Here's information regarding tomorrow's meet. What's immediately listed below is a repeat of last week's post so feel free to scroll down to what you need:
ATHLETES (REMINDER INFO):
The night before:
Eat a healthy dinner! Your body will convert carbohydrates to glycogen, which will provide your muscles with energy the day of the race. Food = Fuel!
Limit the amount of sweets! Get it down to one serving (1 cookie, 1 brownie, etc., but just one!) at a time. Don’t get rid of it completely, just lower the amount each day. It’s good to have a little chocolate, for example.
Avoid sugary drinks. Replace soda/fruit juice with water. It’s a small change that makes a huge difference. Complex sugars really have no useful function.
Stay hydrated. Not too hydrated! But sipping water throughout the day helps.
Get a good night’s sleep! Optimal sleep for a middle schooler is 9 hours, 15 minutes a night. Your body needs to recover from the week of school, studying, and working out! Rest is crucial for this to occur.
The morning before…
If you can eat breakfast at about 6:45 – 7:00 a.m. Saturday, that would be great. That gives your body enough time to process the calories, which should come from carbohydrates (carbs).
Examples of good breakfasts: healthy cereal with milk, toast with jelly, pancakes or waffles with syrup. Bananas are also a great idea.
Avoid: large amounts of milk, orange juice, eggs, and a lot of fruit juice (a little is okay, but there’s a lot of sugar there so don’t overdo it).
Bring a healthy snack with you! You will want to eat something afterward.
Sports drinks should be extremely limited. 1 bottle of Gatorade, for example, should be your post-race drink. That should be the amount of sports drinks you should drink in a week. Other than that, stick to water. You will want to replace glycogen with your snack, and electrolytes with your sports drink. Drinking too many sports drinks actually has a negative effect as it’s just too much sugar. One good drink is Propel water.
After the race…
Get some water at the finish line or at camp, then drink your sports drink. Again, you’ll want to bring both water and a sports drink & snack.
After your event do a 5-minute cool down jog around the football field or the track.
Stretch again at home!
Post-race meals should contain carbohydrates and protein (which will rebuild your damaged muscles from the race).
Post-race meals should be within 2 hours of the race. So…make your high-carb, high-protein meal your dinner when you return home Saturday!
After a week of healthy eating, you can splurge a little Saturday night. But make sure the week is filled with healthy meals before you treat yourself!
PARENTS/ATHLETES (NEW INFO):
MEET INFORMATION:
Be at Learwood at 8:00 a.m.
They will be using an FAT (electronic) timing system
Scoring will be 10-8-6-5-4-3-2-1
All running events start at 10 a.m.
Order of Events is the same
The meet will run on a rolling schedule, meaning they will start the next event as soon as the previous event has concluded
Locker rooms will NOT be provided, but restrooms will be open
Medals will be awarded for 1st through 3rd places; ribbons will be awarded for 4th through 8th places
Team trophies will be awarded for the top two teams
Concessions will be available, and t-shirts will be available for purchase
Adult tickets are $5, student tickets are $3. All tickets can be purchased online or at the gate via credit card or cash.
ONLINE TICKETS CAN BE FOUND HERE: https://midview.hometownticketing.com/embed/all
ATHLETES
FINAL REMINDERS:
Dress in layers, hat, and gloves
Bring a blanket
Bring money for concessions
Make sure you are warming up properly (2 lap warm-up, drills, and up-tempo runs prior to your race)
Cool-down with your teammates after your races
DISTANCE LINE-UP:
GIRLS 4x800 Relay
Carlynn Seedhouse
Marissa Craig
Marion Sears
Claire Chervenak
BOYS 4x800 Relay
Tommy Carone
Aden Baisden
Brock Baughman
Brayden Trigiani
GIRLS 1600M Run
Claire Donovan
Sadie Siefert
BOYS 1600M Run
Asher Rudnicki
Daniel Muckerheide
GIRLS 400M Dash
Kaitlyn Warner
Siena Laufer
BOYS 400M Dash
John Donahue
Gabe Stuewe
GIRLS 800M Run
Claire Donovan
Sadie Siefert
BOYS 800M Run
Asher Rudnicki
Daniel Muckerheide
GIRLS 4x400 Relay
Marissa Craig
Marion Sears
Siena Laufer
Emma Sonnhalter
BOYS 4x400 Relay
Brock Baughman
Gabe Stuewe
Aden Baisden
Tommy Carone
