Viking XC News
Keep Rowing
September 30th thru October 6th
Week 9 GACs and Fall Break Approaching
Wow! The runners did it again and came out and set some huge PRs and really RACED! It isn't always about the times...sometimes it is about staying mentally tough and working your way through course passing as many competitors as possible. I really saw some GRIT this weekend and it is the right time of the season for us to push ourselves! One of the things I loved about this course is you could see the finish from about 200-300m out and a lot of the runners just turned it on. JV has two more races left so these are your last chances to really 'turn it on' and see what you are capable of this season!
This week we will run at McNair again for our GAC Meet. I like to think of it as returning back to where we started and really seeing how far we've come this season. This course should be familiar and we should be excited about the fact we should know exactly how to attack it! TUESDAY WE WILL BE PRACTICING AT WAPELHORST so we can SUPPORT OUR MS RUNNERS! We have some runners on the team now that really loved it when we came and cheered them on when they were in MS so we would like to continue this tradition and really show our future runners some Viking Pride! Upperclassmen can shuttle runners over and so can I and likely Mrs. Halstead. Arrange rides prior to Tuesday so there aren't any conflicts.
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!
Parkway West Recap
Varsity Boys
TEAM 14th PLACE out of 19th w/363pts
Top 4 Boys since our Team Pelican has rocked it the last couple meets!
Nick Cimmarusti 31st at 16:59
Blake Panagos 82nd at 17:50
Deivydas Hermanas 86th at 17:54
- Hunter Tosto 90th at 17:58
Varsity Girls
TEAM 3rd PLACE of 18 w/107pts
Top 3 Girls:
- Sarah Russom 4th at 19:42
- Mack Flynn 20th at 20:22
- Chloe Figgins 27th at 20:42
JV Boys
TEAM 11th PLACE of 20 w/346pts
- Elijah Holt 56th at 19:00
Jayce Hollister 60th at 19:04
Caleb Estes 82nd at 19:28
JV Girls
TEAM 3rd PLACE out 15th w/109pts
Lily Boushelle 3rd at 22:00
Erin Ihrig 11th at 22:16
Ashleigh Martin 32nd at 22:39
Pasta Dinners! We need more families to sign up!
Snack Sign Up!
Week 9 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
- 2x3x1000 @5Kp on grass track
- ST, C, & S
10.2 TUESDAY 300-430pm PRACTICE & MS Race Support
- Head straight to Wapelhorst after School. Schedule a ride now with an upperclassmen if possible!
- 5 Miles w/Hills
- Cheer on MS Runners at their race at Wapelhorst Park!
- B, HS, C, & S
10.3 WEDNESDAY 240-430pm 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.
10.4 THURSDAY GAC CONFERENCE MEET
- Bus departs at 230pm for McNair Park. All drivers be there by 3pm.
- See other Meet Details Below.
10.5 FRIDAY 240-415 PRACTICE
- Meet at the Stadium/Track
- 5 Miles
- B, HS, & S
10.6 SATURDAY 700-830 PRACTICE
- Meet at the Stadium/Track
- 4x400@ mp, 2x300@ mp, 1x200 FAST
- ST, C, & S
GACs Conference 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):
- 4:00 – Varsity Boys (7 runners)
- 4:30 – Varsity Girls(7 runners)
- 5:00 – Jr. Varsity Boys and Girls (run together, unlimited entries)
Awards Ceremony 5:30 (12 per division)
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. Practice will remain at the normal time with the exception of Monday and Friday. Times will be determined ASAP, but it will be in the morning before 10am.
- 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