CoEd Varsity Cross Country
Cross Country (X/C) is a Fall team sport and takes place from Aug. 1 – Nov. 12. Races are run through woods and fields on dirt, gravel and grass trails and are typically 3 miles or 5 kilometers. In each race, team members start together and aim to run the course in the shortest time possible. Team scores are based on the finishing places of the top 5 team members. The lowest team score wins. Varsity meets usually involve between 10-50 schools and are held on Saturday mornings; JV races involve 3-4 schools and are held on Wednesday afternoons. Our goals are to win the Conference Championships, help everyone to develop their strength and stamina and to achieve personal time and place goals.
VARSITY & JV SQUADS - The Varsity squad consists of the top 7-10 runners and the JV squad of the remaining members of the team. Squads are determined by individuals’ times in races and time trials, work ethic, attitude and attendance. Everyone gets to run in the meets; there is no bench in cross country. Boys’ and girls’ squads race separately though frequently train together. Both squads are open to FHS students in grades 9-12 who have parental and doctors permission to participate. Students must have passed 5 classes last year and taking 5 classes this coming year.
PRACTICES - The team practices every school day from 3:30-5:15 pm. We usually meet at school and run to local parks for hill training, speed intervals, form drills and games, such as capture-the-flag & ultimate Frisbee. Our meeting place unless specified otherwise, is outside the field house in the alcove facing the track by door #19. Wear running shoes, shirt (preferably dri-fit or wicking), running shorts
Coach Mark Whalley firstname.lastname@example.org 703-625-5234 (cell #)
This summer everyone who wants to join our Fall cross country team should run daily throughout the summer and record their miles daily in our online team log. Our summer goal (from 6/1-8/31) is 200 miles for newcomers, 350 miles for runners with 1 year experience and 500 miles for runners with 2+ years experience. Check Team Files in late May for a list of Group Runs, Summer Mileage Targets by Week and Recommended Training Schedules by Week which will be posted each week.
Our Team Camp will start Monday, July 31 and continue weekdays until the start of school. Our camp will be held in a variety of locations around the area including Lake Fairfax, Prince William Forest Park and Greenbriar Pool. We will also have special all day trips to Cunningham Falls State Park and White Oak Canyon in the Shenandoah Nat'l Park. During this time, we will have 5-6 hour sessions on Mondays & Wednesdays, 2 hour sessions on Tuesdays and Thursdays and 6-10 hour sessions on Fridays. Daily sessions will include warmups, drills, distance run, group games, and team building exercises. See the Tentative Schedule under the Team Files section. Check back in July for Field Trip permission forms.
ONLINE REGISTRATION - Complete the team online registration (gives me your student ID# to track your forms): http://goo.gl/forms/7rUipYoXNlZyvLvh1
REQUIRED FORMS - Deadline for turning in forms is Friday, 8/28. These Forms are required before an athlete may practice. They can be found by clicking on TEAM FILES at the top of the page. Deliver to Coach Whalley in room C-137 (do not leave them at the Main Office in case any of them are incomplete).
1. Athletic Participation & Physical Examination form - Requires you get a physical exam after May 1, 2017. Must use FCPS 2013 or 2016 form.
2. Emergency Care Information - Requires you to list phone numbers of people to call in an emergency.
3. FCPS Communicable Disease Information Sheet
4. Off-Campus Running form – expected behavior while running off the school campus
5. 2016-17 Extra-curricular Participation Policy - expected behavior while participating on any FCPS team.
Health Insurance: All athletes must have health insurance. If you do not, you may purchase school accident insurance for approximately $17 for the school year from the following school provider. Go to the following FCPS insurance link and click on the Accident Insurance Form. https://www.fcps.edu/node/31475 Print a copy of your receipt and turn it in with your physical.
Concussion Awareness Education Program: All student-athletes AND one of their parents/guardians are required by Virginia law to participate EVERY school year in a MANDATORY concussion education program. This online video program must be completed by both the student and parent/guardian by 6 pm the night before a student's first practice or tryout. The FCPS concussion education program is available online at https://www.fcps.edu/activities/student-athletics. Complete your online concussion ed for student and parent by noon the day before my cutoff/processing dates. This will give our Athletic Trainer time to run a report to verify your status and report it to me. Amanda’s email is email@example.com if you have questions. If you do it after our Athletic Trainer has run her daily report, I will not have any record of it.
Optional permission Forms:
A. Student permission to ride in car of another student (When going to off-site practice areas)
B. Student or parent driver information (allows people to drive other team members to meets and practices)
REQUIRED SUPPLIES: A running watch and water bottle should be brought to every practice since we run based on time and run places with no water. The running watch should have a chronometer function which allows you to time the length of your runs. Simple models are available at Wal-Mart and Target for approximately $10 and more elaborate models run $20-40. My preference is the Timex Ironman series because it is waterproof, provides 50 splits (intermediate times during a run), and has an alarm.
Here are time targets to work towards for varsity athletes:
Top 15 at Conference
16:46 (3 mile)
19:22 (3 mile)
Top 15 at Regionals
15:29 (3 mile)
18:03 (3 mile)
Top 15 at State
Running Logs: Everyone is requested to create a free account in www.running2win.com, register for the Fairfax XC team, and record your daily mileage, running route and time. The system will total up your weekly mileage and track your progress throughout the season. The team accounts allow you to see the logs of other members of your team, but are hidden from outsiders. Please go there, register yourself and request to be added to one of the teams. You will need to enter the team name and ID #. Setting up your individual account is automatic but connecting to the team takes about a day to process.
