Track Preparation

To Do List:
1. Athlete Preseason Questionnairre (click and fill out ASAP)
2. Physical Cards (Green/Orange OR Yellow)
3. Cautionary Statement (parents and athlete signature)
4. Team Rules (parents and athlete signature)
5. Athletic Fees ($115 check to JMM)
6. Prepare (excercise, excercise, excercise)
Check out these options to get ready for the start of the season:
After School Weight Room - T,W,R - 3:50 - 5:00 pm (meets by lower weightroom)
Outdoor Running Group - T, W, R, F - 3:50 - 4:45pm (meets in art hallway)
Madison Mileage Club
Madison Throws Club
UW-Madison Learn By Doing Camp



First Day of Practice
March 5th @ 3:55pm
Meet in Fieldhouse and Come Dressed to Workout

Nutrition and Health

Preventing Injuries and Health Concerns

The keys to remaining healthy and uninjured during your training are to:


Sleep ● Stretch ● Hydrate ● Eat Well


Sleep: Athletes of this age and activity level should receive between eight and nine hours of sleep per night to allow the body time to recover.

Stretch: Stretching and strength exercises should not only occur at practice but should be part of an athlete’s evening and morning routine (before bed/after waking up).

Hydrate: Drink eight (8 oz.) glasses of water every day. This will make sure you keep functioning like a well-oiled machine.

Eat Well: Eating a well balanced diet with proper nutrient intake will keep an athlete’s body energy levels high. Protein is the only nutrient that helps rebuild muscle and maintain your immune system.


Carbohydrate Requirements - 60% of your diet
60% of your diet, approximately 2100 calories, should be carbohydrates. A majority of your carbs, at least 1700 calories, should be complex carbohydrates found in unrefined sugars and starches of vegetables and fruits. Keep highly processed and refined carbs (table sugar, bleached flour) to a minimum.


Here are some excellent sources of carbohydrates:


Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Grapefruit, Greens, Lettuce, Orange, Pumpkin, Spinach, Squash, Tomatoes, Apple, Applesauce, Apricots, Asparagus, Bean sprout, Blueberries, Celery, Cucumbers, Eggplant, Green beans, Orange Juice, Potatoes, Beans, Cherries, Corn, Mushrooms, Nectarine, Pear, Plums, Prune Juice, Rhubarb, Sauerkraut, Tangerine, Tomato Juice, Banana, Cantaloupe, Grapefruit Juice, Grape Juice, Grapes, Peach, Pineapple, Prune, Raisins, Strawberry, Watermelon, Milk

· Carbohydrates are our primary, most efficient and cheapest source of energy.
· Milk is not only an excellent source of carbs, but it is also a good source of protein.
· Eat vegetables lightly processed or raw for best nutrition.

Keep highly processed foods to a minimum as many of them contain high amounts of fat and represent calories without nutrition.

Examples of these bad foods are:

Sugared cereals, Potato chips, Snack foods, Ice cream, Fried pastries, Cake, Cookies, French fries, Candy bars

Carbohydrate Replacement
The thirty minutes right after you run is when your insulin levels are elevated. If you consume 70-100 grams of carbohydrates within that period it will greatly reduce recovery and carbohydrate replacement time. So bring a sports drink, power bar or something else to take advantage of this crucial time.

Protein Requirement - 20% of your diet
20% of your diet, approximately 700 calories should be protein which is needed for tissue growth and repair.

Here are some excellent sources of protein:

Cheddar Cheese, Lean Meat, Legumes, Halibut, Navy Beans, Lima Beans, Kidney Beans, Haddock, Perch, Flounder, Peas, Chicken, Soybeans, Turkey, Peanuts, Tuna, Salmon, Eggs, Lunch meats, Lamb, Shrimp, Clams, Hamburger, Peanut Butter

· It is best to prepare fish, poultry, meat, by broiling or baking, not frying.
· Limit consumption of eggs to four per week.
· Eat more poultry and fish than meat.
· Discard excess fat or avoid fatty meats.

Fat Requirement - 20% of your diet
20% of your diet, approximately 700 calories, should be fat. At least half of the fat should be unsaturated, usually found in plants. Saturated fats are usually of animal origin. Fats are a concentrated source of energy and are particularly valuable in providing energy late in endurance events or practice.

