Knoxville JHS Blue Bullets Cross Country

You will be able to follow our/ your runner’s personal race results during the season on our team website and also on Athletic.net. Those of you involved in Track this past season should be familiar with this website. It’s a great website for tracking progress and it also ranks each athlete according to class, state, and national standing. If you have an account from Track Season, you simply need to follow the XC team page or click on the Team Code link at the bottom. If you do not already have an Athletic.net account, it’s free to create once you click on the Team Code.

Team Code link: https://www.athletic.net/join-team/DZ7LXB5SW

Get prepared for the summer and the Fall Cross Country Season.

Take the best care of your feet as possible.

Bring the attached flyer into Drew or Amy @ 6140RUN for a TEAM DISCOUNT on a pair of running shoes. Take a few minutes to have your student’s feet and stride analyzed for a match to the perfect pair of running shoes.

Due to multiple requests by team members, I’ve been asked to share with you my Oatmeal Energy Ball recipe. My boys eat these about 45 minutes before each meet for an extra shot of Runner-Friendly energy. They are much cheaper and better for you than Gatorade gummies and other pre-race products.

So, here goes:

In a mixing bowl, combine and lightly mix:

1 cup old-fashioned or steel-cut oats
1/4 cup plain instant oats
1/2 cup ground flax seed
1/8 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp ginger
1/4 cup banana chips (i put them into a baggie and smash them up so that its easier to mold into the ball shape)
-—-I’ve also used raisins, dried mango, dried cranberries, etc…. these all work fine but change the amounts in order to keep them intact…………….

lightly mix dry ingredients just by folding with your hand.

add:

1/2 cup smooth creamy peanut butter, nutella, or sun butter
1/3 cup organic honey

Mix all ingredients evenly with a wooden frosting spoon.

You may have to adjust the dryness of your mixture by either added a bit more honey or oats to get to your preferred consistency.

You can put mixture into fridge for 10 minutes if you would like or you can roll them into balls immediately.

If you wet your hands with water bdfore rolling, it will cut down on the honey sticking and make them easier to compact (an old trick from my Grandma)

This recipe will produce 14-16 balls, depending on the sizes you make.

I give the boys 3-4 for a serving before racetime (again, depending on the size of each one.)

I pre-portion them into baggies and keep them in the fridge until Race Day. They stay just fine for 4-5 days.

Prepare…………Eat…………..Enjoy!!!