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Dr. Pribut's Running Injuries Page

Posted by Ralph Casas at Dec 8, 2001 4:00PM PST ( 0 Comments )
Find out the latest information about running injuries.
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Blister Prevention

Posted by Ralph Casas at Dec 8, 2001 4:00PM PST ( 0 Comments )
Blisters

Blisters

Blisters are a condition that can lead to infection if not properly treated. They're not only extremely painful, they also can affect your running form and may seriously disrupt your training for a few days. A blister that becomes infected may take several weeks to heal. There're several reasons runners get blisters.

  • Wearing new shoes.
  • Wearing shoes that don't fit well.
  • Coming back from a lay-off of more than a few weeks.
  • Beginning a new type of training, like speed-work for instance.
  • Feet that sweat a lot.
  • Running without socks.

Friction causes blisters. Blisters can occur anywhere on your foot, but they're most likely to develop on the ball of your foot or your toes. Because they can become infected if they're opened and exposed to germs, you should avoid "popping" blisters.

Unless a blister begins to tear, it's best left alone. If you're experiencing pain, try covering it with a soft blister pad. Because the pads are shaped like a doughnut, they help take pressure off the blister itself. Blisters can take a long time to heal; don't be discouraged if it takes as long as a week to ten days.

If a blister starts to tear, you should carefully open it to protect the new skin underneath from germs. Here's how:

  • Carefully and completely cleanse the area with soap and warm water, then follow up with an antiseptic liquid
  • Sterilize a small scissors by passing them through an open flame or immersing them in alcohol. Use the sterilized scissors to gently cut away the top part of the torn blister.
  • Gently apply more antiseptic liquid and an antiseptic cream to the soft, new skin.
  • Cover the new tissue with the piece of blister you've cut off.
  • Cover the entire area with a sterile dressing.
  • If the blister becomes more painful, or starts to get red and warm around the edges, see a doctor as soon as you can.

Avoiding blisters is easy if you follow the following tips.

  • Before you put on your socks, rub petroleum jelly (Vaseline) on the areas that blister frequently.
  • Dust the insides of both your socks and your shoes with talcum or foot powder.
  • Wear blister-free socks, or two pair of socks provided they don't wrinkle.
  • Make sure you don't have wrinkles in your socks; they should fit snugly around your foot.
  • Wear shoes that fit properly.
  • Always wear socks when you run.
  • If you get any "hot" spots, make sure you cover them with Vaseline or moleskin so they won't develop into a blister.
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Water or Soda???

Posted by Ralph Casas at Dec 8, 2001 4:00PM PST ( 0 Comments )

Water

  • 75% of Americans are chronically dehydrated. (Likely applies to half the world‘s population)
  • In 37% of Americans the thirst mechanism is so weak that it is often mistaken for hunger.
  • Even MILD dehydration will slow down one‘s metabolism as much as 3%.
  • One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study.
  • Lack of water is the #1 trigger of daytime fatigue.
  • Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
  • A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

Are you drinking the amount of water you should every day?

COKE

  • You can put a T-bone steak in a bowl of coke and it will be gone in two days.
  • To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the "real thing" sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous China.
  • Pour a can of Coke down your sink, not diluting it with water, let it set the night and it will work as good, if not better than Drano!
  • To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.
  • To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.
  • To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
  • To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

For Your Info

  • The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.
  • To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

Now the question is, would you like a glass of water or coke?

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2001 Cross Country Banquet

Posted by Ralph Casas at Dec 2, 2001 4:00PM PST ( 0 Comments )
New Page 2

Over 150 people gathered at the Amada Club to acknowledge the athletes who made the 2001 Cross Country Season the best ever.  To begin the evening, a special video tribute was shown in honor of the graduating Seniors: Christina Bird (4 years), Jason Cabalitan (2 years), Neil Flaiz (4 years), Crystal Hare (4 years). Amber Morrison (4 years), Alisa Sanchez (4 years), and Gretchen Witowich (4 years).  Awards were also given to individual athletes for their academic excellence and athletic achievements, and, of course, to the Suburban League Champion Girls Varsity and J.V. teams.  Making the presentations were La Mirada City council members Hal Malkin and Bob Chotiner, Norwalk-La Mirada School Board members Richard LeGaspi and Pauline Deal, La Mirada High School principal, Andrew Huynh and Athletic Director Kim Brooks.  Mr. Brooks, commenting on the rigorous training Cross country athletes endure, made the observation that, "what other sports do for punishment, cross country runners do for fun!"  Congratulations to all the athletes who competed on the 2001 Cross Country Team.  Click here for a summary of all the award recipients.

