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South High School Cross Country
2013
South High Cross Country Contacts 2013
Head Coach - Brian Tokuda
Coach - Mandi Shapiro
Coach - Rick Esponda
Coach – Jodi Young
XC Booster Club President - Kirk Wester
XC Booster Club VP – Open Position
XC Booster Club Treasurer – Chris Aaron
XC Booster Club Secretary – Cindy Wester
XC Event Coordinator – Beth Ranney
Fundraising Coordinator – Open Position
Snack Coordinator – Open Position
*We are currently in need of a VP, Fundraising Coordinator, and Snack Coordinator. Please con-
tact Kirk Wester if you are interested in holding one of these positions.
South High Cross Country Website
www.southxc.com
South Torrance High School
2013 Cross Country Schedule
Coach Tokuda (Room D-3, email : [email protected])
Coach Shapiro (Room Y-21, email : [email protected] )
Coach Rick Coach Young
www.southxc.com
Sept. 7th Sat. Great Cow Run Invitational @ Cerritos Park*
Sept. 20th Fri. Woodbridge Invitational @ Estancia H.S.
Sept. 25th Wed. Pioneer League Meet #1 @ PV Course
Oct. 2nd Wed. South Bay Cup @ Columbia Park
Oct. 5th Sat. Central Park Invitational @ Central Park
Oct. 12th Sat. Clovis Invitational @ Woodward Park (Var. only)
Oct. 17th Thurs. Pioneer League Meet #2 @ Columbia Park
Oct. 26th Sat. Mt. SAC Invitational @ Mt. San Antonio College
Oct. 30th Wed. 1 Mile Time Trial @ West High
Nov. 7th T hurs. Pioneer League Finals @ Wilson Park
Nov. 16th Sat. C.I.F. Prelims @ Mt. San Antonio College**
Nov. 23rd Sat. C.I.F. Finals @ Mt. San Antonio College**
Nov. 30th Sat. State Championship @ Woodward Park**
* = Summertime athletes only. Those who missed a good portion of summer will not be allowed to compete. A list of eligible athletes
will be posted later.
** = Varsity teams only. Playoffs…week by week elimination.
August/September Issue
Spartan Cross Country
Newsletter
Sept. 1 Re-scan your Ralph’s
Barcode!!!!!!
Sept. 3 –5
Practice will be at SHS @
2 :15 pm
Sept. 6 Last Day to be cleared
Sept. 7 Great Cow Run @ Cerri-
tos Regional park
Sept. 11 Blaze Fast-Fired Pizza
Fundraiser
Sept .17 Booster Club Meeting @
7pm in Y-21
Sept. 20 Woodbridge @Estancia
HS (midnight return)
Sept. 25 Pioneer League #1 @
PV Course
Sept. 27 Gift Wrap Fundraiser
Due
Oct. 2nd
South Bay Cup @
Columbia Park
Oct. 5 Central Park Invitational
@ Woodward Park
Oct. 9 Pedone’s Pizza Fundrais-
er
Oct. 12 Clovis Invitational @
Woodward Park, Fresno
Oct. 17 Pioneer League Meet 2 @
Columbia Park
Oct. 26 Mt. Sac Invitational @
Mt. San Antonio College
Oct. 30 1 Mile Time Trial @
Important Dates In the Know
September/October 2013
Clearance & Transportation Contributions ($130)
You must be cleared by August 20th to continue running with the team during the summer. If you aren’t cleared by September 6th you will be dropped from cross country. Transportation contributions are $130, to be paid when you turn in your clearance packet to F-1. Transportation contributions are separate from team/uniform/fundraising contributions
Blaze Fast Fired Pizza Fundraiser
Eat at Blaze Fast-Fired Pizza on Sept. 11 and a portion of the proceeds go to our team.
Meet Information Woodbridge Invitational is a meet that runs very late. Our bus arrival time is about 11:30 pm to about midnight. Make sure that you give a note to Tokuda if you are going to have your parents drive you home
Pedone’s Pizza
Eat at Pedone’s on October 9 and a portion of the proceeds go to our
team.
Gift Wrap Fundraiser
All orders are due Sept. 27. Please sell at least 5 items. If you’re trying to reach your sports contribution of $175, try to sell about 25 items.
Practice September 3,4,5
Sept. 3-5 @ South @ 2:15 p.m. Jerseys and any uniforms that we have available will be distributed during these practices.
1 Coaching Stipend 2 Canopy Tents Uniforms, T-shirts Pizza after League Meets Pre-Season & End of the Season Banquet Supplies Magic Mountain Bus/Travelling Vans etc... Home Meet Supplies (portable toilets etc…) Invitationals First Aid Supplies (Tape, Mole Skin, Ibuprofen Cream etc...) , and Gatorade for each meet Equipment (this year we need medicine balls) *These are the main things that our money goes towards but there are others as well.
