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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

5 years ago @ 5:51PM

***TEAM OVERVIEW - UPDATED 7/05***

Cross Country (X/C) is a Fall team sport and takes place from July 30 – Nov. 10.  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.

TEAM SQUADS - The Varsity squad consists of the top 7 runners.  Varsity boys aim to race 5-5:30 min/mile, varsity girls 6-6:30 min/mile, JV boys under 9 min/mile, and JV girls under 10 min/mile.  Those not not ready to race 3 miles at JV pace will be placed on the development squad.  Placement on squads will be based on practices, time trials, work ethic, attitude and attendance.  Boys’ and girls’ squads race separately though frequently train together.  All 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 - Team practices are expected to begin July 30 and be held weekdays from 4-6 pm.  During the school year, the team practices every school day from 3:45-5:30 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              mark.whalley@fcps.edu         703-625-5234 (cell  #)  

Team News

1 week ago @ 2:57PM

***SUMMER GROUP RUN - CORRECTION 7/12***

Sat 7/14 8:00-9:00 am Newcomers, returning athletes, parents and siblings are invited to a group run.  We will meet at Fairfax Town Center (Rt. 123/West Ox Rd and Rt. 50) in front of Chutzpah Deli.  From there, we will run west on Monument Drive, go under the Fairfax County Parkway, and turn right on a bike path leading into the woods.  Called the Rocky Run trail, this trail is a gravel bike path running through the Greenbriar neighborhood, crossing over Stringfellow Rd and going all the way to EC Lawrence park.  The course is out-and-back on the same route, so everyone is free to choose when they want to turn back.  Bring some money and join in a drink or breakfast afterwards at Chutzpah or Tropical Smoothie.  HS athletes are required to have their school forms turned in prior to running with the group.

Team News

1 week ago @ 2:27PM

***SUMMER TRAINING - UPDATED 7/05***

RUNNING MILEAGE – Everyone who plans to participate in Cross Country in the Fall should run over the summer to build up their strength and endurance.  Try to run at least 5-6 days per week, alternating between long runs, medium runs and short runs.  Start running at mileage that is comfortable to you and try to increase your mileage 3-4 miles per week throughout the summer.  After 4 or 5 weeks, back your mileage down and take a “rest” week, then resume where you left off.  See team files section for daily mileage schedule.

 

 Week

Level 5

Level 4

Level 3

Level 2

Level 1

6/4

47

40

33

23

9

6/11

50

43

36

26

12

6/18

53

46

39

29

15

6/25

57

50

43

33

19

7/2

60

53

46

36

22

7/9

47

40

33

23

9

7/16

60

53

43

33

19

7/23

63

56

46

36

26

7/30

67

60

50

40

26

8/6

70

63

50

40

26

8/13

53

46

36

26

19

8/20

53

46

36

26

19

8/27

53

46

36

26

19

           

6/4-9/2

733

642

527

397

240

Avg Wk

56

49

41

31

18

 

Legend

               

Level - 1

New to distance running, played some other sports that didn't involve much running

Level - 2

Newcomers played some other sports which involved a lot of running & those with 1 year experience

Level - 3

Returning runner aiming to make varsity, has run 30+ miles per wk

 

 

Level - 4

Returning runner aiming to make varsity, has run 40+ miles per wk

 

 

Level - 5

Returning runner aiming to make regional or state, has run 50+ miles per wk

 

GROUP RUNS – Try to run with others as much as possible.  Check our team website for dates & locations of informal group runs.

 

RUNNING ROUTES – Vary your routes so that you don’t get bored running around the same area.  Running out & back to a select destination often feels more satisfying than merely running around your block a bunch of times.  Many runners get energized by running “off-road” on dirt, grass or gravel trails.  Tell others about routes you find interesting.  See team files section of our website for Running Routes & Local Trails in Fairfax County. 

Team News

1 week ago @ 2:41PM

***TEAM FUNDRAISERS***

Parents and athletes,

Please add the following team fundraisers to your calendars.

Sat. 8/4 - Car wash from 9 - 1 pm on Lee Hwy/Rt.29 across from the fire station.

Sat 8/18 - 5K fun run at 8 am at FHS.  This event is open to the general public.

