three more weeks at Candler Park, then we move to Piedmont Park on August 1st.  Practice will be 5 days a week M-F during August, Sept and Oct.  Look at your schedule of other activities and we can work around them, but I need to know where you are if you are not at our practice.  Everyone is expected to attend every day.

The boys and girls teams are beginning to take shape.  Remember, 12 boys and 12 girls qualify for the state team.  We will make that decision in mid October.  The running you do NOW will determine if you make the team, and if the team will be strong enough to compete at Region for one of the four spots at State.  We have enough raw talent to qualify, but we must be ready to outrun the talent in the other 14 schools in 5AAA at Mercer on October 30th.  All coaches are telling their teams the same thing.  It is up to you to respond by running daily and encouraging your teammates to do so as well.

It was a dark and stormy night...

A big shout out to the 10 stalwarts (6 boys and 4 girls) who came to practice this evening and had our best workout of the summer.  The temperature was around 76 F, nice breeze, NO RAIN, NO LIGHTNING. Cross country is a dirty sport if done correctly.  We get sweaty, muddy, rain drenched, tired, and thrilled to be out in nature, pushing to find our personal limits.

I will never have you run if there is lightning or dangerous windy conditions.  Otherwise, anything goes.  I have found that the Grady Cross Country team has a "magic" umbrella that comes out every day we practice.  Either the rain will stop just as we are about to begin, or the rain will start just as we are about to finish.  I will be at Candler Park every Monday, Wednesday and Thursday, regardless of the weather.  If it is too bad we will all pile into a car and play cards or sing songs.

Don't neglect to run on the "other" days.  Do something, even if it is just to jog around the block once.

I hope to see you tomorrow if you are in town.

Here we are, in the middle of week 4 of our summer program.  We had 19 hardy soles (actually 38) yesterday, as attendance continues to be strong.  Everyone is getting more fit daily.  With temperatures forecast to moderate the rest of this week, we should be able to hit the roads again and get in some longer runs in the neighborhoods.

I'm still looking for a first appearance from several Very Important Runners (VIR's).  If you are in town, not gainfully employed, not being host to a contagious germ, come to Candler Park at 6:00m Mon, Wed and Thurs.  There are many improvements to Piedmont Park we need to explore.  The Beltline is taking shape.  Some talented team members are putting their best foot forward.  Mitochondria are being produced, capillaries are branching, alveoli are opening up, sinew becoming more plentiful, grace being added to strength.  Come join us and partake of these benefits.

Grady XC meeting spot at beautiful Candler Park

 The week of July 4th will be an off week.  We will not practice on July 4, 6 or 7.  I will be out of town that week and the state forbids us from working out as a team.  HOWEVER, they can not stop you from running on your own, or with small groups of friends.  I will be taking a car load to the Peachtree Road Race Expo Sunday, July 3rd at 1:00 pm  If you would like to join us, meet at the 8th street parking lot at 1:00 pm.  You don't have to be registered for the race to go to the expo.  Free give aways, sample food, running apparel for sale, people watching, picture taking.  Fun for the fleet of foot.

Hope to see you all on Wednesday.

Fanastic first two weeks of our summer training.  We have had a total of around 40 runners come to at least one practice.  We have averaged 20 people per day for the first six sessions.  Several of my high expectation "X" factor kids have come, and lived up to those expectations.  A couple are sick or hurting and we hope to get them well very soon.  Many of you are going to camps, competitions, conferences, and classes in the next few weeks.  Use the new environments to give yourself some variety to the workouts you are already doing daily.  We are still looking for 4 key girls and 3 key boys.  I trust you are actively training and we will see you soon.

I have seen several graduates who are former team members out running in the neighborhood this week.  Running is a lifelong activity and everyone just keeps getting faster and faster, year after year.  If you start now (June 10th) you will get faster and faster as the summer/fall progresses and we will be ready for competition in October/November.  Goofing off now will only leave us feeling sorry for ourselves later.  BE THE "X" FACTORS FOR OUR TEAM.  Every summer we think we know who will be our final 12 on the team.  Every fall we look at the team and find there are several individuals whom we did not expect to be there.  These are the "X" factors!  Next week we will have a tattoo machine (Sharpie marker) at practice to mark an "X" on anyone who would like to carry the secret code.  OR you can come already branded.  We will see who reads this message and responds.

