Archive for February, 2011



Keeping track of fluid intake is just as important as keeping track of what you eat.

Track is either an endurance event, or it’s a burst of intensity.  Either way, it’s easy to lose body fluids through sweating and breathing.  It’s important to begin your workout or competition well hydrated, and it’s important to stay hydrated during competition, and it’s important to replenish after competition.

Don’t wait until you are thirsty.  Thirst is a sensation that comes long after dehydration has set in.  When you’re thirsty, you’ve been dehydrated for a while.  You then will not perform to your potential and you may start to feel unwell, possibly nauseous, dizzy, and very tired.

Here are some guidelines on fluid intake to perform your best.

Two hours before your practice or competition:  16 oz of water or sports drink (no sugary drinks or pop–these can actually DEhydrate you!)

30 minutes before your practice or competition: 8 more oz of water or sports drink.

If you are practicing, you should consume 8 oz every 20 minutes and if you are running nonstop, you should be drinking a sports drink to replace lost electrolytes.

During the day, if you find yourself drinking a half-gallon of fluid, that’s about right.

Your urine should be straw colored to nearly clear.  If it is dark or if you have restricted flow, you are dehydrated.

For optimal performance, stay hydrated!



What are you putting into your well-oiled machine?



Are you getting in shape?  Is that shape round?  Round is a shape.

If that’s the shape you want to be in, then eat chips, french fries, bacon cheeseburgers, lots of pizza, candy, and sugary drinks.  You’ll be round in no time.  And slow.  And sleepy.

And your track shorts will start looking like speedos.

Do you want to be fast and strong?  Competing at your highest level?  Alert and competitive in the classroom?  Then consider your diet as part of your overall training regime.

Don’t skimp on eating, but, eat lean and light.  Fatty and heavy are not good words for your training table.

The bulk of your diet should be vegetables and grains, but you need lean protein too.

Stay away from fatty fried foods.  Fast foods are tasty, cheap, and easy.  But they’ll cost you in the end.  A cheeseburger and fries should be a treat every once in a while, not a regular part of your diet.

Candy is dandy, but it’s empty calories.  Empty calories = round shape.

Here’s an excellent resource on diet for track athletes:

Read that.  Learn.  Eat well.

And get into the right shape for track.

Round is not the right shape.

De La Salle’s “Thee Extollo Cup” Invite


Athletes must be at Fenwick at 8:45 am.  Don’t be late.

Coaches meeting at 10am

Shot and long jump start at 10:30am

Running events start at 11am

Bring a lunch and a lot of fluids (sports drinks and water).  Bring healthy snacks, a pillow, and homework or something to read.  It might be a long meet–be prepared.

There will be a half hour break (1:30 to 2:00).

The meet might last until just before dinner time.

Order of running events:

1. 1600m

2. 4 x 400m relay

3. 55m HH

4. 55m dash

5. 800m run

6. 4 x 160m relay

7. 400m dash

8. 200m dash

9. 4 x 800m relay


Frosh/soph events are 55m dash, 4 x 160m relay, and 4 x 400m relay ONLY.

Lineups: DLSmeetA2011.pdf





Lineup and information about the Homewood-Flossmoor meet

Be at Fenwick by 8:00 am.  The bus leaves at 8:15 am sharp.

Come prepared for down time between events: bring water, food, a pillow, homework.

Click the link to see the lineup.  If you are a sprinter or field event athlete and would like to participate in an event that you are not scheduled for, please talk to Coach McKinley as soon as possible.  If you are not listed on the lineup and are able to compete, this was most likely an oversight and you need to see a coach immediately.  Remember, you are only allowed to participate in a maximum of four events.

Here is the Frosh-Soph lineup.


Here is the Varsity lineup.


The school is located at 999 Kedzie Avenue, Flossmoor, Illinois:


Meet the Coaches Night


The Meet the Coaches night has been rescheduled for Thursday, February 10, in the student cafeteria at 6:30pm.

If you need an “RSVP” form, click below and print it out.  We would appreciate having them back by Tuesday, February 8.




The meet at Thornwood High School, scheduled for Saturday, 2/5, has been cancelled.

Team Meeting on Friday and Information for Thornwood Meet


There will be a meeting for all athletes on Friday, February 4, at 3:20.  Please meet in the basement hallway.  Information on Saturday’s meet will be finalized.  The coaches will be finalizing a lineup during practice.  It will be posted on Friday evening but you should have an idea of your events before you leave practice.

Information on Saturday’s meet at Thornwood High School is tentative for now.

Things to bring: a complete uniform (remember that you are expected to wear your warmup when the team arrives), water or gatorade, food, pillow, and homework.  There will be down time between events and you want to be comfortable and occupied.

On Saturday, all athletes must be at Fenwick at 7:45 am.

Prelims and field events should start about 9:30 am.

Finals will start at 10:00 am.

Field events: high jump, pole vault, long jump, triple jump, shot put

Running events (finals):

1. 4 x 880y relay

2. 2 mile

3. 60y high hurdles

4. 50y dash

5. 600y run

6. 880y run

7. 4 x 220y relay

8. 440y dash

9. 60y low hurdles

10. 1 mile run

11. 300y dash

12. 4 x 440y relay


Thornwood High School is in South Holland:

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