· Fats of vegetable origin appear to be much better for the athlete “in the long run” than fats of animal origin.
· Eat fruits for desserts and snacks.
· Some researchers in sports medicine feel that a high amount of fat in the bloodstream cuts effectiveness in racing and training by 30% because of the platelets carrying oxygen are “coated” and not available for work.
· Cholesterol should be limited to 300 milligrams per day.

Fiber Requirement - Two servings per day
Two servings per day of one of the high fiber foods listed below:

Whole wheat bread, Grape nuts, All Bran puffed wheat, Corn Flakes, Shredded Wheat, Broccoli, Brussels sprouts, Sweet corn, Pears, Cabbage, Carrots, Celery, Peas, Beans, Apples, Oranges, Rolled Oats, Grapes, Brazil Nuts, Peaches, Sunflower seeds, Peanuts, Peanut Butter


· A high fiber diet can prevent constipation and related stomach problems.
· Processed foods with fiber, especially fruit, lose much of their content.


Vitamin and Mineral Requirements
- If you follow the carbohydrate, protein and fat requirements listed previously, your vitamin and mineral requirements will be satisfied.
- Vitamin and mineral supplements, with iron, may be needed during intense training.
- The particular area of weakness in athletes is usually the vitamins and minerals obtained from fruits and vegetables. Lack of vitamin A, C, E and minerals, magnesium and potassium can definitely hinder the performance of an athlete.
- Avoid Vitamin J (Junk Food)

Vitamin A (Beta Carotene) - Promotes Growth and Vitality
Helps to prevent infection; helps your eyes adjust to light/dark; essential for pregnancy
Sources: Milk, egg yolks, garlic, bananas, cheese, liver, sprouts, prunes, melons, yellow and orange fruits (pineapple), green and leafy vegetables (spinach, kale, kelp, broccoli, & cabbage)

Vitamin B (Riboflavin, Niacin, Thiamine) - Needed for Metabolism and Energy
Needed in the digestion and metabolism of protein, fats, and carbohydrates; steadies nerves and aids digestion; can improve energy and alertness; overall improves immune system; helps improve concentration, memory, and balance
Sources: Whole-grain breads and cereals, figs, barley, green vegetables, mushrooms, wheat germ, beans, nuts, seeds, bee pollen, chicken, lean pork, liver, wheatgrass, eggs, potatoes, fish

Vitamin B Complex (Choline, Folic Acid, Biotin) – Prevents Exhaustion and Maintains Muscles
Necessary in maintaining the functions of the liver and kidneys; helps control blood pressure and cholesterol; sustains healthy nerves, eases muscle pain; aids to convert food into energy; helps prevent anemia; enhances circulation
Sources: Corn, yeasts, nuts, avocado, brown rice, soybeans, leafy greens, beans, cauliflower, apricots, onions, raisins, oatmeal, fruits, wheat germ

Vitamin C (Ascorbic Acid) – Helps to Heal and Protect
Preserves and mends connective tissues, bones, and muscles; assists healing of wounds and burns; protects against infections, viruses, and bacterial toxins; maintains solid bones and teeth; helps to lower cholesterol; a natural laxative; lowers the incidence of blood clots in veins; helps your body deal with stressful situations
Sources: Apples, beets, berries, citrus fruits, green vegetables, onion, garlic, cucumber, potato, strawberries, watercress

Vitamin D – Builds Strong Teeth and Bones
Helps calcium absorption, which is vital to strong bones and teeth; aids in producing blood plasma; regulates mineral metabolism; stabilizes the nervous system; helps in normal blood clotting
Sources: Sunlight, fish, egg yolks, sprouts, avocado, carrots, leafy greens, lemongrass, garlic, mushrooms, sunflower seeds

Vitamin E – Prevents Breakdown of Body Tissue
Protects red blood cells; promotes healing of wounds; prevents blood clots; supplies oxygen to the body for more endurance; helps protects the lungs and other tissues from damage by environmental pollutants; good for your skin
Sources: Avocado, nuts, olive oil, vegetable oil, sprouts, fruits, grains, oranges, brown rice, spinach, wheat germ, wheatgrass, egg yolks, beans

