Congratulations on a fantastic season!

2011 Mandatory Practice and Meet Schedule

Cut and paste the link below into your browser to view and print the schedule in googledocs.
https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0BwaLrtRa2xFJODA5ZGZiMDgtODRkZC00MTQ2LTk0ZTktNTBiM2U1MmQzMTNj&hl=en_US

August 1 - August 13 Workouts

**Complete strength training on M, W, and F of each week:
15 push-ups, 30 crunches, 1min30sec plank x 2, 20 squats

Mon., Aug. 1 = 8:00-9:45am Lake Farm Cty Park (4 miles or 32 min. continuous running)
Tues., Aug. 2 = 12:00-1:00 Oregon Pool (30 min. of lap swim or 6-8 miles aerobic biking)
Wed., Aug. 3 = 7:00-8:45pm BOCC (3 miles or 30 min. continuous running)
Thurs., Aug. 4 = 12:00-1:00 Oregon Pool (30 min. of lap swim or 6-8 miles aerobic biking)
Fri., Aug. 5 = RUN AT HOME (3 miles/30 min. @ 70%)
Sat., Aug. 6 = RUN AT HOME (3 miles/30 min. @ 70%)
Sun., Aug. 7 = REST
Mon., Aug. 8 = RUN AT HOME (4 miles/32 min. @ 70%)
Tues., Aug. 9 = SWIM OR BIKE AT HOME (30 min. lap swim or 6-8 miles aerobic biking) **FYI=Oregon Pool is available at 12:00. Coach H will not supervise.**
Wed., Aug. 10 = 7:00-8:45pm BOCC Captain Run (Mandatory Parent Mtg at Football field shelter)
Thurs., Aug. 11 = SWIM OR BIKE AT HOME (30 min. lap swim or 6-8 miles aerobic biking) **FYI=Oregon Pool is available at 12:00. Coach H will not supervise.**
Fri., Aug. 12 = RUN AT HOME (3 miles/30 min. @ 70-80%)
Sat., Aug. 13 = RUN AT HOME (3 miles/30 min. @ 70-80%)
Sun., Aug. 14 = REST

Mike's Post: Chocolate Milk is the Ultimate Post Workout Drink

After watching Mike casually reach into a small cooler and greedily chug down a cool and refreshing quart of chocolate milk at the end of last week's Wednesday night team run, a debate broke out among the team.



It went something like this:
XC runner #1: What is he doing? Really, Mike, chocolate milk!
(The team pauses and watches as Mike chugs.)
Mike: (Mike finished and satisfied wipes his choc milk mustache off with his forearm and smiles.) Yah!
Mrs. H: Hey, chocolate milk's good for you! Last year it was promoted as the new sports drink.
XC runner #2: Oh yah...Michael Phelps drinks it! Doesn't he?
XC runner #3: I don't believe it! It's just a bunch of sugar and milk.
(Team members let their opinions fly back and forth.)
Mrs. H: OK, Mike! Here's your assignment. I want you to give the team info on the benefits of drinking choc milk. If you can find some good stuff, we'll post it on the blog.

Alright XC team, here are the facts.
Check out the link that Mike sent me:
http://www.chocolatemilk.com/
Check it out! And, raise those bottles of choc milk high! It's good for you.

Mrs. H (and Mike)

July 2011 Workouts

Mon., July 4 ~ At Home
Continuous Run/Stretch ~ 4 miles
**Beginners = Run 9, Walk 2 x 3
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats

Tues., July 5 ~ Oregon Pool/ 12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Wed., July 6 ~ Lake Farm County Park (4330 Libby Rd., Madison)/ 7:00pm-8:45pm
Continuous Run/Stretch ~ 3 miles
**Beginners = Run 9, Walk 2 x 3
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats

Thurs., July 7~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Fri., July 8~ At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 9, Walk 2 x 3
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats

Sat., July 9~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 9, Walk 2 x 3

Sun., July 10~REST

Mon., July 11~Lake Farm County Park (4330 Libby Rd., Madison)/8:00am-9:45am
Continuous Run/Stretch~4 miles
**Beginners = Run 13, Walk 2 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats, 18 heal raisers

Tues., July 12~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Wed., July 13~Bishop O' Connor Center Track/7:00pm-8:45pm
Continuous Run/Stretch~3 miles
**Beginners = Run 13, Walk 2 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats, 18 heal raisers

Thurs., July 14~Oregon Pool/12:00-1:00
Lap Swim 30 minutesor(Bike at aerobic pace 6-8 miles at home)

