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Welcome and Introductory Workouts
by posted 06/11/2020

Summer Training 2020

 

As we wait for approval to meet together for practice, I will begin sending out workouts each week. This first week will consist of three tests. Lord willing, when we do meet for conditioning this summer, we will meet on Tuesday, Thursday, and Saturday mornings. More details will be forthcoming. For any specific questions, feel free to email me at davidsschrock@gmail.com. I will look forward to meeting all of you in person in the near future.

 

Coach Dave

 

 

Week 1: Initial Test Week (June 11–June 20)

 

Hello FHS Runners,

 

This week and/or next, I want you to measure your baseline times for three running ‘tests’. These will help me to get to know you and to help design workouts that will be suited for you. From this baseline we will begin to build a base for running that prepares you for the time trial coming in August and the season to follow.

 

Three Tests

 

Here are the three key tests, to be completed on different days.  

 

1.     Mile Test (1609M) – Go to a local track and run four laps. A mile is just over four laps.

 

2.     1.5 mile / 3.1 mile – Find a trail where you can run either 1.5 miles (middle schooler) or 3.1 miles (high school).

3.     How long can you run—up to 20 minutes (beginner), 30 minutes (intermediate), 40 minutes (advanced)

 

Beginner          = 12+ years old AND 0+ years of training

Intermediate    = 14+ years old AND 2+ years of training

Advanced         = 16+ years old AND 4+ years of training

4.     Fill Out the “Get to Know You” Form

 

5.     Mark out 1, 2, 3.1 (5k), and 5 mile runs near your house – these can be approximate distances.
(You don’t have to run this, just measure it)

 

 

Workout

 

1.     Five Minute Warm Up Run

 

2.     Dynamic Stretching / Technique Running

 

·       Use the stretches / drills you remember from last year.

·       If this is your first year running, you can watch this video to give you an idea of warmups. I will be providing videos demonstrating various exercises soon.

3.     Test / Workout

 

·       You should only do one test per workout.

·       Ideally, you should not test if your muscles are sore from a previous test/workout.

·       If the test is shorter than your typical workout, you can add time to your cool down.

 

4.     Five Minute Cool Down Run

 

Getting to Know You

Copy and Paste into a Word Doc and
Email to Coach Dave: davidsschrock@gmail.com

 

Name:

 

Grade:

 

Favorite Subject in School:

 

Favorite Food:

 

Favorite Sport:

 

Other Favorite Activities:

 

Years Running / Current Running Habits:

 

Years Competing with FHS:

 

Other Sports (past / present):

 

 

 

Why do you want to run XC?

 

 

 

What are some of your goals for this season?

 

 

 

What is your favorite part about running?

 

 

 

What else would you like your coach(es) to know about your running?

 

 

 

Have you ever gone to a running store to be fitted for shoes?

 

 

Times

 

Best Time

Current Time

Goal Time

1 mile

 

 

 

1.5 mile (MS distance) OR

3.1 mile (HS distance)

 

 

 

Longest Run (miles / mins)

 

 

 

 

 

** See Coach Dave’s form if you wonder how to answer any of these questions. 

 

Getting to  Know You

 

Name: David Schrock or “Coach Dave”

 

Grade: A little bit past 12th Grade J

 

Favorite Subject in School: Bible and Theology, but before going to seminary I loved taking college classes in the area of exercise science, especially strength training.

 

Favorite Foods: Anything Mexican, My wife’s pizza, and Chia Banana Max Smoothies from Tropical Smoothie

 

Favorite Sport: It used to be basketball. I ran XC to help with basketball. Today, running and lifting.

 

Other Favorite Activities: Reading, Playing sports with my children, Traveling with my family, Drinking good coffee

 

Years Running / Current Running Habits: 25+ years . . . I run 10 miles/ week in combination with other exercises

 

Years Coaching with FHS: Just beginning

 

Other Sports (past / present): High School Basketball, High School and College Track (High Jump, 400, 800), High School Cross Country and various races since college. Most recently, I have been training for a Dekafit fitness race.

 

Why do you want to coach XC?

I want to coach Cross Country to help athletes glorify God with every aspect of their life, particularly running. I look forward to encouraging runners to meet their running goals and to lead all XC teams to glorify God, build up one another, and finding joy in working hard in the sport of cross country.

 

What are some of your goals for this season?

Leaning. I am committed to learning as much as possible this season to be an effective coach. For the teams, I want our middle and high school boys and girls teams to improve over the season and to spur each other one to good deeds and good running. If the teams do that, we will be as competitive as our God-given abilities permit.

 

What is your favorite part about running?

The beginning, the middle, and the end. Running is hard, but doing hard things has become a joy for me. It is one way God grows us and makes us more like Christ. As Eric Liddell, the Christian Olympic runner and missionary to China, once said, “I feel the Lord’s pleasure when I run.” Though running is hard, there is a certain joy found in it. And in learning that lesson, it helps us run the race of life, which is the race of faith.

 

What else would you like your coach(es) to know about your running?

I look forward to providing weekly training regimen for students that are tailored to individual needs and goals. Occasionally, I will look forward to running with our teams as we train through the summer and fall.

 

Have you ever gone to a running store to be fitted for shoes?

Yes. But not until after college. I should have done this in high school. Every foot and every body is different. A running store can help you know kind of shoe is best for your foot.

