Viking XC News
Keep Rowing
September 9th-15th
Week 6 The Man Maker, Confidence Breaker, and the Roller Coaster
Wow! We got our Tough Mudder in the for the season! These athletes really impressed me with their enthusiasm and efforts in some of the worse conditions imaginable. These are the meets we never forget because we times get tough we get tougher! I saw a lot of team support after each race from runners looking for each other to give a high five or praise to comforting words if needed!
This week we will all go to Sioux Passage 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. This could be our toughest course of the season so gear up mentally and physically for the challenge! 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?
AND DON'T FORGET IT IS MOD PIZZA WEEK FINALLY! Remind friends and family to hit the Mod on Thursday 9/13 at any time! The flyer is below under Upcoming Events!
Forest Park Capital Recap
Varsity Boys
TEAM 20th PLACE out of 23 w/523pts
Top 3 Boys:
- Nick Cimmarusti 58th at 18:52.70
- Deivydas Hermanas 116th at 20:05.50
- Blake Panagos 117th at 20:07.40
Varsity Girls
TEAM 3rd PLACE of 21 w/136pts
Individual Medalists:
- Chloe Figgins 13th at 22:01
- Sarah Russom 19th at 22:15
- Maggie May 30th at 22:35
JV Boys
TEAM 10th PLACE of 20 w/340pts
Top 3 Boys:
- Hunter Tosto 46th at 20:01.20
- Caleb West 82nd at 20:57.70
- Jayce Hollister 97th at 21:11.50
JV Girls
TEAM 8th PLACE of 15th w/205pts
- Michaela Flynn 3rd at 23:23
- Nora Stith 29th at 24:48
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
9.11 TUESDAY 240-430pm PRACTICE
- Meet at the Stadium/Track
- 5-6 Miles w/Hills
- HS, C, & S
9.12 WEDNESDAY 240-430pm PRACTICE
- Meet at the Stadium/Track
- 30/30 Fartleks 17-20
- ST, C & S
9.13 THURSDAY 240-430pm PRACTICE
- Meet at the Stadium/Track
- 5-6 Miles w/Striders
- HS & B, C, & S
- MOD PIZZA NIGHT Details on Flyer Below
9.14 FRIDAY 240-400pm PRACTICE
- Meet at the Stadium/Track
- 25-30 Minute Easy Run
- Y & S
- Pasta Dinners BOYS Halstead's at 3 Statesmen Drive and GIRLS Figgin's at 1388 Briar Creek Drive
9.15 SATURDAY 700-830 PAUL ENKE MEET
- Bus Departs at 715am at the Stadium/Track
- Meet Details Below
Sioux Passage Meet
Click Here for full Meet Details from Event Site.
Transportation: Bus leaves school @ 715am and we will have a return bus. To leave early, a parent/family member must sign out with a coach.
Location: Sioux Passage Park in Florissant, MO
Race Times (map shown below):
- 9:00 am BOYS VARSITY (40 medals, 3 team awards)
- 9:30 am GIRLS VARSITY (40 medals, 3 team awards)
- 10:10 am BOYS JV (30 medals, 1 team award)
- 10:50 am GIRLS JV(30 medals, 1 team award)
- 11:30 am BOYS & GIRLS FRESHMAN COMBINED (20 medals, 1 team award)
Course Breakdown
Distance:3.19 miles / 5.14 km
Attributes:loop, mostly hills, grass
Description: One of the toughest cross country courses in Missouri. Starts on "Manmaker" hill. A very long, tough hill that will be run again after the 2nd mile. 40 Team/1200 runner H.S. meet during mid-September.
AWARDS CEREMONY at 12:15 pm
Remaining/Updated 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.
Socktoberfest at Fleet Feet
Things Only Runners Understand...
Here are some great new post running snacks to try!
2018 FHHS XC Info Packet
Running Tips Archive
Breakfast Ideas
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