Week of April 4th Announcements

1. There are 3 meets this week:

- Monday - JV Boys at Ames starting at 4:30pm. Out of school at 3:10pm and bus leaves at 3:20pm.

- Tuesday - Varsity Boys at Gilbert starting at 4:30pm. Out of school at 3:20pm and bus leaves at 3:30pm

- Thursday - JV/Varsity at Gilbert (Nevada hosts) starting at 4:30pm. Out of school 3:20pm and bus leaves at 3:30pm.

*** There is a chance that we will now be taking everyone to Gilbert to run. They emailed on Friday and said they will have JV heats and lanes open. Stay tuned to what we decide with this as it will change a lot of things including the bus times.

2. Dress warm all week (especially to the meets). Please come prepared for meets. Bring all your gear and plenty of warm stuff to wear as it gets later.

3. Reminder of warm-up, break down, and post-meet talk as a team. This is slightly new and it is something that we want to start to do at every meet. When we get off the bus we will drop stuff in camp and immediately do our 2 laps together followed by a senior led break down. At that end of the night we will meet as a team with the coaches and talk before we get on the bus as well.

4. MEET EXPECTATIONS: Remember that your name is not on your jersey but Roland-Story is... Please act and talk in a way that will show everyone that R-S has CLASS. I don't want guys just sitting in camp the entire night. Get out and cheer on your teammates and if possible help the host schools with moving hurdles.

5. MEET EXPECTATIONS (PART II): Also when it comes to warming up for meets remember our process. About 35 minutes before your race you should get your hear rate up (jogging), then do active stretching (ie: lunges, tin soldier, etc...), follow this with 5 minutes of static stretching, then form running/dynamic stretches (ie: high knees, jog-jog-quick-step, etc...), finish up with 6 good buildups at full speed. Leave time for about 8-10 minutes of nothing right before your race.

6. COMPETE - Remember this is our focus for this week. Our training has not got us where we will be at the end of the season but you can still compete. This is what will separate us from everyone else. Push yourself and do it for the members on your team. Keep in mind everyone will be nervous but we feel that we can use that as adrenaline to gain the edge on the competition. As coaches we believe nobody has out worked us to this point in the season so remind yourself of that when you step to the line. Watch this video about 100 times before our meets if you don't understand what I am talking about.