Week of State

 Farmington Cross Country!

The State Meet is this week on Tuesday! Here is the information that you need to know regarding State. Our bus is leaving at 9:00. You will be excused from your classes regardless of if you are racing; we are one team and hope to have as many of you there to cheer as we can! That being said, you get in for free if you come on the bus, but if you come up later in your own car, you'll have to pay admission. Womp womp. So try to come on the bus! Parents, that paying per car applies to you too! So we recommend trying to carpool if you want to save a few dollars, because they charge per car. Here is the link to pay, they won't have any card readers on site, so please try to prepay before you leave or have a passenger do it on your ride down.

The state officials have asked us to share this with our team and parents, as it is a common problem and is something no one likes to have happen. Please read:

Assistance to Competitors
Coaches, please educate the members of your team, their parents and others that will come to support your
student athletes that per rule 9-7-4 it is a disqualification for a competitor who receives any assistance from
another person. The most common form of the violation of this rule is when a non-competitor runs alongside a
competitor during the race (pacing). This has been a problem in the past. It would be unfortunate to have to
disqualify a runner for the actions of someone not in the race. Please help by informing those who will be there to
support your team. Also, any runner who assists another runner will also be disqualified. 

Here is a copy of the course map. We will go over it after school today. 

The rest of the week will be pretty chill as we recover from the season. Later this week we will send out a Google Form to make sure we know what each athlete's post season plans are, so we know who is doing what, but depending on what group you fall into here's what the rest of the week looks like

                1. If you are not doing a post season race, you will start your 2 week break where you don't                     run for 2 weeks.

                2. If you are doing a post season race and have not taken any breaks this season due to injury,                 extended illness, or other reasons, you will take a mini break for the rest of the week and then                 we can get back into it next week.

                3. If you are doing a post season race and have had some time off during the season, then you                 can continue to run straight through.

                4. If you fall into any of these categories, but are feeling pretty burned out, starting to feel                         injured, or otherwise less motivated than you'd like to be, come chat with us.

Week 21 - 75%			0.7	60	55	50	45	40	35	30	25
Mon	October 26	FHs	Pre Race Run with Strides	6	6	5	5	4	4	3	2
Tues	October 27	Bus Leaves @ 9:00	State Meet	7	6	6	6	5	5	4	4
Wed	October 28	FHS	Recovery Run	5	5	4	4	3	3	3	2
Thurs	October 29	FHS	Moderate Run/Fartlek	3/6	3/5	3/5	2/5	2/4	2/3	0/3	0/3
Fri	October 30	FHS	Fun Friday	6	6	5	5	4	3	3	2
Sat	October 31	on own	Long run	12	11	10	9	8	7	7	6
Sun	November 2		Off Day
Weekly Volume				45	42	38	34	30	27	23	19

Season Week 10 (10/19-24)

Hello Team!

We hope you've had a wonderful Fall Break! We had a great showing at Region this week, with the boys team taking 2nd and Ellie being crowned the district championship. You have all worked so hard and we're really proud of each of you! For the full results from the meet you can find them here. 

JV Fall Classic

This Saturday is the JV Fall Classic at Centerville Community Park. Everyone not racing at state is eligible to race. Please let Coach Jess know if you are not planning on racing that day so she doesn't enter you. There is not a bus for this meet. They are asking that spectators not park at the church across the street from the park. Please arrive at the park an hour before your race. The schedule will be as follows:

9:00 Freshmen/Sophomore Girls

9:30 Freshmen/Sophomore Boys

10:00 Junior/Senior Girls

10:30 Junior/Senior Boys

11:15 Awards

Here is the course map: 

This Week:

You'll notice that there are a couple of days where there are 2 different workouts listed. Since the State Meet is early next week, it effects workouts for this week, so we'll have a couple of different things going on. We will all meet together and warm up together each day and then split when it's appropriate. 

