Back to Running Again !!!

FB- Has a few updates :  https://www.facebook.com/groups/hollandchrxc 

Congrats on Recent PR's and Running Accomplishments. 

Congrats Kayla Windemuller -3k PR

Congrats Jacob DeBoer- Mile PR 

Congrats Michelle Kuipers - School Best 800m

***If you have a fun running achievement that you want me to share for a current or alumni runner. Feel Free to email me. mj.schrotenboer@gmail.com or PM me. I don't catch them all on FB, but I Try !!! and It can be any kind of running achievement !! :)

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