2013 in review

The WordPress.com stats helper monkeys prepared a 2013 annual report for this blog.

Here’s an excerpt:

The concert hall at the Sydney Opera House holds 2,700 people. This blog was viewed about 39,000 times in 2013. If it were a concert at Sydney Opera House, it would take about 14 sold-out performances for that many people to see it.

Click here to see the complete report.

So, who on the team has relatives in Canada or Slovenia, or what former Marauder lives in either of those countries now — given that those are the 2nd and 3rd most popular visitor countries for the MXC site?

Happy New Year to All in Marauder Land…!!!

Marcus Can’t Pull Off Cold Feat at Nike South Regional

Dateline November 23, 2013, The Woodlands, TX:  At a cold, wet and muddy Nike Nike Regional 2013 Girls Championship-6South Regional, the Marcus Marauders tried but just couldn’t warm-up to the major task of pulling off a truly “cold feat” to extend their season. Nonetheless, those that ran at the Nike South Regional held today persevered through tough running conditions (race time temps between 40-45 degrees) with a persistent cold mist. Given rain in the Houston area the day before the race, it’s a wonder that conditions weren’t actually worse and more 117muddy. The course’s sand based areas proved slightly firmer than normal due to the prior day’s saturating rains.

First up, Marcus fielded a full team in the Boys’ B Open Race and placed 6th.

Next, in the Girls’ Open Race, MXC made its best showing of the day, taking 3rd.

The Boys’ Varsity finished 7th in the Boys’ Championship race.Nike Regional 2013 Open Men (13)

Due to injuries, the Girls did not field a full Varsity squad, instead running only two. Payton Brown finished 27th and Maddy Reed finished 45th.

With no qualifiers for Nike Nationals, the 2013 Cross Country season comes to a close. While the year may not have lived up to preseason promises, both the boys’ and girls teams had a very successful year as previously noted (see Regional story), with some valuable lessons Nike Regional 2013 Open Women (6)learned, friendships made, and seeds planted for the next year and beyond.

So while MXC goes into “wait for next year” mode, this year’s Marauders can hold their heads up high for a job well done under difficult circumstances and knowing that both teams hold the keys to their future success.

Nike Regional Candid  (36)For Nike South Regional Championship results go to this page, and click on the bottom of the page to see full race results: http://nxns.runnerspace.com/eprofile.php?event_id=304&do=news&news_id=196257

For best of photos from the 2013 Nike Regional, visit this page: Nike South Regional 2013.Nike Regional 2013 Boys Championship-6

We hope to see you at the MXC Banquet, Friday night, January 10th, with details to come from Booster President Elizabeth Reed.

For the 2013 Season, it’s a wrap!

Marcus Well Represented @ State Thanks to a Good Reed & Logan’s Run

Dateline, November 9, 2013 – Round Rock, TX: With just one runner in each of the Boys’ and Girls’ 5A Races at the TX State Championship this past Saturday, it would have been asking a lot of the Marcus Cross runner representatives to achieve success, especially given the difficulty of running solo sans team mates. But thanks to two outstanding performances, an 8th place finish by Maddie Reed and a 14th place finish by Logan Hendrix, both runners and MXC achieved real success at State. We congratulate and celebrate Maddie and Logan for a job well done. For results, visit this TX State CC site. 

And that means there’s one last race to run to close out the 2013 season – the Nike South Regional – details below. The exact runners and race levels are yet to be determined, but the opportunity to belt out one last tune this season in a team choral awaits. Here’s hoping for a swan song that’s perhaps worthy of a curtain call.

NOV 23 – 8 AM – Nike South Regional Championship @ Bear Creek Sports Complex, The Woodlands, TX  MAP: http://goo.gl/maps/uLI5 (aka 5505 Research Forest Dr, The Woodlands, TX 77381, in proximity of Faith Bible Church)

MXC Teams Fight Hard at Fiercely Competitive Regional

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“The Runners” as displayed on the Greek Olympic Urn.

Dateline November 2, 2013 – Lubbock, Texas: On an absolutely gorgeous race day (clear, sunny skies; extremely low humidity; race time temps in the mid-60s; and little to no wind) in Lubbock, Texas at the Region I Championship held at Mae Simmons Park, the Marcus Marauders and Lady Marauders faced a test and fight for survival.

