Viking XC News
June 4th-10th
2nd Annual Camp Week
This week we will not meet for summer running because we will have our XC Camp from 730-930am everyday. We will still meet at the Busch Wildlife Lodge (visitor center) and continue to get much of our mileage in during camp, but we have lots of other fun activities planned as well as introductions to different types of workouts. If you are attending camp please make sure you arrive about 10 minutes prior to get checked in and remember to bring the usual items we bring to summer running (see below for list).
Those of you that cannot attend camp should try to keep up your mileage.
Veterans have the following breakdown:
M 5-6 miles easy
T 5-6 miles easy
W 5-6 miles easy
Th 5-7 miles easy
F 5-7 miles easy
S 6-8 miles easy
Intermediate runners should subtract 1 from the range and Beginners should subtract 2 from the range.
Last week we introduced the 4x4 Strength Training Routine that focused on core and upper/lower body depending on the day. We will continue to learn more strength routines and get into some yoga this week and weeks to follow at summer running! See the articles in the Running Tips Archives for more information on the importance of this training for runners!
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
Didn't Register for Camp?
Last day to register is Monday June 4th, but I cannot guarantee you will get your size or we will have enough camp gifts available on our expected hand out date.
Please CLICK HERE to access the camp sign up page that includes information and details about the camp itself. We expect to see all returning runners at camp and hopefully lots of new faces! Please sign up by June 1st!
Dates & Location: June 5th-8th from 730-930am at Busch Wildlife
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
- Tuesdays Meeting Dates: 5/29, 6/5 (camp day), 6/12, 6/19, 6/26, 7/10, 7/17, 7/24
- Thursday Meeting Dates: 5/31, 6/7 (camp day), 6/14, 6/21, 6/28, 7/12, 7/19, 7/26
TIME 730-9am
OTHER IMPORTANT INFORMATION
- June 5th-8th is Camp Week
- June 30th-July 8th is an All Sports Dead Week
- July 29th-August 6th is a Fall Sports Dead Week
Things Only Runners Understand...
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