A new school year started this week for students, teachers, parents and hundreds of student athletes.

Competitors in fall sports have been practicing intensely in the past few weeks of pre-season training. Pre-season is physically demanding and prepares athletes for the rigors of the short competitive season.

The start of school adds a layer of mental and emotional stress to the physical stress faced by young athletes. This stress overload can lead to diminished performance in the classroom and on the playing field, overtraining syndrome and possibly illness due to an overloaded and diminished immune system.

Although student athletes are powerless to change either athletic or academic schedules, they can change other aspects of their lives to minimize stress and its effects.

Here are a few suggestions.

•

Get enough sleep. Studies show that adolescents' biological clocks are set to wake at a later hour than school schedules allow. Student athletes should aim for at least eight to nine hours of sleep nightly. If possible, athletes should try to sneak a short nap before or after afternoon practice.•

Rest. It's hard to turn down those invitations for pick-up basketball, shopping at the mall or a part-time job, but most scholastic sports seasons are brief. Conserve your energy for those things you must do now — training and schoolwork. You'll have plenty of time after the season to catch up on your social life.•

It's the little things. Take care of small injuries before they become big ones. Apply ice to bruises or shinsplints after practice. Visit your athletic trainer for free professional advice.•

Wash your hands. Germs are everywhere and on everything. Frequent hand washing cuts down exposure to these public germs. That's especially important in a sports season, when the immune system is strained by training, competition and fatigue.•

Drink. The latest advice recommends drinking when thirsty, but thirst signals might not be as strong in adolescent and senior athletes. Students should drink a little each time they pass a water fountain in the hall during school hours to maintain hydration. Mealtimes can include lowfat milk, juice or sports drinks.All athletes, but especially young ones, should avoid potentially dangerous super-caffeinated energy drinks. Caffeine, whether in coffee, tea or sodas doesn't belong on a student athlete's training table.• Food. One of the purposes of training is to convert body fat into lean muscle. But if you don't take in enough calories for the energy exerted, your body will use muscle to sustain itself. You'll train but you'll get weaker and performance, not to mention overall fitness, will suffer.Student athletes should weigh in often with the idea of maintaining weight levels throughout the season. Athletes should eat a healthy variety of foods according to government guidelines. See www.mypyramid.gov if you're not sure how or what to eat.

Another reason to run the Buffalo Creek Half Marathon Oct. 18: American Olympic marathon team member Brian Sell is planning to run the event. Sell finished a respectable 18th in the Olympic Marathon in steamy Beijing Sunday.

Correction to last week's column: Courtney's Ice Cream Race 5K celebrated its 25th anniversary on Aug. 13. The race was the 100th race of the Mercer Twilight QUAD series.

Saturday, 8:30 a.m.: Run to Break the Cycle 5K, Beaver. 724-775-2032 or annex@womenscenterbc.orgSaturday, 9 a.m.: LHOT Run for Shelter 5K, Butler. Run through VA Medical Center Campus helps homelessness. alane@ccpgh.orgSunday: Nike Human Race 10K, Schenley Park, Pittsburgh. Register for free at nikeplus.com/humanraceMonday, 8:30 a.m.: Bethlehem Project's third annual 5K Home Run, Greensburg. Helps prevent homelessness in Westmoreland County. 724-834-3710, ext. 11 or bethlehemproject@blessedsacramentcathedral.orgMonday, 9 a.m.: Gatorade/ Steelers 5K Race, Fitness Walk and Kids Kickoff Run, Pittsburgh. 412-697-7713 or 5k@steelers.comLabor Day 5K Classic, Washington, Pa. 724-222-0750 or labordayrace@yahoo.comMonday, 9:15 a.m.: Buhl Day 5K, Hermitage. 724-981-3700Sept. 6, 8 a.m.: Saxonburg Festival of the Arts 5K, Saxonburg. Third race in Saxonburg Distance Series. 724-898-2525 or Shoes@RunPa.comSept. 6, 8 a.m.: Ikea-Montour Trail Half Marathon and 5K, Imperial. 724-695-2638 or www.montourtrail.orgSept. 6, 8:15 a.m.: Charleroi Little Great Race 5K, Charleroi. 724-489-4435 or www.litlegreatrace.comSept. 6, 9 a.m.: Festival in the Woods 5K, Bradford Woods. 724-935-3135.Sept. 7, 9 a.m.: Pizza Joe's 5K, New Castle. 800-860-JOES or www.pizzajoes.comSept. 13, 8:30 a.m.: Peanut Butter Festival 5K, New Bethlehem. 814-275-3929Sept. 14, 7 a.m.: Erie Marathon at Presque Isle, Erie. Also half marathon, half marathon race walk and 5K fun run. 814-898-4472 or www.eriemarathon.orgSept. 20, 9 a.m.: Green River Trail Run 5K and 15K, Millsboro. 724-627-5541 or arinehart@alltel.netSept 28, 8:30 a.m.: Richard S. Caliguiri/City of Pittsburgh Great Race 5K, Pittsburgh. Early bird discount registration before Sept. 5. Also 10K at 9:30. 412-255-2493 or www.RunGreatRace.comOct. 18, 9 a.m.: Buffalo Creek Half Marathon, Cabot. Start training now for this fast downhill run to Freeport. 724-898-2525 or register online at www.active.com

