XC News

More Water More Miles More Sweat More Effort More Satisfied

Sunday Oct 16th thru Saturday Oct 22th

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Week 12 Districts

It was great to have that week of Fall Break to relax a bit and get some good workouts in before we start cutting mileage significantly to be fresh for the postseason this week! You can see in the picture above we had a large group show up for the infamous Bablar Park hill workout! The Rock 'n' Roll 5K was a great opportunity for the runners to provide community service during an event that supports the sport that they love! Thanks again to all of you that got up around 5am to volunteer and give your time on another Saturday morning!

As we move into the week of districts, I just want to remind everyone to stay focused and continue to eat well and get lots of sleep! I hope that fall break also allowed you to catch up on any school work or just allowed you to have a good mental break! You'll notice in the training schedule that we shouldn't get done with practice any later than 415 as long as we get started on time. This part of the season is very exciting so enjoy it!

Finally, practice is optional to everyone except the top 10 boys and girls. And if anyone wants to come by and submit a response for the banquet video please do so this week!

RISE --> Integrity

Cadence and Dylan earned the last two RISE t-shirts for their integrity throughout the season. Being new to XC, it is hard to get into the swing of things and stay motivated throughout the long season, but they did just that with a positive attitude! They both brought good vibes to the team and made sure they got their training in even if they missed out on a practice once in awhile.
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Rock 'n' Roll 5K

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J. Bloom Jewelry XC Fundraiser on 10/27 from 530-730 @ FHHS Commons

JBloom offers beautiful jewelry for multiple occasions - personal or sporty -. 30% of the sales goes directly to our team. The orders will be in just in time for Christmas so they would make great gifts!

Please invite 3 people to the party located at school in the commons on the date and time I mentioned above. If they're unable to attend please invite them to the link provided below and they can simply order and view catalog online! Online Catalog Link or copy and paste https://www.myjbloom.com/REBEKAHBOND/shop/catalog.aspx?eventId=E10408&from=DIRECTLINK into your browser.

This isn't limited to runner apparel as multiple if not all sports are represented or something non-sport! Please check it out and invite as many as you can to view/purchase.

Fall XC Swag

Sorry for the delay in the Fall XC Swag! It really should arrive this week! Please bring a check made out to TONY COMPARATO or cash ASAP so you can pick up your items when it comes in! We are expecting Monday, but it depends on if there are more delays from the print shop!

Car Decals are here!

Decals are first come, first serve and will be $5. Just bring your money to practice to pick one up!
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Pasta Dinner Addresses and Information

At the pasta dinners we will be playing different games to win an "Eat Pasta, Run Fasta" T-shirt. Entries to any of the games will be a $1 so make sure you bring at least that if you want a chance to win!

  • Host this week? Please let me know who you are :)
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If you liked any of the snacks served on Wednesdays after practice...here are the recipes:

  1. Fruit & Yogurt Cups-Add the following to honey vanilla or strawberry Greek yogurt: 1/4 c melted coconut oil, 1 TBS cinnamon, 1 TBS of apple pie spice, pinch of salt, 1/3 c chopped pecans, 1/4 cup agave syrup, 1 heaping handful of dried cherries, 1 tsp vanilla, 1/2 cup choc chip minis, & 2 handfuls of coconut flakes. Diced apples, berries, and/or vanilla wafer on top!
  2. FroYo Bites
  3. Healthy Protein Dip w/fruit kabob and pretzels
  4. Peanut Butter and Jelly Energy Bites
  5. PB & Chocolate Oat Energy Bites
  6. Other Energy Bite Recipes *Not made, but sounded good to experiment with!
  7. Smoothies:
Strawberry/banana 1 cup Frozen strawberries-Frozen fresh bananas (1)-1/2 cup Almond milk- 1/2 cup Vanilla Greek yogurt-1 scoop vanilla protein powder-1 tbsp Honey-Ice-Chia seeds (2 tsp)

Pineapple/orange 1 cup Frozen pineapple- 1/2 cup Mandarin oranges-1/2 cup Pineapple juice-1/2 cup Sunny D-1/2 cup Vanilla Greek yogurt-1 scoop vanilla protein powder-Ice Chia (2tsp)

Training Schedule Week 12


TRAINING KEY: B = Balance, C = Core, S = Partner Stretching, HS = Hip Stretches & Bands, YM = Yoga & Meditation, ST = Strength Training

10.17 MONDAY
Practice 240-415
  • Meet at the Stadium
  • Progression Run
  • B, C & S.

10.18 TUESDAY Practice 240-415
  • Meet at the Stadium
  • 4-5 miles; light hills
  • B, HS, C, & S

10.19 WEDNESDAY Practice 240-415

  • Meet at the Stadium
  • 12-400 Repeats
  • B, C, & S

10.20 THURSDAY Practice 240-415

  • Meet at the Stadium
  • 4-5 miles; light hills
  • B, HS, C, & S

10.21 FRIDAY Practice 240-400

  • Meet at the Stadium
  • 3 miles
  • YM & S

10.22 SATURDAY Districts

  • Bus leaves at 730am.
  • See additional information below!

Class 4 District 2 Meet

Location Parkway Central High School, 369 W. Woods Mill Rd., Chesterfield, MO 63017


  • 8:15 am – Coaches meeting by the finish line
  • 9:00 am – Varsity Boys
  • 9:30 am – Varsity Girls
  • 10:15 am - JV Boys Open Race (Coaches time their own athletes)
  • 10:25 am - JV Girls Open Race (Coaches time their own athletes)
  • 11:00 am - Awards


Not so far away now! XC Banquet Thurs. 11/10/16

*Please return banquet RSVPs by 10/25! Mail to Kim Just as labeled on envelope or bring to practice to pass on to Brooklyn or Emma!

6:00pm – 9:30pm

The Christy Banquet Center

9000 Veterans Memorial Parkway

O’Fallon, MO 63366

Guide to Glory

Distributed at Meet The Coaches and includes:

  • Team Rules/Expectations
  • Coach Info
  • Events
  • Meet Schedule

Summer Running Tips Archive

All Runners Need Yoga

Click Here to discover why we will be incorporating yoga into our training schedule for the season. Coach Deeken will also be providing some bonus meditation :)

The Importance of a Stronger Core

Click Here to read about how a stronger core will enhance your running abilities. You can also learn 3 new core exercises to try during the dead week!


Click Here for some of the best pre-running foods to fuel your workout! Now some of you are used to certain foods in the morning and have routines! Everyone's body is different so if you know something is too heavy or not enough for you...listen to yourself! You know your body best!

The Importance of Balance

Click Here to answer the question, "Is running really a two-legged activity"and to learn some great balance drills you can do at home (we will also start incorporating them during summer running and the regular season).

Benefits of the Fartlek

Click here to learn what a fartlek is and how they are going to be important for your speedwork.

Preventing Injury

Click here for the tip that will help you understand why we are building up your mileage and workouts slowly!

Healthy Post Workout Snacks

Click here for a great list of simple and easy to create post workout snacks!