Viking XC News
Keep Rowing
August 19th-25th
Week 3 Some Relaxation from the Beginning of the Season Bustle
Wow! Week 2 was a busy week, but we made it! The beginning of the season brings lots of 'to dos' like team pictures, fundraising events, ordering/distributing uniforms, meetings, etc.! I appreciate all the hard work everyone put in to getting these things done and all the high quality participation that was demonstrated.
The Softball Play It Forward was awesome and lots of parents of players told me how great the team was for doing that. I also saw some personalized tweets on Twitter from some of the players thanking the program! I hope you all noticed the power of being positive and encouraging to not only ourselves but to others around us!
Chipotle Night was also a success and put $244.55 back in the XC Wallet! These funds always come in handy for the little things the team needs throughout the season! See below for the Car Wash details...you guys rocked it!
This week will be more like a typical week during the cross country season with a race on Saturday (time trial). We are excited to see how all your hard work has paid off! Please check out the Things Only Runners Understand section of the newsletter...there are some important take-aways from the article highlighted: 37 Mistakes Runners Can't Stop Making! Keep Rowing everyone!
Car Wash (Cleanse) Makes Record Breaking $1000
Got Breakfast?
The first link has some good ideas for healthy breakfasts that have a good amount of protein and carbs to start your day and help fuel your body for a running workout. I wouldn't focus so much on the calories, but note the other nutrition facts!
The second link has several different ways to make toast with at least 20 grams of protein packed into it...these look very interesting!
Week 3 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
- 1200 and 800 Repeats on Grass Track
- ST, C & S
8.21 TUESDAY Practice 240-430pm
- Meet at the Stadium/Track
- 6-8 Miles/Hill Repeats at Wishbone
- HS, C, & S
8.22 WEDNESDAY Practice 240-430pm
- Meet at the Stadium/Track
- 30/30 Fartleks (15-17)
- ST, C & S
8.23 THURSDAY Practice 240-430pm
- Meet at the Stadium/Track
- 5-6 Miles/Track Striders
- HS& B, C, & S
8.24 FRIDAY Practice 230-430pm
- Meet at the Stadium/Track
- 3-4 PreRace Pace
- Y, C, & S
8.25 SATURDAY Practice 700-830 (9am)
- 2 Mile Time Trial at McNair Park
- More details will be added early this week.
- C & S
Updated Current Meet Schedule
Pasta Dinners! We need more families to sign up!
In the Not Too Distanct Future
- TIME TRIAL: 7am at McNair Park (Meet at the playground near the basketball courts)
- 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...
Below is a link to 37 common mistakes runners can't stop making :) At least 32 of them apply to us! Please look them over and there is one that is repeated in a variety of ways that will be very important for you NOT to do at the time trial specifically this week!
2018 FHHS XC Info Packet
Running Tips Archive
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