Viking XC News
Keep Rowing
August 12th-18th
Week 2 Prep Continues, Booster Club Meeting, Chipotle Night, & Car Wash Saturday!
BOOSTER CLUB MEETING
Remember the first booster club parent meeting is this Monday 8/12 at 6:30pm in the parent volunteer room at FHHS. ***NOTE LOCATION CHANGE*** This room is right across from the Learning Commons in the lower A hallway. Also, please note ALL BOOSTER PAYMENTS ARE DUE MONDAY 8/12 OR THEY WILL NOT BE ABLE TO ORDER YOUR RUNNER'S TEAM JACKET!
CHIPOTLE NIGHT
Don't forget Chipotle Night is this week and the flyer to share and show at checkout is above. You can also just tell them you are there for FHHS XC, but please do so before paying so the proceeds go to our program! Sorry for the overlap with Open House, but hopefully you can catch a bite before or after if you are in attendance for that event at Howell Tuesday evening!
CAR WASH SATURDAY
Our seasonal car wash fundraiser is from 10-2pm at Mid Rivers Dairy Queen on Saturday. Tell all your friends and family about this and please be there to help promptly after practice that morning!
- Dairy Queen Address: 1015 St Peters Howell Rd, St Peters, MO 63376
Week 2 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
- Uniform Distribution to follow workout
- 4x1 Mile Repeats & 2x800 Repeats on 800 Meter Grass Track
- ST, C & S
8.14 TUESDAY Practice 240-430pm
- Meet at the Stadium/Track
- 5-6 Miles/Hill Repeats at Wishbone
- HS, C, & S
- CHIPOTLE NIGHT FROM 4-8pm
8.15 WEDNESDAY Practice 240-430pm
- Meet at the Stadium/Track
- 80/20 Progression Run
- ST, C & S
8.16 THURSDAY Practice 240-430pm
- Meet at the Stadium/Track
- 5-6 Miles/Track Striders
- HS, C, & S
8.17 FRIDAY Practice 230-430pm
- Meet at the Stadium/Track
- 3-5 Miles at Tempo
- B, C, & S
8.18 SATURDAY Practice 645-830am
- Meet at the Stadium/Track
- Team Pictures begin at 7am so please arrive by 645am IN YOUR UNIFORM!!!!!
- Change into regular practice clothes and workout is 5-6 Miles
- C & S
- XC Car Wash Follows from 10-2pm
Updated Current Meet Schedule
Pasta Dinners! We need more families to sign up!
In the Not Too Distanct Future
- TEAM PICTURES: 7:00am on Saturday August 18th
- TEAM CAR WASH: on Saturday August 18th
- FIRST MEETS: JV 8/28 Fleet Feet at Pkwy Central HS & V 8/31 First Capitol at McNair Park
- MOD PIZZA DAY: All day at Mod Pizza in Cottleville on September 13th
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
Things Only Runners Understand...
How much water should you be drinking?
Here is a short summary of an article put out by RunnersWorld that answers this question. The entire article can be accessed with the link below:
The old formula--everyone needs eight glasses of water a day--is out. It has been replaced by formulas based primarily on your gender and body weight. Here are the formulas for moderately active men and women:
Male Drinking Requirement, in fluid ounces:
Body Weight x .35
Female Drinking Requirement, in fluid ounces:
Body Weight x .31
Example: A 132-pound women needs to drink 41 ounces of water a day (132 x .31= 41). She'll get the rest of her daily water supply from food and metabolic processes. Runners need to drink extra to cover daily sweat losses.
Active.com
Running Tips Archive
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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