Viking XC News
Keep Rowing
July 22nd-July 29th
Meet The Coaches Night This Week!
Meet The Coaches Night is here; as well as our largest mileage of the season! I hope you have taken care of the paper work necessary for starting on August 6th, which you will turn on Wednesday at the meeting. Please do whatever possible to make it to the meeting with at least one parent! If you cannot, your paperwork should be turned into the activities office to Mrs. Kerns. Please do not turn it in to the coaching staff. The link and details to more info about the night is below. I have also kept the tips on how to get up in the morning so you don't miss your morning run! This is the last week of organized summer running so BE THERE!
Like I said, our mileage is the highest it will ever be at 50/55 miles for the week. We will start heading back down in the range and incorporating repeat workouts once the season officially starts in a couple weeks. After this week, I don't know how you couldn't feel FIT?! You are getting STRONGER everyday and it will show once we COMPETE in the meets! Trust what your body is capable of and attack this mileage schedule for the week with some GRIT.
Veterans have the following breakdown:
M 8-10 miles easy
T 7-9 miles
W 8-10 miles
Th 7-9 miles
F 7-9 miles
S 8-10 miles
Just a reminder, if you only hit the low end of the range this week you will not get to the 50 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.
*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
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!
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?
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: 7/24
- Thursday Meeting Dates: 7/26
TIME 7:00-9am
OTHER IMPORTANT INFORMATION
- July 29th-August 5th is a Fall Sports Dead Week
- August 6th is first day of 'tryouts'
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