Viking XC News
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July 15th-21st
3 Weeks Before Regular Practice Starts...What?!
Hey guys! I know our summer break seems shorter and shorter every week and that also means regular practices are sneaking closer and closer as well! Please make every effort to make it to summer running to prepare for the 2018 season! The image above was taken from our very own Busch Wildlife where we found a couple sunflower fields on a run last week! If that isn't intriguing enough to get you up for a run then check out the helpful wake up tips below! Finally, make sure you are taking care of the paper work necessary for starting on August 6th and note that the mandatory Meet The Coaches Night is July 25th (details below)!
Our mileage remains the same at the 45/50 miles for the week. We will have one more increase next week and then we will start heading back down in the range. You should fill more FIT and know that it may seem hard, but you are getting STRONGER!
Here is the mileage schedule for the week. Veterans have the following breakdown:
M 7-8 miles easy
T 7-8 miles
W 7-9 miles
Th 7-8 miles
F 7-8 miles
S 7-9 miles
Just a reminder, if you only hit the low end of the range this week you will not get to the 45 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
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: 7/17, 7/24
- Thursday Meeting Dates: 7/19, 7/26
TIME 7:00-9am
OTHER IMPORTANT INFORMATION
- 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...
Because they're funny and true, I will share a new one of these a week! Hope it brings a smile to your face! If you are new to running, you will eventually understand :)
This week I am sharing a link to running related jobs that don't require record setting times! Just thought they were interesting and maybe useful information for those you that just can't get enough of the running environment!
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