Viking XC News
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October 6th-13th
Week 10 Final Meet for JV and Fall Break over District Preps
BIG THANK YOU TO ALL THE PARENTS & Runners THAT HELPED OUT AT GACs and volunteerred this weekend at another meet while others had the day off! Love our XC Family!
This week the Varsity will train and the JV will prep for their final meet of the season, the Border Wars, which again will return to McNair Park! One last chance to earn the goal time you've been striving for all season long! It is an advantage to know a course well and we certainly should with this being the 3rd time we will race there not counting Time Trials! After this week, it will be mandatory for Top 10 Boys and Girls to practice. The rest of the team will have the rest of the season off until Winter Running Club begins and Coach Taylor & Williamson will have more information about in the near future. It is super important that all Varsity Runners (Top 10) be at all practices next week over Fall Break to prep for Districts. The dates/times are listed in the "Not Too Distant Future" section below.
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!
GAC South Conference Meet Recap
Varsity Boys
TEAM 1st PLACE of 5 w/37pts
Top 3 Boys
Nick Cimmarusti 1st at 16:46
Blake Panagos 8th at 17:25
- Hunter Tosto 10th at 17:28
Varsity Girls
TEAM 1st PLACE of 6 w/22pts
Top 3 Girls:
- Sarah Russom 1st at 19:28
- Chloe Figgins 3rd at 19:53
- Mack Flynn 5th at 20:11
JV Boys
TEAM 2nd PLACE of 5 w/56pts
- Caleb Estes 7th at 18:38
Jayce Hollister 8th at 18:48
Henry Filipek 9th at 18:57
JV Girls
TEAM 1st PLACE out 5 w/16pts
Lily Boushelle 1st at 21:13
Taylor Russell 2nd at 21:48
Nora Stith 3rd at 22:02
Pasta Dinner Sign Up!
Snack Sign Up!
Week 10 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
- 5-6 Miles Easy
- HS, C, & S
10.9 TUESDAY 240-430pm PRACTICE
- Meet at the Stadium/Track
- 7 x 1000 at 5Kp on Grass Track
- C & S
10.10 WEDNESDAY 240-430pm PRACTICE
- Meet at the Stadium/Track
- 4-5 Miles
- HS, C, & S
10.11 THURSDAY 240-400pm PRACTICE
- Meet at the Stadium/Track
- 25-30 Minute Easy Run for JV.
- Varsity 6-8 400's @mp w/200jog on Track
- C & S
- PASTA DINNERS! BOYS at Wright House at 1393 Briar Creek Drive 63304 & GIRLS at the Gionet House at 112 Gunston Hall Drive 63304.
10.12 FRIDAY Border Wars JV Meet
- Bus departs at 2:30pm for McNair Park. All drivers be there by 3:15pm.
- Varsity 4 Miles at McNair Park while supporting JV Runners.
- See other Meet Details Below.
10.13 SATURDAY 700-830 PRACTICE
- Meet at the Stadium/Track
- 4 Miles Easy
- B, C, & S
Border Wars Meet
Click Here for full Meet Details from Event Site.
Transportation: A bus will depart Howell @ 2:30pm and will be drop off only. Upperclassmen are allowed to drive themselves to the meet.
Location: McNair Park
Race Times (map shown below):
- 4:15pm – Varsity & JV Girls
- 4:45pm – Varsity & JV Boys
Awards Ceremony Immediately after Boy's Race.
- Top 50 in each Race
Remaining/Updated Meet Schedule
In the Not Too Distant Future
FALL BREAK PRACTICE TIMES: Fall Break is the week of 10/15-10/20 and Varsity has districts on Saturday. It is imperative that all Top 10 runners be at these practices and they are the only runners required to continue practice for the rest of the season.
- 10/15 M 7-9am
- 10/16 T 2:30-4:00pm
- 10/17 W 2:30-4:00pm
- 10/18 Th 2:30-4:00pm
- 10/19 F 7-815am
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
Shin Splints Tips for Prevention and Treatment
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