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Updated: 5/29 6:00 pm (latest items marked with an *):

*5/29 Track 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

5/27 Locker Cleanout - Please fill out this form by Friday, 5/29 if you have things in your x-country or track locker which you'd like to retrieve.  School staff will collect your things and arrange with you for pickup of these items.  After that date, lockers will be cleaned out and remaining contents discarded.

Congratulations to our participants in the State Indoor Track meet this weekend in Hampton, VA. Overall we had 13 participants, the largest in our school’s history. Our girls finished 20th in the state and our boys 23rd.  Marcus Dropik won the 500 meter dash in a personal best and school record. He also finished 15th in the 1000m run just 30 min later and 16th in the 300m dash immediately after that. Rachael Wilson placed 3rd in the 500m dash in a personal best time and 6th in the 300m dash. She was the only freshman in the state competing in these distances.  

Mason Mays, Senior, 55m dash 17th
Elle McNally, Sophomore, High Jump 12th
Boys 4x200m relay (D. Curtis, A. Peters, J. Burton, M. Mays) 17th
Boys 4x400m relay (M. Mays, K. Klutse, N. Indugula, D. Curtis) 18th
Boys 4x800m relay (G. Buechter, N. Tran, M. Indugula, S. Brown) 15th

Full results for 2/28-29 State Championships is posted on: https://va.milesplit.com/meets/369734/results#.XlwkpEY3mUk

*UNIFORM COLLECTION - All those that borrowed a team jersey or shorts need to return them by Monday, 3/02.  Please bring your clean uniforms to Coach Whalley in C-137 or Coach Norton in E-123.

AWARDS BANQUET:  All team members (conference and non-conference) and their families are invited to the Winter Sports Banquet to be held 6:30 pm Mon 3/9 at FHS. All athletes are requested to bring a food dish to share as part of the potluck supper.

MEET RESULTS:  FHS individual performances for all team meets are posted under Documents. 

PERFORMANCE LIST:  A cumulative list of FHS top performances at meets for each event is posted under Documents.  This includes meets from 12/6 - 2/12.

SPIRITWEAR & PICTURES ARE IN!!! - Those that ordered pictures or spiritwear apparel and haven't picked them up yet, can get them from Coach Norton in his classroom, E-123.

SELECTION FOR CONFERENCE CHAMPIONSHIPS:  A list of those selected to train for the conference championships is posted under Documents.  Those not on the list are welcome to use the track to train between now and the Spring season, but will not be included in the workouts of those training for conference. 

ABSENCE NOTIFICATION: For the remainder of the season, please use the following link to notify coaches of any planned absences from practices or meets.  For meets, we generally need to know at least 1 week prior to the meet to avoid entering you in the meet and paying for a spot which will not be used.
https://forms.gle/i6XnsytGv8uGRFbJ6

STATE CHAMPIONSHIPS 2/28-29:  The 6A State Championships will be held at Boo Williams Sportsplex in Hampton, VA on Friday, 2/28 and Saturday, 2/29.  All participating athletes will ride team transportation to and from the meet and be housed by the team.  We will have 1 van depart FHS Thursday 2/27 at 3:15 pm and another van depart FHS Friday 2/28 at 2:30 pm.  Both vans will return Saturday evening. 

REGION CHAMPIONSHIPS 2/10 & 2/12:  Schedule, Entries, and Program / Heat Sheets are posted under Documents.  All athletes scheduled to compete in the championships should plan on attending both days.  Everyone is required to ride the team van or bus over and back.  On Monday 2/10 at 1:30 pm Matt, Noah, Clay, Megan, Marielle & Elle will depart FHS with Coach Whalley. Bus will depart at 3:05 with rest of Reg'l squad & supporters and return by 8:30.  On Wednesday 2/12, everyone will depart FHS at 10:30 am and return by 9:00 pm.  