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Running guru, model and philosopher Janet DeMannequin waxes poetic and prophetic.

In an incredibly competitive region, could either or both MXC teams find a way to finish in one of the top three spots at the Regional to extend their seasons one more week – by earning a spot to compete for a Texas Sate Cross Country Championship? No small task for either team.

At the District Championship, having placed 3rd on the Girls’ side and 2nd on the Boys’ side, each Marauder team knew it would require stringing together a number of exceptional individual performances to leap-frog  teams just from District 5-5A, let alone the rest of the teams in one of Texas’ most competitive XC Regions – in order for either team to live to run another day and punch a ticket to State.

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086While the spirit was strong and frame of mind right, the combination of the wear and tear of a long (and very successful) season and the tremendous competition present in DSC_8584Region I proved just too great for MXC to overcome.  Both teams absolutely fought the good fight, and all team members, coaches and attending family, fans and friends kept the faith. But as ably as the Marauders performed, and as proud as all fans were of the teams’ very capable performances, MXC’s best efforts on this day fell short and, 241as such, this race finishes the Marauders’ hopes for success at Round Rock for this year.

The Girls finished 4th (scoring 109 points), 39 points behind Region Champion South Lake (70), some 33 points behind second place Flower Mound (76) and 20 points behind third place Hebron (89). The latter two teams of course are Marcus’ fellow District 5-5A competitors, evidencing yet again just how strong District 5-5A is in Cross Country.

The Boys finished 7th overall (scoring 176 points), some 87 points behind first place Southlake (89), 74 points behind second place Timbercreek (98), and 66 points behind third place Keller (110). Fellow District 5-5A Hebron finished 4th with 132 points and Flower Mound finished 9th with 253 points.

To see Region I Championship Results, go to: http://tx.milesplit.com/meets/155462-region-i-championships#.UncuLnCsh8E

But there is good news to report, and hope springs eternal, even in the late Fall, for these DSC_8410Marauders. Marcus will be well and ably represented at the State Championship in both the Girls’ and the Boys’ races – by virtue of DSC_8502Maddie Reed’s 4th place Girls’ Region finish and Logan Hendrix’s 10th place Boys’ Region finish. That means there’s two excellent reasons to make the trek to Round Rock this weekend to cheer on these two Marauders who earned spots at State with tremendous individual performances. 5A Race times are Girls -1240 PM and Boys – 110 PM, with Meet details as follows: NOV 9 – State Championship – Lakeview Pavillion, Old Settlers Park, Round Rock, TX MAP:  http://goo.gl/maps/39GtQ  Official State Website for Parking and further Directions/Information: http://www.uiltexas.org/cross-country/state

We wish GOOD LUCK @ STATE to not only our own Maddie Reed and Logan Hendrix, but also the other District 5-5A competitors who advanced to State: Flower Mound‘s Zach Hamstra and Wesley Ward and Hebron’s Chase Van Voorhis as individual competitors, and the Flower Mound and Hebron Girls’ Varsity Teams. May the Course and the Force be with all of you, and may you represent District 5-5A well at State.

For the rest of the Marauders, it may well be “Wait Until Next Year”, unless Nike ranks the Boys’ Varsity team sufficiently high to extend an invite to compete in the Nike South Regional Championship in The Woodlands, TX on Saturday, November 23rd. The Girls Varsity, an excellent candidate for an invite, unfortunately may be too banged up with injuries to field a competitive elite team. As of press time, we await official news from Nike and Coach T on plans to extend the season to the Nike South Regional Meet. 

While we await that decision, a quick review of the body of evidence to support a Nike South road trip is the outstanding and very strong and successful seasons each of the Marauder teams had this year over their nine varsity and eight junior varsity Meets this season. Their body of work produced the following results against some very strong competition:

  • Boys Varsity: 4 Firsts and 1 Second
  • Boys JV: 4 Firsts, 1 Second and 2 Thirds
  • Girls Varsity: 5 Firsts, 1 Second and 1 Third
  • Girls JV: 4 Firsts, 1 Second and 2 Thirds

And just in case the 2013 edition of the Marauders teams have run their last races of the 264year, we want to say so long to our seniors who will be moving on to new races and courses next year.  A big thanks to our departing seniors for the wonderful memories you’ve provided us over your cross-country careers: 

Adam Steele, Ben Reed, Dominic Amoe, Emma Blair, Evan Lerma, Harrison Hickman, Jacob Babbidge, Megan Martin, Natalie Polei, Ross Tagaras, and Sydney Brown

May the lessons learned during your cross-country experiences at Marcus help you keep up your winning ways on the road ahead.

