Lindbergh Cross Country

The Valley Medical Center and the Renton School District have partnered to provide FREE sports physicals. They will be offered Saturday, August 4th from 8:00 a.m. until 11:30 a.m. at Renton High School.

Before attending this event you need to obtain the Athletic Packet from the Attendance Office or the Main Office, or from Coach Rettmann. The doctor needs to sign the district physical form.

If you prefer to have your own doctor do your physical that is fine, but you still need to bring the district Athletic Packet to your appointment.

August 20th is the first day of practice. In order to participate you need to have completed your athletic clearance. Clearance week is August 13 – 17. This means you need a physical and have the physical form filled out and signed; you need to pay your sports fee ($75), and you need to buy your ASB card.

The Valley Medical Center and the Renton School District have partnered to provide FREE sports physicals. They will be offered Saturday, August 4th from 8:00 a.m. until 11:30 a.m. at Renton High School.

Before attending this event you need to obtain the Athletic Packet from the Attendance Office or the Main Office, or from Coach Rettmann. The doctor needs to sign the district physical form.

If you prefer to have your own doctor do your physical that is fine, but you still need to bring the district Athletic Packet to your appointment.

Track season is coming up soon. Show up after school outside the locker rooms and find a group to run with. Remember, off-season training is what determine how successful you will be during the season.

This Saturday, Sept. 10th is the Tahoma Coed Relays and the team/family potluck. This is a very fun meet and a great oppotunity for parents, coaches, and team-members to get to know one another. The meet takes place at Lake Wilderness Park in Maple Valley (go out Petrovitsky to Maple Valley highway. Go South on Maple Valley Highway. Turn right on Witte Road. Follow signs to the park).

Here is the schedule:

6:45 Team arrives at Lindbergh and loads bus
7:00 Bus leaves
7:20 Arrive at the park/unload
8:30 Open Race (this is most of our team)
9:00 Relay (Sarah, Anna, Mo, Nathan, Ben and Brenna, Thuong, Mitchell, Westerling, Eugene)
10:45ish Awards
11:15 Team and Family Potluck
12:30ish Leave park to return to Lindbergh

What to Bring to the Potluck:
Freshmen: Sweets (cookies, brownies, etc)
Sophomores: Main Dish type thing
Juniors: Drinks
Seniors: Salads/sides

This Thursday we will run the Class Meet at Evergreen high school. The first race is the freshmen race at 3:30 (boys and girls run in the same race). We will start each race about 25 minutes apart. After the senior race we will hold a short awards ceremony where we call up the top ten boys and top 10 girls in each class. Let’s get this season started!

Evergreen High School
830 SW 116th Street
Seattle, WA 98146

We will meet at 2:30 on Monday the 22nd under the skybridge. In order to come to practice you first must get your athletic clearance taken care of. Do this as early in the week (starting Monday, August 15th) as possible. Here is how you get your clearance:

1. Get a physical. You can either get one from your family doctor or go to a walk-in clinic such as the one by the Benson Fred Meyer. There are NO phyicals at Lindbergh this year like there have been in past years. Bring a clearance form with you to have the doctor sign. You can get this either from one of our team captains at Tiffany Park or stop by the main office at the school. If you don’t have a form, have your doctor give you a printout that he signs.
2. Go to school and see Mrs. Koch in her office next to the student store. You need to pay for your ASB card ($30) and you need to pay your sports participation fee ($75 unless you qualify for free or reduced lunch, then it is half).
3. Go to Mrs. Clark’s office in the attendance office. Bring her the reciepts showing that you paid your fees. She will check on your academic eligibility and make sure that you don’t have any fines. Also, bring her your athletic clearance form with your physical form. You are not officially cleared until Mrs. Clark says that you are.

Monday, July 18th is the first day of running camp. We will meet each morning Monday – Friday at 9:00 at Phillip Arnold Park in Renton. The purpose of the camp is to have fun, bond as a team, learn more about running and racing, and provide motivation for summer training. Come prepared to run each day, but also bring some warm clothes (it can get cold during our speaker sessions). Lunch and a snack are provided each day. Bring a water bottle: a jug of water and a jug of gatorade will be available, but we want to minimize the use of paper cups. There is no charge for the camp.

On Saturday, July 23rd I want everyone to compete in a 5K cross country race put on by the Washington Cross Country Coaches Association. You need to register yourself and figure out your own transportation. Information for this race can be found at

http://www.watfxc.com/XC/EastWest/EWMain.htm

Daily schedule:

9:00 – 10:15 workout (warm-up, drills, core excercises, run)
10:15 – 10:30 snack
10:30 – 11:30 speaker
11:30 – 12:00 lunch
12:00 – 2:00 camp game (dodge ball, Ultimate Frisbee, Volleyball, etc.)

Speakers:

Monday: Coach Rettman talking about Keys to Success as a runner and in life

Tuesday: Alysun Deckert talking about nutrition and diet for a high school runner.
Alysun Deckert’s bio: Alysun is a Clinical Dietitian at the U of W Medical Center. She is on the advisory committees for the UW Sports Medicine and Human Performance Certification. She is active in the American Dietetic Association, the Sports and Cardiovascular Nutrition Practice Group, nad the U.S. Track and Field Association. She is also an accomplished runner herself. Her running accomplishments include winning the Seattle Half Marathon, placing 13th in the Boston Marathon, and qualifying for the U.S. Olympic Trials in the Marathon.

Wednesday: Jenna Boerboom talking about running injuries and how to prevent them.
Jenna Boerboom’s bio: Jenna is a Physical Therapist and the Clinic Manager at Apple Physical Therapy in Newcastle. She received her Physical Therapy degree from the Washington University School of Medicine. Her undergraduate degree was from Coe College in Cedar Rapids, Iowa where she ran on the track and cross country teams. Jenna is still one of the top runners on the all-time list at Coe. She has a 6K pr of 22:23 (6:00 per mile pace). She continues to run and race.

Thursday: No Speaker–Camp Work Project

Friday: Coach Rettmann and Coach Winmill talking about the Three Energy Systems in the body and how to train to improve each system.

If you have any questions, email Jef Rettman at jrettman@hotmail.com or call 206 245-4101

Be sure to put the Eagle Running Camp on your calendar: 

Monday, July 18th – Saturday, July 23rd.

Where:  Phillip Arnold Park

When:  9:00 – 2:00ish

9:00 – 10:30  Warm-up, run, Drills, etc.

10:30  Snack

10:45 – 11:45  Speaker  (Sports Nutrition, Injury Prevention, Goal Setting, Mental Aspect of Racing)

11:45  Lunch

12:30 – 2:00  Camp Game (Dodge Ball, Kick Ball, Volley Ball, Ultimate Frisbee)

Thursday, June 9th in Rettmann’s room right after school to get all of the information you need.  See you there.

There have been a couple of updates to the schedule since I first posted it–check out the changes.