Viking XC News
Keep Rowing
August 26th-Sept 1st
Week 4 First Meet Week
The time trials this weekend were exciting to watch and now that we have a starting point for the runners the races begin! Thanks again to all the parents for the help! We couldn't do it without you!
This week will still be a little out of routine, but the focus is still the same: Get Stronger and Keep Rowing! Runners not racing will still go to meets and practice at the location. After this week, we will finally settle into our consistent schedule of Saturday Meets with Friday Pasta Dinners! On that note, we still need parent hosts and snack sign ups for meets as well! See the links below to access the details and dates!
Runners wear your uniforms to the meets and please make sure you bring the following items to meets so you are properly prepared and equipped:
- Water Bottle
- Sunscreen
- Trainers and Spikes
- When it gets cold, warm ups and new team jacket.
- Possibly a change of clothes if preferred
- A Snack and Money for Meet T-shirts (Roughly $15-20 should be enough)
- There could be down time...if you have HW you may have time to work on it?
Can't wait to see everyone in action! We are ready for this!
Pasta Dinners! We need more families to sign up!
Snack Sign Up!
Week 4 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
- 1200s, 1000s, and 800 Repeats on Grass Track *FIRST CAPITAL RUNNERS
- 25-30 minute run *FLEET FEET RUNNERS
- ST, C & S (and Y)
8.28 TUESDAY Practice/FLEET FEET MEET
- Bus Departs at the Stadium/Track at 3pm
- 6-7 Miles at Pkwy Central or Fleet Feet Race (Meet Details Below)
- HS, C, & S
8.29 WEDNESDAY Practice 240-430pm
- Meet at the Stadium/Track
- Tempo Run (Top 14) or 4-5 Miles Easy
- ST, C & S
8.30 THURSDAY Practice 240-430pm
- Meet at the Stadium/Track
- Tempo Run or 25-30 minutes (Top 14)
- HS & B, C, & S (and Y)
- Pasta Dinner Details To Come
8.31 FRIDAY Practice/FIRST CAPITAL MEET
- Bus Departs at the Stadium/Track at 240pm
- 3-4 Miles or First Capital Race (Meet Details Below)
- C & S
9.1 SATURDAY Practice 700-830
- Meet at Stadium/Track
- 6-7 Miles
- C & S
FLEET MEET AT PKWY CENTRAL
Click Here for Full Meet Details on the Event Site
ALL RUNNERS WILL GO TO MEET FOR PRACTICE OR FOR THE RACE
Transportation: Bus leaves school @ 3pm and this is DROP OFF ONLY. Parents must pick up runners at Pkwy Central and all athletes must sign out with a coach before departing.
Location: Parkway Central HS Get directions
Race Times (map shown below):
- JV Girls 2 Mile 4:30pm
- JV Boys 2 Mile 5:00pm
Awards Information
- Ceremony at 6:20pm
- Popsicles, cookies, and sports drinks will be served :)
First Capital Meet at McNair Park
Click Here for full Meet Details from Event Site.
ALL RUNNERS WILL GO TO MEET FOR PRACTICE OR FOR THE RACE
Transportation: Bus leaves school @ 240pm and this is DROP OFF ONLY. Parents must pick up runners at McNair Park and all athletes must sign out with a coach before departing.
Location: McNair Park (directions on full meet details link above)
Race Times (map shown below):
- 4:00pm V Boys 5K
- 4:30pm V Girls 5K
- 5:15 pm JV Boys & Girls 5K
Awards Information
- Ceremony at 6:00pm
- Twenty (20) individual awards will be handed out in each of the four (4) divisions.
Updated Current Meet Schedule
In the Not Too Distant Future
- MOD PIZZA DAY: All day at Mod Pizza in Cottleville on September 13th
- CROSS COUNTRY BANQUET: Cross Country Banquet at Christy Banquet Center
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...
Click Here for a great article on why we strength train and do balance drills etc.
Click Here for advice about running injuries and how to recover from them.
2018 FHHS XC Info Packet
Running Tips Archive
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