Fern Creek Track & Cross Country

Tuesday, July 19, 2016

2016 Schedule

Below is the 2016 schedule. Although it is subject to slight changes, this should give you an idea of when we will be racing. Please note that there are two weekends during which we have no races. Please keep those weekends in mind and share this information with your parents when scheduling trips and vacations.

Date	Race	Location

Monday, August 8^th	*Team Parent/Athlete Meeting* 6:00 pm (pizza provided)	FC High School (Room 309)

Wednesday, August 10^th	*First Day of School* Practice: 2:40 – 4:30	FC High School
Tuesday, August 23^rd	*Swags Fern Creek Relays*	Charlie Vettiner Park 5550 Charlie Vettiner Park Rd Louisville, KY 40299
Saturday, August 27^th	*St. Xavier Tiger Run*	Louisville Champions Park 2050 River Rd Louisville, KY 40206
Saturday, September 3^rd – Monday, September 5^th	*Open Date / No Practice* (Labor Day Weekend)
Tuesday, September 6^th	*Assumption JV Series #1* (Varsity Workout) Race = 5:30pm	Tom Sawyer Park (BMX Area) 3000 Freys Hill Road Louisville, KY 40241
Saturday, September 10^th	*Rumble through the Jungle*	Creasy Mahan Nature Preserve 12501 Harmony Landing Rd Goshen, KY 40026
Saturday, September 17^th	*Trinity Invitational*	Tom Sawyer Park 3000 Freys Hill Road Louisville, KY 40241
Tuesday, September 20^th	*Assumption JV Series #2* (Varsity Workout) Race = 5:00pm	Tom Sawyer Park (BMX Area) 3000 Freys Hill Road Louisville, KY 40241
Saturday, September 24^th	*Berea Invitational*	Berea College 101 Chestnut St Berea, KY 40403
Friday, September 30^th – Tuesday, October 4^th	*No School* (Run on your own)
Saturday, October 8^th	*Titan Cross Country Classic*	Martha Layne Collins High School 801 Discovery Blvd Shelbyville, KY 40065
Tuesday, October 11^th	*Assumption JV Series #3* Race = 5:00pm	Tom Sawyer Park (BMX Area) 3000 Freys Hill Road Louisville, KY 40241
Saturday, October 15^th	*Rebellion Cross Country Classic*	Atherton High School 3000 Dundee Rd Louisville, KY 40205
Thursday, October 20^th	*JCPS Championships*	Tom Sawyer Park 3000 Freys Hill Rd Louisville, KY 40241
???	*Louisville JV Regionals* (Varsity Workout)	Seneca Park 3151 Pee Wee Reese Rd Louisville, KY 40207
Saturday, October 29^th	*Regional Meet*	Tom Sawyer Park 3000 Freys Hill Rd Louisville, KY 40241
Saturday, November 5^th	*State Meet*	Kentucky Horse Park 4089 Iron Works Pkwy Lexington, KY 40511

Physical Forms

Please follow the attached link to download an electronic copy of all of the forms that you need in order to participate in Cross Country this year. Remember, $70 is required for all sports at FC High. The $70 covers you for the entire year.

https://www.dropbox.com/s/sr0sj53584rx6dj/Physicals_Forms.pdf?dl=0

Thursday, June 23, 2016

Dead Period Workouts

Week 3 (Dead Period)

Group	Monday Long	Tuesday Recovery	Wednesday Interval/Hills	Thursday Recovery	Friday Knockdown	Saturday Recovery
A	Long Run 45-50 minutes	30 – 35 minutes easy Strides/GS	40 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for one minute.	30 – 35 minutes easy Strides/GS	15 minutes easy, then turn around without stopping and run faster back to the start, getting back in 13 minutes or less.	30 – 35 minutes easy Strides/GS
B	Long Run 35-40 minutes	25 – 30 minutes easy Strides/GS	30 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds.	25 – 30 minutes easy Strides/GS	15 minutes easy, then turn around without stopping and run faster back to the start, getting back in 13 minutes or less.	25 – 30 minutes easy Strides/GS
C	Long Run 30 minutes	20 minutes easy Strides/GS	20 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds..	20 – 25 minutes easy Strides/GS	10 minutes easy, then turn around without stopping and run faster back to the start, getting back in 8 minutes or less.	20 – 25 minutes easy Strides/GS

Week 4 (Dead Period)

Group	Monday Long	Tuesday Recovery	Wednesday Interval/Hills	Thursday Recovery	Friday Knockdown	Saturday Recovery
A	Long Run 50-55 minutes	30 – 35 minutes easy Strides/GS	45 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for one minute.	30 – 35 minutes easy Strides/GS	20 minutes easy, then turn around without stopping and run faster back to the start, getting back in 17 minutes or less.	30 – 35 minutes easy Strides/GS
B	Long Run 40-45 minutes	25 – 30 minutes easy Strides/GS	35 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds..	25 – 30 minutes easy Strides/GS	20 minutes easy, then turn around without stopping and run faster back to the start, getting back in 17 minutes or less.	25 – 30 minutes easy Strides/GS
C	Long Run 35 minutes	20 minutes easy Strides/GS	25 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds..	20 – 25 minutes easy Strides/GS	15 minutes easy, then turn around without stopping and run faster back to the start, getting back in 13 minutes or less.	20 – 25 minutes easy Strides/GS

Monday, June 6, 2016

Summer Conditioning Information

Summer Conditioning 2016
All athletes: please download/read the attached document. We will go over most of this information on the first day of summer conditioning, but it will serve you well to read through it ahead of time.

