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FHS AThletics - Rebel Pride

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Home of the Rebels

FHS AThletics - Rebel Pride

Home of the Rebels

FHS AThletics - Rebel Pride

Team News.

Team News

4 years ago @ 4:22PM

***DISTANCE NEWS 1/27***

Workouts for Week of 1/27 - 2/02:

Mon – Team practice, 4 laps (buildup straights, med pace curves), 8x200s (800 pace getting progressively faster)

Tue –  On your own, easy pace.

Wed – Team practice, warmup, drills, buildups, 3x200, stretch, abs.

Thu  – Conference meet @ PG Sports Complex – Bus leaves at 2:15

Fri – No school, on your own, easy pace.

Sat – On your own, med pace.

Sun - On your own. Easy pace.

Squad

Units

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Total

Avg Min / Mile

Boys-Blue

Miles

8

6

4

5

6

8

5

42

 

 

Min.

60

45

30

37

45

60

37.5

318

7.5

 

 

 

 

 

 

 

 

 

 

 

Boys-Gray

Miles

8

6

9

5

5

7

4

44

 

 

Min.

64

48

72

40

40

56

32

352

8

 

 

 

 

 

 

 

 

 

 

 

Boys-White

Miles

5

4

6

4

3

5

3

30

 

 

Min.

42.5

34

51

34

25.5

42.5

25.5

255

8.5

 

 

 

 

 

 

 

 

 

 

 

Girls-Blue

Miles

7

5

4

4

5

7

5

37

 

 

Min.

60

42

34

34

43

60

43

323

8.5

 

 

 

 

 

 

 

 

 

 

 

Girls-Gray

Miles

7

4

6

4

4

6

4

37

 

 

Min.

63

36

72

36

36

54

36

333

9

 

 

 

 

 

 

 

 

 

 

 

Girls-White

Miles

5

3

5

4

3

4

0

24

 

 

Min.

47.5

28.5

47.5

38

28.5

38

0

228

9.5

Note: Blue squad is athletes that run year round and have run for 2+ years. Gray squad is athletes that have previously run 1+ seasons. White squad is athletes that are new to running.

Every day after your run: Stretch or dynamic drills, 5 min of abdominal exercises & 50 pushups. At least 3 days per week, 4-6 x 100m buildups. Shortly we will also add weight room / plyometric exercises.

Practice Times: The distance squad will normally practice from 3:30-5:15 pm, meeting on the track.   Please be prompt as we will make announcements at the beginning of practice.  Runners that have met all the requirements will be permitted to run on their own on Tuesdays and Thursdays. Those that choose to run at school should sign the daily running log in Coach Whalley's room (C-137) before 3 pm and check back in when you return. Otherwise you may run from home on those days.   Mondays, Wednesdays and Fridays we will have team runs from the track.

Requirements: To be on the team, you must have turned in all your paperwork as listed on our team website. To run on the distance squad, you must meet one of the 3 time standards (800/1600/3200m), bring your running watch to practice daily and log your miles daily on Running2win.com.

Running Logs: Everyone is required to create a free account in www.running2win.com, register for the Fairfax Track team, and record your daily mileage. All mileage for the week should be entered by 7 pm on Sunday night. 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 Track T-15009131611-11

Team News

4 years ago @ 4:44AM

***JOIN THE TRACK TEAM AT SPIRIT NIGHT - FRIDAY 12/6***

PENN STATION EAST COAST SUBS

11033 Lee Highway (Across from Chipotle)

Fairfax, VA 22030

FRIDAY, DECEMBER 6, 2013

5-8 PM

Be sure to mention that you are there to support the Fairfax HS Track Team!!

Team News

4 years ago @ 12:06PM

***RECOMMENDED CLOTHING***

Since most of our practices are outside, we recommend every athlete bring the following clothes to practice:

Multiple layers on top (Dri-fit shirt against your skin, long sleeves, fleece vest, wind jacket)

Multiple layers on bottom (Spandex tights, sweatpants or wind pants)

Hat & gloves

Training shoes (basic running shoes) & racing shoes (with or without spikes)

These items can be obtained from specialty running shops, sporting goods stores and Wal-Mart / Target.  Brand names are not required.


https://fairfaxhighsports.org
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