Good Luck MXC @ Regional Saturday; Attention MXC Fans – 1 & 130 PM Race Start Times Make Same Day Drive Doable

Since the 5A Race Times at this year’s Regional Championship in Lubbock are scheduled for 1 PM – Girls and 130 PM – Boys, this is the rare year when making the long drive to the land of Red Raiders from the DFW Metroplex — the morning of the Meet — is doable – at least for those crazy fans willing to put in the time and miles to come cheer on the Marauders and Lady Marauders.

For any crazies so interested, here are the race details:

NOV 2 – 1 PM 5A GIRLS and 130 PM 5A BOYS– Region I Championship, Mae Simmons Park, Lubbock TX  MAP: http://goo.gl/maps/oqxHZ  Street Address: Mae Simmons Park, MLK Blvd @ 24th St Lubbock TX  

Race Map and other Race Details Courtesy of TXRunning.com:  http://tx.milesplit.com/articles/114703-region-i-meet-information#.UnMlJ3Csh8E

Whether cheering from near or afar, GOOD LUCK MXC!!! 

Tight Varsity District 5-5A Competition Toughens MXC for Regional; Marcus JV Teams Win

Dateline October 26, 2013 @ North Lakes Park, Denton, Texas: The rain held off this afternoon to permit the District 5-5A Championship races and award ceremony to come off dry and without a hitch.  While the day was humid and a bit windy (17 mph), no one could complain much with the overcast skies and temperatures in the upper 60s to lower 70s at the day’s race times.

047Notwithstanding the morning 5K race, soccer games and softball tournament at the race 248site, parking seemed to have been more than manageable. And for that we thank all race fans who car pooled and were kind enough to park in the more remote parking lots. We especially want to thank all the teams’ fans for the enthusiastic 264support of all the runners who competed today and conquered the Levee.

The day’s races proved just how tight the competition is in District 5-5A with two extremely close Varsity races. Given that the three teams that earned spots today to run in the Region 1 Championship next Saturday in Lubbock, TX have been consistently ranked at various spots in the TX State top 10 polls throughout the season, it comes as no great surprise that one absolutely had to let the race officials do the math to determine how the teams placed.

In the boys’ varsity race, Hebron won the District Championship beating Marcus by a mere District 2013 Varsity Men-8 three points in a squeaker. Hebron scored 40 points, while Marcus took second place with 43 points. Flower Mound took third and the final Regional team spot with a score of 58, just 15 points behind Marcus. Flower Mound edged fourth place Coppell (97 points) by 39 points.

In the girls’ varsity race, Flower Mound won the District Championship scoring 37 058copypoints beating second place Hebron (39 points) by 2 points and third place Marcus (44 points) by 7 points. Coppell finished 62 points back in fourth place with 106 points.

For Varsity Race results, go to: http://tx.milesplit.com/meets/155414-district-5-5a-meet#.Um2drnCsh8H

While at press time scores were not available for the JV races, the Marcus JV Girls’ District 2013 JV Women-6and JV Boys’ teams both finished first.

UPDATED MONDAY OCTOBER 28TH: To see MXC Meet Results and Splits, go to the 2013 Meet Results page.  The JV Girls scored 18 points, finishing well ahead of second place Coppell (51) by 33 points, and third place Flower Mound (64) by 45 points. The JV Boys scored 22 points, beating second place Hebron (56) handily by 34 points and third place Coppell (76) by 54 points. An awesome job by both teams! :) Congratulations to Ryan Gossett and Brady Steele for being the individual District JV Champions.

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A winged Janet DeMannequin telling it like it is.

Whether or not the PR fairy showed up for runners today, for those whose competitive season ended at District, we know the competition doesn’t really end there as the next run or race always holds the promise of achieving a new 524PR.

To see photos of the Championship, go to the 2013-10-26 District Championship Best of Photos page.

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Marcus JV Girls, District Champions

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Marcus JV Boys, District Champions

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Marcus Varsity Girls, 2nd Place, and advance to Region I Championship with the third place Marcus Varsity Boys.

