Agenda

1. Agenda 1. Please sign in and add PARENT email addresses and PARENT phone numbers, NOT students! Please. • Power Point – Coaches • Hand out Parent Handbooks • Uniforms – Jan

2. La Serna High School Cross Country2011 Co-Coaches: Jackie Rangel & Scott Okiishi Jackie.mccracken@wuhsd.k12.ca.us Weare.fouros@verizon.net

3. Mission Statement The mission of the cross-country program is to broaden and enrich the high school experience. The structure and purpose of interscholastic athletics focuses on character development, self-discipline, respect, tolerance and personal discovery. The cross-country program will balance the academic and athletic demands in pursuit of personal excellence.

4. Coaches • Jackie Rangel (McCracken) began coaching cross country last season. This is her 12th year as a Spanish teacher at La Serna. She has trained former students to run the L.A. Marathon and coached 100 elementary school kids to the 2009 L.A. Marathon. She has run the Chicago, St. George, San Antonio, San Diego, Long Beach, and L. A. marathons.

5. Coaches • Scott has been married for 23 years and has 2 children.  He started running 6 yrs ago when His son started running.  He supposes he should have started when he was younger, but he never thought running was any fun.  He has since completed numerous 5K and 1\2 marathons, and 2 full marathons.  He has been involved with XC/Track for the last 5 yrs at La Serna.  His son graduated in 2010 and now runs in college and his daughter is a sophomore. 

6. Coaches • MATT OKIISHI • *Graduated 2010 • *3 yr varsity XC and Track (1600/3200) • *XC and Track captain and MVP XC and Track • *Qualified CIF XC and Track Southern Section Prelim in 2010 • *Qualified CIF XC Southern Section Finals in 2010 • *All League 2010 • *Whittier Daily News 1st Team All Area 2010 • *Attends Maryville University at St. Louis on Athletic and Academic Scholarship

7. Team Work! • This is the final stretch of the Semi-Finals of the 3000meter Steeplechase in the 2004 Olympic Games in Athens, Greece. The top 3 finishers in the Semis get to move on to the finals and a chance to compete for the medals.

8. Young Athletes and CompetitionTop 10 Reasons Kids (age10-17) Participate in School Sports(Source: Carnegie Council on Adolescent Development, Washington DC) Boys Reasons for Participating 1. To Have Fun 2. To Improve My Skills 3. The Excitement of Competition 4. To Do Something I’m Good At 5. To Stay in Shape 6. The Challenge of Competition 7. To Be Part of the Team 8. To Win 9. My Parents and/or Friends Want me to Play 10. To Go to a Higher Level of Competition • Girls Reasons for Participating • 1. To Have Fun • 2. To Stay in Shape • 3. To Improve My Skills • 4. To Get Exercise • 5. To Do Something I’m Good At • 6. To Be Part of the Team • 7. To Learn New Skills • 8. The Excitement of Competition • 9. I Like the Teacher/Coach • 10. For the Team Spirit

9. Calendar

10. Nutrition“No one plans to fail, they merely fail to plan.” You can’t drive to Mt. Sac if you don’t have gas… same goes for running. Fuel the body correctly to allow for a powerful run!

11. Nutrition • As a young runner, you will need to “fuel the furnace” and keep your body fueled and refueled at all times for workouts and races. The importance of proper nutrition consistently is paramount to personal progress and health throughout the season and year-round. Learning healthy nutritional habits will be an essential ingredient for lifelong success and wellbeing. • Overall the nutritional composition proportions for an endurance athlete should be in the range of 20%fats, 20-25% proteins and 55-60% carbohydrates. The amount of total daily calories will be according to your size, level of training and individual metabolic differences. • Nutrition habits will greatly affect daily training, race performances and , more importantly, overall health. A solid place to start is with the carbohydrates rule. Because runners burn between 100-150 calories per mile run, shoot for a diet that is about 60% carbohydrates. • Basically, you want to think of what you need to eat, not what you can’t eat.

12. Nutrition • Nutritionists divide carbohydrates into two camps simple carbohydrates and complex carbohydrates: • Simple Carbohydrates: these carbs are found in soft drinks, candy bars and pastries. As a rule, simple carbohydrates aren’t the best source of energy, they contain a lot of sugar. If a food has large amounts of fat, and sugar calories, that particular source is unlikely to hold any significant amount of vitamins, mineral, or fiber. They are “empty calories.” • However, some foods with high sugar content do have plenty to offer in the way of minerals or vitamins. Certain fruits – such as bananas, oranges, apples, and raisins – break down into fructose (a natural fruit sugar) but are good carbohydrate sources. These kinds of fruits are better snack choices than empty calorie foods such as junk food.

