Tune up Tuesday

So I had off from work yesterday and missed maintenance Monday because I was painting for a good part of the day. So what is today ?? I guess let's call it Tune up Tuesday !!

Track/Spring sports are just around the corner. So it is time to start RUNNING !!! I hope that you have been running before today, but either way ... It's is time to start !!!!

Start with just a few easy runs this week. Get your body Moving again, don't go crazy. Just get out there and RUN !!!!

Getting Ready to Run

Now that you know what your TVA is let's see how STRONG it is !!!

A fun way to do this is the balloon test Grab a balloon, Take a deep breath and BLOW !!! pushing all your air out, you should feel your stomach start to go in and up as you push that air out, HINT: that is your TVA helping you push that air up and out. Alright now go measure that balloon, with some practice you should be able to try this again in the future and make that balloon even bigger.

Obliques: do you know what they are for ? they are your side abdominal muscles and they help keep you strong and upright. Why are they important for runners ? Well they keep you from being a wobbly runner, assisting in functions of the core, and back to make you strong and stable. Side planks, bicycle crunches, medicine ball wall tosses (from the side) are great exercises that you can do for your obliques.

Let's not forget those GLUTES, They are so important for Running, they are where your POWER comes from with every step that you take. Your Challenge for this week is to try out some 1 leg exercises, when you run each time you propel yourself forward you are doing it with 1 leg at a time !! So let's try some balancing, and maybe a few 1 legged squats or deadlifts to focus on that running specific movement.

Activate those Muscles

What are you doing to get ready for Track season ?

You can be working on your Core Strength, make your self a stronger more durable runner.

Lets start with Activation !!!

Activate that TVA - (Transverse Abdominals) the Deepest Core layer of muscles. Put your hands on your belly, cough, Does your belly move in or out ? It should move In and Up.

Next Try Dead bug laying on the floor, keep that lower spine pressed to the floor, keep you pelvis stable, and your core engaged, belly button pulled in and up. PRACTICE this !!!!

Activate those GLUTES - (the BOOTY) We all sit a lot!! we sit at school or at home school, at work .. and we need to wake up those muscles so that we can used them to RUN faster !!!

Lay down on your belly, legs out strait, pointed toes into the ground, now activate the glutes, and pick up a knee and then point the toe. Can you do this ? are you using the glutes, did your back try to join in? Practice this. !!! Then move on to all fours and practice lifting that heel towards the ceiling, keep the tummy pulled in, the pelvis stable and activate the glutes. PHEW !! that is a lot to think about.. but you are on your way to getting ready for track.

2020 Slide Show

State Information

Parents of Qualifying Students - Have been sent the information that they need for admission. 

For EVERYONE ELSE :  ALL Spectators will be limited to the Grand Stands.  If you have ever attended State before you will know that the GRAND STANDS at MIS are HUGE and not super close to the race action, but it should be a nice day so if you want to make the drive that is up to you. Tickets are supposed to go on Sale Thursday at Noon for General Admission. 

https://www.mhsaa.com/Sports/Girls-Cross-Country/2020-Finals

Thank you for your Patients, in a world of EVER changing info. 

**There will be a Live Stream for viewing from home. 

Regionals

Results -> https://www.athletic.net/CrossCountry/meet/172878/results

Congrats to Parker Lambers, Sarah Schloff, and Emma Kern on qualifying for the State Final.

INFORMATION ON THE STATE MEET: SUPPOSED TO BE RELEASED TODAY BY 4:00PM

HAPPY MONDAY :) 

We are THANKFUL for the GREAT SEASON that we have been able to have and looking forward to wrapping it with the State Meet this Friday. 

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NOVEMBER 10 - HC Banquet More Details to come as it will look very different this year

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We wanted to share with you some GREAT pictures from the Bengal Invite. Coach Deb's Neighbor who is is photographer kindly came out to our Invite and took a bunch of really nice pictures. The link and password is listed below. Please feel free to download any pictures that you want :) 

PHOTOS: http://www.fototime.com/inv/FC4512DFD5A1BE6

Password: look 

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HCXC 2020- Shared Photo Album (please feel free to add photos that you take at the meets) 

https://photos.app.goo.gl/XF67SCcA56gogrQg9

Stay up to date - HCXC Live Calendar *things are being updated as we find out. 

http://hollandchristiancrosscountry.blogspot.com/p/live-calendar.html

Want more - Follow along on Facebook 

https://www.facebook.com/groups/hollandchrxc

@HCSPORTSLIVE on Instagram or Twitter  

JV Last Chance PR

COLD WET and RAINY !!! What Lovely Day for XC. haha

Congrats to: 

Lucas 1:07 PR
Arien :58 PR
Nathan :05 PR
Adrian :33PR + Varsity Letter time (boys 19:30 or faster)
Josh :20 PR
Elliot :20 PR
Peter :12 PR
Levi SB (and Finally got to RUN) 

