Newsletter for the Week of September 4, 2017
Greetings!
 
Thank you for your patience with the crazy weather we had last week! This week we will do our rescheduled lap-a-thon on Thursday!

Our first meet is this Saturday. It is a great event for first time runners as it is a Pre-Season event and will help them to be a ready for the first League race. The girls and boys will run together by age group at this event. We also have an open race at 7:30 for all you parents who have been training and would like to see how much you have improved too. There is a $5.00 entry fee for that race. We will need a few volunteers to work the meet as course monitors too. Make sure your athlete has their uniform, and is ready to go!! There is a flyer on the schedule with all the race day info.

The kids love the jelly bean / Jolly Ranchers after practice. We need 2 parents every day to give these out. It is very quick and you get the biggest smiles of the day! Please Volunteer for a few minutes after practice!!
 
Please click our " Shop Stormwear " link on our website to visit our online store. We do not ship items to you, you can pick them up at practice.
A Note From Coach Jeremy
Jeremy
Yo Team,
 
Happy Labor Day and all that goes with that. I trust you enjoyed your long weekend!
 
As we begin week 5, already.., I want to reflect on a couple things: first, the idea of training and being consistent. What you need to realize is being consistent is the key to success in running. Your body will begin to thrive on the consistency and you will become more and more confident in practice. You will be able to run stronger and faster, even when you are tired. Ultimately you will achieve much more than you thought you could. Second, is the fact that running isnít EVERYTHING. We all want to be better, but I have learned in my decade of working to perfect how I coach, that things happen, family is most important and ultimately you arenít going to lose an entire season if you have to miss a day of practice. Why do I bring this up? Because Labor Day is a great example of the sacrifice you have to consider to be a better runner. As I write this, I have no idea who will or will not be at practice. On a day off, we as parents are tired, and athletes are tired as well. You might have been at the pool all day long and just donít want to come to practice. You might have a family barbeque with friends planned. Whatever it is we are always challenged with decisions. So, if you want to be one of the best, or want to improve, the bottom line is YOU HAVE TO TRAIN CONSISTENTLY. That doesnít mean you canít miss practice, butÖ it does mean you need to find the time to do the workout on your own if are going to miss. Itís simple, you can email your group coaches anytime you are going to miss and they have access to the exact workouts we are doing before the week begins and Iím sure theyíd be happy to email you a copy of the workout. So, donít stress if you have to miss! 
 
Now on to this week! Saturday will be our first race of the season. It doesnít count towards the rankings but it is your first chance to check your fitness against the other teams in the conference. This is an insignificant race otherwise so we are going to push hard this week. Last week turned out to be a blessing with all of the abnormal weather craziness going on as it was a good week to recover a little. This week, itís on like Donkey Kong!!! 
 
Monday night is a long run adding time for all. Tuesday we are going to change location to Central Park since COC is still closed from the fire. This will be the hardest workout of the season to date! Quad-burning, lung-burning pur enjoyment for our first hard hill workout.  We will do hill repeats with short rest, not necessarily fast, but you will be burning!! That will kick your butts!!! There will be times your quads and lungs will be burning so much you will think you might just die. You wonít and you will achieve a new level of fitness IF you push yourself that night.   Thursday is our lapathon at Central Park. Will it be easy, NO WAY!! We will be running a fartlek workout and this will be another opportunity to improve!!! Friday, the older kids will run another 15-25 minutes and then Saturday is the race!!! 
 
Something you can do as an athlete that will help you this week: ice sore muscles. Get a large zip lock bag of ice and put it on your quads, hammies, then calves, then feet. Hold each section for about 10 minutes on both legs. Plus any other area, like your knees, that might be sore. If you want to do it all at once, go buy a 20lb bag of ice. Fill your bathtub, with cold water, deep enough that it will go above your hips when you sit in it. Then put the ice in and give it 5 minutes. Then jump in and prepare to freeze away your pains. It takes 5 minutes before you go numb! So bring a book with you, listen to some music, anything to take your mind off the cold. And sit in there for 10-15 minutes. Maybe split the cost of the ice with a friend and take turns in the ice bath. Then Also stretch extra at home(after youíve warmed up from the ice). Especially the calf stretches against the wall. Straight legs and bent legs holding for 20 seconds each stretch, both legs, 2 times through. Eat healthy and more! Drink lots of water, remember the pee test! And come to practice ready to kill it!!!  
Alright, thatís about enough for now. Iím excited to see you guys race and canít wait for this upcoming week. Push yourself and be awesome this week!!!
 
Coach Jeremy
 
Practice Schedule
Monday - September 4 @ 6:00 pm  - West Creek Park   
Tuesday - September 5 @ 6:00 pm  - Central Park near the Basketball Courts.
Thursday - September 7 @ 6:00 pm - Central Park near the Basketball Courts. 
Saturday - September 9 @ 8:00 am  - LA County Cross Country Invite - El Cariso Park - Sylmar Please try to arrive at 8:00 am. 
Lap-a-Thon
This year our lap-a-thon will be this week on Thursday September 7 at Central Park, please arrive at 5:30 to get your tag.
 
The Lap-a-thon is a fund raising event used to support our program and our national athletes. The kids will run laps at Central park while we play music for 40 minutes or so. We will also bring a special treat for them. The kids are encourages to seek donations either of 2 ways a per lap amount such as $3 or $4 dollars per lap or a flat donation of $5 or $10. All kids who raise at least $40.00 will receive a special Lap-a-thon T-shirt. The kids will also be entered into a raffle on a 1 ticket per dollar raised and other prizes will be awarded at the end of season banquet.
 
Please click here to download the  Lap-a-thon form and start raising funds.
 
The deadline to turn in funds will be Oct 12.
Cross Country Sign Ups Closing This Week!
We are still accepting Sign Ups for the 2017 Cross Country Season. Please get your applications in asap!!
 
The cost is $150.00 per athlete for the first 2 athletes per family and $90.00 for each athlete after that. Uniform not included, purchase only if needed.
There is a price list in the packet on page 2.
Our calendar is still in the process of being updated, so it will be posted soon.
 
(Athletes that have competed in the 2016 cross country or 2017 Track seasons we do not need conference paperwork, we move it forward, so click the returning athlete packet.)
 
Cross Country Information
Practice times are 6:00 - 7:15 PM evenings, 8:00 - 9:30 AM on Saturdays
Volunteers  are a must, and we would like to ask you to help out as much as you can. If your interested in coaching please contact  Jeremy Stepan  via email by clicking his name. All coaches and volunteers who have direct contact with the athletes must pass a background screening check. If you are interested, there is a link for the screening in the right-hand column.
 
Practice parent volunteers are need to help with merchandise and Jelly Bean distribution at all practices. It only takes a few minutes!!