Camp Week

     

XC Camp

Remaining schedule:
Fri, 8/30- 5:30 till 7:30 (before darkness sets in) @ Parvin's. Guest speaker Coach Eric Bofinger. Long, easy running. Yoga-stretch!

Sun, 9/1- Run a 5K at Parvin's, 6:30pm

Schedule

CAMP WEEK
*Cost is $20. If you need a scholarship, let me know
I have been conducting the Parvin's XC Camp for 14 years, inviting area coaches and runners to participate. Over the years we have had as many as 5 schools and 80 runners at Camp. This year it is "just" is. My observation is that this is due to a turn over in area coaches and weakened programs that don't emphasize an approach to summer training (you can check the coaching stats and runner data to see this).
This year I moved the week of camp to late August due to the fact that we have so many first year and young runners, believing we can most benefit from the experience at this point of their progress.

Camp Schedule
Mon, 8/26- 8:30am till 11(?) @CRHS. Pics, Instruction and a Workout - long run
Meet at the Tennis Courts 8:30. Come dressed for pics -- we are scheduled first at 9:am (or sooner). After pics we will get changed and do a long easy run on our XC course.

Tue, 8/27- 8:30am till 11@ Parvin's. Instruction. Fartlek running. Yoga-stretch!

Thur, 8/29- Community Service Project, 8:30-11am -- meet at Tennis Courts
Thurs, 8/29- 5:30pm till 8 @ Parvin's. Guest speaker and Threshold runs

Fri, 8/30- 5:30 till 8 @ Parvin's. Guest speaker. Long, easy running. Yoga-stretch!
Sun, 9/1- Run a 5K at Parvin's, 6:30pm

*We are now in official NJSIAA (State) practice season. You must be cleared by the school for participation. I keep attendance and need to report your completion of required practices prior to the start of the season.

A typical week
On days prior to a competition we have a short practice, till about 4:15.
On days after a competition I will usually give you off TEAM practice if you will promise to... go home, eat a snack, take a nap, catch up on you school work. 
On other days when we do full workouts we will conclude about 5:15pm

*Thursday, 8/15, 5K at the Lake produced some great efforts. It was muggy, but times were still pretty good. That's because you are learning how to attack a challenge!
Jermaine 1842, Colt 2049, Myles 2218, Alberto 2244, Chase 2244, Ellington 2415, AJ 2430, Kai 2430, RJ 2547, Cindy 2645, Phil 2920, Christian 2954, Jacob 3020, Drake 3022, Braley 4225, Logan 4240

Note:

Beginning Tuesday, 8/13, you must be on the list given to me by the Athletics Department Office to participate in team practices/training sessions. This means you completed the online requirements and have turned in Physical exam paperwork to the office, it was checked by the Nurse and signed off by the school doctor -- AND then they notified the Athletics Secretary, who in turn sent me an email stating so. (woooosh!)

Those who are "All Clear" as of 8/10 are...

Nick Y, Nick G, AJ B, RJ, Jacob, Chase W, Colt (not the mascot), Phil S, Logan, Cindy, Drake, Alberto, Jermaine, Ellington,Kai
Justin Westergram
Those who are not cleared...
 Myles,  Christian

*Don't come to practice if you are not cleared. Instead, go get it done!

Training Schedule

Next week, 8/5-11
Tues & Thurs at CRHS; Saturday at Parvins
*We may schedule a additional time to run a 5k around Parvin Lake, depending on weather conditions.

Special Announcement:
NOTE: Camp Week is going to be postponed, It will NOT be 8/5-10. IT WILL most likely be 8/26-31.
I believe that it is best to delay camp until the TEAM is better ready for a positive experience from it. We have many new guys who are still learning and rounding into shape.

Also:
Wednesday, 8/28 9am - Team Pics at CRHS
Wednesday, 8/28 10am - TEAM Community Service Project

Sleep

When we sleep well, we wake up feeling refreshed and alert for our daily activities. Sleep affects how we look, feel and perform on a daily basis, and can have a major impact on our overall quality of life.

To get the most out of our sleep, both quantity and quality are important. Teens need at least 8 hours—and on average 9¼ hours—a night of uninterrupted sleep to leave their bodies and minds rejuvenated for the next day. If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully in school and social activities.

How Does Sleep Contribute to All of These Things?

Sleep architecture follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes.

What role does each state and stage of sleep play?

NREM (75% of night): As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4

N1 (formerly "stage 1")

• Between being awake and falling asleep
• Light sleep

N2 (formerly "stage 2")

• Onset of sleep
• Becoming disengaged from surroundings
• Breathing and heart rate are regular
• Body temperature drops (so sleeping in a cool room is helpful)

N3 (formerly "stages 3 and 4")

• Deepest and most restorative sleep
• Blood pressure drops
• Breathing becomes slower
• Muscles are relaxed
• Blood supply to muscles increases
• Tissue growth and repair occurs
• Energy is restored
• Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development

REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night

• Provides energy to brain and body
• Supports daytime performance
• Brain is active and dreams occur
• Eyes dart back and forth
• Body becomes immobile and relaxed, as muscles are turned off

In addition, levels of the hormone cortisol dip at bed time and increase over the night to promote alertness in morning.

Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain.

The one-third of our lives that we spend sleeping, far from being “unproductive,” plays a direct role in how full, energetic and successful the other two-thirds of our lives can be.