Congrats on your first official practice!

Congratulations on your first official practice ladies!  You did a great job on the hills and we are so proud of all 30 of you that were there today! If you haven't already, now would be a great time to start your own personal running journal.  Click HERE to log your miles electronically!

MOHICAN:
We have a few girls who have not paid or turned in forms for the trip!  Please get Emergency Medical, Physical, and Mohican Permission (notarized and copy of insurance card) signed and turned in immediately.  Also $35 cash or check is due to Barb Piccirilli to cover the expense of the camp out, canoeing and food.  All forms and $ can be turned in to the coaches at practice!

Please see the list under "Team Info" as you start packing for Mohican.

FUEL YOUR BODY:
WATER! - Please be sure to be drinking AT LEAST 64 oz. of water a day (8 8 oz. glasses).  It is so important that you replenish and refuel yourself before and after each workout.

FOOD! - Be smart about the meals and snacks you have throughout the day.  Carbs are important but also be sure to increase the iron, calcium, and protein intake!  After each workout you have 60 minutes to replace vital proteins that help your muscles recover (wouldn't it be nice to be less sore and stiff after those mile intervals?).  Please click HERE to read an important article from Runner's World that includes some important nutrition information and good snack ideas.

We know it can be hard to eat before and after your workout but if you find a small and nutritious snack that you can tolerate you will be much happier with your performance and how you feel!  It's good to find something that works for you at practice before your first meet so you are feeling your best on race day!

Just a few ideas:
- Frozen Banana with Peanut Butter & Raisins
- Chobani Yogurts
- Chocolate Milk
- Apple or Celery with Peanut Butter .... Ants on a Log...Yum!
- Bagel or Toast with PB and or jelly
- Oatmeal (add milk, raisins, dry fruit, etc.)
- Quick Bars: Lara, Clif, Kind Fruit + Nut etc.
- Protein shake/smoothie

REMINDERS:
- Julie's School of Rock AllStars Show is tomorrow night at House of Blues! Click HERE for tickets!
- Pancake Breakfast at the Piccirilli's House after Mile Intervals on Friday... well deserved!
- Classic at Mastick is almost full, if you have not signed up do so today!
- Review the attendance policy!  If you are to be excused from practice we must have an email from your  parents BEFORE you are absent.  Please email baygirlsxc@gmail.com.
- SPLASH PARTY AT BAY POOL TUESDAY (8/2) @ 9:00PM