What I Know for Sure

I know it sounds like a cliché when I say that hard work and determination are the keys to success in this great sport of ours…but I KNOW this to be true. What follows are two stories of former bulldogs that prove this simple point. Their determination and outstanding work ethic helped transform them as runners.

Mike Sadowsky
Mike was a painfully shy ninth grader when I met him in my English class. At the end of his freshman year, he told me he wanted to come out for cross country the following year. During that summer, Mike grew several inches and was literally beset with growing pains…knee pain, leg pain, you name it. At our time trial in August, Mike clocked 29:27 for 5K at Bellevue. As the season progressed, his goal was a simple one….not to be passed by the Top Girl in our duel meets (like today, the girls started 5 minutes AFTER the boys). He finished his sophomore season clocking a PR of 24:36 for 5K.

Mike’s junior year, he moved his way up the ranks of our JV, just missing the opportunity to run in the State Meet. His season PR was a respectable 18:45. At the end of his track season, Mike asked us what he needed to do to be All State. Summer training mixed with weights was the answer. Mike put in the miles EVERY DAY. He showed up for his senior year READY TO RUN.

Mike led the way in workouts and meets. By the end of his senior XC season, Mike was All Conference, All County and FIRST TEAM ALL STATE. From 29:27 to First Team All State in three years! He went on to have a STELLAR career at the University of Delaware clocking 14:52 for 5K and 31:08 for 10K.

Nate Parmenter
Most of you know Nate. For three years, Nate was a good runner. He showed up for practice. He made our Top 7. He complained EVERY day and threw up before most of his meets. At the State Meet, he clocked 19:07 as a freshman; 19:13 as a sophomore; 19:02 as a junior.


The summer after his junior year, Nate turned the corner as a runner. He decided he no longer wanted to be “good.” He wanted to be GREAT (hence the nickname, Nate the Great). Like Mike, Nate ran EVERY DAY that summer. He worked hard in EVERY practice, and not ONCE did he complain. After one race, he took off his spikes to reveal a blood soaked sock. His blisters were so bad that they popped and bled during the race. His response, “It’s no big deal, Flan. I’ll soak them tonight.” I almost passed out. Was this the same Nate who received the “No Whining Award” as a ninth grader?


I think you know how this story ends. Nate went on to break school records at Banning, Bellevue, Winterthur, & Killens. He earned All Conference, All County, and First Team All State Honors clocking a 16:03 at Bellevue State Park. From 19:07 to 16:03.


Mike and Nate….two very similar stories that prove the point: with hard work and determination, there’s no telling where you will go in this sport.

How will your story end?

ANOTHER Hot & Muggy Season Opener!

The Viking Invitational

September 5, 2008

White Clay Creek State Park

Yesterday's running conditions were far from ideal! Just finishing the race was a huge accomplishment. Don't worry about your time. It's hard to run a PR when the temperatures climb close to 90 degrees! As you know, many runners suffered from dehydration....some so severe that an ambulance was called.

How do you avoid this happening to you? Read Below:

Want to feel better in practices and competitions? This is an easy one!

Did you know that you might be feeling sluggish on that distance run or during those mile repeats because you do not have enough water in your system? Not drinking enough water every day will cause a runner lots of problems. You should be drinking about 4 or 5 bottles of water per day.

By not drinking enough water every day - here is what you are doing to yourself: Dehydration strains the cardiovascular system by reducing blood volume. For every liter of fluid lost during prolonged exercise, body temperature rises by 0.3°C, heart rate elevates by about eight beats per minute, and cardiac output (the volume of blood pumped by the heart per minute) declines by 1 liter/min” -

(Gatorade sports science institute).

How much water do you drink each day? ANSWER:_______

You should be carrying a water bottle with you in your backpack. Refill it throughout the day! Even when the weather turns cooler, you still need to stay hydrated. This is an easy way to be proactive and take care of your body!

And while we're on the subject of bodies, the following article may help lessen some of those aches and pains you are feeling after running:

Here are a few suggestions to recover your legs:

1. Get into a swimming pool from waist down as many days a week as possible. Have fun, move around in the water for about 25 minutes. Stretch in the shallow end.

2. Schedule a massage for your legs (contact Coach Flanagan for reference). Ask mom or dad to work on your legs.

3. Drink plenty of water and eat a healthy balanced diet (See Below for food suggestions)

4. Jog gently on softer surfaces for a day or two. Even take a day off.

5. Stretch gently after a warm-up period.

6. Take an anti-inflammatory (ibuprofen, advil, etc) - but please get parents permission first!

7. See the trainer before practice!

Are there foods that can help my muscles recover faster and feel less sore?
By Stephanie Nunes, RD

YES! Eating well-balanced meals daily and a variety of foods from every food group can help.

1. Carbohydrates- Important for glycogen repletion, preventing muscle soreness, and keeping the immune system boosted. Goal is 8-15 servings/day* Power sources: Cereal, whole grain breads, oatmeal, beans, lentils, corn, rice cakes, whole grain pasta/rice, pretzels, humus, potatoes (with the skin!), etc.

2. Protein- Important to promote muscle repair. Athlete's needs may vary. Goal is approximately 75- 100 grams daily* Power sources: Eggs, lean meat, nonfat milk, tuna, tofu, yogurt, peanut butter, fish, nonfat cottage cheese, etc.

3. Fats- Important to decrease muscle soreness, decrease inflammation, and spare glycogen stores.* Power sources: Olive oil, fish (omega-3 fatty acids) 3-4 times/week, avocado, nuts, almonds, etc.

4. Fruits and Vegetables- Important to reduce damage to your muscle cells, keeps your immune system boosted, decrease soreness after workouts, vitamin C can help repair injuries, etc. Goal is 4-6 servings of vegetables and 3-5 servings of fruit DAILY!* Power sources: Broccoli, cauliflower, sweet potatoes, strawberries, tomatoes, oranges, kiwi, carrots, pineapple, peas, red peppers, bananas, blueberries/raspberries, squash, cabbage, spinach, dried apricots, tangerines, vegetable juice, mangoes, raisins, etc.

*TIP: Eat a carbohydrate source and protein source within 30 minutes after workouts to promote muscle recovery and glycogen repletion. Ideas: Bagel with non-fat cream cheese, peanut butter sandwich on whole wheat bread/fruit, left over pizza, cereal with milk/nuts/fruit, tuna sandwich/juice, sports bar, trail mix/yogurt, cottage cheese/fruit, bean burrito/cheese/tomatoes, etc.

As always, there will be some prizes for those who can answer questions about Today's Blog!

Enjoy the rest of your weekend! Don't forget to run easy on Sunday!

Coach Flanagan :)