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FHSAA seeks to glorify Jesus Christ by serving home schooling athletes and families through competitive sports.

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Change Team: 
Throwers' Exercises

A message from Mr. White: In addition to the general exercises in THIS LINK (found in the Documents Section), throwers should do the following: 

 

  • Push-up ladder (1 push up on the ground, 1 standing against a wall, up to 10, back down to 1) every day (except Sunday, of course) - even the same days as practice!
  • Front dips (on parallel bars) -  as many as you can do, 3 sets/repeats minimum, every day (if you have to start with a helper, no sweat!)
  • Pull ups (palms away) - as many as you can do, 3 sets/repeats minimum, every day (if you have to start with a helper, no sweat!)
  • Back Dips (off your couch or solid furniture) 3 sets of ten every day
  • Squats (body weight or add 8-20 lbs as your body size/strength allows (when in doubt, use less weight) 3 sets of 10 x 3 days a week
  • Lunges 3 sets of 10 x 3 days a week

 
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2021 Track Theme & Verse

PRESS ON!

Philippians 3:13b-14

Forgetting what lies behind & straining forward to what lies ahead,

I PRESS ON

toward the goal

for the prize 

of the upward call

of God

in Christ Jesus.


 
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Finding Your Target Heart Rate

Heart Rate Zones

https://www.bigpeachrunningco.com/heart-rate-zones/

 

Taking your pulse (https://www.mayoclinic.org/how-to-take-pulse/art-20482581): Put the tip of your index and middle finger in the groove of your neck along your windpipe to feel the pulse in your carotid artery. Apply just enough pressure so you can feel each beat. Do not push too hard or you will obstruct the blood flow. Watch the second hand on your watch or a clock as you count how many times you feel your pulse.


 
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General Track Info
 

Head Coach: Heather Alexander,   

Assistant Coach: Andy Swiston,   

Team Manager: Laura Briggs,   

Other volunteers: Volunteers are welcome to help administratively, accompany the team on workouts, or give instruction in a specific track or field event (trainer or assistant coach).

Practice Times and Locations: Athletes are expected to run on their own in addition to the 3 practices per week.

  • Tuesday: 3-5 PM, Redeeming Grace Church, 5200 Ox Rd, Fairfax
  • Thursday: 3-5 PM, RGC
  • Saturday: 9-11 AM, Westfield High School track, 4700 Stonecroft Blvd, Chantilly

Season:

Conditioning: Jan 12-Feb 20. The conditioning period is extended due to the long layoff for most athletes. Also, given all conditioning will be outdoors, it will only be held weather permitting, and will be called off if the temperature is less than 32 or windchill less than 25; or in case of moderate precipitation or frozen surfaces. 

Tryouts: Feb 23-Mar 6. Tryouts are less about running a certain speed and more for you to try out track as well as us to gauge your commitment. However, as the season progresses, time trials will determine top runners for certain meets.

Season: Mar 9-May 14. End date may depend on final meet schedule.

Meets: Held weekday afternoons or Saturdays. Number will vary depending on scheduling availability. Locations will vary from local to 1-2 hour drive. 

Events:

  • Sprint: 100/200/400, 100/300 hurdles
  • Middle distance: 400/800
  • Long distance: 1 Mile, 2 Mile. Cross Country: Athletes training toward this can attend meets if/when they arise (middle school: 2-mile, high school: 5k).
  • Field events: Long jump, shot put, discus

Costs: 

Registration fee: $30, must be paid before an athlete can participate in conditioning or tryouts.

Season fee: Final fee for the year will be determined based on budget and communicated during tryouts (fee in the past has been $180-$200). Once a spot on the team is offered, the athlete has 48 hours to accept the spot on the team by paying the fee.

Black singlets to be purchased in the Online Store for $22 once a spot on the team is accepted. Uniform is completed by a pair of entirely black shorts provided by the athlete.

COVID-19 Requirements:

We will follow the applicable requirements for Virginia and the VHSL, as well as those necessary for our permit from Fairfax County for the Westfield High track. See below for details.