The Peachtree Road Race is July 4th.  I would like to take a carload to the expo July 2nd or 3rd.  If you want to go, send name and date/time you would like to go (11am-4pm).  We can meet at the 8th street parking lot and drive over to the downtown location.  You don't have to be registered for the race to attend the expo, but if you are you can pick up your number there.

REMEMBER --- ALL the other schools are training all summer.  Don't be left behind.

Great turn out today - 26 team members, 13 girls, 13 boys, freshmen, sophomores, juniors and seniors.  The temperature dropped a bit - 88 degrees F - and we got in about 3-4 miles.

Get those physical forms filled out as soon as possible.

Can you run every day?  Yes!  Will you run every day?  Remember to mark all your days in the attendance book when you come to practice.

We are beginning to see some new talent develop, and some returning talent looks to be in pretty good shape (and working hard to get more fit).  Come be a part of the process.  Support your own drive to November and support your team as we lay the groundwork for a return to the state meet.

The heat has not been a big issue.  You can handle it.

The time should catch most of you during your least programmed part of the day.  Take advantage of the opportunity.

Send me a note if you have not been to practice yet, but have been active none the less.  I will make a note in my big blue book.

Hope to see all of you Wednesday, 6:00, Candler Park.

GHS Cross Country Summer Training Guide

Run when it is cooler, in the morning or evening. Wear light colored clothing. Drinks lots of water. Be careful in traffic and on uneven sidewalks. Try to find a partner to go with you, it is safer and more fun.

1.  Stretch well before running. Start slowly to warm up. Run at a pace that allows you to carry on a conversation with a partner. Resist the urge to race each other. Stay together with a group. Encourage each other.
2.  Alternate hard/easy or short/long days. A typical week might look like this:

                            m t w th f s s
beginner              1/3/1/3/1/4/off          = total 13 miles for the week
intermediate        2/5/2/5/2/7/2           =  total 25 miles for the week
experienced        3/8/3/7/4/10/3         = total 3 8 miles for the week
veteran                5/9/5/9/5/10/3         = total 46 miles for the week

3.  Include one longer run each week at a slower pace. The short runs can be at a faster pace if you feel like it.
4.  End each workout with a series of 6-10 strides (easy sprints) of about 100 meters in length. This is to work on form and to lengthen the muscles after a slower run. Finish with stretching.      
5.  Consistency is more important than mileage or pace. Just get out there every day and do something.
6.  Daily - Do crunches (20-50), push-ups (10-30), pull-ups (?), bridges or "superman"

Beginning June 1st, we will meet at Candler Park on M-W-Th for optional, informal evening runs (6:00pm) These will be relaxed times for building endurance and team commaradare. Races listed on the calender are optional, but they are great fan. Times don't really matter except to keep track of your progress.

Get a good pair of running shoes. We recommend Phidipiddes at Ansley Mall, or WestStride at West Paces Ferry/I-75. They will give you a 15% discount if you tell them you are running for Grady High School.

Record miles run each day in the calendar. At the end of the week add the total miles for the week, and the total for the summer thus far.

Goals: Freshmen   boys - 150 miles, girls -100 miles
           Sophomore boys - 250 miles, girls - 150miles
           Junior          boys - 400 miles, girls - 200 miles
           Senior         boys - 500 miles, girls - 250 miles

We will contact you often via E-mail. Check your messages daily for important information. Write us to ask questions and give us updates on your progress.

You must have a physical before you can start practice on August 1st. Use the "new"' official form card. We will provide these to you. The exam must have been done by a physician within the previous 6 months.

You will also be asked to show proof of a family health insurance plan, or to buy school insurance at a minimal cost. We will get copies of insurance forms to you as soon as they are available.

Jeff Cramer - Varsity and JV girls
George Darden - Varsity and JV boys

Nice group today for our first summer workout.  We had 24 team members, about equal numbers of boys and girls, with 8 new ninth graders.  We have over 100 on the roster, so come on out.  The weather was fine.  Hot, but low humidity, plenty of water and shade, easy running in groups, games and get acquainted activities.  That will be our pattern.  Build a team, build endurance, build heat tolerance, build personal character.  You can do it, We can do it.

