Heat notice, registration link and summer training log format

Hope your summer is going well. Three things worth noting:

• Please be aware that the hottest weather of the summer is forecast for this coming weekend. If you're in the area be aware that on really hot days your training should be done in the morning when it's the coolest. If that's not an option, wait until after 6 PM when the worst of the day's heat has typically passed. In general, do not attempt to run when the heat index is 100 degrees or more; if the heat index is over 90 degrees be careful and take it easy on that day (i.e. no timed repeats or long run). Of course, training indoors is always an option on hot days if that's available to you. For more information on the heat index please visit this link.

• The FamilyID registration link is up on the WHS athletics website, that can be accessed here. There are already some people who have registered--there's no rush yet, but do remember that you (or your child) can't practice with the team beginning August 22nd without being registered and having an up to date physical exam on file with the school nurse.

• Finally in the "better late than never" department I have come up with a simple spreadsheet format for use as your summer training log. If you have a google docs account you can create a copy of this format and fill it in with the training you've done up to this point and keep filling it in going forward for the rest of this summer. The format can be seen here.

When you access this format, be sure you're logged in to your google docs account. Then, from the "file" menu choose "make a copy" and rename the spreadsheet "<your name> summer training log". In other words, replace the word "generic" in the title with your name. DO NOT start filling in your training on the original generic format--make a copy of it, rename it, and then fill out the copy with your own training! If you have a day with more than one type of training (running and biking for example) list them both under type of exercise and list the time spent on each as well. I wish I had come up with this back in June but again, better late than never.