Fri., July 15~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 13, Walk 2 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats, 18 heal raisers

Sat., July 16~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 13, Walk 2 x 2

Sun., July 17~REST

Mon., July 18~Lake Farm County Park (4330 Libby Rd., Madison)/7:00pm-8:45pm Continuous Run/Stretch~4 miles
**Beginners = Run 14, Walk 1 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Tues., July 19~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Wed., July 20~Bishop O' Connor Center Track/7:00pm-8:45pm
Continuous Run/Stretch~3 miles
**Beginners = Run 14, Walk 1 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Thurs., July 21~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Fri., July 22~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 14, Walk 1 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Sat., July 23~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 14, Walk 1 x 2

Sun., July 24~REST

Mon., July 25~Lake Farm County Park (4330 Libby Rd., Madison)/8:00am-9:45am Continuous Run/Stretch~4 miles
**Beginners = Run 30 minutes or 3 miles
Core Exercises
18 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Tues., July 26~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Wed., July 27~Bishop O' Connor Center Track/7:00pm-8:45pm
Continuous Run/Stretch~3 miles
**Beginners = Run 30 minutes or 3 miles
Core Exercises
18 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Thurs., July 28~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Fri., July 29~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 30 minutes or 3 miles
Core Exercises
18 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Sat., July 30~At Home
Continuous Run/Stretch
**Beginners = Run 30 minutes or 3 miles

Sun., July 31~REST

Warm-up and Stretch before and after you run

Before beginning your run, warm-up and stretch.
To warm-up, take a brisk walk or easy jog for 5 minutes.
Then, take 5-10 minutes to stretch.
The following link illustrates the stretches we used during this morning's workout:
http://running.about.com/od/stretchesforrunners/tp/stretchesforrunning.htm
When you finish your run, take 5-10 minutes to cool down with a brisk walk or easy jog. Finally, stretch your muscles again.
***The rule of thumb when it comes to stretch is this: Pain is not good. If the stretch hurts, you're straining your muscle. *** Keep your stretches in a comfortable zone.

Perfect Planks!

Check out this short video on planking!

http://youtu.be/MHQmRINu4jU

How to do a Push-up

Are push-ups a challenge for you? Well, you are not alone! They are difficult for most of us! That's why they are so great for your core!

Check out this youtube video http://youtu.be/Eh00_rniF8E. It will help you to establish good form when doing push-ups.

Remember what I said at tonight's meeting. I'd rather you do one good push-up than ten lousy ones. Work on your form first. Then, try to complete two or three good push-ups. Once you've established good form, add one more push-up each day.

Hydration and Running

Pre-hydrate to Run Fast
Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands.

DRINK UP Drink eight to 16 ounces one to two hours before a run.

Didn't plan ahead? Fifteen to 30 minutes before going out, drink at least four to eight ounces of fluid.

POSTRUN
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.

Nutrition -- Fuel your Body!

Top 7 Foods for Runners
From repairing muscle to maintaining energy, runners' bodies have special nutritional needs. Here, seven great foods to include in your diet -- and peanut butter tops the list!

•Small bagel with peanut butter
If you're a morning runner, you know it can be tough to hit the road on an empty stomach. It's been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you energy and staying power. This quick-and-easy snack has carbs and protein, plus it's easy to digest.

•Bananas
If you need a carb-packed energy-booster before an afternoon run, it's hard to go wrong with a banana. A bonus: Bananas contain loads of potassium, which regulates blood pressure and reduces the risk of stroke.

•Berries
Your legs can take a pounding from high-impact activities like running; soreness you feel after a hard run may be caused by micro-tears in the exercised muscles. That's why, in addition to their high fiber content, berries are a good option for runners. The vitamin C and potassium they contain help the body repair itself.

•Broccoli
This nutritional powerhouse has Vitamin C, potassium, fiber, and phytochemicals, all key for peak performance and health.

•Low-fat yogurt
Running and other weight-bearing exercise can help you improve your bone density. But calcium is an essential part of the equation, and many runners don't get enough. One cup of yogurt contains a third of your recommended daily intake of calcium. Plus, yogurt has protein -- important for building muscle and recovering from tough workouts.

•Lean beef
In addition to being a quality protein source, beef is high in iron, an especially important element for runners. (Iron deficiency can lead to fatigue.) For vegetarians, beans, peas, green leafy vegetables, and iron-fortified cereals are good sources of iron.

