Nutrition: How Much Is Enough?

About 60 percent of calories in a sports diet should come from carbohydrates.  Starches and grains contribute much to that.  Carbohydrates are the best choices for fueling your muscles and promoting good health.  It is the primary fuel for athletes and it is readily stored in the muscles for workouts.  Athletes who train hard every day need to be properly fueled to avoid glycogen depletion.    An athlete should strive to eat at least 6 to 11 servings of grains every day.  Although this may sound like an overwhelming amount of food, it's not when you understand the definition of "serving".  Six to eleven servings is only 2 to 4 servings per meal or 150 to 300 calories.    A game plan for good nutrition is the key in becoming a champion athlete. 

FLSP Track Athletes Off To A Great Start!

Congratulations to following FLSP athletes that have taken off to a great start for this indoor season:

Jenna Jordano                                  Sophomore (NWC)
Jared Delane                                     Sophomore (NWC)
Megan Bobinski                              Sophomore (Holy Cross)
Katie Bobinski                                 Senior (Holy Cross)
Lindsay Crevoiserat                       Senior (Glastonbury)
Cara Dorris                                       Senior  (Glastonbury)
Ryan Pajor                                       Senior (Glastonbury)
Aubry Palmquist                             Junior (Bristol Central)
Erika Pakalnis                                   Junior (Holy Cross)
Conner Kelley                                  Senior (Bristol Central)

The following are times and places:

Name                            Meet                                    Event Time & Place
Jenna Jordano            Remigino Invite          300m        44.8  10th
Jared Delane               Remigino Invite          55m          6.72   4th     300m  36.9  1st
Megan Bobinski        Rhody HS Clssic        1000m      3.12    4th
Katie Bobinski           Rhody HS Clssic        55m          7.51   2nd    300m  42.36 2nd
Lindsay Crevoiserat  Remigino Classic       1000m      2.52  1st  (meet record)
Cara Dorris                  Remigino Invite         1000m      2.59  3rd
Ryan Pajor                   Remigino Invite         1000m      2.34 1st   (meet record)
Aubry Palmquist        Rhody HS Classic     3200m     12:08  4th 
Erika Pakalnis             Rhody HS Classic      1600m     5:46   11th
Conner Kelley            Rhody HS Classic      3200m     10:25  4th  


Great Job on these performances!!! Keep it up the big meets are coming!!!!!

Brown Named First Team All-Conference and All-New England

Congratulations to FLSP athlete and Bryant's Sophomore running back Jordan Brown for being selected first-team All NEC Conference and Division I (FCS) All- New England.  These accolades are a tribute to all his hard work and dedication to the team and the sport!  Can't wait to start training again Jordan! 

"Training hard every day"

http://www.bryantbulldogs.com/sports/fball/2010-11/releases/20101201itjpcc

http://www.bryantbulldogs.com/sports/fball/2010-11/releases/20101126mjj1h7

Ragone Named Finalist For Ivy League Player of The Year

Congratulations to FLSP athlete and Penn's Sophomore Quarterback Billy Ragone for being selected as  one of the four finalists for Ivy League Player of The Year.  The winner will be announced on Monday December 6th in New York City.  Ragone was also voted first-team all Ivy Quarterback.  When you see the link notice his running form in one of his pictures!!!

http://www.pennathletics.com/ViewArticle.dbml?DB_LANG=C&ATCLID=205038631&DB_OEM_ID=1700

Shin Splints

As the winter sports for high school and college are upon us one of the most common injuries for winter sport athletes such as runners and basketball players is shin splints. Shin splints is caused by very small tears in the leg muscles at their point of attachment to the shin.  There are two types of shin splints:

1. Anterior shin splints - Occur in the front portion of the shin

2. Posterior shin splints - Occur on the inside (medial) part of the leg along the tibia.

Anterior shin splints are due to muscle imbalances, insufficient shock absorption or toe running.  Excessive pronation contributes to both anterior and posterior shin splints. 

Symptoms

The pain may begin as dull aching sensation after running.  The aching may become more intense, even during walking, if ignored.  Tender areas are often felt as one or more small bumps along either side of the shin bone. 

