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| Bucket Race Cancelled |
Unfortunately, this year's Bucket Cup race has been canceled. Coach Alward (the West high coach) and Coach Normandin have been working very hard to find an alternate to canceling but because it is coming down to the wire and permits are becoming a problem. We have decided to postpone the event until next year.
Thank you to those volunteers who planned on bringing snacks and such. I apologize for any inconvenience.
If you have more specific questions you can talk with Coach Normandin.
Thanks |
| Photos |
To view photos others have posted to the zenfolio account please go to:
http://www.dimondxc.zenfolio.com
If you would like to share your photos with the team, you may post photos you have taken through the season by doing the following:
Go to http://www.zenfolio.com
The username and password are:
username: dimondxc
password: dimondxc
To place your photos on the zenfolio account, once you have logged in:
- Click on the "Upload photos" link
- Click the radio button to "Add photos to an existing gallery".
- Click the Continue button
- Choose the "2010 Season" gallery from the Cross Country Running folder
- Click the Continue button
- Follow the on screen instructions (if you choose the Zenfolio java applet, you can just drag the photos into the browser window and they will upload).
- Click "Start Upload"
Congrats!
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| 2010 Season |
Welcome to the 2010 Cross Country running season. Before the first practice you must make sure to have the following completed (the activities clerk at Dimond will have the forms if needed) and turned into the activities clerk BEFORE you can practice:
- An ASD Health Examination Form signed by a doctor, student, and parent/guardian (lasts 1 year) that will not expire during the 2010 cross country running season. Dimond's activities office has to have a copy of it for you to participate.
- The 2010-2011 High School Athletic/Activity Participation Form signed by student and parent
- ASAA "TAD" Form signed by student & parent/guardian after viewing "Play for Keeps" video (found at http://www.asaa.org/playforkeeps/index.html)
- Cash or check payable to DHS for $165; 2010-2011 Family Cap: $335 (note the $5 increase to each amount).
The first practice will be at Dimond High School at 8:00a August 2nd, 2010. We will meet by the flagpoles outside the school (if it is rainy we will find a spot inside). Things to make sure you have for practice:
- Cross Country Running Shoes (Skinny Raven will help you find appropriate shoes if you don't know what to look for).
- Apparel appropriate for the weather. Be sure to have warm clothes just in case.
- Water bottle
- A watch with a chronometer
- dry clothes to change into.
I need to stress the importance of good running shoes. All too often athletes complain about shin splints and other leg issues during the season. The majority of those issues end up being a result of running in overused shoes or the running in the wrong kind of shoes.
The Practices link of this website will be updated with practice information as soon as it is available. Have a wonderful rest of your summer! Also please read over the following documents and bring them signed the first week of practice:
Team Information ~ Questionare ~ Team Contract
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| Mayor's Marathon 2010 - June 19 & 2010 Information **UPDATED 6/11/2010** |
For those athletes that missed the meeting at the end of the school year, here are the documents you missed:
Team Information ~ Questionare ~ Team Contract
Once again, Dimond High will be in charge of the Mayor's Marathon aid station. We will be posted at Mile 7 which is located on the way to Arctic Valley Mile 13 which is out in the middle of the tank trails of Fort Richardson (MAP). The race starts at 8:00a. We will need to be at the aid station ready and set up by about 7:45a. If we would like to decorate it with a big theme, that would be neat! The aid station that is the most spirited and decorated can win an extra $500 for their team. Any and all help would be wonderful!
Things that help an aid station win the most spirited award:
- Aid. Obviously it is an aid station. There should be water/ultima as well as snacks for the competitors ready for when they arrive.
- Organized. If it is organized so the competitors know what is what when they arrive. Having people on both sides of the course handing drinks out (maybe ultima to the right and water to the left).
- Directions. Placing signs for the competitors about 100m before the aid station so they know where to go to get what they need. For example, a sign saying ultima to the right and water to the left would be nice for the competitors.
- Lots of cheering. If we have enough people, making a line to cheer on the athletes while they are coming into the aid station.
- Costumes. The competitors love to see the aid station employees get into their theme.
- Decorations. The competitors also love to see the aid station decorated with the theme.
- Music. Having loud music can make the aid station seem a bit more cheery and spirited.
- Clean. Making sure to clean up after the aid station. This includes having a couple athletes walk about a half mile away and pick up any cups/gu packets/etc. that the athletes may have dropped.
We will earn $500 for the team if we run the aid station and possibly have a chance of earning another $500 if we are the most "spirited."
There will be a meeting at Jake Alward's house 6:00p June 14th to go over the details of the aid station and to make decorations for it. |
| Ryan Stramp Photography |
Mr. Stramp has given the cross country running team permission to view the photos he has taken from the races. Follow the link below if you would like see his work:
2009 photo gallery
2008 photo gallery
Please thank him for all his time and effort! |
| Shin splints |
It is usually around this time of year, that you might start feeling your shins getting sore or hurting while you run.
Many times, this is an indication of a shin splint.
What is a shin splint?
An aching feeling around the tibia (shin bone). Pounding of the legs (especially on your heels while you run) can cause the muscle fibers connecting the muscle to the bone to lightly tear away from the bone making it painful to run. You can also get them if you have very flat feet (the arch of your foot collapses while you stand on your feet) causing the muscles in your shin to stretch.
What can you do to prevent them?
First, make sure you have adequate shoes. If your shoes are old or have over 300 miles of use, your shoe's padding/support is most likely worn down. It is probably time to get a new pair of shoes.
Second, exercise the shin muscles. You can do this by sitting in a chair and spelling the alphabet with your foot. Make sure to spell the letters bending at the ankle.
Third, stretch the shin muscles. Come talk to me individually and I can explain how.
What can you do if you already have them?
Make sure you ice the shin after practice and 2-3 more times a day for about 15-25 minutes (until you can hold your fingers on your shin for 10 secs and it doesn't warm up much). You should also heed all the preventative measures. An untreated shin splint can turn into a stress fracture which will end your running season. |
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