•Wild salmon
In addition to being a good protein source, salmon contains loads of heart-healthy omega-3 fats, which can counteract inflammation and fend off disease.

Originally published on FitnessMagazine.com, September 2006.

Workouts for the Month of June

Wed., June 8 ~ At home
Continuous Run/Stretch = 2-3 miles
**Beginners= Run 3/Walk 3 x 5
Core Exercises
10 p-ups, 20 s-ups, plank 1minx2

Thurs., June 9 ~ At home
Bike at aerobic pace = 30 minutes/6-8 miles

Friday., June 10~At home
Continuous Run/Stretch/Core = 2-3 miles
**Beginners= Run 3/Walk 3 x 5
Core Exercises
10 p-ups, 20 s-ups, plank 1minx2

Sat., June 11~At home
Continuous Run/Stretch = 3 miles
**Beginners= Run 3/ Walk 3 x 5

Sun., June 12~At home
Bike at aerobic pace= 6-10 miles

Mon., June 13~Mrs. Hineline's 8:00-9:00am
Continuous Run/Stretch = 3 miles
**Beginners= Run 5/Walk 2.5 x 4
Core Exercises
12 p-ups, 22 s-ups, plank 1minx2

Tues., June 14~Oregon Pool 12:00-1:00pm(249 Brook St)
Lap Swim or(Bike at aerobic pace 6-8 miles at home)

Wed., June 15~Mrs. Hineline's 7:00-8:00pm
Continuous Run/Stretch = 3 miles
**Beginners = Run 5, walk 2.5 x 4
Core Exercises
14 p-ups, 24 s-ups, plank 1minx2

Thurs., June 16~Oregon Pool 12:00-1:00pm
Lap Swim or(Bike at aerobic pace 6-8 miles at home)

Fri., June 17~At home
Continuous Run/Stretch = 3 miles
**Beginners = Run 5, walk 2.5 x 4
Core Exercises
14 p-ups, 24 s-ups, plank 1minx2

Sat., June 18~At home
Continuous Run/Stretch = 3 miles
**Beginners = Run 5, walk 2.5 x 4

Sun., June 19~At home
REST!

Mon., June 20~Mrs. H's 8:00-9:30am
Continuous Run/Stretch = 4 miles
**Beginners = Run 7, walk 3 x 4
Core Exercises:
15 p-ups, 26 s-ups, plank 1 min x 2, 18 squats

Tues., June 21~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)

Wed., June 22~Mrs. H's 7:00-8:30pm
Continuous Run/Stretch = 3 miles
**Beginners = Run 7, walk 3 x 4
Core Exercises:
15 p-ups, 26 s-ups, plank 1 min x 2, 18 squats

Thurs., June 23~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)

Fri., June 24~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 7, walk 3 x 4
Core Exercises:
15 p-ups, 26 s-ups, plank 1 min x 2, 18 squats

Sat., June 25~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 7, walk 3 x 4

Sun., June 26~At Home
Bike at Aerobic Pace 6-10 miles

Mon., June 27~Mrs. H's 8:00-9:30am
Continuous Run/Stretch = 4 miles
**Beginners = Run 8, walk 2 x 3
Core Exercises:
15 p-ups, 28 s-ups, plank 1 min x 2, 18 squats

Tues., June 28~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)

Wed., June 29~Mrs. H's 7:00-8:30pm
Continuous Run/Stretch = 3 miles
**Beginners = Run 8, walk 2 x 3
Core Exercises:
15 p-ups, 28 s-ups, plank 1 min x 2, 18 squats

Thurs., June 30~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)

Fri., July 1~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 8, walk 2 x 3
Core Exercises:
15 p-ups, 28 s-ups, plank 1 min x 2, 18 squats

Sat., July 2~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 8, walk 2 x 3

Sun., July 3~At Home
REST!

The only one who can tell you 'you can't' is you. And you don't have to listen. – Nike

Welcome to the St. Ambrose Cross Country Team Blog!

Cross Country is the ultimate Catholic sport. And, our summer training program will be focused on putting everything we've got into every workout! Why??? Because as Catholics, we understand the meaning of sacrifice...we understand that we are called to give of ourselves to benefit others. We know that the challenges we face in training can be used to glorify God. Offer it up!! You betcha!! With every stride, we offer up our joys and our sufferings to our Lord. And with that kind of attitude, that kind of faith and trust -- our tiny, but mighty team -- will accomplish great things this season!

Here's to a great season, Guardians!!

Press on!

In Him,
Coach Hineline