Week 4 Beginning

The team is making great progress. Thanks for embracing "The Cramer Philosophy" for training and racing.   Attendance has been mostly good.  Keep coming daily or let us know before practice.  The two time trials indicate that the team is beginning to form a corporate identity, even as each of you grows individually.  Saturdays are making many of you stronger runners, and our mileage has increased in weekday practices.  We will need at least 15 boys who are willing to push beyond what is comfortable to get the final group to state.  Everyone else will need to push themselves also.  The lead group is a flexible grouping with the option for anyone to move into it.

We will try to have one more time trial, with an eye out for Hurricane Isaac moving through midweek. We practice rain or shine.  Pay no attention to wimpy friends.  Be there every day.

Team - Team - Team.  Run together, support each other, encourage each other, compliment each other. I feel the adrenaline flowing as I watch you train.  Soon we will be racing.

Parent Information & Update

Our first meet will be held on Wednesday, September 5th at 5:00pm. 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.) If you come to watch the meet on September 5th, please remember that that Mr. Cramer has asked that we allow the team to warm-up together and get their "game on" for the meet without interruption.

The coaches have asked that we (parents) provide snacks for runners after the weekly City Meets to include water, fresh fruit and healthy treats like bagels, muffins, granola bars, etc. We will be using VolunteerSpot again this year to coordinate the snack schedule. Look for an email invitation to VolunteerSpot in your email box immediately following this email. If you do not receive that email, you can visit http://www.volunteerspot.com/login/entry/344922878067 to sign in. You will notice that there are no sign-ups for Saturday invitationals, Regional or State meets; that is because traditionally we have asked that ALL runners bring a snack of their choosing to the meets to share with everyone. If you are a student receiving team emails, please send forward a copy to your parent(s).

Physical forms and copies of your runner’s insurance cards are past due. If your student is truly interested in participating in the Grady XC team, these forms must be returned immediately.

We look forward to a great XC season! Please feel free to contact me with any questions you may have.

~Denise Romeo
  Team Parent

Leaves of Three - LET IT BE!

Cross Country runners are very proud of the fact that they traverse all types of terrain, however, there are some hazards of running “off the beaten path.” The biggest risk is that of running through poison ivy (or poison oak or sumac,) so it is very important to learn how to identify these dangerous plants and learn what to do if you come in contact with them.

Over 350,000 people are affected by poison ivy annually in the U.S. The sap of poison-ivy (and related plants) contains the chemical urushiol which causes an allergic reaction. After injury to the plant, the sap leaks to the surface of the plant where the urushiol becomes a blackish lacquer after contact with oxygen.

The urushiol binds to the skin on contact, where it causes severe itching that develops into reddish colored inflammation or non-colored bumps, and then blistering. These wounds may be treated with oatmeal baths and baking soda or over-the-counter products such as Calamine lotion or "Ivy Dry Super."

For more information on identifying and treating poison ivy, oak and sumac, please visit http://poisonivy.aesir.com/view.

Three Weeks of Practice

We had 19 runners at our Saturday morning run.  Most took the 5.5 mile route and did very well.  The temperature was very nice and with no traffic, plenty of water and good people to talk with all the way through the loop, we had a great workout.  These longer runs on cool mornings will make out team competitive with all the other schools who are doing the same thing every week.  Keep coming, take the challenge.

I still need parts of physicals/insurance waivers/insurance card copies (download here if needed) from several people.  I have called your name every day.  If you don't have it tomorrow - no practice.  You can get it and return later in the afternoon, or bring it Tuesday.

1.  Insurance waiver (three signatures)
2.  Personal history (two signatures)
3.  Two sheets signed by the doctor/NP
4.  Photo copy of the insurance ID Card

We will run a one mile time trial Wednesday.  I trust everyone will be there.  We need a baseline time for each of you so we can track improvement.   We will run the boys and girls separately and keep score just like a regular meet.  I will set up the teams, five runners per team.  We plan to time trial for the next three weeks, two miles next week, three miles the week after.  Then we begin regular meets at Grant Park.

Remember, 15 practices.  If you were there all six days last week, and the four days before school started, you already have 10.  It isn't hard to get the 15, but anyone starting new this week will begin counting on their first day of practice.  I am going to stop taking new recruits this week, and only if they have extensive running experience and can be certified easily.  It is time to concentrate on training, not paper work.