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And for those that will be part of the Varsity teams advancing to the Region 1 Championship in Lubbock, we know that the tough competition experienced at the District Championship will benefit and motivate you all for an extremely competitive and tough Regional Championship to earn a team spot to go to TX State Championship. May the course and the Force be with you on the road ahead. Good Luck!!!

Next UpNOV 2 – 9 AM – Region I Championship, Mae Simmons Park, Lubbock TX  MAP:http://goo.gl/maps/oqxHZ

It’s District 5-5A Cross Country Championship Time

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PREVIEW: District 5-5A 2013 Championship Shirt. Long Sleeve Tee, Dark Heather Gray with Black and Yellow Lettering. Price: $12

While there may only be six District 5-5A schools, the depth and quality of the competition among the District’s Cross Country teams makes District 5-5A one of the most competitive districts in all of Texas. At various times and in various polls, three of Texas’ top 10 HS Cross Country teams, for both Boys and Girls, have consistently resided in District 5-5A.

This Saturday, when the District’s six teams toe the line at the District Championship, each will do so with the hope of extending its season by earning the right to run at the Region I Championship in pursuit of a Texas State Championship. We encourage Cross Country fans to come out to North Lakes Park in Denton, Texas  (MAP:  http://goo.gl/maps/dkVhSaturday afternoon to root on their team’s runners and see which teams will extend their season. We also want fans to come out to celebrate the thousands of miles run by each teams’ runners, whether they be Varsity or JV, as this will be the last competitive race of the season for the vast majority of runners from each participating school.

FINAL UPDATED RACE ORDER:

1:00 p.m. VARSITY GIRLS District 5-5A Championship
1:30 p.m.  VARSITY BOYS District 5-5A Championship
2:00 p.m. JV GIRLS District 5-5A Championship
2:30 p.m. JV BOYS District 5-5A Championship
3:00 p.m. (approx. or shortly thereafter) Award Ceremony for All Races

Whether congratulating runners for wrapping up a successful cross country season or the teams that successfully start their second “Championship Season” by placing as one of the top three Boys’ or Girls’ Varsity teams, if you plan to join us at the District 5-5A Championship, we ask that you review the information provided on this website’s District 5-5A Championship – October 26, 2013 page, especially the parking tips, as the logistics for this year’s District Meet are more complicated than in past years. As such we ask for everyone’s full cooperation to help us achieve another successful and fan friendly District Championship. See you there!

Marcus Flies High at Birdville High’s Flyin’ Hawks Invitational

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Janet DeMannequin was a bit forlorn before the start of the day’s races, missing the Marcus Marauders’ leading man, Coach T. However, Coaches Brevard and Holly, and Mr D. and each of the Marauder teams, delivered a nice care package of good news to a convalescing Coach T.

Dateline October 12, 2013 – Birdville Flyin’ Hawks Invitational @ Tarrant County College, Hurst, TX: The Marcus Marauders were on a mission this Saturday – to win one for their “Gimper.” For the first time in their HS careers, the current members of Marcus Cross were at a Meet sans their head coach, Steve Telaneus, who we hope is now home from the hospital after successful hip surgery. The team’s mission was to send some good news home to a recuperating Coach T.

431And so they did. On a muggy, hot-for-October morning in Hurst, with race time temps of 80+ and humidity levels approaching 100%, the Marauders were led by Coach Brevard, with an able assist from Mr. D and Coach Holly.  And they didn’t win just one for “The Gimper” 408(formerly known as “Coach T-Immobile”, but soon to be known as “Coach T-Mobile” courtesy of his new bionic parts :) ), they won three out of four races, eking out two of their three victories by a mere point.

First up, the Varsity Girls won in an absolute nail biter by the skin of their teeth and a mere point.

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Next, the Varsity Boys met with some fierce competition, and made a very nice showing, taking 4th.

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The JV Girls were in no mood to mess around and took first, dispatching the competition  by more than a couple of points.

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Flying Hawks II 2013 JV Women-3*

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Finally, the JV Boys took first in a squeaky close shave of  a race, winning with no margin of error by a single point.

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And the “Good News” home package for Coach T didn’t end there — there were PRs to 429be had. While the number of PRs aren’t known as of press time (because we need Coach T to accumulate that kind of info for us ;) ), we’re confident that many a Marauder and Lady Marauder recorded a PR today.