Iron (Heme) – Gives Energy and Builds the Immune System
Helps to maintain blood’s ability to carry oxygen from the lungs to the rest of the body; a shortage of iron leads to anemia and weakness; helps to fight off infection; without iron our body lacks energy to do both physical and mental work
Sources: Meat, liver, chicken, and fish (including clams and oysters)
*The iron found in these foods are all easily absorbed by the body

Iron (Non-Heme) – Gives Energy and Builds the Immune System
Helps to maintain blood’s ability to carry oxygen from the lungs to the rest of body; a shortage of iron leads to anemia and weakness; helps to fight off infection; without iron our body lacks energy to do both physical and mental work
Sources: Dried fruit, oatmeal, blackstrap molasses, spinach and other green leafy vegetables, shrimp, egg yolks, whole grain bread
*The iron found in these foods are not easily absorbed by the body, so should be eaten with small amounts of meat or foods high in Vitamin C in order to help absorb the iron

Calcium – Builds Strong Bones and Teeth
Calcium is necessary to grow a healthy skeleton to support a growing body; aids blood clotting; in old age aids against bone loss and fracture
Sources: Dairy foods (milk, yogurt, cheese), leafy greens, broccoli, molasses, artichokes, salmon, tofu, peas and beans, seeds, nuts, calcium enriched or fortified grain, soy, and citrus products

Potassium – Maintains Healthy Nerves and Muscles
Important for people who exercise heavily; regulates water balance and the acid-base balance in the blood and tissues; helps generate muscle contractions and regulates the heartbeat; it is active in glycogen and glucose metabolism, converting glucose and glycogen that can be stored in the liver for future energy
Sources: Bananas, apples, citrus fruits, leafy green vegetables, dried apricots, raisins, potatoes, legumes, meat and poultry, seeds, beans, nuts

Magnesium – Regulates Temperature and Manufactures Protein
Helps to build bones and manufacture proteins; releases energy from muscle storage; regulates body temperature
Sources: Seafood, nuts, seeds, whole grains, leafy greens, soy milk, tofu


Vegetarian Nutrition

A well-planned vegetarian diet can provide all the calories, protein, vitamins and minerals you need.

These are the dietary elements that vegetarians must be especially careful to plan in their diet:

Calcium
As a young runner, calcium is especially important. Aim for 1200-1500 mg every day.
Sources: milk, cheese, yogurt, broccoli, green leafy vegetables, black beans, tofu, soy products, almonds, calcium fortified orange juice

Iron
The iron in plant food isn’t absorbed as well as the iron from animal foods. But that’s okay.
Sources: whole wheat bread, bran flakes, cream of wheat oatmeal, tomato juice, black beans, garbanzo beans, soybeans, tofu, soymilk, cashews, pumpkin seeds
***Your body absorbs more iron when eaten along with foods high in vitamin C.

Zinc
Aim for 15 mg of zinc every day to help prevent stress fractures
Sources: bran flakes, lentils, soybeans, tofu, corn, peas, milk, cheese, yogurt

Vitamin B12
Vitamin B12 is only found in animal products. If you consume milk or eggs you will get enough B12. If you don’t, take a B12 supplement. It might take awhile to show up, but B12 deficiencies are very serious and potentially fatal.

Vitamin D
Exposure to the sun supplies your body’s vitamin D. The only good dietary sources of vitamin D are fortified milk, cereals and fish oils. If you avoid these foods and the sun, then take a vitamin D supplement.

Protein
Your body needs “complete” proteins for building tissues. Animal proteins are “complete” but plant proteins are not. However, carefully selected foods will complement each other to form a complete protein. When plant proteins are eaten along with proteins of animal origin, they will form a complete protein.
Animal proteins: cheese, cottage cheese, eggs.
Plant proteins: hummus, legumes, nuts, seeds, peanut butter, soy burgers, tofu,

RACE DAY FOOD STRATEGIES:


BEFORE THE MEET STARTS
When it comes to eating before a meet every athlete is different. Some have a nervous stomach and find eating hard. Others have no problems at all. Many athletes have a "ritual meal" they feel helps their performance. Below are suggestions for pre-event meals depending on the time of competition. Follow meal guidelines based on the time of the event; not the time the meet starts.


