Diet
        1.    Eat right.  Make sensible choices on your fuel intake during the season.  reduce sugar and junk food and start 
               eating fruits, vegetables, and whole grains (whole wheat breads, pastas, brown rice, etc)
        2.    Carbohydrates are your best source of energy
        3.    Protein is especially important within one or two hours after intense exercise (weights or running included) 
               for muscle develoment and recovery.
        4.    Bring "smart" foods such as fruit, protein bars, pb & j, subs, and juices to meets for recovery.  Replenishing 
               your body with good food (not candy) will help your body feel better faster and decrease muscle soreness.  
               Your body needs large amounts of calories after intense exercise.
        5.    Decrease red meat intake when possible and replace it with fish, chicken, or vegtable protein sources like soy.
        6.    Eat a balanced meal on the day of competitions (protein, fats, carbs.)  Juices, peanut butter, oatmeal, breads, 
               cereals low in sugar, and fruit are popular choices on the morning of a meet.
        7.    Hydrate.  Eliminate carbonated beverages and replace them iwth juice and water.   Drinking 64-128 oz of water 
               every day can increase physical performance and recovery. Post exercise drinks can be beneficial as well.
               Vitamin Water (Revive), Recharge, Ultra Fuel, Hydra Fuel, Endurox, Powerade and Gatorade are examples of these drinks.

        Health / Injury Prevention
        1.    Rest.  Go to bed at a reasonable hour EVERY night during the season.  Practices and competitions require 
               enormous levels of energy and place stress on your body.   Fatigue leads to injuries, illness, and poor 
               training/racing.  Be smart and think about your TEAM.
               +    Two nights before a meet or hard workout is the most important night for rest/sleep
        2.    Stretch.  Warm-Up and cool down properly.  Follow our practice and competition advice.
        3.    Communicate.  Let the coaching staff know what hurts and make sure you listen to thier advice.
        4.    Ice.  Icing your legs during the season is a good way to heal and prevent injuries.  Icing 10-15 minutes, 
               one or two times per day is all it takes.

        Pre-Meet Routine
        1.    Develop a pre-meet routine.  Find food, sleep, and warm-up habits that work for you and repeat them 
               before every meet. Figure out how long your body needs to wait after eating before you exercise.  
               Does your body respond better to Powerade or just water?  What foods make you feel good and 
               full of energy?  This may take a few meets to figure out, or an entire season, but will help ease nerves 
               and develop you into a better raecer.  Ask your coaches and teammates for tips.

        Equipment
        1.    Wear a good pair of running shoes with sufficient cushion and support to keep you safe from injury.  
               The best looking shoes are not necessarily good shoes for you!
        
                Great places to visit for shoes:
                *All Season Runner (20 S. Jackson St, Janesville 563-0801)
                *Berkley Running Company (3234 University Ave., Madison 608-395-2375)
                * Endurance House (1701 Deming Way #102, Middleton 608-836-9084)
                * Fleet Feet (8440 Old Sauk Rd, Middleton 608-833-9999)
                * Moving Shoes (528 S Park St., Madison  608-251-0125)

        2.    Spikes are recommended for meets because they are light-weight and provide better traction.
        3.    Athletes are not allowed to wear meet uniforms and other school issued clothing during practice.
        4.    Lockers and locks will be provided.

        Health
        1.    All injuries, no matter how small, should be reported to one of the coaches.  A small inury can turn 
               into a serious injury if not properly treated.  
        2.    A doctor's release is required to re-admit an athlete to practice after an injury.
        3.    Please notify a member of the coaching staff of any extenuating health circumstances 
               (asthma, diabetes, bee sting allergies etc.)
        4.    Asthmatics should bring thier inhalers to practice and use it according to their doctor's
               recommendation.

        WIAA Sectional Meet Policy:
        We expect all non-participating athletes to attend the WIAA Sectional Meet with the team on the bus.

        WIAA State Meet Policy:
        We offer to take teh top four underclassmen from both teams to the WIAA State Meet (all transportation,
        meals, loding, and admission is paid). TO CLARIFY:  If both teams qualify for the meet, we do not pay for 
        extra people to attend.  If individuals qualify, we take extra people.  Example:  if two underclassmen 
        qualify, we take the top two remaining underclassmen.  Questions?  Just ask.