But that’s not all, there’s more good news. The Marauders were truly flying high at the Flyin’ Hawks Invitational, thanks to the flight of a twin-engine phoenix or two (and of course that had everyone in a good mood and getting into the act, as evidenced by a final set of senior twins of the low-flying variety). ;)

For Meet Results, visit this site: http://tx.milesplit.com/meets/146003-birdville-flyin-hawks-invitational#.UlnuIHfaDN_

For Photos, visit the Flyin’ Hawks Photo page.

NEXT UP – the District 5-5A Championship in two weeks on Saturday, October 26th, at North Lakes Park, Denton,TX MAP: http://goo.gl/maps/dkVh  – this year at a new start time of 1 PMVarsity races first, then JV races, with the District Championship Award Ceremony shortly after the final race (3 PM-ish).

And guess who’s hosting!!! Yes, it’s time to for the MXC Village and Volunteer Army to pull together to put on another MXC hosted Class 5A District 5-5A Championship.

We’ve created a special District 5-5A Championship – October 26, 2013 event page on this website to provide important race details and parking information for all teams and fans.

However, this just in… NEWS FLASH ABOUT DISTRICT PARKING & LOGISTICS: Due to Denton Parks & Rec. Halloween 5K at the site earlier in the day (the cause of the time change) – which may not wrap up before 11 AM, MHS Course Workers will need time to set and reset parts of the District course after the Denton Parks race. Also, please note that Denton Youth Soccer Association games will be going strong throughout the day, creating a potential parking snafu at North Lake Parks. So, we’re kindly and respectfully asking all teams and race fans to: 1) not arrive before 1130 AM (Team Buses should not arrive before this time given the parking situation); and 2) use car pools – please! – meet at your school beforehand and carpool to help with parking.

Sauna-Like Conditions Prevail at Nike South Invitational

003033Dateline, October 5, 2013 - The Woodlands, TX @ the Nike South Invitational - Steamy hot and humid conditions prevailed at the Nike South Invitational this Saturday that made watching the Meet extremely uncomfortable for race fans – meaning conditions were far worse for020 all the runners. With humidity at 100% throughout the morning, you could cut the damp dense air with a knife for the first two Elite Varsity races.

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154By the Boys’ Varsity races, a wind had picked up in advance of a cooling front, but the winds brought no real respite for anyone and, when coupled with the sun that burned off the hazy humidity, the sun baking process began adding to the overall discomfort. Can you say “Finnish Sauna!!!

The day’s race conditions were certainly not ideal for anyone and it would be hard to view them as favoring any of the 205teams but perhaps those in close proximity of the Gulf that regularly train in this kind of weather. Not surprisingly, times were on the slow side as teams tried to adjust to the weather conditions and survive their races.

Despite the morning’s oppressive conditions, Marcus runners persevered and completed their 295mission of gauging themselves against some of the best competition in the State, plus a top 20 nationally ranked team from California. While the results were not exceptional, the MXC faithful hope the lessons learned at this year’s Nike South Invitational will prove invaluable as the team prepares to wrap up the regular season and approaches the District Championship at the end of the month.

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Janet DeMannequin, getting prophetic and dressing prescient for the 2013 Nike South Invitational — as wrist sweat bans were more than just appropriate, but actually essential attire at this year’s “Sweat Fest!”

The Marcus Boys’ teams placed 10th in the Elite Varsity (just 4 points out of 8th), 3rd in the Varsity Red and 2nd in the JV#1 races. The Marcus Girls’ teams placed 6th in the Elite Varsity race (just 5 points out of 4th) and 3rd and 11th in the Girls’ Varsity race. A link to race results for Nike South can be found on the 2013 Meet Results page.

To see photos, go to the 2013-10-5 Nike South Invitational Photos page.

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NEXT UPOCT 12 – 730 AM – Flyin’ Hawks Invitational @ Tarrant County College, Hurst TX MAP: http://goo.gl/maps/Uy8P  Street Address: 828 Harwood Road, Hurst, Texas 76054

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Finally, a special shout-out to Marcus Cross Country Coach Steven Telaneus — good luck this week. May everything go smoothly (we know you’re in the good hands of a smooth operator) and we can’t wait to see you back in the saddle (of the Golf Cart) again before anyone can say “District” and beyond!!!  Please don’t sweat the team details as we’ll be in the able hands of Coach Brevard while you recuperate. And the entire Marcus and TX 077State Cross Country Communities wish you the speediest of recoveries. We look forward to soon again hearing you tell all runners: “It’s a great day to race!”

