ST FRANCIS TROUBADOURS CROSS COUNTRY
Section Champions: 1989, 1990, 1991, 1998, 2001, 2002, 2005 - State Champions: 2002
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INDEX
Recent Results - Rankings - Upcoming Schedule - Medical Tent
Meet Schedule - DyeStatCal - Jesuit XC - Mt. SAC
2008 XC RESULTS - TRACK PAGE
REQUIRED READING: Mission Statement / The Five Points / Succeeding at St. Francis

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Dear SF XC Parents and Scholar/Athletes, 

RE:  Summer and Fall XC News and Firework Booth Help

We will only have one XC Camp this summer...That camp will be in August at Lake Tahoe, near Tahoe City...Same place as usual...Camp dates should be August 6,7,8, & 9...Cost- approx. $150.00...If someone wants to organize another camp in June, that would be fine with me...Just let me know and I can help get the word out...

We should have a very good and exciting XC team for 2009...For the best individual success of everyone, continuing to train very soon after the conclusion of track is the way to go...To much down time only will slow your progress for improving and risk getting injured if you try to come back to fast...Fun runs for conditioning will start in early June...I would like to get more hill work in this summer for the team...More info later...

*****Coach Tom and I could use your help again in the firework booth again this summer...Hopefully, you will volunteer for a few hours...You can earn parent hours for your help...Dates--June 28th--July 4th...The last 3 days are the most busiest time in the booth...That is when we need the most help...The booth will be open from 9:00am--9:00pm...We will schedule 3 hour shifts...Please, keep us in mind this summer...Thanks...Coach  John  SF  XC  T/F 
GO  TROUBIES 
...Coach  John  SFHS XC

Nicole signs with UC Irvine!

POST-SEASON XC RACING
Sat Dec 13 - USATF XC JUNIOR OLYMPICS - Virginia
    Susan, Leah, Camille set to compete at Junior Olympics in Richmond, VA
    Event Page - Results -
Sat Dec 6 - FOOT LOCKER WEST - Walnut CA
    Nicole, April, Maureen race at Foot Locker West at Mt SAC
    Race 11 - Nicole finishes 34th in the ultra-fast West seeded race.  It was a great race... 19:41
         One of her race competitors was Jordan Hasay, 4-time state XC champ
         Nicole finished ahead of the California State D3 Champ Sammy Silva
    Race 9 - April is 27th out of 72 in the West Region Frosh/Soph race... 21:00
    Race 5 - Maureen is 36th out of 124 in the Junior grade race... 21:38
    The girls ran a full 5k... about .15 miles further than the Mt SAC Invitational.
    Results Page - Nicole Pic - Maureen Pic - April Pic - Team Pic
Sun Nov 30 - REGION 14 USATF XC - Folsom CA
     Susan, Leah, and Camille help their Youth Girls team qualify for national Junior Olympics
     Results - Susan Pic - Leah Pic - Camille Pic

HIGH SCHOOL CHAMPIONSHIP MEETS
Sat Nov 29 - STATE XC MEET - Fresno CA
   Nicole finishers her SFHS XC career in style!
   Nicole races to a PR and the fastest SF time ever at the State Meet... 18:33, 24th place
   Div 2 State Results - Nicole Pic - Dyestat State Meet Coverage 
   Nicole now owns four of the top five fastest Troubadour times at the State Meet and PR'd at
        every state meet, which is uncommon on the girls side and quite an accomplishment.
TOP 5 TROUBADOUR TIMES AT STATE 1999-2008
1   18:33 SR  Nicole Mendoza 2008
2   18:34  JR   Nicole Mendoza 2007
3   18:39   SO   Nicole Mendoza 2006   
4   18:50   SR   Christina Sanchez 2002
5   19:07   FR   Nicole Mendoza 2005
Sat Nov 15 - SECTION FINALS - Folsom CA
     Section Results - FS JV Var 
Sat Nov 8 - SUBSECTIONS - Angels Camp CA
     Subsection Results - FS JV Var
Sat Nov 1 - DELTA RIVER LG FINALS - Folsom CA
    

2008 NorCal XC Results Summary:  (red=St. Francis was there)
Reno Twilight  -  Willow Hill Relays  -  Rocklin Thunder  -  Lagoon Valley -
Ed Sias Invite  -  Nevada Union  -  Trojan Invitational  -  Bret Harte Invitational -
Woodbridge  -  De La Salle  -  Yuba City  -  Stanford  -  Yolo  -  West Valley -
Clovis  -  The Other Meet  -  Roughrider  -  Bronco  -  Mt. SAC  -  Delta River Finals -
Subsections FS JV Var  -  Sections FS JV Var  -  State Meet 
Foot Locker West April Maureen Nicole  -  Jr Olympics (VA)   

TROUBADOURS RUNNING IN COLLEGE
Stephanie Bolce '07   University of Portland
Katie Bolce '08   Sonoma State University
Sarah Bolce '08   Seattle University
Kathernine Enabnit '08  University of North Dakota
Meghan Enabnit '08   University of North Dakota  
Maggie Lloyd '08  MIT (Mass. Institutute of Technology)
Nicole Mendoza '09 UC Irvine 

 

 

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