Fundraising Money Goes Towards:
Parent Support
Ralph’s Barcode As of September 1st we need all parents to re-scan the attached Ralph’s barcode. Ralph’s donates money to our team every time you shop at Ralphs & use your barcode. This is one of easiest fundraisers!!!!
PAGE 5 SPARTAN CROSS COUNTRY NEWSLETTER AUGUST/SEPTEMBER ISSUE
Booster Club Meeting The next Booster Club meeting will be held at 6pm on September 17th. The location will be at South High in room Y-21 Check the website for details.
Join our Group on Facebook.
South High Cross Country
Booster Club Support
If you would like to help with coordinating snacks, fundraisers etc… please contact:
Kirk Wester :
VP and Fundraising Coordinator We are in need of a Booster Club vice president and fundraising coordinator. The vice president would need to step in for the president if needed (to run meetings or send emails). The fundraisers are basically planned for the season we just need someone to follow through with them and run
them. Please contact Kirk Wester if you are interested. [email protected]
The district does not pay for invitationals/meets, transportation, uniforms etc… and only two of our
three coaches receive stipends from the district.
To supplement our cross country fundraising goal we are requesting $175 per athlete. Athletes will be given the opportunity to fundraise the $175 but must reach this goal in order for our team’s needs to be met. Athletes will need to payout any unmet goals.
Snack Coordinator
We are in need of a snack coordinator. This position would be for someone to purchase orang-
es, grapes, and uncrustables for each meet. All purchases would be reimbursed by the booster
club. Please contact Kirk Wester if you are interested. [email protected]
Important information about what is required and what is optional.
Optional Events & Purchases:
Sweatshirts are an optional purchase
Road Runner Team Night Fundraiser
Restaurant Fundraisers
Christmas Baked Goods & Hot Cocoa Sale
The Preseason Banquet is obviously optional but important information for
athletes and parents will be distributed and discussed at the banquet.
*Even though these events and purchases are optional they are highly recommended.
PAGE 6 SPARTAN CROSS COUNTRY NEWSLETTER AUGUST/SEPTEMBER ISSUE
Cross Country Requirements: Get cleared and pay the transportation contribution. Purchase your uniform shorts and Warm-ups ASAP Reach your Sports Contribution through the Gift Wrap Fundraiser or by Donation
CROSS COUNTRY WEBSITE
www.southxc.com Check out our website for more info. Join our Cross Country Group on Face-book too!
If you have any questions about information in this newsletter email coach
Shapiro at [email protected]
Thank you to HICKORY TREE SCHOOL! Hickory consistently donates money for our athletes. We appreciate your
help. If you need preschool, this is a great environment for your children.
Blaze
Fast-Fire’d
Pizza September 11, 2013
Support SHS Cross Country.
Eat at Blaze! 2625 Pacific Coast Hwy
Pedone’s
Pizzeria October 9, 2013
Support SHS Cross Country
Eat at Pedone’s
1819 S Catalina Ave, Redondo Beach, CA
December 16, 2013
Time: 6:00
Sleepy Hollow (x-mas tree lane)
We will be selling baked goods and hot cocoa.
Emily’s Exercise Nutrition Rules to Live By
Make these the nutrition rules that you live by.
Come back to earth
Try to choose the least processed forms of food—fruits, veggies, whole grains, and high-fiber carbohydrates.
Go for the rainbow
Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.
Remember, the fewer legs, the better
Avoid eating dark meat. Instead, include a lean protein source with each meal.
Choose fats that give something back
Include healthy fats in your diet, such as olive oil, nuts, seeds, avocado, fish, and flaxseeds.
Start your day the right way
Eat breakfast every day!
Eat five to six meals/day
Eat smaller portions more often, spread evenly across the day. You should eat five to six meals/day. Try to eat foods with protein,
carbohydrate, and fat every 3 hours.
Stay hydrated
Keep hydrated by drinking noncaloric beverages, such as water, unsweetened green tea, and unsweetened black tea. Formula for
determining your fluid needs:
.5-1.0 body weight=ounces of fluid per day.
Do not waste your workout
Have a preworkout snack and carbohydrate/protein recovery nutrition after intense workouts for optimal nutrition.
Talk to your doctor about supplements
Consider adding a multivitamin with antioxidant complex and an omega-3 fatty acid into your daily routine. Talk to your health care
provider before adding supplements.
Get some rest
The body recovers and repairs best when at rest.
Contributed by Megan Mangano, RD, CSSD. Adapted with permission from the Athletes’ Performance Nutrition Team,
www.atheletesperformance.com, and www.coreperformance.com.
Review Date 10/09
G-1116
