SENIORS AND INTERS WIN AT HOME, JUNIORS SHOWING GOOD SIGNS

Saturday was perfect weather for Cross-Country, a sunny and crisp morning saw 70 runners from Whitgift, Trinity, Oxted and Tiffin join the JFS in the 3rd League meet of the Year.

Miss Tomes - Director of Cross-Country - was back in charge and with help from Francis, Mr O'Halloran and old boy Billy from SLH we were prepared to put on a great race!

There were 4 runners to score and so the pressure was on to get our first 4 runners back.

The Junior course started on the Airfield and was 2 miles long. The Juniors found the going tough and finished behind the visiting schools but all runners are improving with every race and with the miles in their legs! Well done to all the runners and special mention to Ragu Aravinthan for his best race so far

	Name	Sc	T
10	SMITH	JF	12.54
11	EDWARDS	JF	13.11
14	GERGES	JF	13.24
17	GEORGIOU	JF	13.29
23	ARAVINTHAN	JF	13.51
26	JAYE	JF	14.15
27	PARKER	JF	14.17
30	BURNS	JF	14.50
31	ROBERTS	JF	14.57
34	FOLEY	JF	15.09
35	CARLSE	JF	15.19
38	SHANNON	JF	16.43
39	BEKIT	JF	16.44
40	ROMANOWSKI	JF	16.59

The Inters and Senior Teams both won their races, Harry Smith continued his fine form and Jacob Jones once again showed how much he has improved - well done to all, and welcome back Dan Hodgson!

	INTERS
	Name	Sc	TIME
2	SMITH	JF	12.18
6	JONES	JF	13.07
7	ERCOLANO	JF	13.22
11	WATSON	JF	15.22
12	CLIFFORD	JF	15.45
13	HODGSON	JF	17.10
	SENIORS
1	LUTAKOME	JF	13.57
3	ERNE	JF	15.40
4	DABURN	JF	15.48
7	HALFACRE O	JF	17.31
8	HALFACRE J	JF	18.10
12	McALLISTER	JF	23.00

Ricky was once again immense, and without the Galvin twins John Erne and Fabien Daburn both stepped up to the place. Oscar Halfacre bought home the win as the 4th scorer

A busy week coming up with

WEDNESDAY: SENIOR KINGS TROPHY

FRIDAY: JUNIORS AND INTERS NATIONAL CUP

SATURDAY: OXTED RELAYS

House Cross-Country

The annual House Cross Country took place on Wednesday 23rd September and it was great to the students compete for their House. It is very rare for schools to organise a whole school event of this nature so well done to all involved

The results are below plus the winners of each Year

Year 7 ran earlier in the term and so there is no photo for them!

	Year 7	Year 8	Year 9	Year 10	Year 11	6th Form	Total	Positions
Bede	4	2	4	1	3	1	15	1st
Challoner	1	4	3	2	6	6	22	4th
Fisher	2	6	2	3	1	2	16	2nd
Becket	6	5	6	4	2	5	28	6th
More	3	3	5	6	5	3	25	5th
Newman	5	1	1	5	4	4	20	3rd

Year 8: Luca Gerges 3rd, Peter Edwards 1st, Saul Harvey 3rd

Year 9

Chris Mamendyi 2nd, Harry Smith 1st, Oliver Waghorn 3rd

Year 10: Daniel Hodgson 3rd, Gianluca Ercolano 1st, Jacob Jones 2nd

Year 11: Ryan Galvin 3rd, Ricky Lutakome 1st, Alex Galvin 2nd

6th Form: Kieran Walsh 3rd, Robert Spalding 1st, Sean Munn 3rd

HOME LEAGUE RACE ON SAT 26TH SEPT

THIS WEEKEND SEES JFS HOST A LEAGUE RACE

MEET IS 9.30 AT PLOUGH LANE

FIRST RACE AT 10.00

FINISH AROUND 10.45 AFTER REFRESHMENTS 

7B	7C	7F	7K	7M	7N
Ragu Aravinthan	Alfie Smith	Fredrick Georgiou	Lewis Burns	Jonas Bekit	James Parker
Tommy Jaye	Connor Carlse	Alex Romanowski		Liam Shannon
Joseph Roberts	Oliver Brogan
	Ben Neal

Juniors	Inters	Seniors
Peter Edwards   8N Rory Mee   8C Saul Harvey   8C Luke Barclay   8K Ethan Foley   8N Luca Gerges 8B	Harry Smith   9M Gianluca Ercolano   10N Ben Brant   10C Jude Watson   9N Joseph Logue   9F Jacob Jones   10B John Clifford   9C Daniel Hodgson  10B	John Erne   11K Fabien Daburn   11M Sean McAllister   L6 Matthew Lucas   L6 Oscar Halfacre L6 Joseph Halfacre L6

GOOD PERFORMANCE AT TIFFIN

Apologies for the lateness of the report, but another very good performance from the XC squads saw the Juniors finish a close 2nd, the Inters 2nd and the Seniors again dominant in 1st place.