TEAM NAME TEAM ID #
REBEL XC-B T-15009080006-11 (for boys)
REBEL XC-G T-15009085606-13 (for girls)
Just a reminder that everyone is expected to log their miles by the end of each week, so that I can track your progress. This is a requirement for making the 500 mile club and for earning a varsity letter. Those that have not logged their miles were removed from our Team Account unless they notified me that they do not have online access. To be reinstated on our team account, please enter your miles and request to join the team through running2win.
Follow @FAIRFAXHSXC in Twitter to receive highlights of FHS XC Team News items posted to our Team website and have them sent directly to your phone. You will also need to go to our Team website, find the section on the main page called Fan Login, create an account/login, click on the tab "Email/Text Alerts" and enter your information and select Coed X-Country as a Favorite and check Email Alert.
A Facebook Group has been created for students & parents to post team photos. It is entitled “Fairfax HS XC & Track Team”. To join, people just need to go into Facebook, look up this group and request to join.
A Facebook Group has been created for X-Country & Track Alumni to post reunion and alumni news. It is entitled “Fairfax HS XC & Track Alumni”. To join, people just need to go into Facebook, look up this group and request to join.
We will schedule another Alumni Run in early June 2017 and early August 2017. Check back for times & locations.
All Fairfax High School cross country and track alumni are invited to a runner's reunion / fun run on Saturday, December 24, 2016. Come out and run a few miles or just hangout with old friends.
Date: 12/24/16 (Sat.)
Time: 9:00am - 10:30am EDT
Location: IHOP, 9490 Blake Lane, Fairfax, VA
Look forward to seeing everyone!
PR Running Stores has created an online catalog for you to purchase team apparel. The following items are available: t-shirt, tank top, running shorts, ¼ zip pullover, running pants, backpack. Most of the items are available in both men’s and women’s sizes from XS to XXL. They are made of special lightweight breathable fabrics to help you feel comfortable when running. A color flyer is posted under Team Files.
To access the online store, click on the link: http://prteamsales.tuosystems.com/stores/fairfaxcrosscountry
The online store will close on MONDAY, SEPT 12th so that these items can be delivered to us by Friday, September 23th.
Note that team members will be issued a team racing jersey and shorts for use in all our races. These spiritwear items are for your use in practices and during meet warmups and warmdowns. All purchases are optional and not required.
For x-country training, we recommend that athletes wear distance running shoes designed for training on roads and trails. This means they’re made of lighter materials than basketball or tennis shoes, and have strong shock resistant properties to protect against leg injuries. Running shoes are adapted to 3 kids of feet/running styles. Those with high arches (requiring more flexibility), those with flat feet (requiring more stability), and those with severe pronation (rolling of the foot). Most running stores can watch you run a few strides around the store or on a treadmill and assess your running style. Then they can recommend shoes according to your style and foot strike. Most training shoes are designed to provide proper shock absorption and wear for 500 miles which equates to 3-4 months for our veteran runners and 5-6 months for our newcomers.
I recommend training shoes which are moderately priced ($70-100). Popular brands are Asics, Saucony, Brooks, Nike and New Balance. Nike tends to run more expensive.
For x-country races, athletes can wear one of many special racing shoes:
- X-country spikes – have rubber tread, removeable metal spikes (1/4-5/8”), ¼ inch of cushioning, and no plastic spike plate.
- Distance track spikes – usually a lighter, thinner sole than x-country spikes, , removeable metal spikes (1/4-5/8”), ¼ inch of cushioning, and sometime a plastic spike plate
- X-country spikeless racers – similar to x-country spikes but without the metal spikes.
- Road racing flats – very light weight, blown foam, very little rubber, ¼-1/2 inch of cushioning, flat or very little tread on the sole
Athletes should consider whether they plan to run track and if so may want a racing shoe they can use for both types of races. Those only running x-country, may favor option 1 or 3.
Racing shoes range from $50-100+. The $50 models are ok for most high school runners, though some top runners prefer some of the more expensive models.
Here are 3 models of moderately priced x-country spikes which Pacer’s Running Store carries:
- Saucony Kilkenny XC 5: rubber sole, metal spikes, $60
- Nike Rival XC: rubber sole, metal spikes, $65
- New Balance XC 900: rubber sole, metal spikes, $85
Most of our x-country meets are run on grass, dirt and light gravel surfaces which can accommodate ¼-5/8” spikes depending on how wet the ground is. Everyone will run at least 2 races and maybe 3 at Burke Lake which includes 1 mile of asphalt road. For this course, runners usually remove the metal spikes and put in blanks or run in spikeless racers (option 3 or 4).
Pacers in Downtown Fairfax
VA Runner in Fairfax Corner
Both Pacers and VA Runner stores will offer you a 15-20% discount if you tell them you are on your HS x-country team. If you know your sizing in a specific model, you can look for discounts from the following websites:
Wondering why people run and how do some get so good? Here are some favorite books about some of the outstanding distance runners in the world. Most of these are available at a Fairfax County Public Library.
Running with the Legends by Michael Sandrock - 796.42
The Perfect Mile by Neal Bascomb – 796.42
Pre: The story of America’s Greatest Distance Runner by Tom Jordan - Biography
Sub 4:00 – Alan Webb and the quest for the Fastest Mile by Chris Lear – Biography
The Loneliness of the Long-Distance Runner by Alan Sillitoe
Summer Camps: Here is a list of running camps in the Shenandoah foothills offered to high school runners at a moderate fee.
- High Performance Distance Academy-
- http://www.runaboutsports.com/why-choose-this-camp.html (7/8-13 or 7/22-27)
- Pacers DCXC - https://www.runpacers.com/dcxc-camp/ (7/23 - 27)
- Blue Ridge - http://www.blueridgerunningcamp.com/ (7/28 – 8/2)
- Camp Varsity - www.campvarsityrunning.net (8/4 – 10)