Tuesday, October 4, 2011
at CLEARVIEW
Clearview 15 Cumberland 45
1 Dan Anthony Clearview 18:02, 2 Billy Dolan Clearview 18:29, 3Tim Dole Clearview 18:40, 4Dave Simcox Clearview 18:56, 5Tyler Shields Clearview 18:58, 6 Russell Chappius Cumberland 19:32, 7 Luke Fahrnbach Cumberland 19:44, 8 Brandon Bethune Clearview 19:51, 9Dennis Spence Cumberland 20:23, 10Dan Van Gernert Clearview 20:34, 11Brett Baker Clearview 21:00, 12 Dan Henry Clearview 21:01, 13 Jake Meisle Clearview 21:08, 14Vince Salvatore Clearview 21:17, 15Patrick Austin Cumberland 21:27, 16Vince Chen Clearview 21:37, 17Justin Newkirk Cumberland 21:49, 18 Hunter McNamara Clearview 21:58, 19 Amir Polite Clearview 22:53, 20Nick Chappius Cumberland 23:01, 21 Jon Dare Clearview 23:02, 22 Alex Perotti Clearview 24:11, 23 CJ Kogel Clearview 27:59
Clearview 15 Cumberland 49
Clearview 15 Gloucester 50
Cumberland 23 Gloucester 34
Place Name School Time
1 Cecily Demarco Clearview 23:53
2 Courtney Stumpf Clearview 23:54
3 Krystyn DiLuigi Clearview 24:37
4 Kelly McMurray Clearview 25:14
5 Beth Lessman Clearview 25:42
6 Alexa Ragozzino Clearview 26:00
7 Danielle Heimbach Cumberland 26:18
8 Rosie Bonaguera Clearview 26:44
9 Sarah Evans Gloucester 27:49
10 Jessica Strope Cumberland 27:53
11 Tia Higbee Cumberland 28:13
12 Chelsea Amy Gloucester 28:39
13 Edenise Garcia Cumberland 29:06
14 Desiree Brown Gloucester 29:14
15 Kate Boulden Gloucester 29:37
16 Kelly Massey Cumberland 29:38
17 Callan Muffley Cumberland 30:35
18 Ashton Muffley Cumberland 31:48
19 Kayla Smith Cumberland 32:14
20 Tyra Thomas Cumberland 32:39
21 Taylor Blackinston Gloucester 34:26
22 Kiersten Shea Cumberland 38:39
Monday, October 3, 2011
Stay Healthy
Maintaining a Healthy Immune System
Do you catch colds and viruses often? Are you sick a lot? Do you have allergies? Are you run down and fatigued most of the time? You may have a weak immune system. Did you ever notice how some people catch everything and others are never sick and always full of energy? Different people have different immune systems. Our immune system is how we fight off infections and germs and cancer. Sometimes the immune system does not work properly, as with immunodeficiency disorders. These people are extremely susceptible to infection and cancer.
There are natural ways we can strengthen our immune system. Some of these ways are listed here:
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-get plenty of sleep and rest, the body rejuvenates and strengthens when it is at rest. Many people like to think they can function just fine on 5 to 7 hours a night, but the truth is, we require at least 8 to 10 hours per night.
-cut down worry and learn to de-stress, there are studies that prove that stress and depression effect the body physically and can even weaken the immune system.
-eat a well balanced diet, don't skip meals. The four food groups have everything our bodies need to thrive. Learn the vitamins in your food and get a good dose of each one.
-always take a multivitamin, learn what your body is lacking. Ask your doctor what vitamins and minerals you should increase for your age. For example, women need extra calcium. We need extra folic acid as well.
-have a regular exercise regimen. Exercise makes our body stronger, increase circulation of blood and nutrients, and helps flush the body of toxins.
-drink plenty of water, this helps flush the body of toxins and keeps you well hydrated
-eat foods with high antioxidant levels. They are listed below. Antioxidants are vitamins in your diet that can reduce your risk of cancer and other diseases and can give your immune system a boost. Eat a diet full of fresh fruits and vegetables, which are excellent sources of antioxidants.
-Antioxident vitamins include vitamin A, vitamin C, vitamin E, and beta carotine. Food sources include: fruits and vegetables, dairy products, melons, berries, dark greens, whole grains, dairy and meats (high protein).
Do you catch colds and viruses often? Are you sick a lot? Do you have allergies? Are you run down and fatigued most of the time? You may have a weak immune system. Did you ever notice how some people catch everything and others are never sick and always full of energy? Different people have different immune systems. Our immune system is how we fight off infections and germs and cancer. Sometimes the immune system does not work properly, as with immunodeficiency disorders. These people are extremely susceptible to infection and cancer.
There are natural ways we can strengthen our immune system. Some of these ways are listed here:
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-get plenty of sleep and rest, the body rejuvenates and strengthens when it is at rest. Many people like to think they can function just fine on 5 to 7 hours a night, but the truth is, we require at least 8 to 10 hours per night.
-cut down worry and learn to de-stress, there are studies that prove that stress and depression effect the body physically and can even weaken the immune system.
-eat a well balanced diet, don't skip meals. The four food groups have everything our bodies need to thrive. Learn the vitamins in your food and get a good dose of each one.
-always take a multivitamin, learn what your body is lacking. Ask your doctor what vitamins and minerals you should increase for your age. For example, women need extra calcium. We need extra folic acid as well.
-have a regular exercise regimen. Exercise makes our body stronger, increase circulation of blood and nutrients, and helps flush the body of toxins.
-drink plenty of water, this helps flush the body of toxins and keeps you well hydrated
-eat foods with high antioxidant levels. They are listed below. Antioxidants are vitamins in your diet that can reduce your risk of cancer and other diseases and can give your immune system a boost. Eat a diet full of fresh fruits and vegetables, which are excellent sources of antioxidants.
-Antioxident vitamins include vitamin A, vitamin C, vitamin E, and beta carotine. Food sources include: fruits and vegetables, dairy products, melons, berries, dark greens, whole grains, dairy and meats (high protein).
Saturday, October 1, 2011
9/29 - 10/9
Thur, 9/29- Threshold workout; finished about 5:15pmFriday- pre-meet workout; finished at 4:15pm
Saturday- Shore Coaches Inv at Holmdel. Bus leaves CR at 9:30am.
Girls race 12:55; Boys race 1:50; Return home approx. 6pm
Monday- Pre-race workout -- lots of drills, stretching and pep talk. We'll be finished by 4:30pm
Tuesday- @ CLEARVIEW. Boys 4pm, Girls 4:30
Excused from class early (prob 2:15); Bus 2:30
Wednesday- No team practice. Do a short jog and stretch to help your legs recover. Take a nap after school to rest your body and mind.
Thursday- Threshold Workout. Finish by 5pm.
Friday- Long run - 1hr+. Finished by 5pm.
Saturday- ?: STAY TUNED
Sunday, October 9th - SJ OPEN at DELSEA
*This meet is usually held on a Saturday, but this year October the 8th is a religious holiday - Yom Kippur, so the meet is scheduled for Sunday afternoon.
Sunday, October 9th - SJ OPEN at DELSEA
*This meet is usually held on a Saturday, but this year October the 8th is a religious holiday - Yom Kippur, so the meet is scheduled for Sunday afternoon.
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