PATRIOT DISTRICT/CONFERENCE CHAMPIONSHIPS 1/30 & 2/1:  Entries & event schedule are posted under Documents.  All athletes scheduled to compete in the championships should plan on attending both days.  Everyone is required to ride the bus over and back.  We depart FHS Thursday 1/30 at 1:30 pm and return by 9:00.  On Saturday 2/1, we depart FHS at 10:30 am and return by 7:00 pm.    

ELIGIBILITY:  Everyone on our Training for Conference roster must complete the VHSL 2nd Semester eligibility form under Documents and return it to Coach Whalley or Coach Norton by Friday January 24th in order to be eligible to practice next week and compete in the upcoming Championship meets.  This requires getting your 1st semester grades and teacher signatures.  You must be passing 5 classes to be eligible.
TRACK SURFACE:  The school has instructed us to never shovel the track so as not to damage it.  The rubber surface is thin and can rip or crack easily. 

SCHEDULE WEEK OF 1/27-2/2: 
Mon 10-12 noon practice
Tue 3:30-5 practice
Wed 3:30-5 practice
Thu – bus leaves at 1:30, field events start 3:30, running events 5:30.  Meet ends 8:05.  Bus returns by 9:00.
Fri 3:30-5 practice
Sat – bus leaves at 10:30, our district events start at 1:00. Awards at 5:30.  Bus returns by 6:45.

WORKOUTS FOR WED 1/8:
DISTANCE - tempo run outdoors or on a treadmill, B:55-60 min (6:30-7 min/mile) with 4x3 min uptempo (- 30 sec / mile), B:45-50 min (7:00-7:30 min/mile) with 4x3 min uptempo (- 30 sec / mile); B:35-40 min (7:30-8:00 min/mile) with 3x3 min uptempo (- 30 sec / mile).  Girls add 45 sec per mile to the target pace. Stretch & core. If running outside, it's best to run on trails or sideways, use extra caution when crossing the street; shorten your stride a little and watch out for slippery spots. 
SPRINTS:
warmup, drills, 10x 60m hill for acceleration- walk back for rest, cool down and stretch.
MID-DISTANCE: warmup, drills/buildups, 8x200 @ 800 race pace-rest is 200 jog, cool down and stretch.

WORKOUTS FOR TUE 1/7:
SPRINTS -  do a mock hot and cold workout on a bike or treadmill. Warmup 5min then 2x 4x20sec on 40sec off. 3 minutes rest in between the two sets. Followed by going through all drills and core/bodyweight work, stretching etc.
DISTANCE - pace run outdoors or on a treadmill, B: 40-45 min, G: 35-40 min; W: 25-30 min, stretch & core. If running outside, it's best to run on trails or sideways, use extra caution when crossing the street; shorten your stride a little and watch out for slippery spots. 

DISTANCE RUNNER WORKOUTS FOR 12/30-1/5:
Mon 12/30:  B: 5x1000 @ mile+6 sec pace w/3 min jog recovery & 6 striders, G: 4x1000, W: 3x1000
Tue 12/31: pace run B: 45-50 min, G: 40-45 min; W: 30-35 min, stretch & core
Wed 1/1: B: 5x600 @ mile pace w/600 jog, 3x200 @ mile - 6 sec pace w/200 jog
Thu 1/2: pace run B: 50-55 min, G: 45-50 min; W: 35-40 min, stretch & core
Fri 1/3: full warmup, drills, buildups, 3x200m at race pace, warmdown 
Sat 1/4: Invitational Meet @ PG, pace run with 3x3 min uptempo G: 40-45 min, W: 30-35
Sun 1/5: Long run.  B: 60-70 min; G: 55-65 min; W: 40-50 min. stretch & core