Marissa :10 PR

Lauren :11 SB

Chole :08 PR

 RESULTS ->https://www.athletic.net/CrossCountry/meet/177671/results

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Regional Info 

WhenSat, October 31, 12pm – 1pm

WhereAllendale High School, 10760 68th Ave, Allendale Charter Twp, MI 49401, USA (map)

Description2020 Cross Country MHSAA REGIONALS Saturday, October 31, 2020 Hosted by Allendale High School James Hogan, Meet Director Don Passenger, Official Timer W: 616-892-5590 don@michianatiming.com C: 231-631-3492 hoganjam@apsfalcons.net Location: Allendale High School 10760 68th Avenue. Allendale, MI 49401 Schedule/Race Times: 12:00pm Bus leaves HC 1:00pm Division 2 Arrive on campus 1:20pm Division 2 substitute deadline 1:45pm Division 2 Boys Race start 2:15pm Division 2 Girls Race start 2:50pm Division 2 State Qualifier announcement (no awards presentation) 3:00pm Division 2 depart campus Facial coverings must be worn at all times except for in preparation for, during, and immediately following competition per the MHSAA guidelines. Packet Pick-up: Please pick up your final instructions packet upon arriving in the Falcon Stadium concession window. We will have course maps, participant numbers & safety pins in your packet the day of the meet. Course Description and Preview: All events are 5000 meters. The course map is below and will be available for preview Friday, October 30, 3:00 p.m.-7:00 p.m. (weather permitting). No availability outside of your divisional time slot Saturday. Games Committee: The games committee will include three coaches in addition to the meet referee and meet manager. If appeal involves a school from the games committee, the alternate will be a pre-selected coach. Results: mt2.timerhub.com, michianatiming.com/live, and athletic.net State Qualifiers: The top 3 teams, NEW The next seven (7) individual racers not on one of the three qualifying teams also advance as individuals to the Finals meet from the Regional meet. There is no scenario where a fourth team may qualify in 2020. Finals Packets: Packets for finalists will be available to coaches at the finish line following State Qualifier announcement. Don’t leave without this information, which is needed for finals the next week. Awards/Trophies: Regional champions in each Division receive a trophy and 7 team medals, the top 15 individuals receive medals in each Division. These may be collected by coaches from the finish line following the State Qualifier announcement. Shirt Sales: MHSAA Tournament gear will be sold at the event. Cash and checks will be accepted as payments. Concessions: Will NOT be available. Bathroom/Dressing Facilities: Bathrooms are located on the track-side of the concession stand building in the north-west corner of Falcon Stadium. Athletes should come to the meet dressed, as locker rooms are not available. Medical/Trainer: An athletic trainer will be on site at the finish line. Please bring any necessary materials for your athletes. Admission: The MHSAA requires a $10 per car or $6 per person charge for Admission. . Verification of passes will be checked when entering campus. Those who arrive early, or without a pass, will be required to leave campus. Please follow instructions of the parking personnel, who will be on-site guiding you to specified parking areas. Please complete the Google Form if you are not using busses or a coach/Administrator arriving separate.  Spectator cars may park in the lots south or northwest of the high school. If athletes are traveling with their parents and arrive without a parking pass, they will be asked to drop student off and exit campus. Please advise your spectators of the ticket requirement.  Per MHSAA rules, advise your spectators pets are not allowed, nor alcohol, vaping or tobacco products. Spectator Policies The following general policies apply to spectators at the MHSAA cross country tournament events. Admission passes must be purchased prior 12:00pm (noon) the day before event from MichianaTiming.com/Registration to be admitted  Facial coverings and social distancing must be practiced at ALL TIMES while attending this event.  Banners are allowed with Meet Manager approval  Noisemakers must be approved by Meet Manager. Air horns and whistles are not allowed.  Body paint is not allowed  Appropriate recorded music may be played prior to the meet in the team area.  Smoking or vaping is not allowed at the tournament site.  Videotaping – may tape games from the normal seating area, but not interfere with the view of other spectators or news media personnel covering the activity. Tournament host site is not required to provide electrical hook-ups; or tripod space and may arrange spectator videotaping from designated area. We look forward to seeing your teams compete and would like to thank you in advance for attending. Map legend: Yellow = Mile 1 Red = Mile 2 Blue = Mile 3

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We wanted to share with you some GREAT pictures from the Bengal Invite. Coach Deb's Neighbor who is is photographer kindly came out to our Invite and took a bunch of really nice pictures. The link and password is listed below. Please feel free to download any pictures that you want :) 

PHOTOS: http://www.fototime.com/inv/FC4512DFD5A1BE6

Password: look 

**************************************************************************************************

HCXC 2020- Shared Photo Album (please feel free to add photos that you take at the meets) 

https://photos.app.goo.gl/XF67SCcA56gogrQg9

Stay up to date - HCXC Live Calendar *things are being updated as we find out. 

http://hollandchristiancrosscountry.blogspot.com/p/live-calendar.html

Want more - Follow along on Facebook 

https://www.facebook.com/groups/hollandchrxc

@HCSPORTSLIVE on Instagram or Twitter