Ray Graf

[Ray Graf @SCGraf]

Don't forget about coming out for the Laurel Run and Walk tomorrow! A little rain is refreshing!
https://t.co/VIuPWyBkbR

[Ray Graf @SCGraf]

Carryout for a Cause tonight(14th) for Laurel Run! 1.Login to Applebee’s account or create free 2.Start your order(Lakewood or Dunkirk only) 3. Choose CARSIDE or PICKUP (not valid on delivery) 4. Choose menu items 5.Enter promo code DOINGOOD at checkout for 15% back to LaurelRun

[Ray Graf @SCGraf]

Don't forget to sign up for the Marauder Trotter, Laurel Run and/or Laurel Relay before July 1st to help guarantee tee-shirt sizes!
https://t.co/xwL7QBGhmN
https://t.co/KeYe7V1n9x

[Ray Graf @SCGraf]

It's the 25th Anniversary...How will you support?
https://t.co/8bXBDmkcxT

[Ray Graf @SCGraf]

Get hydrated! We should be starting tomorrow so get ready! Bring bottles to school if you have them and label them for practice...prep today for tomorrow!

[Ray Graf @SCGraf]

SCCS XC: We will be sending out practice and season info in the next day or so. If your athlete has not given you the REMIND code yet, tell them to give you the email because REMIND is how most info will be passed out this year! Please pass this info on!

[Ray Graf @SCGraf]

Last week before we SHOULD be able to start practicing! Get that base work in! Temps should be awesome this week!!!

[Ray Graf @SCGraf]

Once rain is done this afternoon should be good. Between now and Sunday, try to get a day of distance, a day of some sprints (a double one lap would be fine too) or a hill, some core and stretching each day, and a run of 30 mins relatively hard (and check your distance).

[Ray Graf @SCGraf]

Weather may be warm today so hydrate! Rest of the week looks cool and fall-like so chew up the miles!

[Ray Graf @SCGraf]

Such a good running weather day today! Try for a good long run! T-minus 22 more days to practices! And only 66 more days until Sectionals!

[Ray Graf @SCGraf]

Will be on track sometime late morning tomorrow...probably for a double one lap if anyone is in the mood to run on opposite side of track:)

[Ray Graf @SCGraf]

Not too late to still sign up for Laurel Run or Walk! The course is now marked with some yellow arrows to help you find your way (though I would still check the map to be safe)https://t.co/3WtxFuEaP0

[Ray Graf @SCGraf]

https://t.co/wPkqcEZ7AJ
Please support these awesome ladies if you can!

[Ray Graf @SCGraf]

Daemen Summer Series off, but Virtual event is offered https://t.co/UIy0EynXlo via @TheBuffaloNews

[Ray Graf @SCGraf]

Warm weather this week! If you can, try to get your runs in early and hydrate hydrate hydrate!

[Ray Graf @SCGraf]

Such a good, cool day and next week looks like it will be nice sunny and low humidity. Try to get some decent runs in and maybe do a 5k time trial to see where you’re at for your Marauder Trotter Virtual!

[Ray Graf @SCGraf]

Tweet #2 Was at PT and I “realized” that excessive running is job security for physical therapists, but that yoga and core strength are job killers for them, so balance them all and stay fit! Any day you can’t run what you want, balance with the other 2!

[Ray Graf @SCGraf]

Still going to be warm, so hydrate and try to get used to the heat. Shaded routes are best and remember you can always get a day of hill sprints or some speed by running around the block and keeping your fluids nearby. Set a goal per day! And add core:)

[Ray Graf @SCGraf]

If you are struggling to get your summer running in, maybe you want to challenge Emily? I think varsity XC runners should be getting at least 50 miles in over the summer and Emily has done 5k, 10k, and is starting her half marathon...where are you? P.S. She’s only 11.

[Buffalo Marathon @BuffaloMarathon]

Emily, 11-year-old from Lancaster NY has Spina Bifida and has signed up to take on our newly announced 48.6. mile Puzzle Challenge. Join Emily and thousands of others in our Puzzle Challenge! 👇🏃‍♀️
https://t.co/TunkUhWD63

[Ray Graf @SCGraf]

Temps start to warm up! Keep hydrated but also get those runs in!