I need your response on two items:
For our meet next week, the school will provide a bus IF we need it. I am suggesting that we do not need one as everyone can get to Peppertree on their own. BUT, we don’t want to leave anyone without a ride. Please email Booster President, firstname.lastname@example.org, by this Thursday at 6 PM if your student-athlete will need to ride the bus next week.
- All Coaches & student-athletes meet at Peppertree at 12:30 PM next Wednesday (3/3)
- If we do have a bus, we will meet at Noon from TOHS to depart
Uniforms For Newbies
In case you missed last week’s email, we need your response on this by today.
GREAT NEWS!! Cross Country’s first meet is scheduled March 3, 2021 against Newbury Park.
Now that competition is officially on the calendar, it’s time to order a uniform if you do not have one.
*If you own a TOHS XC-issued uniform, a new uniform is not required.
*The current TOXC uniform design will be in place through at least 2024.
TOXC’s uniform consists of a Nike Singlet top and Nike Split Shorts for Men, Nike 3.5″ Competition Shorts for Women. The cost of a uniform for the 2021 Season is $75.00 which includes a top and bottom.
A limited number of loaner uniforms are available which may be requested through the uniform order process.
In order to distribute uniforms to athletes in time for the first meet, we need your help.
For your convenience, the uniform order process is online. Simply access the form through https://www.cognitoforms.com/ThousandOaksCrossCountryBoosters/TOXCUniformOrder
and select the appropriate sizes for your athlete. You can select the purchase option or request a loaner. Payment may be processed online by credit or debit card. If you would like to pay by check, your athlete will need to deliver payment to a coach at practice.
If you are new to the program, a donation is traditionally requested at the beginning of the season. Donations are completely voluntary, tax-deductible, may be matched by your employer, and help cover expenses such as coach stipends, meet entry expenses, and other items that are necessary to maintain the excellent program your athlete participates in. Please consider a donation of $150 this season, which is part of the online registration process.
WE ARE WORKING ON A TIGHT DEADLINE FOR UNIFORM TURNAROUND. PLEASE COMPLETE YOUR ATHLETE’S UNIFORM ORDER BY SUNDAY, FEBRUARY 21, 2021
THANK YOU FOR YOUR SUPPORT!
If you have any questions or concerns please contact Kayce Daniels, Booster President, or TOXC Uniform Coordinator Kyle Weber (email@example.com)
Our long wait is over, we are finally getting the opportunity to race!!
- Wednesday 3/3 vs Newbury Park @ Peppertree (NP)
- Wednesday 3/10 vs Westlake @ Sapwi (Home Meet)
- Parent Volunteers Needed: We will need course monitors on 3/10, please be thinking about this, sign ups to be sent later this week
Practice Schedule Feb 22-27
- Monday 2/22: Long Run @ Conejo Cnayon
- Tuesday 2/23: Base Run + strides @ Peppertree Park
- Wednesday 2/24: 1 mile Time Trial @ Sapwi
- Thursday 2/25: Recovery Run @Acorn
- Friday 2/26: Tempo + Speed Reps @ Waverly
- Saturday 2/27: Recovery Run @ Acorn 9:00AM
We are required to submit attendance every week. If you will be missing practice, please email me. If not, you will be marked absent.
If you are opting out of practice, and not calling Coach Julie back, you will be marked absent.
I’d like to suggest you purchase a running neck gaiter for practice, you can wear it around your neck when you’re not near anyone and pull it above your mouth when passing people on the roads, trails or parks. Here are a couple options:
TOXC Google Doc
Please be in the habit of logging your runs after every practice in the TOXC Google Doc.
Iron Deficiency – Time To Check Again
- The aerobic energy demand of a 1600m race is approximately 82%. The remaining 18% is an anaerobic energy demand. The 3200m is 90% aerobic, and the 800m, often thought of as a sprint event, is even 60% aerobic.
- Recognizing that all distance Track races are primarily an aerobic challenge, oxygen transport is crucial.
- Approximately 99% of human oxygen transport is mediated by the binding of molecular oxygen to an iron-containing molecule (within red blood cells) known as hemoglobin.
- If an athlete is iron deficient, their endurance performance inevitably (and, likely, significantly) suffers.
- Accordingly, we strongly encourage twice yearly iron testing for our student-athletes in order to support the maintenance of optimal iron status.
- Standard blood panels include the assessment of both hemoglobin concentration and hematocrit, and most importantly FERRITIN.
- By analogy, hemoglobin and hematocrit are equivalent to “money-in-your -pocket” while ferritin is correspondingly equivalent to “money-in-the-bank.”
- If hemoglobin and hematocrit appear normal yet ferritin is sub-optimal, one might extend the analogy to suggest that subsequent to spending all available “money-in-your-pocket,” an individual is essentially “bankrupt” consequent to minimal iron reserves (i.e. minimal ferritin or, again, by analogy … minimal or no “money-in-the-bank”).
- In summary, the opportunity to periodically analyze hemoglobin, hematocrit, and ferritin enables our coaching staff to quantitatively appreciate a student-athlete’s current iron status and to potentially recommend (to parents / guardians) a reasoned iron supplementation strategy (if appropriate) in order to contribute to ALWAYS maintaining performance-supporting, healthful iron status.
Photos to Share? Upload Here!
Come and see why students describe our Cross Country program as the best experience of their high school lives.
TOHS Cross Country is a combined boys and girls program that has a tradition of excellence including many Marmonte League, Ventura County, and California State Championships and many runners that go on to compete at the collegiate level.
Whether you’ve never run a step in your life or you enjoy running youth track and local 5k’s, we would love to have you come join the Lancer Cross Country program. We are the most decorated team at TOHS and you will have the time of your life making friends and lasting memories in this wonderful program!
We’re excited for another year of Lancer Cross Country and invite all of you to join us for our first week of practice and activities to see if cross country is right for you! We are busy making plans for our summer training program, which will include pool parties, beach trips, and much much more.