Get your physical form.  Get your summer training guidelines/calendar. Get out there and run EVERY day.  Our group has agreed to do some amount of running every day for the rest of the summer.... even if it is just a jog to the corner and back.  Join us tomorrow.  You will sleep better tomorrow night, and will be ready to run November 5th. Only sixty days until we officially launch the 2011 season.  Get ready, Get set,........

Running For Beginners

Excerpted from MensHealth.com by Alisa Bauman on March 4, 2005 (adapted from Runner's World)

Every beginner asks these questions at some point. Here are the answers: 

How do I get started?

Start walking for a length of time that feels comfortable—anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle 1- to 2-minute running sessions into your walking. As time goes on, make the running sessions longer, until you're running for 30 minutes straight. For more running tips, visit our Web site at www.runnersworld.com and click on "Getting Started" on the left-hand side of the home page.

Is it normal to feel pain during running?

Some discomfort is normal as you add distance and intensity to your training. But real pain isn't normal. If some part of your body feels so bad that you have to run with a limp or otherwise alter your stride, you have a problem. Stop running immediately, and take a few days off. If you're not sure about the pain, try walking for a minute or two to see if the discomfort disappears.

Do I have to wear running shoes, or are sneakers fine?

Running doesn't require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike sneakers, running shoes are designed to help your foot strike the ground properly, reducing the amount of shock that travels up your leg. They're also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. Visit a specialty running store to find the right shoe for you.

What's the difference between running on a treadmill and running outdoors?

A treadmill "pulls" the ground underneath your feet, and you don't face any wind resistance, both of which make running somewhat easier. Many treadmills are padded, making them a good option if you're carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a 1-percent incline.

Where should I run?

You can run anywhere that's safe and enjoyable. The best running routes are scenic, well lit, free of traffic, and well populated. Think of running as a way to explore new territory. Use your watch to gauge your distance, and set out on a new adventure on each run. Ask other runners about the best local routes.

I always feel out of breath when I run. Is something wrong?

Yes, you're probably trying to run too fast. Relax. Slow down. One of the biggest mistakes beginners make is to run too fast. Concentrate on breathing from deep down in your belly, and if you have to, take walking breaks.

I often suffer from a side stitch when I run. Will these ever go away?

Side stitches are common among beginners because your abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don't eat any solid foods during the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.

Should I breathe through my nose or my mouth?

Both. It's normal and natural to breathe through your nose and mouth at the same time. Keep your mouth slightly open, and relax your jaw muscles.

Should I be doing anything in the gym to build my fitness?

Working on stretching and flexibility is always helpful, especially to prevent injuries. Men's Health has a Weight Training for Runners program as well as experts who can answer any questions you may have.

We are starting to prepare for the new season of Grady XC, please talk to your friends on the team and make sure everyone knows what we are doing.  Offer someone a ride.  Encourage someone to join you on a run in your neighborhood on our off days.

Monday, Wednesday, Thursday --  We will meet at Candler Park at 6:00pm - 7:30 pm, in front of the swimming pool.  We will be there for June and July.  August 1st we move to Piedmont Park and will meet Mon - Fri for the rest of the season (November 5th, State Meet).

I will be there RAIN OR SHINE.  Thunderstorms only last about 15 minutes and we will wait them out, or run in the rain if the lightning does not seem to be a threat.

Bring a water bottle.  Heat will not stop us.  On days with a high heat index we will stay in the shade, stop often, drink lots of water and still get in a workout.  You must adapt to the heat, and you can't do that by staying in air conditioning all day long.

I will hand out information sheets, calendars, and physical forms at practices.  Please schedule an appointment for a physical NOW!!!  You must have that done before you can participate in official practices August 1st.  Everyone must have 15 official practices before they may compete with the team. No physical/ no practice/no uniform/no competition.  A visit to a clinic with a nurse practitioner will be acceptable.

Summer practices are optional, but strongly encouraged.  If you are out of town, find time and a place to get in a workout.  If you are playing soccer, ultimate, or swimming you can count those as your daily workout, but we are setting a goal for team members to fit in some type of training every day during the summer.

We hope to see everyone Wednesday, June 1st at Candler Park.