Scrimmage Play's Coverage

Here is the link to Scrimmage Play's coverage of the Commonwealth District Championships:
CD Championships

AHS Boys - Commonwealth District Champs!

Photos and a video of the finish will be posted late afternoon. Meanwhile, here is Buz's writeup for the morning announcements at AHS:

The Patriot Boys Cross Country team, led by District Champion Adam
Visokay, won the Commonwealth District Championship for the first time
in 10 years. Three other Patriots finished in the top 11, earning
All-District Honors ( Ryan Thomas 3rd, Chris Springer 10th, and Ben
Deal 11th). Albemarle's IMPORTANT 5th man was Aaron Elder who passed a
runner at the finish line, providing a one point VICTORY!

Ragged Mountain Poll

Here is the link to the October 27th Ragged Mountain XC Poll. Once again, AHS boys are ranked first in the area, with five individuals in the top 15.
Oct. 27 Ragged Mountain Poll

Directions to Willowmere (Districts)

From the desk of Buz:
Travel time to Willowmere Park is about 2 hours. The way
the team will travel is 29N until picking up 28N just north of
Remington ( only 673 people live there). We take 28 N to Bealton (home
of the Flying Circus) and then go East on Rte 17.
Go about 30 min.and turn left on Poplar rd. Go about 15-20 minutes and
turn Right on Mt. View rd.
and Willowmere Park is almost immediately on your right. There are
several ways to drive but to me this is the most straightforward.
There is no parking charge.

This Week's Schedule

Sunday: If you raced on Friday you have a day off today provided you
ran on Saturday.
Everybody please send in their Sunday email as usual.If you raced,
please make sure you give me some feedback on your race, especially if
you did not have a Panorama PR.

Monday: Practice for Everybody @ PF. If you are not racing please
bring your uniform. Put it in a zip lock bag with your name on it.
This will be the last xc practice for those not going to Districts.
Finished by 5:45pm

Tuesday: Practice @ PF for District crew. Finished by 5:30pm. After
practice the "District Crew" is invited to my house for a simple Pasta
Dinner. We will have the food ready at 6pm and you you will be home by
8pm. If you have final quarter tests on wed. and feel you can't come,
just let me know.

Wed: Pre-meet w/o @ Albemarle. Finished by 5:15pm.

Thur: Leave school @ 11:20pm bring money to eat dinner at Bealton
shopping center. Home about 8:30pm.

Friday @ PF  Hour run. fin by 5:45pm.

Saturday @ Ridge or TBD

Sunday ROO

Roster Page

The Roster Page has now been updated with the results from the Earthquake Race, and all associated PRs.

Earthquake Results

Here are the AHS Boys results from Friday's race:

  FIRST EVER (and ONLY) EARTHQUAKE RELIEF RACE 10/21/2011

                  BOYS RESULTS : AHS 17 LOUISA 40

@ PANORAMA FARMS 5K COURSE 60 DEG.  Perfect racing wx

1.      Zach Gentry                   18:03   (48 sec. pr)      fr

2.      Sam Gilespie                  18:04   (31 sec pr)       jr

3.      Alex Levine                     18:05   (39 sec pr)       so

4.      Nat Pfund                       18:27   (  7 sec pr)       jr         

5.      Patrick Hedger               18:34   (18 sec pr)       sr         7^th pl

6.      Cam  Hatchette              18:39   (24 sec pr)       so         10^th pl

7.      Andrew Heatwole          18:40   (25 sec pr)       jr          11^th pl

8.      Robert Robison              19:01   (41 sec pr)       sr         12^th pl

9.      Asher Noble                   19:42                           sr         16^th pl

10.  Chad Carmines              19:55                           jr          17^th pl

11.  Cyrus Legard                  20:02   (21 sec pr)       so         18 th pl

12.  Michael Nasevich          20:02                           jr          19 th pl

13.  Joey Michel                    20:10                           so         20^thth pl

14.  Sam Melton                   20:17   (2:01 pr)          jr          21^st pl

15.  Jeffrey Leckerone          20:19                           fr.        22^nd pl

16.  Johnny Murray               20:33                           fr         23^rd

17.  Daniel Foley                   20:36                           jr          24^th

18.  Thomas Densmore         20:45   (4 sec pr)         fr         25^th

19.  John Hill                         21:04                           so         29^th

20.  Christian Carmines        21:14                           sr         30^th

21.  Gus Truslow                   21:18  (8 sec pr)          fr         31 st

22.  Xander White                 21:42   (23 sec pr)       so         34^th

23.  David Juers                     22:00   (3:28 pr)          8^th        35^th

24.  Ian Prum                         22:07                           sr         37^th

25.  Grayson Roesch             22:22   (37 sec pr)       fr         40^th

26.  Michael Chisolm            22:30   (1:34 pr)          fr         41st

Way To Go AHS XC!

With pledged money still rolling in, the AHS XC family has raised over $700 in "PR" donations to the Louisa Earthquake fund. The young men and women on the team set numerous Personal Records (5K and Farm 5K) in an outstanding effort to benefit a worthy cause. Thanks to all.

Photos, Photos, Photos

Jesse Smyth's father Fred has once again shared photos from both the Earthquake Race and the Albemarle Invitational. We really appreciate his generousity, and the links:
Albemarle Invite
Earthquake Race

I have uploaded 483 pictures from the Earthquake Race, and there are good ones of every boy that ran (you just have to wade through the chaff to find the wheat).
Earthquake Race - Thomas

Nutrition For Runners

Carole Krohn has assembled a chart of foods that are high in magnesium and potassium. Taken within the recommended doses, these nutrients will inhibit the potential for leg cramps, while contributing to muscle building. Over the counter supplements sometimes have adverse side effects, so it is always wise to consume foods that are naturally high in those areas. With the championship season upon us, this is timely and worthwhile info - a big thanks to Carole for sharing.

Foods High in Magnesium & Potassium

	Magnesium	Potassium
Almonds (1 oz, 26 nuts)	76 mg	199 mg
Avocado (1/2 cup)	35 mg	585 mg
Banana (1 medium)	30 mg	420 mg
Beans, black (1/2 cup)	60 mg	305 mg
Beans, kidney (1/2 cup)	42 mg	371 mg
Beans, pinto (1/2 cup)	43 mg	373 mg
Halibut (3 oz)	90 mg	490 mg
Milk (skim, 8 oz)	30 mg	410 mg
Orange juice (8 oz)	27 mg	475 mg
Peanuts (1 oz)	49 mg	203 mg
Potato (1 baked, with skin)	50 mg	925 mg
Spinach (1/2 cup, cooked)	75 mg	420 mg
Yogurt (low fat, 8 oz)	45 mg	575 mg

Recommended daily intakes:

                Men – 420 mg magnesium, 4700 mg. potassium

                Women – 320 mg magnesium, 4700 mg. potassium