2017 XC Team Retreat

Please Join Us for the Annual Rider Runner Team Retreat!

WHEN:  Monday, August 28th – Wednesday, August 30th. Two nights.

WHERE:  Camp Casey, Whidbey Island:  www.spu.edu/casey

TIME/DETAILS: Girls should arrive at the Mukilteo ferry terminal no later than 1:45 pm to purchase a walk-on ticket for the 2:00 pm departure. (You may also use your Orca card.) We’ve reserved a bus to transport the girls from the Clinton ferry landing to Camp Casey. On Wednesday, the bus will return the girls to the Clinton ferry landing for the 11:00 am crossing. Please plan on picking up your daughter at 11:30 am on Wednesday at the Mukilteo ferry landing.

TRANSPORTATION TO/FROM MUKILTEO:  Due to district rules and policies, we are not allowed to organize or arrange carpools for students. Athletes must find their own transportation to and from the Mukilteo ferry. Coaches will meet and supervise them there.

RSVP REQUIRED:  If you plan to attend, please email Coach Meg at meggildea (at) gmail (dot) com no later than Friday, 8/18. We can take a maximum of 60 athletes. A wait list will be used if needed. Please do not reply to this email to RSVP – email Coach Meg directly. 

COST:  $135, checks payable to RHS. Please give checks and permission forms to Coach Donna at practice beginning August 21 or mail to her at 3502 Meridian Ave. N., 98103.

PERMISSION FORM: Permission forms will be emailed later this month as well as passed out at the first official practice on 8/21.  Signed forms must be given to Coach Donna at practice no later than Wednesday, 8/23.

PACKING LIST: Packing list will be sent out one week before departure.

FOOD RESTRICTIONS: Please send a note to Coach Donna (donnajornlin (at) gmail (dot) com) if your daughter has dietary restrictions (gluten free, vegetarian, lactose intolerant) so she can alert the camp kitchen. They’re very accommodating, but need to know by August 10th!

GO RIDERS!

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Team Retreat

This has become an annual adventure to Camp Casey on Whidbey Island, for two nights of team bonding, training and information sessions. Lodging is in the barracks with meals in the mess hall.

Monday, August 28th, returning August 30th. Cost is $135.

More details to follow soon.

Low Iron and Female Athletes 

Each year we have 1 or 2 girls who become anemic from low iron, essentially ending their cross country season. In an effort to prevent this as well as educate young women about their bodies, I’ve found it helpful to send information early in the season so families can speak to their health care professional about a blood test or an iron supplement.

Why Is Iron So Important?

Iron is an element that is an essential part of hemoglobin, which carries oxygen to the tissues. If you don’t have enough iron, your body can’t make hemoglobin, and your muscles won’t perform their best. Ferritin is a marker of total iron stores in the body. A simple blood test will tell if ferritin levels are low. Studies have shown 90% of female endurance athletes have low ferritin. Symptoms are low energy and chronic fatigue.

What Can You Do?

  • See your health care professional. Ask about a blood test or an iron supplement.
  • Vitamin C can help with iron absorption.
  • A multi vitamin can really help growing young bodies.

Check the resource health library at UW Medicine for more information.
– Coach Donna

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2017 Season Important Information

Summer practices begin MONDAY, JULY 10th, 8-9:30 AM. We meet Monday through Friday at Cowen Park, 2 blocks south of Roosevelt.

Bring a water bottle and a willingness to work hard, and you’ll soon be ready for our 2017 season!

There are always several cars for locking up valuables. We run rain or shine.

OFFICIAL METRO LEAGUE PRACTICE BEGINS Monday, August 21st, 4:30-6:30 PM.
We meet at Roosevelt, August 21-25th, August 31 and Sept. 1st. No
practice August 28, 29, 30.

All paperwork MUST be turned in to the main office by AUGUST 17th to
be eligible to workout. More information on the paperwork that needs to be completed can be found on the RHS website or by Clicking Here.

10 practices are required before an athlete can compete.

Updates

XC Families,

Thank you…..for generously providing snacks for famished runners….for helping as course marshals at our home meet…..for taking pictures, sharing pics and washing uniforms. And for being there to cheer us on! All your support helped us have a successful season. It was a pleasure meeting so many new families at our first meeting way back in September, and seeing so many of you at the races.

METRO CHAMPIONSHIP RESULTS:

JV Open race times are on athletic.net

Our JV Top 14 placed 4th, with Sammie Cohen on the podium in 7th place and a PR!

Varsity finished in 6th place, qualifying them to move on to the district meet. This is our 10th consecutive trip to the next level of competition and I am extremely proud of all our athletes! Jane Barr ran a new PR lowering her previous time by 30 seconds, finishing in 3rd place, putting her on the All-Metro 1st team.

A significant number of our athletes ran personal best times, which is a wonderful way to end your season. Well done!

DISTRICTS: Jane, Asa, Anna, Natalie, Isabella, Sammie, Dani, with Sophia and Genevieve as alternates, compete:

THURSDAY, OCTOBER 27th at 3:15

Lower Woodland

The top 7 teams and 49 individuals qualify to compete at the state meet in Pasco, Nov. 5th.

PLEASE WASH UNIFORMS AND TURN THEM IN BY NEXT WEEK!

Dress to Impress, our season ending dinner with funny captain awards, and  campy dresses, is SUNDAY, OCTOBER 30th5-6:30, at Mama Stortini’s, northwest side of Northgate Mall. Cost is $2. Athletes only.

Our family sports award event is November 15th, in the Commons. Hope to see you there.

Warm regards,

Coach Donna

Change to October 27 Meet

XC Families,

The Metro league athletic directors have let the coaches know they will not approve any other races being held October 27th, except the varsity event as a state qualifier. Their argument is that no other sport allows a JV competition to take place concurrently with a state qualifier. Running isn’t like any other sport, but that argument isn’t changing minds.

This is the final race for most of the team, Thursday, October 20th.

Hope to see you there.

Coach Donna

XC Families,

We have 2 big meets coming up in the next 2 weeks. This week is Metro Championships, with 3 races for the girls, and next week, October 27th, the district meet, also with 3 races. Both are at Lower Woodland. The coaches in Metro feel strongly in offering a final race for ALL the athletes to compete one more time, after all the training and hard work they’ve put in. If your daughter needs another meet to make her varsity letter quota or she’s trying to run a personal best time, there’s another chance to do that, Oct. 27th. It’s after school so no classes need to be missed.

THIS WEEK:

Thursday, October 20th, Lower Woodland.

Buses depart at 12:45, return about 6 PM.

Girl’s Open Race (most of the team): 2:15

Varsity: 3:30

Top 14 JV:  4:40

Look for our tent at the north soccer field by the finish line on the track. Start line is on the middle soccer field. There is additional parking west in Upper Woodland, off 50th St.

Everyone is expected to compete or if injured, help support the team this Thursday. We’re encouraging participation October 27th!

With 103 athletes, it’s quite a sight on the start line.

See you at the races,

Coach Donna

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