<B>Presque Isle Half Marathon, July 20:</B> Jake Walker, 1st Overall M, 1:07:54; Melissa Shaeffer, 1st Overall W, 1:30:44; Leslie Kramer, 2nd Overall W, 1:31:17; John Neff, 2nd 30-34 M, 1:23:29; Jeff Lann, 1st 40-44 M, 1:29:39; Bob Gracie, 1st 60-64 M, 1:38:18; Susan Altemus, 3rd 50-54 W, 2:03:25; Michael Dreves, 1:28:44; Chris Dumbroski, 1:29:13; Jonathan Cortez, 1:33:33; Damian Skal, 1:39:43; Sarah Thompson, 1:41:23; Tim Weil, 1:41:38; Frank D'Ambrosio, 1:41:58; John Armstrong, 1:47:19; Megan Prazenica, 1:48:39; Bill Swanik, 1:54:27; Steve Schupp, 1:55:52; Leslie Mularski, 1:56:40; Ryan Urik, 1:58:29; Christine Murray, 1:58:43; Carol Donahey, 1:59:04; Tammy Moore, 1:59:22; Stacy Juchno, 2:03:47; Carrie Smith, 2:06:06; Meghan Johnson, 2:07:04; Eliza Lowe, 2:10:13; Rachel Biziorek, 2:10:14; Beverly Lowe, 2:10:23; Grace Smith, 2:11:11; Evan Lowe, 2:11:13; Adam Lowe, 2:11:14; Brian Shuttleworth, 2:12:15; J.J. Hensley, 2:13:50; Todd Nesbit, 2:15:06; Andy McIntyre, 2:32:49; Dana Hogue, 2:37:54; Stephen Merchant, 2:58:15<B>Rimersburg Cookie Daze 5k, Aug. 9:</B> Luke Snyder, 1st Overall M, 18:06; Megan Grove, 1st Overall W, 21:46; Cameron Adams, 1st 16-19 M, 20:20; Fred Weaver, 1st 30-34 M, 21:34; Rob Montgomery, 1st 35-39 M, 22:43; Dolton Parker, 2nd 15 and under M, 22:43; Derek Carmichael, 1st 20-24 M, 23:21; Tom Leighton, 1st 40-44 M, 23:37; Dave King, 2nd 55-59 M, 24:22; Marie Rhoades, 2nd 16-19 W, 25:27; Tisha Boltz, 1st 35-39 W, 27:19; Shelly Schwab, 1st 30-34 W, 29:58; Kris Snyder, 1st 50-54 W, 30:16; Beth Adams, 1st 15 & Under W, 30:43; Bernard Schwab, 2nd 30-34 M, 33:11; Amanda Coradi, 2nd 25-29 W, 37:37; Kyle Leighton, 27:54; Quinton Weaver, 29:23; Ed Simpson, 29:43; Terry McCullough, 29:45<B>Freeport 5K, July 26:</B> Shane Sarver, 1st Overall M, 16:21; Brendan Reilly, 2nd Overall M, 16:21; Brian Forester, 3rd Overall M, 17:26; Jolene Kunkel, 1st Overall W, 18:06; Timothy Wyant, 1st 30-39 M, 17:27; Cory Steinhagen, 1st 20-29 M, 17:30; Sergei Dines, 1st 15-19 M, 18:06; Brian Tackett, 1st 15-19 M, 18:06; Rich Makin, 2nd 50-59 M, 18:32; David Terrill, 3rd 50-59 M, 19:03; Stephen Hepler, 2nd 40-49 M, 19:54; Kristen Prazenica, 1st 15-19 W, 19:57Justin Beck, 3rd 20-29 M, 21:32; Megan Prazenica, 1st 20-29 W, 21:33; Dorothy Moxie, 2nd 40-49 W, 22:20; Bill Abbott, 1st 60-69 M, 22:49; Patricia Neubert, 1st 50-59 W, 22:53; Kayla Zboran, 1st 11-14 W, 23:04; Amy Sue Amadee, 3rd 40-49 W, 23:45; Kyle Zboran, 1st 11-14 M, 24:17; Jessica Fix, 2nd 11-14 W, 25:25; Tyler Long, 2nd 11-14 M, 25:40; Edd Myers, 2nd 60-69 M, 26:11; Frank Prazenica, 3rd 60-69 M, 26:39; Tammi Landraf, 2nd 30-39 W, 27:43; Margretta Lutz, 1st 70 and over W, 29:50; Cora Crytzer, 2nd 10 and Under W, 42:42; Cole Crytzer, 3rd 10 and Under M, 46:55Larry Lutz, 20:09; Charles Smith, 20:25; Stephen Posney, 20:45; Pat Kerr, 20:50; Don Amadee, 21:55; Kenneth Long, 22:13; Patrick Reitz, 22:28; Richard Landraf, 22:36; Tom Williams, 22:40; Jessica Sarver, 22:49; Wendy Recio, 23:47; Beth Zboran, 24:00; Andrea Ferko, 24:35; Marc Miller, 24:39; Stephen Rekich, 25:39; David Findlay, 25:44; Nathan Williams, 26:46; Kamin Brestensky, 27:02; Julia D'Amico, 27:06; Taylor Claypool, 27:14; Courtney Boroski, 27:18; Justin Kriley, 27:34; Christine Kunkel, 29:37; Kelly Pastoria, 29:40; Laurie Williams, 38:39; Lisa Reamer, 46:54Send comments and suggestions to: 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone: 724-352-4395. E-mail: bigp16@connecttime.net