13. Nutrition • Complex carbohydrates includes grains, breads, vegetables, and beans. These foods take longer to convert to glucose (sugars) and are then stored as glycogen (stored dietary sugars) in the muscles or liver, to be used for energy when called upon during physical activity. • Think about eating the rainbow. Getting those five daily servings of fruits and veggies can be hard! Aim to “eat the rainbow” daily. • Blue/Purple: blueberries, plums, raisins, purple grapes. • Green: broccoli, lettuce, celery, cucumbers, green grapes, green apples, green beans, green peas, spinach. • White, tan, and brown: potatoes, bananas, mushrooms, pears. • Orange/yellow: carrots, grapefruit, oranges, peaches, sweet corn, yellow apples. • Red: cherries, cranberries, red apples, tomatoes, strawberries, red/pink grapefruit, watermelon. • Remember, you can get some of your fruit and veggie servings from 100% fruit juice and dried fruits too! Refer to additional handouts in the parent handbook.

14. Nutrition Fridge Page Snacks • Some suggested snacks to keep on hand for before workouts (1-2 hours) and in general – • Apples, crackers (low-fat), graham crackers, raisins, applesauce, dates, grapes, tangerines/nectarines, pears • Apricots, dried fruit, melon slices, vanilla wafers, fruit roll ups, animal crackers, fig bars, nutri-grain bar/cereal bars, low-fat yogurt • Bagels, bananas, figs, peaches, energy bars, pretzels Hydration • Approximately 12-14 cups or more water a day, and more on hot days. If urination is clear, you are hydrated, perhaps overly-so. A lightly yellow color is ideal. A cup of water every hour is fine. Sports drinks are best saved for the hour or so before and the two hours after a workout, otherwise the sugars can catch up to you. • Have 20-32 ounces of a sports drink available when you are finished with a workout. It’s very important to get the electrolytes replaced as soon as possible. Breakfast – Never skip this meal! • Hot or cold whole grain cereals, eggs, fruit, toast, waffles, pancakes, milk/soy milk, yogurt, fruit juices Lunch • At the cafeteria: sub sandwiches, pasta, chicken, pizza in moderation. Avoid fried foods, avoid candy, avoid sodas • Bag lunch: sandwiches, wraps, veggies, pasta salad, potatoes, fruits, and veggies. Dinner • Have a fulfilling dinner, enjoy a full meal with a variety of meats, grains and vegetables. Whole grains, pastas and vegetables ensure to get protein. Eat lean red meats at least twice weekly for iron content purposes.

15. Hydration • Fluid Replacers • o These drinks are absorbed as quickly as water and typically are used for activities lasting less than 2 hours. Examples: Water, Gatorade. • WHAT NOT TO DRINK • o Drinks with Carbohydrate (CHO) concentrations of greater than eight percent should be avoided. • o Fruit juices, CHO gels, sodas, and sports drinks that have a CHO greater than six to eight percent are not recommended during exercise as sole beverages. • o Beverages containing caffeine, alcohol, and carbonation are not to be used because of the high risk of dehydration associated with excess urine production. • HYDRATION TIPS AND FLUID GUIDELINES • o Drink according to a schedule based on individual fluid needs. • o Drink before, during and after practices and games. • o Drink early — By the time you’re thirsty, you’re already dehydrated. And remember to drink beyond your thirst. • o Drink fluids based on the amount of sweat and urine loss. • o Within two hours, drink enough to replace any weight loss from exercise. • o Dehydration usually occurs with a weight loss of two percent of body weight or more. • WHAT TO DRINK DURING EXERCISE • o If exercise lasts more than 45-50 minutes or is intense, a sports drink should be provided during the session. • o Salt should never be added to drinks, and salt tablets should be avoided. • o Cool beverages at temperatures between 50 to 59 degrees Fahrenheit are recommended for best results with fluid replacement. • DEHYDRATION, ITS EFFECTS ON PERFORMANCE, AND ITS RELATIONSHIP TO HEAT ILLNESS • o Dehydration can affect an athlete’s performance in less than an hour of exercise — sooner if the athlete begins the session dehydrated. • o Dehydration of just one to two percent of body weight (only 1.5-3 lb. for a 150-pound athlete) can negatively influence performance. • o Dehydration of greater than three percent of body weight increases an athlete’s risk of heat illness (heat cramps, heat exhaustion, and heat stroke). • o High-body-fat athletes can have a harder time with exercise and can become dehydrated faster than lower-body-fat athletes working out under the same environmental conditions. • o Clothing, such as dark, bulky, or rubber protective equipment can drastically increase the chance of heat illness and dehydration.