MORNING EVENTS
Your energy will come from what you ate for dinner and night snack the evening before. Eat a high carbohydrate/moderate protein dinner. Add a high carbohydrate bedtime snack.
Dinner the night before: Pasta/meat sauce, breadsticks, salad, milk/juice. Stir-fry, rice, toast, milk/juice. Chicken breast, large potato, salad, bread, milk/juice. Evening snack: Milk and cereal. Sport bar and juice. Frozen yogurt, graham crackers, and water. Breakfast: Eat a light breakfast of a bagel, a banana, sport bar, or cereal. This will stabilize the blood sugar, absorb stomach juices, and keep you from feeling hungry. Drink at least 16-32 ounces of fluids before bedtime and again in the morning.


AFTERNOON/AFTER SCHOOL EVENTS
Breakfast will be your primary fuel. Eat high carbohydrate/low fat foods that you’re familiar with. If you have a nervous stomach, try a canned liquid meal like Boost or a sport shake. Sip on fluids throughout the day. If your event is late afternoon have a small lunch but keep the fat content low.
Breakfast: cereal, toast, bagel, banana, yogurt, juice, canned liquid meal Small Lunch: 6" turkey sub, small bag pretzels, juice/water.


EVENING EVENTS
Eat a large breakfast and light lunch as above. Add a small snack 2-3 hours before your event starts. Keep the protein and fat content of the snack low. Maintain energy level using sips of sport drink.
Snack Examples: 3-6 Fig Newtons, a sport bar (3 grams of fat or less), cereal bar, bagel, banana, 1/2 cup raisins. Remember sport drinks or water for fluids.


BUS TRIPS
Many athletes eat to pass the time. For bus rides that last more than 1 hour pack extra food.
Examples include: cereal bars, sport bars, dry cereal, bagels, Fig Newton’s animal crackers, and raisins.

Driving Directions

Univ of Dubuque - A.Y. McDonald Indoor Track
(approx 1hr 30min travel time)

Directions: Take Midvale Rd South from Mineral Point away from JMM. Continue on Midvale Rd until it turns into US 151S/US 18 W towards Dodgeville. Stay on US 151 S towards Dubuque, IA. Turn right onto State Hwy IA 946 S then turn left on Locus St. From Locus St. take the 1st right onto Dodge St. then look for the Grandview Avenue exit toward College Grandview District. Turn right onto N. Grandview Avenue. Then turn left onto University Avenue A.Y. McDonald Indoor Track is located at 2000 University Avenue Dubuque, IA

UW – Whitewater Kachel Fieldhouse
(approx 1hr 15min travel time)

Directions: Take the Beltline Highway East from JMM. Continue east on the beltline to Interstate 90 East following the signs towards Janesville/Chicago. Take exit 163 onto Highway 59 East until County Highway N. Turn left onto Hwy N towards Whitewater. Stay on Hwy N (also Cty Hwy S and Walworth Avenue) until Elizabeth Street. Turn left onto Elizabeth Street. Turn right onto Main Street. Turn left onto Tratt Street towards UW-Whitewater campus. Turn right onto Hillcrest Drive follow towards UW-Whitewater Athletic Facilities. Turn left on Schwager Driver and park next to football stadium or Kachel Fieldhouse (907 West Schwager Street)

UW – Madison Shell
(approx 20min travel time)

Directions: Take Mineral Point East towards the UW campus. Continue left onto Speedway Avenue. Stay right on Regent Street. Turn left onto Monroe Street. The Shell is on the left side (1430 Monroe Street). Parking is available on the street or around the block at the Engineering Campus Parking Ramp. Enter the Shell on the south end of the building.

Lussier Stadium
(approx 30min travel time)

Directions: Take the Beltline Highway East from JMM. Continue east on the beltline to Monona Drive. Take exit 265 North onto Monona Drive. Turn right onto Pflaum Road. Lussier Stadium is at LaFollette High School (702 Pflaum Road). Parking is available behind the school next to the stadium.

Sun Prairie High School
(approx 45min travel time)

Directions: Take the Beltline Highway East from JMM. Continue east on the beltline to exit 267B onto Interstate 39N/90W towards Wisconsin Dells. Stay on I39/90 until exit 135B onto State Highway 151N towards Sun Prairie. North on HWY 151 to first Sun Prairie exit (Main St.); follow Main St. through Sun Prairie. Main Street curves to the right at the end of town. After the curve, turn right at the next stop light, by Copp's, onto HWY N, the High School will be on your right about 1/4 mi down at 888 Grove Street.

