CoEd Varsity Cross Country
We are offering some winter trail runs for those want to get off-road on smooth wood chip / gravel paths. You may choose your distance and who you run with. Meet at 8:00 am, start with warmup and stretching, trail run begins at 8:10, should be done by 9:15.
12/16 - Manassas Battlefield Visitor Center (Rt. 234 just north of I-66)
12/23 - Coach Whalley's House - 13138 Penndale Lane (Behind Greenbriar Shopping Center off Rt. 50) We'll run the Rocky Run trail towards EC Lawrence park. Pancake breakfast afterwards. Sign up to bring some food & RSVP https://tinyurl.com/fhsholidayrun
12/31 - Fairfax 4 miler - 6 pm. Race sponsored by Pacers. Register online https://www.runpacers.com/race/fairfax-four-miler/
Current Fairfax students, family members and alumni are welcome.
We're holding optional cross training exercises on Thursdays, 12/7, 12/14, & 12/21 at Oak Marr Rec Ctr from 7:30-8:30 pm. We'll start in the weight room and you can choose to work on your cardio on an stationary bike or rowing machine, or do a circuit of weight exercises using their many arm & leg exercise machines. We will provide instruction on the use and length of time for each exercise/machine. Then we'll hop in the pool for 30 minutes of aqua jogging. Using a special flotation belt, we will "run" in the water without our feet touching the bottom of the pool. We'll start with easy warmup pace and progress to faster tempo intervals. You will get the benefits of land based running without pounding the ground or pool. Students will need to bring a student ID or gov't ID showing your age. $6.50 per visit. Passes for 25 visits are available for $147 ($5.88 per visit). Bring your own towel and change of clothes. You will need to provide your own transportation. Oak Marr is located at 3200 Jermantown Road, Oakton, Virginia. 703-281-6501 . Based on the interest in these sessions, I am considering offering these sessions on Thursdays throughout January and February. Check back for confirmed dates.
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
Running with the Buffaloes by Chris Lear - 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
Signup to receive team messages via REMIND. Text the message "@fhs-xc" to the number 81010 or to 253-693-4909. Otherwise, go to https://www.remind.com/, create an account for yourself, and click Join A Class. Enter fhs-xc. You will be given the option to receive text or email messages.
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.
COMMUNICATION – The best way to communicate with me is to send me an email message. With email, I can cut and paste from other emails, can include weblinks and can store your message. My cell phone does not get service in the building, so I do not get text messages during the school day (my cell phone does not do texting over WIFI.) During practice time, I carry my cell phone. It is primarily for emergency purposes. During practice time, I am supervising the practice, not checking messages.
Cross Country (X/C) is a Fall team sport and takes place from Aug. 7 – Nov. 11. 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 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 3:30-5:30 pm. We usually meet outside the fieldhouse by door #19 and run to local parks for hill training, speed intervals, form drills and games, such as capture-the-flag & ultimate Frisbee. Wear running shoes, shirt (preferably dri-fit or wicking), running shorts, and a running watch and bring a water bottle to daily practices. Also please be on-time, meet with trainers when you're working through an injury, come to practice every day even when you're injured, and be prepared to give 100% effort to a positive training session.
Coach Mark Whalley email@example.com 703-625-5234 (cell #)
ONLINE REGISTRATION - Complete the team online registration (gives me your student ID# to track your forms): https://goo.gl/forms/KdPeJEg4Kh0Ewa7J3
REQUIRED FORMS - The following forms must be reviewed and approved before an athlete can participate in tryouts, practices or competitions. They can be found by clicking on TEAM FILES at the top of the page. Items 1-3 can be dropped off in the Athletic Office just inside the fieldhouse or turned into Coach Whalley at 7:45 am prior to practice. Parents should accompany their athletes in case a signature is needed. When all your forms, insurance, concussion education are complete, your name will appear under the Roster section of this website.
1. Emergency Care Information - Requires you to list phone numbers of people to call in an emergency.
2. FCPS Communicable Disease Information Sheet
3. Off-Campus Running form – expected behavior while running off the school campus
Items #4 & 5 must be reviewed by our Athletic Trainers before you can practice. The athletic trainers room is H-103. One of our 2 trainers should be there from 7:00 am - 6:00 pm. You should bring your physical to them and ask them to check it along with your concussion education. Get a note from them that these 2 items are completed and bring it with you to Coach Whalley 15 minutes before your first practice.
4. Athletic Participation & Physical Examination form - Requires you get a physical exam after May 1, 2017. Must use FCPS 2017 form. 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.
5. 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 FCPS video program is available online at https://www.fcps.edu/activities/student-athletics. Complete your online concussion ed for student and parent prior to submitting your team forms. Our athletic trainers will receive an online report showing those that have completed this training.
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.
TEAM SURVEY: All team members should complete our Team Survey by 9/12. You can use a laptop in my classroom (C-137) at 3 pm if you have not completed the survey beforehand. It is intended to get your input on what is important to our team's success this season. The survey is located at: https://goo.gl/forms/eif9DRTUNen62gka2
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.
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
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).
2 Local stores that offer free stride analysis (video record you running a few steps on a treadmill), advice from actual runners, and a 10-15% discount when you tell them you're on a high school running team.
Potomac River Running, 11895 Grand Commons Ave at Fairfax Corner, (703) 988-9700
Pacers Running Store, 10420 North St in old town Fairfax, (703) 537-0630
If you know your sizing in a specific model, you can look for discounts from the following websites:
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)
Our Team Spiritwear Apparel is now available to purchase online. The store will be open until 9/28.https://prteamsales.tuosystems.com/stores/fairfaxcrosscountry 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.
Note that team members will be issued a team racing jersey for use in all our meets. Athletes must provide their own solid black shorts. You can obtain shorts from this website or a local sports retailer. These spiritwear items are for your use in practices and during meet warmups and warmdowns. All purchases are optional and not required.