Summer Conditioning Begins Tuesday, June 14th. Meet at Fern Creek Park (Back Pavilion), 9:00 - 10:45am.

https://drive.google.com/file/d/0B2HG1_6cj8S7T0JoM3BiUVNGV2M/view?usp=sharing

Sunday, April 10, 2016

2016 Fern Creek Track & Field Schedule

2016 Fern Creek Track and Field Meet Schedule

Saturday, January 30 Wildcat Classic (University of Kentucky, Lexington)

Official Results Team Results   Video

Saturday, February 13 Indiana Track Club Open (Indiana University, Bloomington)
Official Results Team Results   Video

Monday, February 29 Mini Meet vs. CAL & Bullitt East (Christian Academy, Louisville)
Official Results Team Results Video

Saturday, March 12 Early Bird Jamboree (Kenwood HS, Clarksville, TN)
Official Results    Team Results   Video

Saturday, March 19 Harry Greschel Invitational (Christian Academy, Louisville)
Official Results Team Results

Wednesday, March 30    Quad Meet vs. Assumption, Bullitt East, and Manual (Fern Creek HS)
Official Results Team Results

Tuesday, April 12 Thomas Nelson All-Comers (Thomas Nelson HS, Bardstown)
Official Results Team Results Video

Saturday, April 16 Johnny Conn Invitational (Louisville Male HS)
Official Results   Team Results Video

Friday, April 22 Premier Classic (Assumption Green Athletic Complex, Louisville)
Official Results Team Results Video

Thursday, April 28 Jeffersontown and Moore @ Fern Creek
  Official Results Team Results Video

Saturday, April 30   Eastern Relays (University of Louisville/Manual HS)
Official Results Team Results Video

Thursday, May 5 Bardstown Invitational (Bardstown HS)
Official Results Video

Saturday, May 7 Run for the Roses 3200 (Fern Creek HS)
Official Results Team Results

Tuesday, May 10 Louisville Meet of Champions (Fern Creek HS)
Official Results Team Results

Monday, May 16 Last Chance Mile (Fern Creek HS)
Official Results   Team Results

Tuesday, May 17 Regionals (Assumption Green, Louisville)
Official Results Team Results Video

Saturday, May 30 State (University of Kentucky)
Official Results Video

Saturday, November 7, 2015

2015 Fern Creek Cross Country Results & Videos

Tuesday, August 25 Swags Fern Creek Relays (Charlie Vettiner Park, Louisville)

Official Results Boys Team Results Girls Official Results

Saturday, August 29 St. Xavier Tiger Run (River Road Country Club, Louisville)
Official Results Team Results

Thursday, September 3 Assumption JV #1 (Vettiner Park)

Official Results and Splits

Saturday, September 12 Rumble Through the Jungle (Creasy Mahan Center, Goshen)

Official Results Rumble Boys All-Time List (2010-2015) Video

Tuesday, September 15 Assumption JV #2 (Tom Sawyer Park, Louisville)

Official Results

Saturday, September 26 Berea Invitational (Berea College, Berea)

Official Results Video

Saturday, October 3 Greater Louisville Classic (Tom Sawyer Park, Louisville)

Official Results

Saturday, October 10 OVERNIGHT TRIP: Fast Cats Classic (Yellow Creek Park, Owensboro)
Varsity Boys Results Open Boys and Girls Results Team Results and Splits

Tuesday, October 13 Assumption JV #3 (Tom Sawyer Park)

Official Results

Thursday, October 22 JCPS Championships (Charlie Vettiner Park, Louisville)

Official Results Team Results and Splits

Thursday, October 29 Louisville JV Regionals (Seneca Park, Louisville)

Team Results and Splits

Saturday, October 31 Regionals (Seneca Park, Louisville)

BUS 8:00, BOYS 10:00, GIRLS 10:35, BACK 12:00

Saturday, November 7 State Finals (Kentucky Horse Park, Lexington)
BUS 11:30, AAA BOYS 2:30, BACK 6:00

Saturday, March 28, 2015

2015 Fern Creek Track & Field Results & Videos

Friday, January 15 1600m Pursuit Time Trial
Official Results Video

Saturday, January 31 Wildcat Classic (University of Kentucky, Lexington)