XC News
More Water More Miles More Sweat More Effort More Satisfied
Sunday Sept. 18th thru Saturday Sept. 24th
Homecoming Week & 3 Weeks Until Conference...7 Weeks to State!
It's that time of the school year again....HOMECOMING! I know this week brings much excitement, but we still have lots of XC left and I want to remind you to make smart choices. Please do not get involved in activities that could endanger your participation in meets and most importantly, school! Last year, some teams did have teammates that made poor choices and were affected. Mr. Erwin has made it clear there is zero tolerance for this as it has evolved into destruction of property.
Super proud of the runners 'running' the show!
Got Tagged!
I've Got Your Back
Maryville Six Flags XC Meet
JV & V Girls earn 3rd Place Team Finishes
Top 20 for V and Top 15 for JV Medaled
JV Boys earned 3rd & V Boys Placed 4th in Team Finishes
Car Decals are here!
Pasta Dinner Addresses and Information
At the pasta dinners we will be playing different games to win an "Eat Pasta, Run Fasta" T-shirt. Entries to any of the games will be a $1 so make sure you bring at least that if you want a chance to win!
- BOYS No dinner host yet!
- GIRLS Sidney Gionet
Want New Warm-ups?
We have a direct contact at the Shirt Co., in St. Peters on Midrivers Mall Drive. They're located behind Applebee's complex and across the street from Bread Co.
- Our rep is Jill Edwards and her email is jill@shirtco.com and/or her number is 636-219-5261. Jill has our Howell screen print on file and ready to place an order whenever. You can call her or email her to place your order, tell her you're from Howell and Nicholle Leigh's name, too- she will contact you directly when order is in.
- Inclusive pricing with your name and other emblem on the pants such as a number, viking head, H, shoes with wings, or something of your choice = $78.64. It would be cheaper without something on the pant, but this would help not get your pants mixed up with others.
- There is about a solid week to week and a half turn around. You will have to pre-pay and Mrs. Leigh works near the place and could pick them up for you if needed.
If you liked any of the snacks served on Wednesdays after practice...here are the recipes:
- FroYo Bites
- Healthy Protein Dip w/fruit kabob and pretzels
- Peanut Butter and Jelly Energy Bites
- PB & Chocolate Oat Energy Bites
- Other Energy Bite Recipes *Not made, but sounded good to experiment with!
- Smoothies:
Pineapple/orange 1 cup Frozen pineapple- 1/2 cup Mandarin oranges-1/2 cup Pineapple juice-1/2 cup Sunny D-1/2 cup Vanilla Greek yogurt-1 scoop vanilla protein powder-Ice Chia (2tsp)
Training Schedule Week 8
ITEMS TO BRING/WEAR TO PRACTICE EVERYDAY: APPROPRIATE ATTIRE, PERSONAL WATER BOTTLE, A WATCH, SUNSCREEN, AND A YOGA MAT!
TRAINING KEY: B = Balance, C = Core, S = Partner Stretching, HS = Hip Stretches & Bands, EC = Easier Core, YM = Yoga & Meditation, ST = Strength Training
- Meet at the Stadium/Track
- Fartlek
- PR Candy & Recognition Awards
- ST, C & S.
- Meet at the Stadium/Track
- Mileage ranging from 4-7 miles depending on your group & Hills
- B, HS, C, S
9.21 WEDNESDAY Practice 240-5pm
- Meet at the Stadium/Track
- 6-8 x 800m Repeats
- ST, C & S
- Post Workout Snack
9.22 THURSDAY Practice 240-5pm
- Meet at the Stadium/Track
- Mileage ranging from 4-8 miles depending on your group & Hills.
- B, HS, C, S
9.23 FRIDAY Practice 240-430pm (except Rim Rock Runners)
- RIM ROCK RUNNERS WILL be leaving for KU in the morning. Practice will be held there.
- Meet at the Stadium/Track
- Easy Mileage 2-4 miles
- B, YM, S
- PASTA DINNER
9.24 SATURDAY Rim Rock Farm Classic or Hancock Invitational
- See below for additional information about meets.
Rim Rock Farm Classic (Varsity Squads)
Logistics
- You will not be attending school on Friday! Get work from your teachers and notify them the beginning of the week!
- Caravaning mainly for the girls and one van for the boys and coaches. More information TBD.
- We will be back in time for Homecoming!
Race Schedule
- 9:25am Girl's "Gold" Varsity Race
- 10:05am Boy's "Gold" Varsity Race
Awards
- Varsity - Top 3 teams / Top 25 individuals
Location
- Rim Rock Farm is the home course of the University of Kansas. It is located on the 125-acre farm approximately 11 miles north of Lawrence, Kan. Address: 2276 Burnett Lane, Lawrence, KS 66044
Hancock Invitational
- JV Girls 1230pm
- JV Boys 1pm
Awards
- JV Boys and Girls will receive (2) team trophies and 20 individual medals.
- Ceremony at 130pm
- Jefferson Barracks Park, St. Louis Missouri, 63125
- Bus TBD
A Ways Away, but Plan for the XC Banquet Thurs. 11/10/16
6:00pm – 9:30pm
The Christy Banquet Center
9000 Veterans Memorial Parkway
O’Fallon, MO 63366
Guide to Glory
- Team Rules/Expectations
- Coach Info
- Events
- Meet Schedule
Summer 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