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2019 Concussion Ed for Athlete & Parent

New this year for concussion ed for Athlete’s and parent’s!

Open the power point above to complete your concussion ed for all sports! 
Read through the power point on the last page both athlete and parent need to sign and date, then return it to the activities office.

You no longer will be able to do it online through the county.



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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.