 

Times

 

Best Time

Current Time

Goal Time

1 mile

~ 5:30 (in 1997 J )

~ 7:00 minutes

6:30 minutes

3.1 mile

18:47 (in 1997 J )

~ 23 minutes

20 minutes

Longest Run

8 miles / 50 minutes

 

 


 
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by posted 05/30/2020

FHS 2020 CROSS COUNTRY

 

Here are the notes from FHS Fall Sports Information Meeting. More information about summer training will be posted and emailed in the first week of June.

WHAT IS CROSS COUNTRY?

Cross Country is a team-based sport competing in off track races. Cross Country means grass, asphalt, gravel, sidewalks, dirt trails, hills, and sand (like at Lake Accotink). We are a CO-ED team for practices. The distance is 5k (3.11 miles) for HS and 3-4k (1.86–2.49 miles) for MS. 

 

SEASON INFORMATION

Pre-Season Conditioning:  Late June through August.  Pre-Season registration dates are TBD.  The cost will be a $30 fee that includes tryouts later.  Team practice start date is TBD. The new coach may send something out for athletes to work on their own (or with running buddies) until the team can practice together.

 

Regular Season:  August – end of October/beginning November.  At the end of July (TBD), registration opens up.  We ask for email commitments a week before to work out the season fee. 

 

CONDITIONING & TRYOUTS

Everyone wishing to run long distance is welcome to the conditioning program.  New runners should set a goal of running a 5k without stopping by July’s end.  In late July, we’ll have a trial 5k run.  To join the team, you must make time cut-offs, ensuring you are serious about running cross country (it’s cross country running, not cross country walking!). 

 

FEES

Fees are for insurance, meet registration fees and first aid supplies.  Pre-registration ($30) must be paid for try-outs, even if you do not join the pre-season conditioning.  Regular registration is roughly $150-$200 per runner.  There are no family discounts.

 

PRACTICE LOCATIONS & TIMES

Practices in the past have been at the following locations:  South Run Park, Burke Lake, Lake Accotink, and Royal Lake.  The new coach may use different locations to support practices. Our home meet location has not yet been determined but has traditionally been at Lake Accotink (and Occoquan in years past). Once we get our meet location set up, we will try to practice there once a week (usually on Saturdays).  Not sure that we will host a meet this season.

 

During summer: Tuesdays, Thursday, and Saturday mornings from 7:30 to 9:30 am on Saturday, are 2 hours long and include dynamic warm-ups, main training segments, and cool-downs. 

 

During fall: (targeting last week of August) Practice days and times are TBD.  Traditionally, weekday practices were held in late afternoons to avoid conflict with homeschool activities and still on Saturday mornings.  As you can run on your own, you will not be penalized for missing practice, but runners need to run 5+ times a week (i.e. you’ll need to run on your own, too). The new coach will set up an online group log to record runs inside & outside of team practices. 

 

MEETS

Meet information is TBD for this upcoming season.  Our target is 8 meets per season.   Some meets are on Saturday mornings and others on weekday afternoons (starting about 4 pm, be there by 3pm for warm-up and walk-throughs).  Most meets are in the Northern Virginia area and will be open to MS and HS athletes.  A few might be 9th to 12th grade only (but these sometimes allow younger runners to run unofficially).  As long as you make the age or grade requirement for a meet and are injury free, you can run in the meet.  Scoring is based on our first five runners crossing the finish line, so everybody on the team will run in as many meets as they can make (which is highly encouraged).

 

PARENT VOLUNTEERS

We need a couple parents to help; FHSAA has a 2-adult minimum for FHS activities.  Your only obligation is to be on our route (walking, biking, jogging, running, etc.).  Contact the coach if you are interested.  It is helpful to have as many parents as available on long routes as runners will break up into groups.  We must cancel practices if we do not have 2 adults at any practice.

 

FAMILY COMMITMENT
Traditionally, FHS has held a home meet at Lake Accotink near the end of our season.  If we host a meet this coming fall, we require at least one adult from each family to help out.  In order to accept a spot on the team, you MUST commit to having somebody from your family (or an adult friend) help at the one meet that we host.  The time commitment is roughly 8am to noon on one Saturday.  Our meet date will be shared as soon as we receive approval for it.

 

EQUIPMENT

Running shoes and water bottle.  Towel or yoga mat for cool-downs. Some runners like spiked shoes, but it’s not required.  Must dress in modest apparel to all practices.  No muscle shirts or leggings without tunic length shirts, etc.  While not required, some runners like spandex shorts under running shorts. Male runners must run with their shirts on. During practice, running with music is prohibited.

 

UNIFORMS

You’ll need a SINGLET for meets.  It’s the same as from previous years or Track.  We’ll send out information on ordering new ones.  They are about $20.  The rest of the uniform is a modest pair of black shorts and any color socks.  You do NOT need to wear a t-shirt under the singlet.

 

TEAM GOALS

 

  • Glorify God & grow your faith with prayer at practices and meets, sharing prayer requests and praises.  Team captains will be responsible for Bible verses.
  • Stay injury free with dynamic warm-ups, cool-downs, proper form, and rest.
  • Improve your time through consistent and diligent practices.
  • Strengthen friendship bonds through shared hard work.

 
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