Week 19 - 75%			0.7	60	55	50	45	40	35	30	25
Mon	October 19	FHS (Freshmen meet @ Forbush Park)	Hill Workout	3/5	3/5	3/5	3/5	2/4	2/4	0/4	0/3
Tues	October 20	FHS	Recovery Run	6	5	5	4	4	3	3	2
Wed	October 21	FHS	Tune Up (Tempo for State Runners)	3/6	3/6	3/5	3/5	2/5	0/5	0/5	0/4
Thurs	October 22	FHS	Medium Run	7	6	5	5	4	4	3	3
Fri	October 23	FHS	Easy Run with Strides (Tune Up for State Runners)	3/4	3/4	2/3	0/3	0/3	0/3	0/3	0/3
Sat	October 24	JV Fall Classic	Race (or Moderate for State runners)	8	7	7	6	6	5	5	4
Sun	October 25		Off Day
Weekly Volume				45	42	38	34	30	26	23	19

Season Week 9 (10/12-17)

 Athletes,

We are coming to an end of our season. This year has been incredible. Thank you all for your efforts and patience as we are establishing a new coaching staff. Parents thank you for all the time and food you have donated to the team. We really appreciated you and all that you do. 

Region

Our Region meet will be on Monday October 12th. You will be excused from your last class period of the day. Our first race will start at 3pm. You need to be there by 2 pm. This will be the same course that we ran for our pre-region meet. 

Schedule: 

Girls JV: 3:00

Boys JV: 3:30

Girls Varsity: 4:00

Boys Varsity: 4:30

Awards

End of Term

Our term ends on Tuesday October 13th. Everyone must having passing grades to run at state. Please make sure your grades and citizenship are good to go with your teachers. 

This week

We're excited for Region this week. You guys are ready for a great race! You have all put in so much hard work, so go out there and show yourselves what you can do!  Over Fall Break we will have an organized practice on Wednesday morning and after that it will be up to you to get the rest of the week's mileage in on your own. If you will be out of town Wednesday, let Coach Jess know. Please try your best to get runs in this week even if you are gone, so we can finish the season strong! Let's have a great day at Region on Monday!

Week 18 - 80%			0.7	60	55	50	45	40	35	30	25
Mon	October 12	Layton Park	Region Meet	7	6	6	5	5	5	5	5
Tues	October 13	FHS	Recovery Run	6	6	6	5	4	4	3	3
Wed	October 14	Farmington Cemetary @ 8 AM	Saga	7/3	7/2	7	6	6	5	5	4
Thurs	October 15	on own	Recovery Run	6	6	5	5	4	3	2	0
Fri	October 16	on own	Distance Run	7	6	6	6	5	4	3	3
Sat	October 17	on own	Long Run	12	11	10	9	8	7	6	5
Sun	October 18		Off Day
Weekly Volume				48	44	40	36	32	28	24	20

Season Week 8 (10/5-9)

 Athletes,

This has been a great week for training! We appreciate all of you who have shown up everyday to put in the work. If you haven't been making practice a priority, you should start again today!

End of term: 

The term ends on October 14th. Please make sure that you are on top of your grades. Anyone with more than 1 F and any U's will not be eligible to compete at the state meet. Please make any arrangements necessary to get caught up on your work. 

This week: 

With Region next Monday, this week's schedule will be a little unusual. We don't normally have meets on Mondays! Saturday's run should be taken very easy. Typically, we do a short run and strides the day before a meet, but I won't ask you to do that this time. We can do some strides on Monday morning and if you have a chance to go for a walk at some point on Sunday, nice and easy with your family, it wouldn't hurt to be up and moving a little.

Week 18 - 70%			0.7	60	55	50	45	40	35	30	25
Mon	October 5	FHS	Moderate Run	6	6	5	4	4	3	3	3
Tues	October 6	FHS	Easy run	3/4	3/4	2/4	2/4	2/4	0/4	0/3	0/3
Wed	October 7	FHS (freshmen meet at Forbush Park)	Hill Reps	7	6	6	5	5	5	4	4
Thurs	October 8	regional park	recovery run	3/4	3/4	2/4	2/4	0/4	0/4	0/3	0/x-train
Fri	October 9	Regional Park	Tune-up intervals	6	5	5	5	4	4	3	3
Sat	October 10	on own	long-ish run	8	7	7	6	6	5	5	5
Sun	October 11		Maybe go for a walk
Weekly Volume				42	38	35	32	28	25	21	18