Fri 8/31 - Tailgate table 5-7 pm to sell FHS spiritwear & bake sale in FHS fieldhouse parking lot.

Sat 9/8 - Cleanup at Burke Lake Park.  We get paid to do a trash sweep after the Monroe Parker Invitational.

Sat 11/17 - Fairfax Craft Show 9 - 4 pm.  We get paid to direct traffic in the FHS parking lot.

Funds from these events will help pay for team canopies, team trips and varsity warmup jackets.  We will send notices to signup to volunteer via Signupgenius.com.

Team News

1 month ago @ 12:32PM

***TEAM OVERNIGHT CAMP: AUG 6-9***

TEAM OVERNIGHT CAMP - Our Team Overnight Camp will run from Monday, August 6 - Thursday, August 9 at Shrine Mont in Orkney Springs, VA. Team members will run trails, play games, complete team building activities, learn strengthening drills, and pool exercises.  Cost is $300 which covers lodging, meals and activities.   Camp flyer/schedule, camp permission form, and camp luggage search form are posted under Team Files.  Submit your check to the school's main office (c/o Coach Whalley) and complete the online registration by Friday 7/20, to guarantee your spot https://tinyurl.com/fhsxccamp18.  Thereafter, registrations will be placed on a waiting list and only accepted if space becomes available.

 

Check here for the latest list of camp registrants:  https://tinyurl.com/camp2018s.  To access this webpage, you must be logged into Google under your fcpsschools.net account.

Team News

9 years ago @ 12:50PM

***TEAM REQUIREMENTS AND REGISTRATION - UPDATED 7/05***

ONLINE REGISTRATION - Returning and new athletes, please complete the 2018 team online registration (gives me your student ID# to track your forms):  https://tinyurl.com/fhsxcregist18

REQUIRED FORMS -  The following forms can be found by clicking on TEAM FILES at the top of the page.   Items 1-4 can be mailed to the main office (FHS, 3501 Rebel Run, Fairfax, VA 22030, attn Coach Whalley) or dropped off between 9-1 pm.  These must be reviewed and approved before an athlete can participate in summer runs, tryouts, practices or competitions. When all your forms, insurance, & concussion education are complete, your name will appear under the Roster section of this website.  During July, forms will be reviewed at the end of each week.

Form Review - Coach Whalley will be available to review your forms on Mon 7/9 from 6-7 pm and Mon 7/30 from 8-10 am in the fieldhouse lobby (door #21).  Parents should accompany their athletes in case a signature is needed.  

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

4. Athletic Participation & Physical Examination form - Requires you get a physical exam after May 1, 2018.  Must use FCPS 2/17 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 notify me when you have fulfilled this requirement.    ​

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 News

3 years ago @ 7:31AM

***TEAM COMMUNICATION***

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.  Text messages are only to be used for emergencies.  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. 

Team News

1 year ago @ 8:36AM

***TEAM APPAREL***

Our Team Spiritwear Apparel will be available to purchase online from Jul 23 - Aug 3.  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. 

Team News

3 years ago @ 5:37PM

***RUNNING SHOES***

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:

  1. X-country spikes – have rubber tread, removeable metal spikes (1/4-5/8”), ¼ inch of cushioning, and no plastic spike plate.
  2. 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
  3. X-country spikeless racers – similar to x-country spikes but without the metal spikes.
  4. 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).

Running Stores:

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:

www.firsttothefinish.com

www.roadrunnersports.com

www.runningwarehouse.com

Team News

5 years ago @ 3:06AM

***TRAINING LOGS FOR INDIVIDUAL AND TEAM TRACKING***

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

Team News

4 years ago @ 7:01AM

***TIME TARGETS AT MEETS***

Here are time targets to work towards for varsity athletes:

Time Targets

Boys

Girls

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

15:58 (5K)

18:30 (5K)

Team News

5 years ago @ 5:41AM

***INSPIRING BOOKS ABOUT TOP DISTANCE RUNNERS***

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

Team News

5 years ago @ 3:26PM

***SUMMER RUNNING CAMPS***

Summer Camps:  Here is a list of running camps in the Shenandoah foothills offered to high school runners at a moderate fee.

 


https://fairfaxhighsports.org
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