Causes of Injury

1. Tightness in the posterior muscles, which propel the body forward, places additional strain on the muscles in the front part of the lower leg, which work to lift the foot upward and also prepare the foot to strike the running surface. 

2. Hard surface running (school hallways, basketball gyms), or worn or improper shoes increases the stress on the anterior leg muscles.  Softer surfaces and shoe cushioning materials absorb more shock and less is transferred to the shins. 

3. The muscles of the foot and leg overwork in an attempt to stabilize the pronated foot and the repeated stress can cause the muscles to tear where they attach to the tibia. 

4. Rapid increase in training for speed and distance (very common in indoor track training). 

Short Term Treatment

1. Ice immediately after running, never before. 

2. Reduce mileage and intensity for 7 to 10 days; never run through pain!

3. Avoid hills and hard running surfaces

4. Assess foot strike and identify any pronation.  If so, seek correction maybe orthodics or inserts.

5. Gentle stretching of the posterior leg and thigh muscles. 

Self-enforced treatment of shin splints, as with most overuse injuries is successful in most cases. 

Long- Term Treatment

Persistent problems may warrant a visit to a sports-medicine specialist who may prescribe the following treatments:

1. Strengthening and flexibility programs to correct muscle imbalance.  These exercise should be done only in absence of pain. 

2. Orthodic devices.

3. Anti- inflammatory medications.

4. Physical therapy involving ice massage, ultra-sound, and electrostimuli to reduce pain and inflammation

The best means of prevention of serious athletic injuries is to maintain good muscle strength and flexibility. 

All athletes need to be aware of the first symptoms of shin splints.  Instead of trying to work through them just make sure you ice, stretch, and seek professional advice for any further treatment of the injury.  If an athlete decides to ignore the symptoms if could result to severe shin splints and it can end up being a season ending injury. 


 

Football: Penn Wins Ivy League; Bryant upset Robert Morris

Congratulations to Sophomore quarterback Billy Ragone (Penn) and Sophomore running back Jordan Brown (Bryant) for leading their respective teams to huge victories this past week.  These two FLSP athletes continue to put in great performances week in and week out.  Brown led Bryant to a major upset victory to league leading Robert Morris (27-21) with 138 yards rushing on 28 carries and two touchdowns.  Ragone led the Quakers to their second consecutive Ivy League Title by beating Harvard (34-14) by throwing a touchdown pass and rushing for another touchdown.  Congratulations Guys!  This is a credit to your complete dedication and hard work you two put in year round!!! The following are links on game results and highlights.

http://www.bryantbulldogs.com/sports/fball/2010-11/releases/20101113zk8ods

http://www.pennathletics.com/ViewArticle.dbml?DB_LANG=C&DB_OEM_ID=1700&ATCLID=205030276

A Busy Weekend for FLSP Runners

It was a busy weekend for six FLSP runners as they competed in New England Cross Country Championships and Junior Olympic Cross Country Championships. Congratulations to  Lindsay Crevoiserat who won the New England High School Cross Country Championships in Vermont Saturday.  The following are the runners who competed and their places. 

High School

Sr. Lindsay Crevoiserat (Glastonbury)  1st place (NE Champion)
Sr. Cara Dorris (Glastonbury) 12th place
So. Megan Bobinski (Holy Cross)  99th

* There were 255 finishers in the race. 

Prep School

So. Sara Iannone (Taft) 20th place
Fr. Samantha Glass Hotchkiss) 21st place

Junior Olympics

13-14 yr old (youth) division 
Colleen Iannone  21st place

*Top 25 advance to regionals

These girls are not done yet.  Lindsay and Cara will run in the Nike Regional Championships.   Sara and Megan will compete in the Foot Locker Regional Championships.  These races will be held on Thanksgiving weekend. 
Colleen Iannone advance to the USATF Junior Olympics Cross Country Championships in Rhode Island on Sunday November 21st. 
Congratulations to all the girls for a successful season.....and its not over yet!!!