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2001 Cross Country Season Summary

Posted by Ralph Casas at Dec 2, 2001 4:00PM PST ( 0 Comments )
2001 Awards New Page 2

2001 Cross Country Achievements:

Head Coach: Ralph Casas
Assistants: Lisa Harris & Rigo Gutierrez

Boys Varsity: Suburban League — 3rd Place
 Record: 7 - 5

  • Roadrunner Invitational — 3rd Place

  • CIF-SS Championship Qualifiers

  • CIF-SS Prelims — 13th Place

Frosh-Soph Boys: Suburban League — 2nd Place

  • Roadrunner Invitational — 1st Place

Freshmen Boys: Boys Division II Freshmen Sweepstakes Champions: Mt. SAC Invitational

  • Central Park Invitational — 1st Place

  • Mt. SAC Invitational — 1st Place & CIF Division II Sweepstakes Team Champion

Girls Varsity: Suburban League Champions 1st Place (20 points)
League Runner-up: Gretchen Witowich
League 3rd Place: Amanda Stephens

  • Record: 12 - 0 (Dual Meets: 15 Wins - 0 Losses)
  • CIF-SS Division II Championship Qualifiers (10th consecutive year)
  • CIF-SS Division II Prelims — 5th Place
  • California CIF Scholastic State Championships — 5th Place

  • CIF-SS Division II Seeding for CIF-SS Prelims: 15th Place Team

  • Roadrunner Classic — 2nd Place

  • Central Park Invitational — 3rd Place

  • Mt. SAC Invitational — 4th Place

  • Fastest La Mirada HS Girls Team Time: 101:37

  • Fastest La Mirada HS Girls Team time at Mt. SAC: 102:43

J.V. Girls: Suburban League Champions — 15 points (1999, 2000, 2001)
 Record: 12 - 0
J.V. League Champ: Crystal Hare
La Mirada: Top Ten Places

  • Roadrunner Classic: 1st Place
  • Central Park Invitational: 1st Place

  • The Great American Road Race – Great Race of the Great Bay — 5th Place

  • Mt. SAC Invitational — 4th Place

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2001 Season Award Winners

Most Valuable Runner

The athletes voted by their teammates to receive the “Most Valuable Runner” Award proved to be the “heart” of the team throughout the season. They were consistently among the top runners and recorded the fastest overall times. In voting for this award, the team was asked to consider those runners who ran well under pressure and came through for the team in the big races.

The finalists on the girls team are:

  • Amber Morrison, Gretchen Witowich, Amanda Stephens, and Audrey Serratta.
  • Boys finalists include Dag Tesfaye, Nathaniel Moore, Neil Flaiz and Alex Foster.

Winners:

Boys: Dag Tesfaye & Nathaniel Moore

Girls: Amber Morrison & Gretchen Witowich

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Coaches Awards

Everyone is eligible for the “Coaches Award.” It is given to the athletes who demonstrate consistent effort, outstanding attitude, a willingness to push their limits to the extreme, and a commitment to improving not only themselves, but to improving the entire team.

The athletes who received this years award participated in all fund raisers, attended and completed 99% of all the workouts and practices, and demonstrated a passion for the sport that far exceeded expectations.

These are the types of athletes that make the La Mirada H.S. cross country team competitive at all levels. We are honored to confer this years awards on . . . .

Winners:

Boys: Jason Cabalitan

Girls: Amanda Stephens

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Rookie of the Year

The “Rookie of the Year” award is given to the freshman or new runner whose effort and natural ability enabled them to excel above and beyond common expectations. This year’s group of new runners is exceptional and includes many people who worked hard and were talented enough to earn the award.

