Viking XC News
Keep Rowing
June 24th-30th
Adding Workout(s) This Week!
We will continue to get fit by building up our mileage base and 40-45 miles this week will remain the same. What will change is incorporating a workout(s). The purpose of this is two-fold; to work on pacing ourselves and increase our mileage speed. As we progress through the summer and get into the regular season our mileage will decrease and our workouts will increase. We will continue getting stronger by incorporating the strength training which I recommend you also do at home at least 1-2 days a week. You should be logging your miles through the log Coach Taylor has provided. This is more for you than for us so that you can keep track of where you are at.
Just a reminder, if you only hit the low end of the range this week you will not get to the 40 mile minimum 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.
Summer Running continues at Busch Wildlife or Duckett Creek from 730-9am. Stay tuned on twitter, the Group Chat, and read the newsletters!
Here is the mileage schedule for the week; Veterans have the following breakdown:
M 6-8 miles easy
T 6-8 miles
W 6-9 miles
Th 6-8 miles
F 6-8 miles
S 6-9 miles
*Intermediate runners should subtract 1 from the range and Beginners should subtract 2 from the range*
Remember to always have the following:
- A WATCH! Something that at least keeps time...the GPS watches are great though for keeping track of mileage if you don't know the trails.
- Water Bottle
- Proper Running Attire for the Weather
- Sunscreen/Bug Spray
- Yoga Mat
Need New Nutrition Ideas? Read This...
Summer Meeting Schedule
LOCATION Busch Wildlife Lodge at 2360 Hwy D, St Charles, MO 63304
- We may go to Duckett Creek on some occasions, but this will be announced in advance through the GroupChat, Twitter, and in person at any previous Summer Running Meeting. CLICK HERE to see a map for the Busch Greenway Trailhead that we would meet at for this location.
DAYS OF THE WEEK Tuesdays & Thursdays *REMAINING MEETING DATES
- Tuesdays Meeting Dates: 6/26, 7/10, 7/17, 7/24
- Thursday Meeting Dates: 6/28, 7/12, 7/19, 7/26
TIME 730-9am
OTHER IMPORTANT INFORMATION
- June 30th-July 8th is an All Sports Dead Week
- July 25th MANDATORY FALL MEET THE COACHES NIGHT *See details below.
- July 29th-August 5th is a Fall Sports Dead Week
- August 6th is first day of 'tryouts'
Meet the Coaches Night
Free Physicals at Midrivers Logan Health Center for FHHS XC
You can schedule an appointment by calling 636-397-3545. If there is any confusion, please ask for Dr. O'Reilly and she can clear that up. Don't wait until the last minute to take care of this piece!
Things Only Runners Understand...
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