HS Daze, Part III: Nap Club – the Zen & Art of the Power Nap

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Janet DeMannequin is no dummy or walking stiff when it comes to getting her beauty sleep. When she can’t get a full night’s sleep (8.5-9.5 hours), she’s one smart cat who finds time to power nap. She likes to be someone known to be regularly “caught napping.” She just wants to know when’s the next MPNC meeting!

You may not realize it, but humans are physiologically hardwired to nap.

Don’t believe me, well then I submit the links to the articles listed below for your reading enjoyment and nap time edification.

WIth HSers, especially Cross Country athletes, with yeoman farmer-like early morning practices and yet biologically possessing the natural circadian rhythms of a vampire-like night shifter, and thus living with a biological life at total odds with their school and athletics schedules, what’s a teen to do?

In our prior stories providing tips on good sleep hygiene (HS Daze: The Importance of Being Earnest about Sleep for High Schoolers, and HS Daze II: The Importance of Being Earnest about Sleep for HS Student-Athletes), we looked at the problem from a bed time story – morning glory angle. But if you can’t “oneth by night”, then why not “dueth by day”, no? So, if you can, don’t fight the urge to nap by day; rather, join the club, that is the day time Nap Club! It beats playing the caffeine game or waging a Fight Club against zzz time – for purposes of becoming a healthy, wealthy and wise HSer.

Don’t believe me (again), well then consider famous Nap Club members, like Winston 306Churchill, who used his power naps to help England and the Allied Powers win the Battle of Britain during WWII. His personal Iron Curtain dropped right after lunch each day. :)

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Not only is Janet DeMannequin “lean and mean”, but she always says: “Hey guys, don’t hesitate to lean on me when you need to catch some zzzzs!”

Then there’s these guys, and gal: Leonardo da Vinci, Napoleon Bonaparte, Thomas A. EdisonJohn D. RockefellerEleanor Roosevelt, John F. Kennedy, Lyndon B. Johnson and Ronald Reagan. Yes, a famous bunch of slouches and slackers, all of them! But they knew something that most of the rest of us haven’t quite caught on to, at least not yet. That’s the fact that a post lunch siesta is muy bien for the human condition.

So, for any of you XC runners that might be whining about how you can’t join any clubs that meet before school due to your cross country practice schedule, we submit for your consideration an idea that will look great on a college resume — an officer position in the prestigious “Marcus Power Nap Club!” Seriously, the “MPNC” could help make you a good knight who rules the day!!!

There’s a HS Power Napping Club in CT that’s been vegging out for more than 15 years now. It’s motto isn’t R.I.P, Van Winkle, but rather: Veni, Vidi, Dormici (that’s Latin for I came, I saw, I slept) {see articles below for details, even videos}.  

A student led Power Napping Club, if you can eat a fast lunch (and you don’t have that 33702_1668845206445_1396796533_31742755_3928253_n[1]goofy broken up short divided lunch schedule), could beef up your resume, get you better grades and help you run faster. Bet Coaches B, H & T might help you find the right place to meet if it does what the studies show – maximize winning and minimize injuries (see HS Daze II story about that). Now that’s a lights out, dream-team, total slam dunk that has the Sand Man rocking the cradle back at da’ crib.

338 AA 10-15-20 minute power cat nap is like pushing a human reset button. And a nap is way better for teens and adults than an afternoon cup of Joe, or any other caffeinated beverages. So, what are the key tips to a good power nap?