The stand outs—and the runners who received votes—are Jessica Jorrie, Sonia Linares, Jackie Martinez and Cynthia Mata on the girl’s team and Jared Bird, Mario Perez, Nathaniel Moore, Belter Neill and Calvin Guerrero on the boy’s team.

Winners:

Boys: Nathaniel Moore

Girls: Jessica Jorrie

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Most Improved

The “Most Improved Runner” award is given to the second or third year runner whose work ethic at practices and races resulted in significant improvements in race times and earned multiple PR’s. This year a large number of runners improved their times, received votes and are eligible for the award.

They include: Joy Jure, Gretchen Witowich, Vanessa Thomas, Jackie Serrata, Christina Bird and Amber Morrison on the girls team, and Alex Foster, Jason Cabalitan, Chet Kimball and Dag Tesfaye on the boys team.

Winners:

Boys: Alex Foster

Girls: Vanessa Thomas

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Most Inspirational

The “Most Inspirational Runner” award is given to the athlete who, in addition to a strong commitment to the team, displays and possesses an ability to motivate and inspire their teammates by their effort. These are the athletes who help to keep the environment around the team positive and upbeat.

The athletes who received votes are: Crystal Hare, Amber Morrison, Alisa Sanchez, Joy Jure, Vidi Acosta, Ana Poblet and Christina Bird on the girls team, and Neil Flaiz, Jason Cabalitan, Mark Casas, Freddy Ramirez, Jared Bird, Jim Palmer and Alex Foster on the boys team.

Winners:

Boys: Mark Casas

Girls: Alisa Sanchez

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Excellence Awards

These special awards are presented to the athletes who give their best effort at all times. These runners rarely complain and are known to their coaches for their hard work and persistence. They are the types of athletes that somehow get overlooked until they surprise everybody by their distinguished performances!

They are recognized tonight for their perseverance and great attitudes.

  • Viridiana Acosta
  • Josh Barber
  • Jared Bird
  • Marlene Guerrero
  • Daniel Lee
  • Sonia Linares
  • Kyle Mason
  • Cynthia Mata
  • Sergio Meza
  • Jennifer Minero
  • Josh Osborn
  • Tara Palmer
  • Jennifer Perez
  • Mario Perez
  • Ana Poblet
  • Freddie Ramirez
  • Chris Valdez
  • Kendal Van Wuyckhuyse

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Scholastic All-CIF winners

Varsity level Student-athletes maintaining a minimum 3.50 GPA during their season of sport competition will be honored with the Scholastic All-CIF award. Grade point averages must be calculated to three places (e.g. 3.64) and based on a 4.00 scale (unweighted only).

Individuals need not advance to the state championship level to qualify as a Scholastic All-CIF winner. Competition during the season of sport is the requirement, along with meeting all eligibility requirements of the CIF.

  • Bird, Christina
  • Bird, Jared
  • Cabalitan, Jason
  • Hare, Crystal
  • Morrison, Amber
  • Serrata, Audrey
  • Sanchez, Alisa
  • Stephens, Amanda
  • Witowich, Gretchen
  • Jorrie, Jessica
  • Jure, Joy
  • Thomas, Vanessa

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2001 Athletes Of The Week

Week 1: Nathaniel Moore & Amanda Stephens
Nathaniel and Amanda are examples of athletes who refuse to accept anything less than the best.

  • Amanda, a second year varsity runner, took a chance by leaving the country for 3 weeks over the summer. But, within a week of her return, she put in a 50 mile week! Slowly and methodically, just like her running style, Amanda is returning to the front of the pack-a place she knows she belongs.

  • Nathaniel’s philosophy of running is this: “Give everything I've got until I drop!” As a freshman, Nathaniel has a long way to go to be an elite front runner. He’s well on the way there, however.

Week 2: Amber Morrison & Jim Palmer
Both of these athletes demonstrate what La Mirada Cross Country is all about: HARD WORK and DETERMINATION.

