Viking XC News
Keep Rowing
July 30th-August 4th
Great Turn Out at MTC & Fall Sports Dead Week
MEET THE COACHES We were very happy to see the large amount of parents and runners at Meet The Coaches Night! The Booster Club had sign ups and apparel available for sale or to try on, and our season information packet was passed out and discussed briefly. If you didn't make it and/or if you didn't turn in your paperwork yet, please do so by Monday August 6th to ensure you can start practice with the rest of the program. Late paperwork should be turned into the activities office to Mrs. Kerns. Please do not turn it in to the coaching staff. If you still need the appropriate documents please go to the new activities site www.howellvikings.com.
SHOES, ETC. Besides having your paperwork turned in, you also need to have the equipment necessary for practice that will help grow your success as a runner. One of those pieces is a good pair of running shoes and spikes for races. The image above is a deal that Big River Running has going on that some of you may find useful (details are also below)! The other item we stress to have is a decent GPS watch; some good brands include Garmin, Huawei, Apple Watch, Fitbits, etc. If you have questions about any of these, please feel free to contact me using the links below!
DEAD WEEK DETAILS Lastly, our mileage for the week is 35 miles total...yes, I said 35! We should be feeling pretty FIT and we are prepping for the incorporation of long repeats starting 8/6. Part of getting STRONGER is getting FASTER and that is what interval training will do! So enjoy the easy week and we will see you on Monday 8/6 at the stadium at 2:30pm! This week is dead week for fall sports so we cannot have our usual summer running meetings, but check the group chat for when other runners are getting together and feel free to join them! Don't forget to incorporate your strength training as well; ideas/schedule are still listed below!
Veterans have the following breakdown:
M 4-6 miles
T 4-6 miles
W 4-6 miles
Th 4-6 miles
F 4-6 miles
S 4-6 miles
Just a reminder, if you only hit the low end of the range this week you will not get to the 35 mile mark so plan your week ahead of time depending on what other obligations you may have. You should mix up the mileage from high to low to reach that goal range.
*Intermediate runners should subtract 1 from the range and Beginners should subtract 2 from the range*
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
4x4 Easy Strength Training Routines
Remember, 4x4 Routines are 4 different exercises for 4 minutes each. You can modify the difficulty by making it a 3x4 (or 3 exercises 4 minutes each), etc. Just pick from exercises you know or we have done at summer running/camp. I included a short list below.
As far as quantity, in regards to strength training, this is what I recommend:
- Core workouts can be done pretty much every day.
- Arms w/core can be done at most 2 days a week.
- Leg w/core can be done at most 2 days a week.
Ideas for legs include:
- Squats
- Jump Squats
- Pistol Squats
- Walking Lunges
- Lunge Jumps
- Long Jumps
- Speed Skaters
- One Legged Heal Raises or Hops
Ideas for arms include:
- Push Ups
- Burpees
- Plank Up Jacks
- Shoulder Taps
- Pike Pendulums
- Arm Circles
Keep in mind some of these will activate your core as well, but have a focus in arms and legs. See the article below for some videos and other suggestions on good strength training for runners.
Need New Nutrition Ideas? Read This...
Girls Need Hair Tips?
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 BHalls on Monday August 13th
- CHIPOTLE NIGHT: 4-8:00pm on Tuesday August 14th
- TEAM PICTURES: 7:00am on Saturday August 18th
Things Only Runners Understand...
This week I am sharing a link to 16 Things the Best Runners Do Everyday! I think Coach Taylor will be especially excited to see that the first thing on the list is they keep a running a log! Sooooo.......LOG YOUR MILES!
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