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Congratulations to Coach Susan Barborek, our girl's varsity gymnastics coach, who was recognized by the Fairfax City Commission for Women, receiving their Woman of Influence Award! Coach Barborek received this award for her outstanding commitment to the young women in our gymnastics program and throughout the Fairfax City community.



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5/29 XC Items Pickup/Dropoff - Please fill out this form in order to dropoff a borrowed jersey or pickup a track letter, spiritwear apparel or your XC/Track locker contents.  Choose a pickup/dropoff time on either 6/2, 6/3, 6/4 or 6/8.  Coach Whalley will collect your things and bring them out to door #19 by the XC/track closet for your pickup/dropoff.  After 6/8 lockers will be cleaned out and remaining contents discarded.
https://forms.gle/Z8mXKGdp6G5NYsnT8

ALUMNI RUN - Sat. 12/28 9:00 am. Come meet alumni runners and go for an easy run along the Daniels Run Trail. Check out the 2 new trails we built with help from local Boy Scouts. Your choice of distance on an out and back trail. Meet at Starbucks, 10344 Main St. in Old Town.  We'll start on the trail behind Noodles & Co. Stay for a drink and snack afterwards.

NATIONALS - Check out the results from the Nike Cross Nationals (NXN) and the Footlocker Nationals:

UNIFORMS - The season is now over, so please turn in your uniform immediately to Coach Whalley, even if you plan to run Winter Track.  

TRAIL MAINTENANCE PROJECTS
We're working to prepare 4 new trails for our team's use this coming season. 
- Trail behind FHS baseball field: Currently hauling & spread mulch the last hour of practice each day.
- Daniel's Run hill trail east of Tedrich Blvd:  Will spread mulch after other work is done.
- Ranger Road Park trail behind Fairfax Racquet Club: Completed.
- Ranger Road Park trail between Stafford Rd & Fairfax Blvd:  Completed.  
The City has offered us free mulch and some equipment to help in hauling & spreading it.   

SPIRITWEAR APPAREL
Our Athletic Boosters will be selling FHS Spiritwear on Monday, 8/5 from 11:30-12:30 pm on the corner between the fieldhouse and the main entrance.  They will accept cash, check or charge.  

SENIOR PARKING PASSES - I spoke with Mr. Freeman who is in charge of distributing Senior Parking Passes.  He says seniors can come on Friday between 8-12 noon to pickup a pass.  All the senior spaces will be in the front of the building (the back lot will be reserved for academy students coming from other schools).  Spaces will be assigned in sequence according to when you arrive.  He says there are plenty of spaces and we will not run out.

PRACTICES
Mon 8/12  8-10 am @ FHS.  Girls depart on bus for overnight camp at 10:15.
Tue 8/13 No practice @ FHS.  Run on your own.
Wed 8/14 8-10 am @ FHS.  Boys depart on bus for overnight camp at 3:00 pm
Thu 8/14 No practice @ FHS.  Run on your own.
Fri 8/16 8-5 pm, Trip to Shenandoah Nat’l Park for a run up Browntown trail to Mt. Marshall (walk or run down), 8 miles round trip.  Lunch at scenic rock overlook.  Swim in a mountain stream & rock pools.  Bus from FHS door #16 will take us both ways.  Detailed itineraries & permission forms posted under Documents.  Turn in permission form by Wed 8/14, spaces limited.  No fee.  If you can lifeguard, contact Coach Whalley.

Mon 8/19 7:30-10:00 @ FHS  (Freshmen and JV upperclassmen can go at 9:15.  Varsity aspirants will be in the weight room until 10.)
Tue 8/20  4-6 pm Meet at door #16 and take bus to Burke Lake Park. Students can meet us in Mini Golf parking lot at 4:30 pm.  We will run the course and hill intervals.
Wed 8/21 4-6 pm @ FHS
Thu 8/22 7:30-9:00 @ FHS
Fri 8/23 7:30-9:00 @ FHS 2 mile time trial #2.  Newcomers will be released early to shower/cleanup for New Student Orientation


SUMMER RUNNING – 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 6-7 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. 

SUMMER MILEAGE GOALS (from 6/3-9/1)

Level 1 - New to distance running, played some other sports without much running:  200 miles (15 miles / wk)
Level 2 - New or returning runner, played some other sports which involved running: 350 miles (27 miles / wk)
Level 3 - Runner aiming to be competitive at our Conference level:                             500 miles (38 miles / wk)
Level 4 - Runner aiming to be competitive at our Regional level:                                  600 miles (46 miles / wk)
Level 5 - Runner aiming to be competitive at our State/National level:                          700 miles (54 miles / wk)

WEEKLY MILEAGE TARGETS

Wk Starting Level 5 Level 4 Level 3 Level 2 Level 1
6/3 40 33 26 16 3
6/10 43 36 29 19 6
6/17 47 40 33 23 9
6/24 50 43 36 26 12
7/1 37 30 23 16 12
7/8 53 46 39 29 15
7/15 57 50 43 33 18
7/22 60 53 46 36 21
7/29 63 56 49 39 24
8/5 67 60 53 29 21
8/12 70 63 56 42 24
8/19 53 46 39 29 21
8/26 53 46 39 29 21
           
Total: 6/3-9/1 693 602 511 366 207
13 Wk Avg 53 46 39 28 16

A Daily Mileage Table is posted on the Documents section of our websiteThis table is intended to help you figure how much to run each day.  You may swap days within the week to correspond with your family/work/vacation schedules.

RUNNING ROUTES / TRAILS – 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 Documents section of our website for Running Routes & Local Trails near FHS. 

TEAM APPAREL - Our Team Spiritwear Apparel will be available to purchase online through Wednesday, August 14 11:59 pmhttps://prteamsales.tuosystems.com/stores/fairfaxcrosscountry  The following items will be available: wicking t-shirt, cotton t-shirt, running shorts, ¼ zip long sleeve fleece, hoodie sweatshirt, wind/rain shell jacket, 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.