2018 Season Information

2018 Season Information
Welcome to an exciting new season of Fern Creek Cross Country!  Whether you are a returning runner or brand new to the sport, this page will hopefully give you some information regarding our team and what you can expect as we head in to the new school year.

Required to Participate

• An up-to-date physical and complete athletic forms packet.
• A pair of quality running shoes (I can help you with this).
• A sports watch for workouts.
• $20 insurance fee paid to the school.

Tentative Schedule

Date	Race	Location
Monday, August 13th	Mandatory Team Parent/Athlete Meeting 5:30 pm, Room 309	Fern Creek High School
Wednesday, August 15h	First Day of School
Tuesday, August 21st	Swags Fern Creek Relays We will need all available parents to help with this meet.	Charlie Vettiner Park 5550 Charlie Vettiner Park Rd Louisville, KY 40299
Saturday, August 25th	St. Xavier Tiger Run	Louisville Champions Park 2050 River Rd Louisville, KY 40206
Monday, August 27th	Assumption JV Series #1 (Varsity Workout)	Tom Sawyer Park (BMX Area) 3000 Freys Hill Road Louisville, KY 40241
Saturday, September 1st	Central Kentucky Run for the Gold	Elizabethtown Sports Park 1401 West Park Road, Elizabethtown, KY 42701
Saturday, September 8th	Rumble Through the Jungle (Varsity Boys Only)	Creasey Mahan Nature Preserve 12501 Harmony Landing Rd, Goshen, KY 40026
Saturday, September 15th	Franklin County Invitational	Kentucky Horse Park 4089 Iron Works Pkwy Lexington, KY 40511
Tuesday, September 18th	Assumption JV Series #2 (Varsity Workout)	Tom Sawyer Park (BMX Area) 3000 Freys Hill Road Louisville, KY 40241
Saturday, September 22nd	Berea Invitational	Berea College Cross Country Trail 225 Scaffold Cane Road, Berea, KY  40404
Saturday, September 29th	Greater Louisville Classic	Tom Sawyer State Park 3000 Freys Hill Road Louisville, KY 40241
Friday, October 5th – Saturday, October 6th	Fast Cats Classic (Overnight Trip) Central Time Zone	Yellow Creek Park 5710 KY HWY 144 Owensboro, KY 42303
Saturday, October 13th	Oldham County Haunted Woods Classic	Oldham County High School 1150 KY-393, Buckner, KY 40010
Thursday, October 18th	JCPS Championships	Tom Sawyer Park 3000 Freys Hill Rd Louisville, KY 40241
Saturday, October 20th	Open Date / No Meet (Varsity Workout)	Run on Your Own
TBA	Louisville JV Regionals (Varsity Workout)	Seneca Park 3151 Pee Wee Reese Rd Louisville, KY 40207
Saturday, October 27th	Regional Meet	TBA
Saturday, November 3rd	State Meet	Kentucky Horse Park 4089 Iron Works Pkwy Lexington, KY 40511

Clothing Orders

This year we will have two separate vendors for our team uniforms and our spirit wear.  Team Uniforms may only be ordered by athletes, and must be done during the two-week window.  Spirit wear can be ordered by anyone.

Team Uniforms:

Uniform Order Page (Code = FCXC18)

• Racing singlets, shorts, and warm-ups will not change from year to year (ie - order ONCE during your HS Career)
• If you cannot afford or do not wish to order your own uniform, one will be loaned to you
• The online team store is open from July 20 - August 6

Spirit Wear:

Spirit wear will be ordered through Coach Redies, once school starts.

Please contact Coach Redies at 734-355-4365 if you have any questions!

Winter Workout Plans

2017/2018 FC Distance Group Winter Break Training

The true test of a man's (or woman’s!) character is what he does when no one is watching.            

-John Wooden

·       Do lunges and leg swings before every run. If it’s cold, do them inside and then head out.

·       If you have to miss a day, move an easy day to Sunday and continue with the plan.  Winter training is all about consistency!  Try not to miss more than one day in a row.

·       Stretching and General Strength should be done indoors where it is warm.  Don’t skimp on GS and core work, or you will be behind when we get back.  Before you can compete with other schools you have to be in shape to compete with your own teammates!

Beginning Group (Never run cross country, first time running track)

Week of 12/18

Monday: Normal Practice – Long Run

Tuesday: Normal Practice - Recovery

Wednesday: 10 Minute Warm-Up, Dynamic. 15 minutes of 0:30 tempo/2:00 easy, 10 Minute Cool-Down. Stretch.

Thursday: 20 to 30 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 15 to 20 minutes easy

Saturday: 30 to 40 minutes easy, general strength, 4-6 strides.

Week of 12/25

Monday: Long Run – 4-5 miles at a consistent pace.  Stretch and core work after.

Tuesday: Recovery – 2-3 miles. 4-6 strides and general strength after.

Wednesday: Workout – 10 Minute Warm-Up, Dynamic, 15 minutes of 1:00 tempo/2:00 easy, 10 minute Cool-Down. Stretch.

Thursday: 20 to 30 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 15 to 20 minutes easy

Saturday: 30 to 40; minutes easy, general strength, 4-6 fast strides.

Middle Group (Run one season of cross country or track)

Week of 12/18

Monday: Normal Practice – Long Run

Tuesday: Normal Practice - Recovery

Wednesday: 10 Minute Warm-Up, Dynamic. 25 minutes of 1:00 tempo/2:00 easy, 10 Minute Cool-Down. Stretch.

Thursday: 35 to 40 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 20 to 30 minutes easy

Saturday: 40 to 50 minutes easy with 4x3-Minute Pickups mixed in, general strength, 4-6 strides.

Week of 12/25

Monday: Long Run – 7-8miles at a consistent pace.  Stretch and core work after.

Tuesday: Recovery – 4-5 miles. 4-6 strides and general strength after.

Wednesday: Workout – 10 Minute Warm-Up, Dynamic, 25 minutes of 1:00 tempo/2:00 easy, 10 minute Cool-Down. Stretch.

Thursday: 35 to 40 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 20 to 30 minutes easy, stretch.

Saturday: 40 to 50 minutes easy with 4x3-Minute Pickups mixed in, 4-6 fast strides. General strength.

Veteran Group (Run cross country and track for multiple consecutive years)

Week of 12/18

Monday: Normal Practice – Long Run

Tuesday: Normal Practice - Recovery

Wednesday: 10 Minute Warm-Up, Dynamic. 30 minutes of 1:00 tempo/2:00 easy, 10 Minute Cool-Down. Stretch.

Thursday: 40 to 50 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 30 to 35 minutes easy

Saturday: 50 to 60 minutes easy with 5x3-Minute Pickups mixed in, general strength, 4-6 strides.

Week of 12/25

Monday: Long Run – 9-10miles at a consistent pace.  Stretch and core work after.

Tuesday: Recovery – 5-6miles. 4-6 strides and general strength after.

Wednesday: Workout – 10 Minute Warm-Up, Dynamic, 30 minutes of 1:00 tempo/2:00 easy, 10 minute Cool-Down. Stretch.

Thursday: 40 to 50 minutes easy, 4-6 fast strides, general strength and stretch.

Friday: 30 to 35 minutes easy

Saturday: 50 to 60 minutes easy with 5x3 Minute Pickups mixed in ,4-6 fast strides. general strength, stretch.