Viking XC News
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September 23rd-29th
Week 8 Homecoming and a Fartlek Free Week
Congratulations to all the Chili Pepper Peeps this weekend! Everyone raced hard and there were LOTS of PRs! We may run out of PR candy after this one! THANK YOU THANK YOU THANK YOU to everyone that helped transport the athletes to and from the Chili Pepper Meet! It is must appreciated and it looks like they had a blast! If only we could have escaped the rain and the mud :)
This week we will run at the Parkway West Invitational, which is NOT LOCATED AT PARKWAY WEST HS. They host this meet at the Living Word UMC Campus (17315 Manchester Rd, 63038 – Corner of Highway 100 and Pond Rd). More meet details are below and all runners will run at this meet. It is a fun course with several twists and turns and locations to view the runners by staying in one spot :) Awards are scheduled to start at 12:50pm so we hope that everything will wrap up by 1:15pm leaving enough time to get ready for Homecoming!
Runners don't forget your MEET ESSENTIALS plus a little extra since you have a stay the night trip ahead of you...I would add PILLOW, BLANKET, EXTRA MONEY FOR SNACKS, etc. (other details were in the meet letter distributed).
MEET ESSENTIALS
- Wear your Uniform
- 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!
Chili Pepper Recap
Varsity Boys
TEAM 45th PLACE out of 87 w/1177pts
Top 3 Boys:
Nick Cimmarusti 116th at 17:00.20
Blake Panagos 244th at 17:46.80
Deivydas Hermanas 274th at 17:56.30
Varsity Girls
TEAM 13th PLACE of 79 w/431pts
Top 4 Girls (had to add a 4th since Mack was a barracuda this weekend! Insane PR!):
Sarah Russom 43rd at 20:01.10
Chloe Figgins 54th at 20:08.70
Maggie May 109th at 20:48.80
Mack Flynn 112th at 20:49.50
JV Boys
TEAM 28th PLACE of 66 w/868pts
Jayce Hollister 191st at 19:08.30
Elijah Holt 199th at 19:14.40
Henry Filipek 215th at 19:24.30
JV Girls
NO TEAM SCORE
Nora Stith 63rd at 22:19.70
Taylor Russell 67th at 22:23.30
Sara Stith 162nd at 23:52.10
Meghan Bonham 176th at 24:09.20
Pasta Dinners! We need more families to sign up!
Snack Sign Up!
Week 8 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
- ST, C, & S
9.25 TUESDAY 240-430pm PRACTICE
- Meet at the Stadium/Track
- 5-6 Miles w/Hills
- B, HS, C, & S
9.26 WEDNESDAY 240-430pm PRACTICE
- Meet at the Stadium/Track
- 400s
- ST, C & S
9.27 THURSDAY 240-430pm PRACTICE
- Meet at the Stadium/Track
- 5-6 Miles w/Striders
- HS & B, C, & S
9.28 FRIDAY 240-415 PRACTICE
- Meet at the Stadium/Track
- 25-30 Minute Easy Run
- Y & S
- PASTA DINNERS! BOYS at Estes House at 53 Whitehaven Court & GIRLS at Edgar House at 1317 Kyle Drive 63304.
9.29 SATURDAY Pkwy West Invitational
- Upperclassmen can drive to meet and other have a bus departing at 7:30am (drop off only)
- Meet Details Below
Parkway West Invitational
Click Here for full Meet Details from Event Site.
Transportation: A bus will depart Howell @7:30am and will be drop off only. Upperclassmen are allowed to drive themselves to the meet due to the Homecoming Dance later that evening and parents my sign out other runners after their event if need be. We can pick up and distribute any medals earned on Monday if necessary.
Location: Living Word UMC Campus (17315 Manchester Rd, 63038 – Corner of Highway 100 and Pond Rd)
Race Times (map shown below): TBD but we will likely only put runners in the JV and Varsity Races for this meet.
9:00 – JV Boys
9:30 – JV Girls
10:10 – Varsity Boys
10:40 – Varsity Girls
11:10 – Sophomore Boys
11:40 – Sophomore/Freshman Girls
12:20 – Freshman Boys
Awards Ceremony at 12:50pm
- Varsity – 2 team trophies and medals to top 30 individuals
- All other divisions – 1 team trophy and medals to top 25
Remaining/Updated Meet Schedule
In the Not Too Distant Future
- CROSS COUNTRY BANQUET: Cross Country Banquet at the Christy Banquet Center from 6-9pm on Wednesday November 7th.
Things Only Runners Understand...
2018 FHHS XC Info Packet
Running Tips Archive
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