XC News
More Water More Miles More Sweat More Effort More Satisfied
Sunday Oct 16th thru Saturday Oct 22th
Week 12 Districts
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
Rock 'n' Roll 5K
The Medals & Corral Team
Gear Check Team #1
Gear Check Team #2
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
Car Decals are here!
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 :)
If you liked any of the snacks served on Wednesdays after practice...here are the recipes:
- 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!
- FroYo Bites
- Healthy Protein Dip w/fruit kabob and pretzels
- Peanut Butter and Jelly Energy Bites
- PB & Chocolate Oat Energy Bites
- Other Energy Bite Recipes *Not made, but sounded good to experiment with!
- Smoothies:
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
ITEMS TO BRING/WEAR TO PRACTICE EVERYDAY: APPROPRIATE ATTIRE, PERSONAL WATER BOTTLE, A WATCH, SUNSCREEN, AND A YOGA MAT!
TRAINING KEY: B = Balance, C = Core, S = Partner Stretching, HS = Hip Stretches & Bands, YM = Yoga & Meditation, ST = Strength Training
- Meet at the Stadium
- Progression Run
- B, C & S.
- 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
Schedule
- 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
Course Map CLICK HERE
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
- Team Rules/Expectations
- Coach Info
- Events
- Meet Schedule
Summer 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