Viking XC News
Keep Rowing
October 21st-27th
Week 12 Sectionals at Jeff City Fairgrounds
Wow! What a beautiful Saturday morning to race we had this weekend! The boys and girls had a tough course to conquer and they did an awesome job! Both teams are really starting to find their chemistry on the course and with each other as we settle in to the last two meets of the season. To get through Sectionals we have to achieve either Top 30 individually or be in the Top 4 Teams. We will be traveling to Jeff City this weekend by bus and we will return in the afternoon. This course isn't quite as tough as Pkwy Central, but apparently it is more difficult to see the racing at the Fairgrounds. Regardless, the boys and girls are ready for this battle and we have a chance to get both teams through to State, which hasn't been done since 2010! Let's Keep Rowing Vikings!
IMPORTANT! RUNNERS PLEASE READ
If anyone would like to send a message to a Senior or if any Seniors would like to give some words of wisdom to their teammates, I put together an end of season video and I can record you at practice or in my classroom. I prefer out at practice for the scenery :) I also like to do a segment on Most Memorable Moments and How Would Describe XC in One Word or a Short Phrase. If you would like to add your 'voice' to any of these pieces, please see me ASAP at a practice or in my classroom-all runners are welcome! Thank you in advance for helping me make the video extra special!
Districts Meet Recap
Varsity Boys
TEAM 3rd PLACE of 9 w/64pts
- Nick Cimmarusti 5th at 17:24
- Blake Panagos 10th at 18:06
- Josh Kyle 17th at 18:14
Varsity Girls
TEAM 1st PLACE out 9 w/39pts
Mack Flynn 5th at 21:02
Alexis Edgar 6th at 21:11
Maggie May 7th at 21:24
Our Keep Rowing Awardees
Week 12 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
- 5 Miles Easy
- HS, C, & S
10.23 TUESDAY 230-400pm PRACTICE
- Meet at the Stadium/Track
- Pyramid Run: 2x800 @3200p, 2x1000 @5Kp, 1x1200 @10Kp
- C & S
10.24 WEDNESDAY 230-400pm PRACTICE
- Meet at the Stadium/Track
- 4 Miles Easy
- HS, C, & S
10.25 THURSDAY 230-400pm PRACTICE
- Meet at the Stadium/Track
- 3 Miles Easy, 4x200 w/200 jog
- B, C, & S
10.26 FRIDAY 230-400pm PRACTICE
- Meet at the Stadium/Track
- 2-3 Miles Pre-Race Style
- Y/S
- PASTA DINNER will be held at Coach Carlson's House for boys and girls starting between 5-5:30. The address is 12150 Glenpark Drive, Maryland Heights, MO 63043.
10.27 SATURDAY Sectional Meet
- Bus will leave school at 7am and return around 1:30-2pm.
- See other Meet Details Below.
Sectional Meet
Click Here for full Meet Details from Event Site.
Transportation: We will take a team bus down and back that day. It will leave at 7:00am and return between 1:30-2pm.
Location: 1404 Fairgrounds Road, Jefferson City, MO 65101
Race Times (map shown below):
- 10:00 Varsity boys
- 10:30 Varsity girls
- 11:00 Open race
Awards Top 2 Teams Earn Plaques and Top 30 Medal
- Top 30 Individuals Advance to Sectionals
- Top 4 Teams Advance to Sectionals
Remaining/Updated Meet Schedule
In the Not Too Distant Future
STATE MEET: Click Here for information on the State Meet on Sat. 11/3. We must finish in the Top 4 teams at Sectionals to qualify. We will take a bus Friday and stay the night. Runners will miss school that day. Our race times our early; Girls at 9am and Boys at 10:10am w/awards being at approx. 10:45am. I would expect us back at FHHS around 1:30-2pm depending on when we eat, etc.
CROSS COUNTRY BANQUET: Cross Country Banquet at the Christy Banquet Center from 6-9pm on Wednesday November 7th.
MAKE SURE YOU TURN OR MAIL IN YOUR INVITATION WITH GUEST NUMBERS AND MONEY ASAP.
Things Only Runners Understand...
For this week, I have included an article on building mental toughness. Our mental strength will be critical the next two meets because the competition will be strong and consistent! I think we already tap into #4 in the article with our weekly ice baths :)
RUNNING TIPS ARCHIVE
Best Exercises for Injury Prevention
The Importance of Strength Training for Runners Broken Down
Shin Splints Tips for Prevention and Treatment
New Post Running Snack Ideas
Breakfast Ideas
Recovering from Injuries
Why Balance?
Drink to your Health
Girls Need Hair Tips?
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