16. Running Shoes – Shoe Clinic at Runner’s Zone • It’s important to understand that if you plan to run, you need to buy a shoe specific to running. Not a sneaker, tennis shoe, cross-trainer, aerobic, basketball or walking shoes. But a running shoe made for running and only running. • The best way to get a high quality running shoe that fits you properly is to go to a running store. Only running stores carry a wide selection of brands and models and have running experts who can put you in the best shoe for you. Commit to spending at least 30-45 minutes at the running store; do not rush your shoes selection. • Bring socks you most often use for running. The wrong socks (either too thin or too thick) will alter the fit of the shoes you’re trying on. • If you have been running, bring the shoes with you to the store. They will help the salesperson better determine the specific pair you need. • Have both feet measured for width and length-even if you think you know your size. Your feet tend to spread and lengthen (from running and growing) so don’t be surprised that your running shoes may be a half or full size larger than what your accustomed to wearing. • Discuss with the salesperson the particulars of your running history. Such variables as how long you’ve been running, miles per week you run, the predominant surface you run on, racing background or races that loom in the future and other characteristics are helpful to the salesperson. • If you’re running is in the beginning stages, don’t assume you need the least expensive shoe available. You won’t need the most expensive either, but you will need just as much cushioning and durability as a more experienced runner will. Plan to spend between $75 and $90 for a high quality technical model running shoe. • Your primary need is a pair of shoes that fit well and feel comfortable. Fit and feel are certainly an individual decision, but look for running shoes that fit snugly (without being tight) with about a half-inch room between the longest toes and the end of the shoe. • Try a wide variety of styles and brands. One brand isn’t necessarily better than any other. Put your running socks on and walk around the store in the shoes. Jog around outside. Make certain the salesperson watches you run. There are some shoes that could be wrong for you, for example, not enough support for big runners and even if you can’t tell, the salesperson should be able to.

17. Friends of La Serna Membership • Providing the Extras our Student Deserve • Funds go directly back to XC

18. Beach Trip 2011 Cross Country Beach Party • The end of the summer “Cross Country Beach Party” will beheld on Friday, August 26that Huntington CITY Beach, LIFEGUARD STATION 13 starting at 10:00AM. This will be an all day event so if your child chooses to attend early, make sure they are well prepared for the day. Please feel free to bring soccer balls, volleyballs, Frisbees, etc. • We are asking for a $5.00 donation per athlete that will cover the cost of their food for the day. Family members are very welcome to attend but we ask that any additional guests provide food for themselves. There will be a BBQ accessible for extra guests that want to throw something on the grill. THREE IMPORTANT NOTES: •  This is NOT a school sponsored event so we ask that parents help make your child aware of the importance of being responsible the day of the party. • Huntington Beach charges $15.000 for parking. If athletes are driving, carpooling should be considered. The park rangers are usually good about letting parents drop off without charging but you must leave immediately after. • If parents are not staying, then you must pick your child up promptly. The beach closes at 10:00PM. Parents need to be there by 9:00PM to avoid any confusion.

19. Car Wash • Why do we have car wash? Because as part of a fundraising event, it covers the cost of meets, buses, invitationals, and other unforeseen equipment costs. • The Cross Country Carwash is our main fundraising event and it is scheduled for Saturday, August 20th. The time and location will be announced at a later date. • It is very important that we have participation from both parents and athletes and recommended thateach athlete sells 5 carwash tickets at $5.00 each equaling $25.00 total. All monies must be turned in either the morning of the carwash or before to Coach Rangel, Coach Okiishi or Mrs. Kelly. All money raised will go directly back to the La Serna Cross Country team. In order to make this a successful event, we need as many parent volunteers as possible. As the date of the carwash approaches we will be offering parents the choice of 3 different time slots for sign up. • Athletes are being asked to participate for the entire event. Because it is summer, we understand that there may be conflicts or prior commitments the day of the carwash. If there is a problem with attendance please have it cleared by the coach keeping in mind that this is a team effort. We will also be selling food items. Any donations will be greatly appreciated for the following items: • Cases of water (water to sell and to supply to our hard working athletes!) • Cases of Gatorade • Donuts, pastries, or muffins • Cases of soda • Sugar, sugar substitutes & creamers. • To make a donation, please contact the following parents listed below:  • Melissa Ruiz (562) 298-7520 • Catherine Zepeda (562) 760-3573

20. Appointed Board Members • Co-Presidents: Jan Edwards & Lili Galvan • Vice President: Shelly Kelly • Secretary/Treasurer: Melissa Picarella/Volunteers? • Fundraising Coordinators: Catherine Zepeda and Melissa Ruiz • See bylaws for further explanation on Cross Country Booster Club • First board meeting Monday August 1, 2011 @ La Serna High School 5:00 pm. • Example: We need a “Canopy Parent/s”… any volunteers? • Team Captains: Michael & Itzel