Viking XC News
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August 5th-11th
The 2018 Cross Country Season Begins
After a long summer that may seem short now, we will begin our cross country season! Very excited to start another journey! For some this may be brand new and for others just another day of been there done that. Whoever you are, I encourage you to start the season and school year off with this mindset:
"No matter how you feel, get up, dress up, show up, and never give up!"
You coaches will show up to practice everyday to help you improve and grow regardless of your current running abilities. So come in Monday ready to give your best and be a good teammate and you will be ready to rock cross country!
Every week I will share the training schedule through this newsletter so please preview for your own mental and physical preparation benefits. You should be drinking water regularly on the daily especially once school begins (it is easy to forget). Once meets begin, you will also find the meet info in the schedule as well. I always incorporate tips for runners following the training schedule that are relevant to our current situation as a team (this there are some what not to dos). You will need running shoes for practice and spikes for the meets so you may want to take advantage of the discounts and information on purchasing appropriate running shoes through Fleet Feet (tax free discount ends today) or Big River using the details I have provided below!
If you have any questions ever, please use the contact links below, the GroupMe Chat. or talk to me in person! Looking forward to starting the season tomorrow and seeing some new and familiar faces!
Week 1 Training Schedule
ITEMS TO BRING/WEAR TO PRACTICE EVERYDAY: APPROPRIATE ATTIRE, PERSONAL WATER BOTTLE, A WATCH, SUNSCREEN, AND A YOGA MAT if you prefer to not lay on turf!
TRAINING KEY: B = Balance, C = Core, S = Stretching, HS = Hip Stretches & Bands, Y = Y, ST = Strength Training
- Meet at the Stadium/Track
- Introductions/Eligibility Checks
- 1 Mile Repeats on 800 Meter Grass Track
- ST (RESET), C & S
8.7 TUESDAY Practice 240-430pm
- Meet at the Stadium/Track
- 5-7 Miles/Hill Repeats at Wishbone
- B, HS, C, & S
8.8 WEDNESDAY Practice 240-430pm
- Meet at the Stadium/Track
- Fartleks
- ST, C & S
8.9 THURSDAY Practice 240-430pm
- Meet at the Stadium/Track
- 5-7 Miles/Track Striders
- HS, C, & S
8.10 FRIDAY Practice 230-430pm
- Meet at the Stadium/Track
- 3-5 Miles at Tempo
- ST, C & S
8.11 SATURDAY Practice 700-830am
- Meet at Busch Wildlife Lodge?
- 5-7 Miles
- C & S
In the Not Too Distanct Future
- FIRST DAY OF TRYOUTS/PRACTICE: 2:30-4:30pm on Monday August 6th
- PARENT BOOSTER CLUB MEETING: 6:30pm at Francis Howell HS Commons on Monday August 13th
- CHIPOTLE NIGHT: 4-8:00pm on Tuesday August 14th
- TEAM PICTURES: 7:00am on Saturday August 18th
Fleet Feet Tax Free Deal & More
Big River Running Discount
Big River Running Company is having discounts on their shoes/spikes for the dates indicated below. If you have never purchased specifically running shoes before this is a great opportunity to get fitted for good shoes that will make running as comfortable as it can possibly be! The wrong shoes can cause injury and pain over time and/or instantly so please make sure your shoes are the right for you and the sport of Cross Country.
STUDENT ATHLETE DISCOUNT DAYS - July 23 - August 31
$10 off one pair of shoes/spikes, $25 off two pair
Available during normal store hours at all three Big River Running locations
Gait analysis and individual shoe and spike fitting process by our knowledgeable staff
Largest selection of spikes and training shoes in town
Things Only Runners Understand...
This week I am sharing a link to a list of 10 things runners SHOULD NEVER DO!
Girls Need Hair Tips?
Running Tips Archive
All Runners Need Yoga
The Importance of a Stronger Core
PRE-RUNNING FOODS
The Importance of Balance
Benefits of the Fartlek
Preventing Injury
Healthy Post Workout Snacks
FHHS Viking XC
Email: tracy.carlson@fhsdschools.org
Location: Francis Howell High School, Missouri 94, Saint Charles, MO, United States
Phone: 3144940897
Twitter: @FHTRXC