ST FRANCIS TROUBADOURS CROSS COUNTRY

Section Champions: 1989, 1990, 1991, 1998, 2001, 2002, 2005, 2011, 2012 - State Champions: 2002
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INDEX
Recent Results - Rankings - Upcoming Schedule - Medical Tent
Meet Schedule - DyeStatCal - Jesuit XC - Mt. SAC
2011 XC RESULTS - TRACK PAGE

REQUIRED READING: Mission Statement / The Five Points / Succeeding at St. Francis

2008 Results - 2007 Results - 2006 Results - 2005 Results - 2004 Results

SJS TEAM RANKINGS


STATEWIDE DIVISIONAL RANKINGS


OTHER RANKINGS

Team resource area for pertinent nutrition and medical info

+ Iliotibial issues  ...from Coach Tom
+ More on Iron ...from Elicia Fernandez
+ Iron Fact Sheet ... from Kim Anderson
Thanks contributors.

HIGH IRON FOODS: There are several good sources of iron including: beef, fish, poultry, eggs, whole grains (such as oats, bran cereal and wheat germ). Other good sources include fortified breads and cereals, dried fruit (such as dates and raisins) and beans (like pinto, navy, black, great northern, etc.).
These sources are better absorbed with foods high in vitamin C (such as citrus fruits and juices, berries, broccoli, cantaloupe, peppers, kiwi, tomatoes and potatoes).
A high iron dish that is easy to make is chili.  The vitamin C from tomatoes and bell peppers aids in the absorption of iron from the beans.  source

+ IRON DEPLETION: WHAT YOU NEED TO KNOW 7/06
Why not get tested? What do you have to lose... except your season.
+ DOs & DON'Ts OF SPORTS NUTRITION
+ IRON NEEDS IN ENDURANCE RUNNERS from NC State
+ Track for Teens... and its benefit from estronaut.com
+ Info on Anemia - Iron deficiency is a common problem with female runners.
   Article Highlights
   Get Tested.... Eat Food High in Iron (Red Meat, Pork Chops, Raisins, Spinach, Apricots, etc.)
   Using Iron Supplements??... Take with Vitamin C for best absorption.

Any good health studies or links?? Send 'em in. - Archives of all past stories


VERY IMPORTANT
1. The Coaches STRONGLY suggest that each SF XC runner get a blood test for IRON LEVELS...Make sure to ask for the FERRITIN level with the same test...Teenage girls and especially teenage runners (athletes) are at a greater risk than most...PARENTS--My own daughter was diagnosed with Iron deficiency (anemia) when she was a sophomore at SF...I noticed something was wrong when watching her play BB...It finally dawned on me that she might be low on Iron...I was right...It took more than 6 weeks to get her back on track...

2. Please get plenty of Iron and Calcium daily with their foods...Vitamin C helps absorb the Iron better...Calcium inhibits the Iron absorption when taken at the same time...CAFFEINE is a big NO from the coaches...Especially energy drinks...GOOD OLD FASHION WATER, MILK, A RECOVERY DRINK AFTER PRACTICE, BUT NOT ALL DAY LONG...ONCE IN A WHILE A DIET 7UP OR SPRITE WON'T HURT...That is what the coaches recommend...

3. The body heals and recovers the best during SLEEP...The girls need to get lots of sleep...What more can be said...
Coach John, Tom, and Megan