The Juniors waiting for the start!

The Inters and Seniors can't wait!

Cross Country Nutrition

Answers to questions you might have about fueling for the season

Nutrition is one of the most modifiable and controllable factors in athletic success, but too often it 's also the most ignored. Paying special attention to good sports nutrition, especially starting at a young age, may be the key to reaching new heights. The following are some of the questions that I've been asked, and have asked myself, through my years of training.

1) WHAT SHOULD I EAT BEFORE I RACE?

This depends first on when you eat the meal.

Let's start with the night before a morning race. It's best to have a dinner that's high in carbohydrates and moderate in fat and protein. Choose  carbohydrates such as whole-wheat pasta, brown or wild rice, lentils and beans, and whole fruits and vegetables. Go easy on foods that are oily, greasy, or very high in fiber. Also take it easy on protein, as it digests slowly. If you eat an earlier dinner and know that you'll have a tough time eating in the morning, have a small bedtime snack that has twice as much carbohydrate as protein, such as a bowl of cereal with milk. It's not necessary to overload on carbohydrates the night before, and the marathoner's practice of carbo-loading is overkill for most athletes, especially high school athletes running a 5K or shorter.

If you have at least three to four hours before your morning race, you can have a relatively large meal of up to 700-800 calories, with a minimum of 400-500 calories. Similar to the previous night's dinner, make it high in carbohydrate, moderate in protein, low in fat. Good examples of race-morning breakfasts are:

1 cup of cereal with milk or yogurt, 1 slice of toast, and 1 piece of fruit

1 medium bagel with 1 tablespoon of peanut butter and 1 to 2 cups of a sports drink

2 pieces of toast or bread, 1 ounce of lean meat of cheese, and 1 piece of fruit

These are just a few of many possible combinations. Any foods that you like and are comfortable with will work fine as long as they fall within the above guidelines.

If you only have one or two hours to eat before the competition stick with foods that digest quickly and easily, and limit the snack to 300-400 calories at the most, with a minimum of 150-250 calories. Good choices would be a granola bar or sports bar, 1-2 cups of dry cereal, a handful of trail mix and/or dried fruit, or an ounce or two of whole-grain crackers with a little peanut butter. If you're too nervous to eat solid food, nibble on snacks that are tolerable, and try drinking 2-3 cups of a full-calorie (non-diet) sports drink.

For afternoon meets, the above guidelines are appropriate, but there are additional challenges to keep in mind. The major challenge is finding appropriate foods among the many high-fat, high-sugar options that are prominent in school cafeterias. On race days, the best option is to pack your lunch with familiar foods that follow the guidelines for pre-workout meals. Good choices include a sandwich with lean meat, a small plate of pasta with sauce, even a granola bar with a bottle of sports drink. If it's longer than three hours, be sure to have a pre-race snack planned out that you can have one to two hours before.

Regardless of when your race is, eat foods that are familiar and avoid foods that are spicy, greasy, or especially high in fiber. Never experiment with new foods or food replacements (energy gels, sports bars, etc.) on race day. 

2) HOW MUCH DO I NEED TO DRINK?

This varies greatly depending on your size, sweat rate, climate, and a host of other factors. The general recommendation is to drink plenty throughout the day so that you're never thirsty. Thirst is the first sign of dehydration. You'll probably be drinking at least 2-3 liters of water per day. Leading up to races you should drink four to eight extra glasses of water the day before, another two to three glasses at least two hours before, and one or two glasses 10-15 minutes before competition. 

The majority of your fluid intake should be plain water; sports drinks can provide extra calories and electrolytes, but sodas and other soft drinks should be limited as much as possible. You'll know you're drinking enough when your urine is clear, you're using the bathroom frequently, and you're not feeling thirsty. Adequate hydration should be practiced all day, every day. Don't try to fit it all in the hour before you race, as water overload is a very real and dangerous condition.

3) WHAT SHOULD I EAT AFTER I RACE?

Post-race or post-exercise nutrition is just as important as pre-competition nutrition. Although the tendency is to celebrate and pig-out, it's important to fill up on something other than just junk food. Sports nutrition should always be a matter of what-I-should-eat versus what-I-can-eat. Eat post-exercise meals as soon as possible, preferably in the first 20-30 minutes, to refuel the body as quickly as possible. Our bodies are most receptive to replenishing our glycogen stores and repairing our muscles during the immediate time period post-exercise. In addition to replacing the fluids and electrolytes lost through sweat, focus on consuming foods high in carbohydrate and moderate in protein. Chocolate milk is a great example of a recovery food.