Watertown High School
(approx 1hr 10min travel time)

Directions: Take the Beltline Highway East from JMM. Continue east on the beltline to Interstate 90 West following the signs to the Wisconsin Dells. Continue on I-90 West and take the exit for I-94 to Milwaukee. Stay on I-94 until exit 267 for Highway 26 toward Watertown. Go north on Highway 26 into Watertown and then turn left onto Endeavor Drive. The track is at the high school which is at 825 Endeavor Drive.

Baraboo High School
(approx 45min travel time)

Directions: Take the Beltline Highway West from JMM. Continue west on Highway 12 towards Baraboo. In Baraboo turn right onto Linn Street/Hwy 33 heading east. Turn left onto Draper Street the high school is at 1201 Draper Street.

Waunakee High School
(approx 20min travel time)

Directions: Take the Beltline Highway West from JMM. Continue west on Highway 12 until County Highway K. Turn right onto Hwy K continue until County Highway Q. Turn left onto Hwy Q towards Waunakee. Turn right onto Community Drive the high school is at 301 Community Drive.

Homestead High School
(approx 1hr 45min travel time)

Directions: Take the Beltline Highway East from JMM. Continue east on the beltline to Interstate 90 West following the signs to the Wisconsin Dells. Continue on I-90 West and take the exit for I-94 to Milwaukee. Stay on I-94 until exit 310B onto Interstate 43 North. Stay on I-43 until exit 85 onto WI-167 West. Turn left onto Mequon Rd the high school is at 5000 W. Mequon Rd. Mequon, WI.

Monona Grove High School
(approx 30min travel time)

Directions: Take the Beltline Highway East from JMM. Continue east on the beltline to Monona Drive. Take exit 265 North onto Monona Drive. Monona Grove High School is on the right side of the road (4400 Monona Drive). Parking is available at the school and on the streets next to the stadium.

McFarland High School
(approx 25min travel time)

Directions: Take the Beltline Highway East from JMM. Continue east on the beltline to Monona Drive. Take exit 266 South onto Hwy 51. Stay on Hwy 51 until Farwell St. Turn left onto Farwell St. McFarland High School is on the right side of the road (5103 Farwell St).

Monterey Stadium
(approx 1hr travel time)

Directions: Take the Beltline Highway East from JMM. Continue east on the beltline to Interstate 90 East following the signs towards Janesville/Chicago. Take exit 267A South on I-90. Stay on I-90 until exit 175A right onto East Racine Street. Stay on E Racine St until S. Jackson St take a left on Jackson St. and then take a Right on Rockport Rd. Monterey Stadium is located between Riverside Street and Rockport Road the address for the Stadium is 465 Rockport Road.

Beloit High School
(approx 1hr 15min travel time)

Directions: Take the Beltline Highway East from JMM. Continue east on the beltline to Interstate 90 East following the signs towards Janesville/Chicago. Take exit 267A South on I-90. Stay on I-90 until exit 183 for Shopiere Rd/County Rd S turn Right onto Shopiere Rd/Cty Rd S. Continue on the road as it turns into Henry Ave. After crossing the bridge turn left onto 4th St. Beloit Memorial High School is located at 1225 4th Street.

Middleton High School
(approx 10min travel time)

Directions: Take Gammon Road north from JMM, and follow it until you get to the stoplight at University Avenue. Turn left onto University Avenue. Stay on University Avenue until Bristol Street turn right onto Bristol Street. Parking lot for track is at the end of Bristol Street just past the high school (2100 Bristol Street).

Verona High School
(approx 15min travel time)

Directions: Take Gammon Road north from JMM. Turn right onto Mineral Point road heading West. Go under the beltline and turn left on County M (Junction Road). Follow County M through the round about and into Verona. Turn right on to Richard Street and park at the high school the track is behind the school (300 Richard Street Verona, WI)

Holmen High School
(approx 2hr 30min travel time)

Directions: Take the Beltline Highway West from JMM. Continue west on the beltline onto Hwy 12 West. Take Hwy 12 West to I-90 West. Take I-90 West until Hwy 53 North. Travel on Hwy 53 North until Cty Rd MH/McHugh Rd. Turn right onto Cty Rd MH then turn left onto Briggs Rd. From Briggs Rd turn right onto Sween Dr. Holmen HS is located at 1001 McHugh Rd.

