St Francis H.S. (Sac.) Cross Country
 
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Last updated
03-03-14 09:40 PM
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St Francis HS Cross Country
runfan@msn.com
5900 Elvas Avenue
Sacramento, California
95819
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St Francis H.S. (Sac.) Cross Country
Monday, June 10

ST FRANCIS TROUBADOURS CROSS COUNTRY

Section Champions: 1989, 1990, 1991, 1998, 2001, 2002, 2005, 2011, 2012 - State Champions: 2002
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15% discount for SFHS XC runners! Free freight and free return shipping!
Links of interest: DyeStatCalJesuit XC - Mt. SAC

REQUIRED READING: Mission Statement / The Five Points / Succeeding

We have moved!

Track & field information can be found at our new location, 



SCHEDULE

Access the 2013 Cross Country Schedule (Athletic.net).
 
2013 TRACK MEET SCHEDULE
Sat-Mar 2 Sac HS Classic @ Sac State 9:45 AM
Sat-Mar 9 King/Gilbert Invite @ Granite Bay HS--F/S and Var--TBA...
Wed-Mar 13 Davis HS @ Davis HS...3:30pm-7:30pm
Sat-Mar 16-Cal Invite @ Whitney HS----TBA...
Wed-Mar 20 DRL Meet Ponderosa @ Ponderosa HS Jesuit.....3:30pm-7:15pm
Fri-Mar 22 Bronco Distance Carnival @ BV HS-Var--TBA...
Tues-Mar 26-Rio Linda Invite @ Rio Linda HS-F/S and Var--TBA...
Fri/Sat-Mar 29/30 Stanford Invite @ Stanford (Must Qualify)
Fri-Apr 5 Le Febrve Relays @ Placer HS .... TBA
Fri-Apr 5/6 Arcadia @ Arcadia HS Southern California (Must Qualify)
Wed-Apr 10-DRL Meet @ Sheldon HS...3:30pm--7:15pm...
Sat-Apr 13 BV Invite @ Bella Vista HS ....TBA
Wed-Apr 17 DRL Meet Pleasant Grove @ ARC Jesuit ....3:30PM--7:15pm
Fri-Apr 19-Woody Wilson Invite @ UC Davis-Must Quality--TBA...
Wed-Apr 24 DRL Meet Folsom @ Oak Ridge 3:30pm--7:15pm...
Sat-Apr 27-Meet of Champions @  ARC       -Must Qualify--TBA...
Sat-May 4-Frosh/Soph Sac Town Races @ Whitney HS--TBA...
Wed-May 8-Frosh/Soph DRL Championships @ Sheldon HS --3:00pm--7:00pm...
Fri-May 10-Varsity DRL Championships @ Sheldon HS --4:00pm--8:00pm...
Wed-May 15-Div 1 Trials @ Elk Grove HS--TBA...
Fri-May 17-Div 1 Finals @ Elk Grove HS--TBA...
Thur-May 23-Masters Trials @  Elk Grove HS   --TBA...
Fri-May 24-Masters Finals @ Elk Grove HS  --TBA...
Fri-May 31-State Meet Trials @ Buchanan HS, Fresno--TBA...
Sat-June 1-State Meet Finals @ Buchanan HS, Fresno--TBA ...






RESULTS

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




MEET PREVIEW


RANKINGS

SJS TEAM RANKINGS


STATEWIDE DIVISIONAL RANKINGS


OTHER RANKINGS




Logo Cross Bars2
MEDICAL TENT

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



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2011 MEET SCHEDULE (click on MEET LOGO for 2007 RESULTS)


 
    ED SIAS INVITE TROJAN INVITE ???
  SAT AUG 27 - Oakmont Invite  SAT SEPT 10 - MARTINEZ SAT SEPT 17 - FOLSOM
   
STANFORD INVITATIONAL YOLO COUNTY CHAMPIONS DELTA RIVER #1 THE OTHER MEET
SAT. SEPT 24 - PALO ALTO SAT. OCT 1 - WOODLAND WED. OCT. 5 - SACRAMENTO SAT. OCT. 8 - SACRAMENTO
   
  BRONCO INVITE  MT SAC INVITATIONAL  
  SAT OCT 15 - FOLSOM SAT OCT 22 - MT SAC   
THE CHAMPIONSHIPS
DELTA RIVER LEAGUE FINALS SAC JOAQUIN SUBSECTIONS SAC JOAQUIN SECTION FINALS CIF STATE MEET
SAT OCT 29 - SACRAMENTO SAT NOV 5 - ANGELS CAMP SAT NOV 12 - FOLSOM SAT NOV 26 - FRESNO


SJS SECTION HISTORY

Now Includes XC, Polo, Golf, and Volleyball from Fall '08
SF won Tennis, Water Polo, Div Golf, and Masters Golf in Fall '08

ST. FRANCIS H.S. SECTION TITLES BY SPORT (64)

14 - GOLF
10 - SOCCER
9 - VOLLEYBALL
7 - CROSS COUNTRY 
7 - BASKETBALL 
6 - TENNIS
3 - SWIMMING, TRACK, WATER POLO 
1 - SOFTBALL, GYMNASTICS


TOTAL SECTION TITLES BY SCHOOL - GIRLS ONLY

1. ST. FRANCIS H.S. - 64
2. DAVIS H.S. - 55  
(note: we're not counting badminton, only 4 leagues play it)

TOTAL SECTION TITLES BY SCHOOL - BOTH GENDERS

1. DAVIS - 99
2. JESUIT - 89
3. RIO AMERICANO - 66
4. ST. FRANCIS - 64
5. PLACER - 49   (updated 12/01/08)

When you join St. Francis Cross Country,
you are joining one of the winningest programs at the high school
with the greatest girls sports tradition in the Sac-Joaquin Section.
Join SF Cross Country TODAY !



COOLDOWN

+ For the new families/girls, here's some info on how cross country is scored.

" " " " " " " " " " " " " " " QU0TES " " " " " " " " " " " " " " "
"Confidence grows if we overcome our tired bodies, running harder when we want to slow down.
With confidence comes character and strength of body, will, and soul.
No one becomes a champion without training hard; one of the reasons there
are so few champions is that when the going is tough the weaker people quit."   .... Percy Cerutty

"See if you can give much more attention to the doing than to the result that you want to achieve through it.
Give your fullest attention to whatever the moment presents." .... Eckhart Tolle

"It's not enough that we do our best; sometimes we have to do what's required."
Sir Winston Churchill

" " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " "

INDEX
Recent Results - Rankings - Upcoming Schedule - Troubie Trivia - Medical Tent
Meet Schedule - Meet Previews - DyeStatCal - SAT Question of the Day


St. Francis High School
5900 Elvas Avenue, Sacramento, CA 95819, 916.452.3461, FAX 916.452.1591
Head Coach: John Ducray - ducray@sbcglobal.net - Webmaster: Joe Hartman - runfan@msn.com




 
 

St Francis H.S. (Sac.) Cross Country

 

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