We are back this week !!

 We are back this week !! 

Extra Milers: 6:30PM

Monday - Window on the waterfront

Wednesday- Tunnel Park 

Saturday: 

Randy and Lynae Meyers	Randy 616-594-8229
10582 River Bluff Trail	Lynae 616-802-4984
Zeeland MI 49464

Saturday, HOST SIGN UP -> https://docs.google.com/spreadsheets/d/1QbNhtJXHPT3jE05pz1KNEOx184XjJOBJ3C66Z9au1ro/edit?usp=sharing

Saturday, STUDENT SIGN UP -> https://docs.google.com/spreadsheets/d/1r6ts3lMIcvYLdjDfc2Dl6tKjI9kYyeVnZbyvaSPDqwI/edit?usp=sharing

EXTRAS: 

Facebook Group-> https://www.facebook.com/groups/hollandchrxc

Remind App -> https://www.remind.com/join/hcxc202

Blog - http://hollandchristiancrosscountry.blogspot.com/

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

2021 Photo Album-> https://photos.app.goo.gl/6P8Jmq7q8gRUWzdf8

Greetings Friends.

 The Hosts this week are the Brinks Family.

Paul and Marisa Brinks	Paul 616-836-5744
830 Meadowbook Ave	Marisa 616-928-5244
Holland MI 49423

And there are 2 dates left for HOST sign up. July 10 and July 31.

Saturday, HOST SIGN UP -> https://docs.google.com/spreadsheets/d/1QbNhtJXHPT3jE05pz1KNEOx184XjJOBJ3C66Z9au1ro/edit?usp=sharing

Saturday, STUDENT SIGN UP -> https://docs.google.com/spreadsheets/d/1r6ts3lMIcvYLdjDfc2Dl6tKjI9kYyeVnZbyvaSPDqwI/edit?usp=sharing

EXTRAS: 

Facebook Group-> https://www.facebook.com/groups/hollandchrxc

Remind App -> https://www.remind.com/join/hcxc202

Blog - http://hollandchristiancrosscountry.blogspot.com/

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

2021 Photo Album-> https://photos.app.goo.gl/6P8Jmq7q8gRUWzdf8

Happy Running

 Greetings,

I hope that your summers are off to a great start. This Summer we adding a little something fun !!! Saturday Runs !! Hosted by Parents. It will be a great opportunity for the students to get together, get to know each other, run and Eat !!! 

This week June 26, The Run will be Hosted by the VanDuinens !!!  - I happen to get the inside scoop that they are planning on Crepes for breakfast !! which sounds so yummy!! 

9:00 AM
Jon and Deb VanDuinen
82 West 12 Street
Holland MI 49423

There are still spots open to Sign Up, Please See the Below Links. (Note: we will add Food donations to Hosts sites if it gets to be so many runners showing up, that it is hard to accommodate them) 

Runners there is also a Link for you to sign up, this will help give the Host family's an idea of how much food they need. 
**we are also fine with biking, rollerblading, walking  :) 

HOST SIGN UP
https://docs.google.com/spreadsheets/d/1QbNhtJXHPT3jE05pz1KNEOx184XjJOBJ3C66Z9au1ro/edit?usp=sharing

STUDENT SIGN UP
https://docs.google.com/spreadsheets/d/1r6ts3lMIcvYLdjDfc2Dl6tKjI9kYyeVnZbyvaSPDqwI/edit?usp=sharing

Join the Remind App - To get Text Notifications
https://www.remind.com/join/hcxc202

Cross Country Facebook Page
https://www.facebook.com/groups/hollandchrxc

Happy Running 

Happy Summer Running

Greetings and HAPPY Summer !!!

With our first run complete we are excited and looking forward to rest of the summer runs. 

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

*Extra Milers is for high school and middle school runners. Parents are welcome to run as well. We will be doing 3-5 miles.  We are usually finished by 7:30/7:45 pm.  If you want to swim at Tunnel Park after the run, you should plan to be picked up at 7:45/8:00pm.  There is no sign up.  Come when you can.

Coach Dave did a GREAT job giving an Intro to why we do summer runs on Monday, and even if you can not join us for those runs we want you to know why we encourage summer running. Summer running is for building that BASE we are not doing super specific workouts or racing we are working on building the aerobic system/base for running, this will help us be ready when the season starts to begin workouts and hopefully prevent some of those start of the season injuries like shin splits when we go from 0 to 60. :)

Also find us on Facebook -> https://www.facebook.com/groups/hollandchrxc

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.