Grayson County Cross Country Team

It’s that time again! Run fast, run hard! Go cougars ! 🧡 💙 🏃 🏃🏼‍♀️ 🏃🏼‍♂️

Another topic discussed last week (ever speaker mentioned it, so it MUST be important! ): HYDRATION.
Kids not only learned how to hydrate and what to drink, but they also learned that the color of your urine is an easy way to tell if you are dehydrated. Check out this graph!
Encourage runners to drink more WATER!! Electrolytes have their place, but water is key.

Middle and High School athletes have participated in a mini camp this week. We want to thank Natalie Taul from Grayson County Extension Office, Deanna Wilson from Grayson County Health Department, and Dr. Bryce Meredith from Advanced Center for Orthopedics for sharing information with us about hydration, nutrition, and injury prevention. Participants are bringing home a folder with information today.

Parents: ask them what they learned and work with your runner to create a simple shopping list of staples to keep in your pantry for before run fueling and post run recovery.

Apparel time! Follow this link to order from KY Vintage Tees. Use code RUNNING for free delivery to practice.
https://kyvintagetees.com/collections/gcxc

In case of rain….. The informational meeting about the upcoming season will be held in the GCHS cafeteria at 6 pm

Due to tonight‘s forecast, there will be NO cross-country practice tonight. Stay dry ☔️

Hey High school runners! Let’s get started!

Non mandatory running (until KHSAA dead period)
Starting June 9
Tuesdays and Thursdays
6pm

Meet at the XC field

I am going to start sharing some recipes that will help our athletes with their nutritional needs so they are properly fueled, set PR's, and recover quickly. Try them out! These are from Kelsey Poulter (find her online) ~Hope

Mix all of the ingredients (below) and throw this in the oven at 350 for 20 to 25 minutes. You could bake in a small baking dish and cut them into "pancakes" or even a large muffin tin. Recipe below is for ONE, so multiply to meal prep for the week.

"I'd recommend meal prepping seven of these and eating one every morning." ~Kelsey Poulter, ClutchDay.com

Recipe (per bowl):
1 large egg
3 tbsp full-fat Greek yogurt
¼ cup whole milk
½ cup Kodiak Cakes Power Cakes mix
¼ cup vanilla protein powder
1 medium ripe banana, mashed
1 tsp honey
2 tbsp chopped walnuts or almonds
½ tsp baking powder (optional, for extra fluff)

Congrats to our senior cougar, Gabe Dennis! Run hard, run fast Gabe! We are proud of you 🧡💙

Merry Christmas from GC XC teams!! Enjoy the holidays and we hope to see you all stronger than ever next season !