S-Nappy Tips:  Here’s some nap tips gleaned from the sleep expertise noted in the articles cited below:

  • Timing is Everything. Total duration of 10-15-20 minutes of zzz’s to get your body and brain from Stage 1 Sleep (just dozing off during the first 10 minutes of sleep) into Stage 2 Sleep (where brain activity slows, which is the second 10 minutes of sleep). If you nap longer than 20 minutes, you head into Stage 3 or 4 Sleep (deep REM (rapid eye movement) sleep) and you won’t wake easily or feel rested. Rather, you’ll feel groggy and tired if you sleep more than 20 minutes and don’t complete a full REM sleep cycle which typically runs 90 minutes. So, a 10-15-20 minute nap is the perfect nap time to avoid that groggy feeling. It will increase your alertness the rest of the day!
  • Short is Sweet. Set your mobile for 30 minutes or less. Experiment with what duration works best for you, and get into the habit of power napping. Practice makes perfect. Note if you go for the full 30 minutes, you’re likely to need more time to snap to and get back with it. So if you really need to go straight back into class asap, it 338would be best to take a 10-15 minute nap, no more.
  • Lay down Sally. If you can, incline, because laying down should make it easier to fall asleep quickly versus sitting up in a chair.
  • Comfy Shoes. Kick off your shoes, and get comfy.
  • Linus Knows Best. Bring your security blanket! That’s right, because your body temp drops when you sleep, your bunky can help you secure a good sleep.
  • The Art of Noise. Don’t forget to try using some white noise to block out the day – like a fan – or maybe smooth, easy listening, soothing music (a/k/a your parents musak or some low-key, boring classical stuff). ;)
  • Zero Dark 30. Find a dark room – for the ultimate Zero Dark 30, to make your personal Cabinet of Dr. Caligari.
  • Masked Man. Use an eye or face mask, or an eye pillow. They’re not just for beauty queens and your Granny Bessie!
  • Nike Time. Just do it – right after lunch.
  • Perfect Sleep Numbers. But don’t nap after 4 pm, if you can help it, except when you need an emergency z rehab session – keep those “right after school” naps to 30 minutes or less. So, set that super annoying tune on your phone to make sure you get up – no snooze button action, lest you lose sleep at night.
  • Just Right. The Goldilocks sweet spot for napping is between 1-3 pm, so overall shoot for between 12-4, and again ideally right after lunch. If you’re an early bird, a lark, you want to nap before 130 pm, and if you’re a night owl, then between 130-3 would be best.
  • I Wanna Be Sedated. Insomniacs need not apply. So skip this advice if you’re an insomniac, as you’re not a good candidate for Nap Club.
  • Driver 8. If you’ve got extra time, say on the weekend, shoot for a 90 minute nap, which will get you one full REM deep sleep cycle. But no more. Set that annoying phone tune as an alarm at 90 minutes and get up – don’t hit the snooze button.

Want to learn more and apply for an officer position in Nap Club? Start with these sleep experts’ articles welcoming you into the arms of Morpheus, the good old Greek God of sleep and dreams:

TEEN NAP INFO:

MORE S’NAPPY INFO:

NAP TAKING TIPS:

 HS POWER NAP CLUB

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Marauders Get Patriotic, Enjoy a Finely Timed Colonial Experience

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Janet DeMannequin, the sole mama of TX HS Cross Country, absolutely knows how to go the distance. Her shoe fetish for running shoes rivals Imelda Marcos’ penchant for Filipino zapatos, and she swaps them out more frequently. Janet always says “After 300 miles I wouldn’t be caught dead in yesterday’s running shoes.”

Dateline September 28, 2013 – The Colony Cougar Classic @ The Colony, TX: Despite some wet weather, the Marcus Marauders wore some big shoes today and enjoyed a soleful Colonial experience along the shores of Lake Lewisville at The Colony Cougar Classic. The force and course was with each of the MXC teams as they combined to make a Delawarean statement, with each team placing first in its race. Although sunshine patriots may have had to run for cover at times this morning, MXC stood its ground and delivered plenty of sunshine to Marcus Cross fans.

To see Meet Results, visit this TX Milesplit site webpage.

And for Meet photos, go to The Colony Invitational Photos page.

Good luck to all MXCers who qualified for next week’s Nike South Invitational.

HS Daze, Part II: The Importance of Being Earnest about Sleep for…HS Student-Athletes

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The lovely, dark and deep Jaent DeMannequin only makes stops at Sleep Station Zzzzzz-ebra after keeping all her promises to log her miles. Without adequate sleep hygiene, she would never stay as sharp as she has for all these years, earning a well desereved reputation as the best rested girl in all of TX HS Cross Country.

Last year we reminded Marcus CC student-athletes and their parents about the importance of a good night’s sleep for HSers to function well in school. See HS Daze: Importance of Being Earnest about Sleep for High Schoolers. This year, we add an important update to that advice from the body of science.