 

 

FHSAA Track and Field Training Safety Guidelines

 

 

General Guidelines & Information

 

 

  • Check-in/Screening
  • All staff and athletes in attendance must check-in with manager
  • Hand sanitizer provided at check-in

 

  • Practice and Competition Guidelines 
  • When not exercising, masks or face coverings should be worn when social distancing cannot be maintained
  • Athletes provide their own water bottles, clothing and towels
  • Personal items should be spaced apart
  • Field athletes are encouraged to purchase their own implements
  • Shared equipment will be disinfected between uses 

 
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Distance workout plan, April 18-24
by posted 04/17/2021

Sunday: Off

Monday: 25-30 minutes steady aerobic run, maintain heart rate of 140-160 per minute.

Tuesday:

  • Warmup.
  • Milers and two-milers:
    • 1200m, mile pace plus 30 seconds. 2 minute recovery.
    • 1000m, mile pace plus 15 seconds. 2 minute recovery.
    • 2x800m, mile pace. 2 minute recovery.
    • 400m, mile pace minus 5 seconds. 2 minute recovery.
    • 2 x 200m, 90-95%. 200m walking recovery.
  • 800/400 runners:
    • 800m, mile pace plus 20 seconds. 2 minute recovery.
    • 400m, mile pace. 400m recovery jog. 2 minute recovery.
    • 2 sets of 3 x 200m, target 800 pace. After each rep, 200m recovery jog. Between sets, 200m recovery jog plus 2 minutes.
    • 2 x 200m, 90-95%. 200m walking recovery.
  • Cooldown.

Wednesday: 25-40 minutes steady aerobic run, maintain heart rate of 140-160 per minute.

Thursday:

  • Warmup
  • Milers and two-milers:
    • 3/4 x 600m. Each one at target two-mile pace. 1-2 minute recovery. 600m recovery jog.
    • 2/3 x 400m. Each one at target mile pace. 200m recovery jog after each. After last rep, 600m recovery jog.
    • 2/3 x 200m, 90-95%. 200m walking recovery.
  • 800/400 runners:
    • 3 x 400m. Each at target mile pace. 200m recovery jog after each. 2-3 minute extra recovery before 200’s.
    • 2 sets of 4 x 200m. Each at target 800 pace. After each rep, 100m walking recovery. Between sets, 600m recovery jog and 2 minutes extra recovery
  • Cooldown.

Friday:

  • 10 minute warmup.
  • 5-6 strides.
  • 10 minute cooldown.

 

Saturday:

  • High school meet hosted by John Paul the Great, Dumfries.

 
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Distance workout plan, April 11-17
by posted 04/10/2021

Great meet today! Be sure to get a recovery run in on Monday, as well as recovery runs after our interval workouts this week. This will be an intense week of training as we increase the speed element in our workouts.

Sunday: Off

Monday: 25-30 minutes steady aerobic run, maintain heart rate of 140-160 per minute.

Tuesday:

  • 7 minute warmup.
  • 4x hill repeats on Ellzey Drive, 800m race pace.
  • Recovery from Ellzey Drive to Portsmouth/Ames/Almond loop.
  • 3 x 800m. Each one at target mile pace plus 10-20 seconds. 2-3 minute recovery after each.
  • 2 x 200m, 90-95%.
  • 7 minute cooldown.

Wednesday: 25-40 minutes steady aerobic run, maintain heart rate of 140-160 per minute.

Thursday:

  • 7 minute warmup.
  • Interval workout at Woodglen Lake:
    • 2/3x600m, mile race pace
    • 2/3x400m, mile race pace minus 5 seconds
    • 3x200m, 90-95%
  • Ratio of one minute recovery to one minute interval work.
  • 7 minute cooldown.

Friday:

  • 10 minute warmup.
  • 5-6 strides.
  • 10 minute cooldown.

Saturday:

  • Meet hosted by NVHAA, Marstellar Middle School.

 
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Interval pace table
by posted 03/05/2021

The below table is for athletes in distance squads. This will help you determine the appropriate pace to run in our workout tomorrow, which will include intervals of 200/400/600/800 meters. Please bring your watch if you have one.

Looking forward to it!

Coach Swiston

 


 
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