Viking XC News
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September 2nd-8th
Week 5 Back to the Routine & First All Team Meet
We are so proud of everyone that ran this week! At Fleet Feet, the JV crew really worked hard and everyone finished strong! For many of them this was their first meet ever so it was great to see them go through that experience! At First Capital, both Varsity crews took home the gold and we had lots of individual medalist detailed below! It is great to bring home so much 'bling', but I was also extremely proud to see the team spirit and support that was demonstrated by the program.
This week we will all go to Forest Park for our full team meet. There will be buses to and from the meet. Athletes can get signed out to leave with a parent/family member before the meet is over, but we encourage them to stay and watch some of the other races. It is a long day and there are usually lots of fun activities going on around the race site. Runners will likely want to purchase swag so please review what to bring to the meet under the MEET ESSENTIALS list below!
MEET ESSENTIALS
- Wear your Uniform
- Water Bottle
- Sunscreen
- Trainers and Spikes
- When it gets cold, warm ups and new team jacket.
- Possibly a change of clothes if preferred
- A Snack and Money for Meet T-shirts (Roughly $15-20 should be enough)
- There could be down time...if you have HW you may have time to work on it?
Lastly, we have been invited to be a part of the First Responder's Night this upcoming Friday, which is also the Pasta Dinner for the week. The athletes should have time to go to the dinner and make it back to the stadium to be harnessed with one of the flags of the 50 States. So we need 50 runners to attend and be a part of this awesome opportunity! I have not received all details from Mr. Erwin (the athletic director), but he said as long as we are there by 630pm we should be okay. I will be communicating information to the runners throughout the week.
First Capital Recap
Varsity Boys
TEAM 1st PLACE w/37pts
Individual Medals:
- Deivydas Hermanas 3rd at 18:25.63
- Blake Panagos 10th at 19:08.56
- Nick Cimmarusti 11th at 19:11.79
- Jacob Boushelle 12th at 19:13.39
- Samuel Porten 13th at 19:17.30
- Josh Kyle 20th at 19:43.81
Varsity Girls
TEAM 1st PLACE w/28pts
Individual Medals:
- Sarah Russom 1st at 20:23.17
- Maggie May 5th at 20:58.97
- Ally Hoppe 6th at 21:00.49
- Alexis Edgar 7th at 21:13.89
- Chloe Figgins 13th at 21:59.38
- Adeline Ferreira 15th at 22:34.35
JV Boys
TEAM 2nd PLACE w/49pts
Individual Medals:
- Caleb Estes 3rd at 19:24.15
- Jayce Hollister 5th at 20:03.85
- Henry Filipek 6th at 20:06.13
- Owen Halstead 13th at 20:55.59
- Colin Spies 22nd at 22:10.31
JV Girls
TEAM 2nd PLACE w/39pts
- Megan West 1st at 22:59.87
- Nora Stith 3rd at 23:14.85
- Michaela Flynn 6th at 23:36.94
- Erin Ihrig 13th at 24:44.59
- Sara Stith 16th at 25:05.89
- Danielle Robinson 17th at 25:12.57
- Laura Spies 21st at 25:59.23
Pasta Dinners! We need more families to sign up!
Snack Sign Up!
Week 5 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
- 1200s, 1000s, and 800 Repeats on Grass Track
- ST, C, & S
9.4 TUESDAY 240-430pm PRACTICE
- Meet at the Stadium/Track
- 5-7 Miles w/Hills
- HS, C, & S
9.5 WEDNESDAY 240-430pm PRACTICE
- Meet at the Stadium/Track
- 30/30 Fartleks 15-17
- ST, C & S
9.6 THURSDAY 240-430pm PRACTICE
- Meet at the Stadium/Track
- 5-7 Miles w/Striders
- HS & B, C, & S
9.7 FRIDAY 240-400pm PRACTICE
- Meet at the Stadium/Track
- 25-30 minutes
- Y & S
- Pasta Dinner at the Porten's for both Boys and Girls! Address is 1204 Leighton Estates Ct.
- First Responder's Night please return to the stadium by 6:30pm. More details will come when I get them.
9.8 SATURDAY 700-830 FOREST PARK MEET
- Bus Departs at 7am at the Stadium/Track
- Meet Details Below
Forest Park Meet
Click Here for full Meet Details from Event Site.
Transportation: Bus leaves school @ 7am and we will have a return bus. To leave early, a parent/family member must sign out with a coach.
Location: Forest Park on Aviation Fields
- Click Here for parking tips.
Race Times (map shown below):
- 8:50 am Junior Varsity Girls 5K Green Division
- 10:05 am Junior Varsity Boys 5K Green Division
- 11:50 am Varsity Girls 5K Green Division (Russom, May, Hoppe, Edgar, Figgins, Ferraira, West)
- 1:20 pm Varsity Boys 5K Green Division (Hermanas, Panagos, Cimmarusti, Boushelle, Porten, Kyle, Estes)
Awards Information Top 30 Individuals Earn Medals. Top 3 Teams Earn Awards.
- JV Girls (all divisions) – 9:50 am
- JV Boys (all divisions) – 11:05 am
- Varsity Girls (all divisions) – 12:50 pm
- Varsity Boys (all divisions) – 2:20 pm
Updated Current Meet Schedule
In the Not Too Distant Future
- MOD PIZZA DAY: All day at Mod Pizza in Cottleville on September 13th.
- CROSS COUNTRY BANQUET: Cross Country Banquet at the Christy Banquet Center from 6-9pm on Wednesday November 7th.
Things Only Runners Understand...
If you want new healthy breakfast recipes...you have to try these!
2018 FHHS XC Info Packet
Running Tips Archive
Recovering from Injuries
Why Balance?
Drink to your Health
Girls Need Hair Tips?
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