We are beginning to see who the team leaders will be.  Your goal should be to work your way into the lead groups   Don't take short cuts, don't miss practice without good reason, encourage your team mates to support each other.  We are on a roll,  Keep it going.  See you tomorrow at 4:00, rain or shine, hot or cool, happy or sad, hilly or flat, one loop or 10 loops, scratchy grass or dusty dirt, it is all for your good.

Go Team USA

Hope you all are having a great first week of school. I have noticed you guys are working hard and I just want to say give yourself a pat on the back for all your efforts. Just a reminder we still have practice on Friday with an optional morning practice on Saturday.

I would like to encourage everyone to come and train with us tomorrow. We meet at our usual meeting spot in  in Piedmont Park ("Stone Henge") at 8am and do a longer distance run around the neighborhoods. Also, tonight is the Olympic women's final for the 1500m and 5000m and on Saturday is the men's final for the 5000m.

Go USA!!! and have a good weekend!!

~Dominic Romeo

Parent Meeting 2012

Agenda:

1.  Introductions: Jeff Cramer, Tamara Aldridge, Denise Romeo (Team Parent) and New Athletic Director, Kathleen Washington

2.  Review of requirements for participation:

• Physical forms
• Insurance cards
• 15 official practices before competition

3.  Practices Schedule and Expectations:

• Schedule: 4:00 - 5:30pm M-F, 8:00am Saturday mornings
• Typical routine
• Safety from heat and traffic
• NO Jaywalking 
• Positive attitudes and statements ONLY
• Leadership 
• Teamwork Focus

4.  Meet schedule & protocol:

• Wednesday meets are for EVERYONE
• Conflicts please let us know now.
• APS championship is for top 7 only
• Saturday meets are for invited faster runners (usually 10)
• Transportation (APS school buses)
• 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; and, Clean and return all school equipment the Monday after the last meet

5.  Parents at meets:

• Team Parent (Denise Romeo) will solicit help with meets including simple healthy snacks and drinks
• Give the kids room to warm up and concentrate on the meet and their team 
• Stay off the course
• Cheer for everyone
• Help clean up at the end of the meet

6.  Team Finances:

• Corporate Challenge Fundraiser
• Season Expenses: T-shirts, Entry fees, Awards for end of year banquet (Need host family!)

Week One

We have had good attendance this week.  Over 50 both Monday and Tuesday.  I am still looking for about 15 more who have signed up and should be running with us every day.

Physical forms and paper work is coming slowly. I went through the list at practice today.  Please bring in the final copies tomorrow.

Groups are working well together.  TEAM!!  That is how we will get to state.  Encourage each other at practice and in school.

Parent meeting in the gym at 6:00 Thursday.  Hope to see as many families as can manage that time slot.

Weather has been very cooperative so far.  We have a few aches and pains.  Keep coming to practice.  You can do exercises on the side and run as much, or as little as your joints will allow.  We need everyone healthy by mid September, so there is plenty of time to strengthen tendons and ligaments.  First meet is September 5.  I think we will skip Berry and go to Conyers on September 29th (Saturday).

Last Saturday was a good run for the 10 who came.  Perhaps we can double that number this weekend.

First Day of School 2012

Welcome back to school.  We will meet after school in the gym. Practice from 4-5:30pm.

In addition to physical forms, our new Athletic Director wants to have a copy of everyone's insurance card. Please make a copy and bring it with you to school.  Several of you are missing parts of your physical or insurance waiver form.  I will go over all those tomorrow.  No paper work, no practice.

We will have ice coolers, but it will be helpful if you bring your own water bottle.  You can refill and stay cool.

Parent meeting after practice Thursday at 6:00pm in the gym.  We will go over team expectations, volunteer opportunities, fund raising, schedule, answer questions.

We have a good group this year and we can qualify for state with solid training in August, September and October.  Be there every day.

Running in the Rain

Thanks to the 27 stalwart team members who braved the rough weather today.  We met in the park, then went into the gym when lightning got too close, then went outside again, only to go back in.  After lots of drills, core strengthening exercises, crab walking, hopping and such, we went back out in the rain and ran for about 20 minutes.  We were rewarded with a beautiful double rainbow over the meadow, and many puddles to splash through.  We got wet, but got stronger as individuals and as a team.  If we train in the rain, we will be able to race in any conditions.

Remember to stuff your shoes with newspaper overnight.  They will dry and won't smell.  If you forget, you will probably regret it every time you lace up.

Practice tomorrow at 6.  We may get a repeat of today's storms.  Come on out anyway.  Saturday at 8:00 am for a neighborhood run.  Should be fun.  The team is beginning to take shape as you get in shape.