2016 Track Schedule

March
18th - Dubuque Invite (A.Y. McDonald Indoor Track Univ of Dubuque) - 4:00pm - Bus - 1:00pm (Meet Schedule)
19th - Dubuque Invite (A.Y. McDonald Indoor Track Univ of Dubuque) - 10:30am - Bus - 7:30am (Meet Schedule)
26th - City Indoor Championships (Shell UW-Madison) - 9:00am BUS - 7:30am ONE WAY (Meet Schedule)
April
2nd - Madison West Relays (Shell UW-Madison) - Sec B - 10:00am - Sec A - 4:30pm NO BUS (Meet Schedule B and A)
7th - Triple Dual @ Beloit w/Janesville Parker (Beloit HS) - 4:30pm Bus - 2:15pm (Meet Schedule)
9th - TFA  (Kachel Fieldhouse UW-Whitewater) - Boys 9:30am BUS 7:30am Girls 4:30pm BUS 2:30pm (Girls and Boys Schedules)
14th - JV Conference Invite (Monterey Stadium) - 4:30pm BUS - 2:15pm (Meet Schedule)
16th - McFarland Invite (McFarland HS) - 2:00pm BUS - 12:15pm (Meet Schedule)
19th - Triple Dual @ Janesville Craig w/Middleton (Monterey Stadium) - 4:30pm Bus - 2:15pm (Meet Schedule)
21st - Make Up Date for any prior canceled/rescheduled events
22th - Watertown Invite (Watertown HS) - 4:15pm BUS - 2:00pm (Meet Schedule)
26th - Triple Dual vs Sun Prairie & Verona (Mansfield Stadium) - 4:30pm HOME MEET  (Meet Schedule)
28th - Waunakee Frosh/Soph (Waunakee HS) - 4:15pm BUS - 2:30pm (Meet Schedule)
29th- Baraboo Relays (Baraboo HS) - 4:00pm BUS - 2:00pm (Meet Schedule)
May
3rd - City Meet (Mansfield Stadium) - 4:30pm HOME MEET (Meet Schedule)
4th - JV/Frosh City Meet (Lussier Stadium) - 4:30pm Bus - 2:45pm (Meet Schedule)
6th - Spartan Invite (Mansfield Stadium) - 5:00pm HOME MEET (Meet Schedule)
7th - Lady Highlander Invite (Mequon Homestead HS) - 10:00am BUS - 7:00am (Meet Schedule)
10th - JV Conference (Beloit HS) - 4:30pm Bus - 2:15pm (Meet Schedule)
13th - Big Eight Championships (Beloit HS) 3:30pm Bus - 1:15pm (Meet Schedule)
18th - Janesville Frosh/Soph Invite (Monterey Stadium) - 4:00pm BUS - 2:15pm (Meet Schedule)
19th - Beloit JV Invite (Beloit HS) - 4:30pm BUS - 2:00pm (Meet Schedule)
23rd - Regional (Middleton HS) - 4:00pm BUS - 2:30pm ONE WAY (Meet Schedule)
26th - Sectional (Holmen HS) - 4:30pm Bus - 12:45pm  (Meet Schedule)
June
3rd - 4th - State (UW-LaCrosse) - TBA (Meet Schedule)

Boys Meet
Girls Meet
Boys & Girls Meet

Off-Season

Good luck in your fall sports. (Check out jmmcc.blogspot.com ) If you are not out for a fall sport Coach Frontier will be opening the weight room on Tuesday and Thursday after school. Focus on your academics, get off to a good start and establish good patterns.

Record boards!!

On our way to the Watertown Invite....premeet excitement as the history of boys and girls track and field is now proudly displayed at Mansfield Stadium.


Meet canceled vs east

Hi all. Due to the wonderful spring weather of snow. Sleet. Rain and possible thunderstorms with temps in the low 30s the meet has been canceled.  We want to make sure all athletes would be safe and we can not guarantee that under these conditions. 

Getting it started

Congrats to our girls for getting the season started this past weekend. A lot of good initial performances set the tone for things to come. Results from the meet are at this link.

This Saturday we need a few more adults to help with the timing duties. Please let a coach know if you are available.....right away. This Saturday's meet is posted under the link above. Or you can click here to see the time schedule and details.

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