1/10 OPEN MEET AT TJ COMMUNITY CENTER:  Entries & schedule of events are now posted under Documents.  Our team bus will depart FHS Friday at 4:00 pm and return around 10:30 pm.  Races start at 5:30.  Several parents are needed to help time the JV 55 (5:30-6:15 pm) and to record measurements for the Girls High Jump (5:30-6:30 pm).  No experience required.  Address:  3501 2nd St S, Arlington, VA 22204.  Take Rt. 50 East to Glebe Rd, turn right (south).  Left on 2nd street, park along the street or behind the community center.  Doors open at 5 pm.  Everyone should wear some Fairfax spiritwear (t-shirt, hoodie, etc) and bring their Fairfax team jersey and solid black shorts to compete in.  Racing shoes with a rubber sole are permitted, though spikes must be removed.  No shoes with plastic spike plates are allowed.  Jewelry may not be worn while racing.  No electronics are allowed while warming up or racing.  Watches are permitted.  Bring a water bottle and food for after your races.  There will be limited food available for sale at the meet. Meet info is posted on https://va.milesplit.com/meets/373813/info#.Xg4MR0Y3mUk   Athletes, please complete the following form by Wed 5 pm to notify coaches of whether or not you can compete and which events you would like to enter.  https://forms.gle/vbM9eNqvedJwd5L18 

1/4 SOUTHERN MD INVITATIONAL @ PG SPORTSPLEX: An updated list of entries is posted under Documents.  We are trying to fill vacancies in 2 relays tonight.  However, if these are not filled we will look to alternates on the list. Meet schedule & full entries are online:  https://md.milesplit.com/meets/370684/info#.XgA8w0Y3mUk; Team bus leaves FHS at 7:00 am and returns after the 4x4 (6 pm or possibly later).  Spiked shoes are permitted.  Bring water bottle and food.  Some food available for purchase.  

PRACTICES:  Reminder that we hold practices every day that school is in session.  

QUALIFYING STANDARDS - Our District / Regional / State automatic qualifying standards are posted under Documents.  Performances from Episcopal and TJ Community Center will count towards invitational meet seed times and championships' qualifying standards.

TEAM ROSTER - An updated roster as of 11/24 10 pm is posted under the Documents section.

TEAM OVERVIEW
Indoor Track is a Winter team sport which takes place from Monday, 11/11 – Saturday, 2/29.  Practices are held Monday-Friday from 3:15-5:15 pm.  Our goals are to win the District Championships, advance individuals to Regional & State Championships and help everyone to achieve personal time and place goals.

EVENTS

- Individual races:  55m, 300m, 500m, 1000m, 1600m, 3200m, 55m hurdles

- Relays:  4x200m, 4x400m, 4x800m, special relays (sprint medly: 200-200-400-800, distance medly: 400-800-1200-1600)

- Field Events:  High Jump, Long Jump, Triple Jump, Shot Put, Pole Vault (?)

TRYOUTS / SQUAD SELECTION – Tryouts were held the week of Nov. 11-15 and 11/18.  Selection for the Varsity squad will be based on your performances in time trials, effort at practices and ability to work well with teammates.  We will hold trials in the 100m, 300m, 500m, 800m, 1600m, standing broad jump, vertical jump and weight throw.  All squads are open to FHS students in grades 9-12 who have parental and a doctor’s permission to participate.  Students must have passed 5 classes last year and passing 5 classes this year. 

PRACTICES – We meet on the track at the bottom of the stairs from the ticket booth.  During practice we will utilize the track, football field, band field, nearby trails and the weight rooms.  Varsity and JV squads will usually be doing separate workouts.  Daily attendance is mandatory for Varsity athletes.  Schedule conflicts should be discussed in advance with our head coach.

MEETS – Meets are typically held on Friday evenings and Saturdays starting December 6.  Varsity will be eligible to compete at Invitational meets and Open meets; JV primarily at Open meets except when needed to fill an open invitational spot.  There will be approximately 2-3 Invitational Meets, 3 Open meets, and District/Regional/State Championships.  We are awaiting our district meet schedule and will post it as soon as it's available. Scoring at meets is based on points for place finishes in each event (typically 1st place-10 pts, 2nd place-8 pts, etc).  The team with the most points wins.  Individuals can qualify for Regionals and/or State by hitting specific event standards or by placing high in the qualifying meets.  

VARSITY LETTERING REQUIREMENTS - See the Documents section.