Newsletter for July 7, 2008 
Hi Everyone,
We want you back!  
Part of the greatness of our program has always been the cross town kids coming together to run on one Cross Country team, its been this way for 22 years that I've been involved with Cross Country. The bonds that the children make by running on the Storm Cross Country program is like no other, they last a lifetime! I know this from experience! My own children, now grown still have contact with the friends they made while running in cross country.
The dynamics of this sport and friendships built during just one season of cross country last forever. 
Regardless of what club you run for during Track and Field you can run for Storm during Cross Country. Don't let anyone tell you otherwise! When the Cross Country season is over we want you to return to your local area Track Club.

If you ran for Storm Cross Country in the past please return. This program will be the same this year as it has been in the past. We have very experienced coaches and many have pledged to return for the 2008 cross country season. 
Sign-ups - We are accepting signups for our 2008 Cross Country Program. You can download the paperwork by clicking the following links: Sign Up Paperwork & XC Parent Handbook,  2008 Cross Country Flyer
Features: Valley Youth Conference Competition with meets in Santa Clarita Valley, Simi Valley, San Fernando Valley, & Ventura County. (See schedule on our website)
Athletes eligible for Valley Striders Post Season, with possibility of competing for the National Junior Olympics Cross Country Championships.   Team Awards Banquet at Santa Clarita Sports Complex. 
Paperwork can be dropped off at Summer Series XC races held on the Track at COC Starting this Thursday evenings 6:30 pm - 7:30 pm (race starts at 7:00pm). Please see David Summer or Alan Bingham Or at my home, or mailed in, please follow the instructions in the paperwork packet.
Our first day of practice will be on August 4th at Heritage Park 6:00 PM, near the tennis courts/picnic tables.
Thank you 
Alan Bingham

A few Quoted from Local High School Coaches about our program:
"Go Storm!

You know it's a good club when you watch a high school state championship and the only youth track club they mention during the whole FOX telecast is the Storm.

It happened during the 3rd lap of the girls 3200m when Tom Feuer was talking about Kaylin Mahoney:
"...And Mahoney as a member of the Santa Clarita Storm Club came right in as a freshman at Saugus..."

Saugus HS has benefited greatly from the Storm Cross-Country program in both talented athletes and even more importantly, talented coaches.

I fully endorse the Storm Program and if I had kids that's where I'd send them!
Rene Paragas"
"I do not know much of the history of the youth programs in the SCV. But, I do know the qualities of the runners that come to Valencia High School Cross Country from the Storm and other youth programs in the SCV. They are strong, confident, not burned out and show a very good all around preparation to start their High School running career and still think running is fun. I am so impressed and feel blessed to have kids come in our program with the influence of such coaches as the Nelson's and Bingham's.

I hope parents that want to change and move on from a successful program think carefully the price their children might be paying by leaving such a proven influence, indicated by success year after year. Yes, the athletes should come first and I respect coaches that know they are here for the kids, not the other way around.
Respectfully - Pat Connelly" 

Summer Sweat and Salt
By Cathy Feiseler, MD
Summer is here with all of its heat and humidity. Stories about heat stroke and dehydration are in the news. Then, in contrast, you hear a story about a runner who became hyponatremic (low sodium in the blood) and died from drinking too much water. What's a runner to do?
For years you have heard that it is important to remain well hydrated, especially during exercise. Dehydration impairs the function of all body systems, putting the runner at risk for problems ranging from poor performance to heat stroke and death. Water is a great fluid replacement drink... to a point. It is possible to drink too much water and basically dilute the body's levels of electrolytes, especially sodium. This said, it is important to remember that dehydration is a much more common occurrence. Thirst is a poor indicator of hydration status; you may be 1-2% dehydrated before you experience thirst.
So, what are you supposed to drink? When you are not exercising, water is fine. During exercise lasting less than 60 minutes, water is a suitable drink. Longer runs are when things get somewhat unpredictable.
People sweat at different rates, ranging from a half quart up to 4 quarts of fluid lost per hour. Several factors determine rate of sweat. Some people have more sweat glands, so they produce more of this fluid. Heat and humidity greatly affect the rate at which sweat is produced. Level of fitness also plays a role; as the body adapts to exercise, especially in a warmer environment, it produces greater quantities of sweat during exercise, as an adaptive response to the heat that is produced by the exertion.
How do you figure out how much sweat you produce? Weigh yourself before and after a run. Each pound that you have lost represents a fluid deficit of 16 ounces. If you ran for 30 minutes and lost 1 pound, you can work on the premise that you lose about a quart (32 ounces) of fluid each hour. Plan on drinking an adequate amount of fluid during longer runs to account for this. This is a rough guide, since the weather, especially humidity, will affect the rate of sweat production on any given day, but it should put you in the right ballpark.
The concentration of sodium is also extremely variable. Often, as the body adapts to exercise in the heat, the body produces greater quantities of less concentrated sweat. Despite this adaptive response, some people seem to produce salty sweat. Their shorts and skin are crusted in white following a workout.
So what is an appropriate replacement drink... sweat? There are a number of sports drinks on the market that contain electrolytes (e.g. Gatorade, POWERAde, AllSport). These drinks also contain carbohydrates in a 4-8% concentration to improve taste and supplement the decreasing supply of this energy source in your body during exercise. Replacing carbohydrates becomes increasingly important as running exceeds 60 minutes. The concentration of carbohydrates in the sports drinks does not compromise the absorption of fluids in the gastrointestinal system. More concentrated sources of carbohydrates, such as orange juice, will slow the absorption process.
What about all of the other additives in some sports drinks? A combination of carbohydrates and protein in a 4:1 ratio (like Accelerade) has shown promise in improving endurance when compared with carbohydrate only drinks. The protein stimulates insulin, which is involved in the transport of energy into muscle and in the conversion of glucose into its storage form, glycogen. Carbohydrates stimulate insulin, but ingestion of increased amounts will decrease absorption of fluids from the gastrointestinal tract. The addition of protein enhances the effects of insulin, according to several studies.
Vitamins and minerals have been added to some sports drinks. Unless your diet is deficient in these substances, they probably do not improve performance. The amounts of these substances in sports drinks do not cause any problems.
Some drinks contain supplements; typically, the amounts present are lower than the doses recommended to achieve their purported effects. Be careful with supplements; not all of them are safe (for example, recent concerns about liver failure with use of kava-kava). Research these substances before you consider using any of them. Enjoy your summer running by staying well hydrated. Find a drink that works well for you and drink up.
Warning signs of dehydration
Excessive fatigue
Symptoms of Hyponatremia (listed from least to most severe)
Dr. Cathy Fieseler is the RRCA Sports Medicine Committee chairperson. If you have questions for Dr. Fieseler you can write her at
Santa Clarita Track Club
27900 Youngberry Dr
Santa Clarita, California 91350