  • Amber, team captain and four year runner, set high standards for herself and her team and NOTHING will stop her from achieving those goals. Her focused ambition is what drives the entire girl’s team this season. Amber may be the fastest girl in LMHS Cross Country History!

  • Jim, a first year runner, has dealt with the frustration of running in the back of the pack. His drive and determination have allowed him to move closer and closer to the type of athlete we all know he can be.

Week 3: Cynthia Mata & Mario Perez
 Cynthia and Mario, both in their first season with the cross country team, are the types of athletes that somehow get overlooked until they surprise everybody by their outstanding performances!

  • Cynthia, a rookie in her junior year, ran her first varsity race this week and performed very well. Her tenacity and drive have been inspirational to anyone who cares to notice. We look forward to a great future for this hard working athlete. Well done, Cynthia!

  • Mario seems to do what needs to be done to accomplish his goals. Although LM cross country teams are blessed with many hard workers, Mario is the poster boy for the overachievers. Driven to succeed, he pushes himself to his limits each and every day.

Week 4: Jared Bird & Gretchen Witowich
Both Jared and Gretchen have consistently been the 3rd or 4th runner on the varsity teams this season.

  • This is Gretchen’s fourth season with the cross country team. From her early days as a freshman, not knowing yet what she was getting in to, Gretchen displayed the commitment and work ethic necessary for a varsity level runner. She brought her PR down to 21:03 this week and is hoping to break 21:00 soon.

  • Jared, a freshman, is no stranger to running or to La Mirada XC. In his first season he has already surpassed many older runners. His drive and determination will make the LMHS boy’s Cross Country team a force to be reckoned with.

Week 5: Jackie Serrata & Freddy Ramirez
Both Jackie and Freddy have trained diligently all season and are ready to peak for league finals!

  • Jackie finally broke through this week with a new sub 24 minute PR. Her determination to achieve her goals is in the tradition of all the great LMHS XC runners of the past. With competitors like Jackie, LMHS will continue to have a successful program.

  • Freddy has been consistent since the first day of summer training. He is on the verge of breaking the “19-minute” barrier and hopes to help his team qualify for CIF.

Week 6: Eunice Lee & Belter Neill
Both Eunice and Belter have come on strong the second half of the season and are two reasons why La Mirada will continue to have a strong program next year!

  • A rookie in her junior year, Eunice is the only runner to PR at Mt. SAC this year. Continued hard work will allow Eunice to peak just in time for league finals. Great effort Eunice!

  • Belter, a freshman, pushes himself to the max in an effort to improve. Currently the 8th runner on the varsity team, he is close to earning himself a spot in the top 7. Great Job Belter!

Week 7: Alisa Sanchez & Alex Foster
Both Alex and Alisa have demonstrated a work ethic that has helped LMHS Cross Country teams become better.

  • Alex has made a huge turnaround in his training and racing this season. Last week he nailed every tough day we had, setting an example of diligence and perseverance. Well done Alex!

  • Week in and week out for the past four years, Alisa has been a model of consistent, hard work. With her quiet determination and team oriented attitude, Alisa has provided a standard for younger athletes who want to reach their goals. Even through her recent illness, Alisa has been one of the hardest workers LMHS has ever seen.

Week 8: Crystal Hare & Christina Bird — Dag Tesfaye & Daniel Lee
These four athletes represent the runners that set a new PR at league finals at Mt. SAC this week . . . each of them giving their best effort when it counted the most!

  • Throughout their four seasons as LMHS XC varsity runners, Crystal and Christina have demonstrated their commitment to the team. Hampered by injuries earlier this year, both of them have worked hard to retain their spot on the varsity team. This week they both ran the best races of their 4 year careers and helped carry the Lady Mats to another league title! Congratulations Crystal & Christina!

  • Potential means little until the day it’s finally achieved. Dag and Daniel both have the potential to be top runners in the Suburban League. In a demonstration of just how important they can be to the team, both Dag and Daniel saved their best for League Finals. Way to go Dag & Daniel!

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