Studies show that HS Student-Athletes can maximize performance and minimize injury by getting enough sleep. (Probably no great surprise there, don’t cha know, but the importance of catching sufficient zzzz’s is not necessarily adequately appreciated by one and all, and most everyone’s execution on following such simple advice is somewhat lacking.) The Dallas Morning News reported in a Sept. 3, 2013 article The secret to teen athletes’ success might be their sleep:

‘In terms of performance-boosting tools for high school athletes, the next big thing might be a good night’s sleep. “Coaches are only now starting to focus on sleep as a key part of competition,” said David K. Randall, author of Dreamland: Adventures in the Strange Science of Sleep (Norton, $15.95). Without enough sleep, teen athletes are more likely to sustain injuries. With ample, good-quality sleep, they’re more likely to win.’

DSC_0375Winning? Avoiding injuries? Teenagers functioning more like human beings and less like zombies? Wow, that’s got to be a total win-win for everyone!

So, you ask, how much is enough sleep for a teen? Per the article:

“Adolescents need about 8 and ½ to 9 and ½ hours of sleep a night.”

100520121484And given the adolescent’s natural body clock what is the ideal time for a teen to go to bed at night and get up in the morning? Again, per the article:

‘ “Before adolescence, most children fall asleep naturally around 8 or 9 p.m.,” says Dr. William Hwang, a neurologist and sleep specialist at Methodist Charlton Medical Center. “But puberty changes a teen’s internal clock, delaying the time he or she starts feeling sleepy, often until 11 p.m. or later.” With that bedtime, teens should sleep until about 8 a.m., but according to the U.S. Department of Education, at least 40 percent of U.S. public high schools open before 8 a.m.’

So, if you run HS Cross Country for MHS, or for that matter anywhere in TX or the deep DSC_6913South/SW, or actually for any HS that has early morning practices that, let’s say, require you to report to school bright-eyed and bushy-tailed by 630 AM (getting up typically by 545 AM) five days a week, and sometimes as much as an hour before that for Saturday Morning Meets, is there anything such an accursed HSer can do? The article recommends implementing good sleep hygiene habits, such as:

‘ “Use light to your advantage,” advises Rosen, the pediatric sleep specialist. “Dim light tells the brain that it is time for sleep, and bright light says it’s time to wake.” He suggests keeping lights dim for 30 to 60 minutes before bedtime, and using lots of bright light upon waking.

Also put away the gadgets well prior to bedtime. Smartphones, laptops and iPads emit blue light, which tricks the body into thinking it is daytime.

“I think these electronics are some of the biggest factors contributing to teen insomnia,” says Rosen.’

Here’s some more Good Sleep Habits Tips for Teens per the article:

  • Lose the Red Bull. Don’t ingest caffeine after 4 p.m. Caffeine’s effects can last for several hours — even past midnight, for caffeine-sensitive teens.
  • Avoid stimulating activities late at night, such as computer games and action movies.
  • Follow a regular, relaxing bedtime routine.
  • Eat a healthy diet and exercise regularly.
  • If you nap, keep it short — less than an hour. {MORE ON THIS TOPIC TO COME IN THE 3RD INSTALLMENT OF THIS SERIES (for a nap, you really want to shoot for a short 20 [no more than 30] minute or a full 90 minute nap.)}
  • Keep your bedroom cool, dark and quiet.
  • Ban pets from the bedroom if they keep you awake.
  • Try to keep a regular schedule. “Teens may think that sleeping in later on the weekends helps them catch up, but it actually throws their body clocks off even more,” Hwang says.

Pioneer Trails 2013 (60)Although the MXC Webmaster would have gladly paid to have this message delivered to his kiddos, no funding was required to change hands here. Hopefully this bit of free advice, if followed, will pay dividends throughout the season, both on the course and in the classroom. Next, we’ll discuss the “Power Nap” and one HS’s “Nap Club!”  ~ The MXC Webmaster ~

NEXT MEET: SEP 28 – 8 AM – The Colony Invitational @ Hidden Cove Park, The Colony, TX  MAP: http://goo.gl/maps/qFVz  Street Address: 20400 Hackberry Creek Park Rd, The Colony, Texas FYI -The MXC Webmaster will not be able to attend, so if one or more of MXCers or parents or a collaborative group is/are willing to do the reporting this week, please speak up!