Tuesday, July 9, 2019

2019 Season Information

2019 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 towards the new school year and 2019 season.

Summer Practices

  • 8:30 - 10:30 at Fern Creek Park (Located behind the Elementary School and Fern Creek Track)
  • 8703 Ferndale Rd, Louisville, KY 40291
  • Although this time is early in the morning, it is necessary in order to beat the intense summer heat/humidity during this time of year.  I went running today at 10am and it was already BRUTAL, trust me on this.  Get your day started with a workout and then go nap after.


Required to Participate
  • An up-to-date physical and complete athletic forms packet.  FCHS Physical night is scheduled for July 15th.
  • A pair of quality running shoes (I can help you with this).
  • A sports watch for workouts.
  • $20 insurance fee paid to the school.

FCHS Physical Night
If you do not already have your form packet completed, attending the physical night at the school is by far the easiest and cheapest way to get it done!  Stations will be set up, allowing you to complete all portions of the required forms, including the physical, for just $30 dollars.  Notaries will also be on hand to notarize the required pages.  The FCHS Physical Night is set for July 15th at 5:30pm at the school.


Tentative Schedule
Please see the tentative schedule for the 2019 season below:

Date
Race
Location
Monday, August 12th
Mandatory Team Parent/Athlete Meeting

5:30 pm, Room 309
Fern Creek High School
Wednesday, August 14h
First Day of School


Tuesday, August 20th
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 24th
St. Xavier Tiger Run
Louisville Champions Park

2050 River Rd
Louisville, KY 40206
Saturday, August 31st
Central Kentucky Run for the Gold

Elizabethtown Sports Park

1401 West Park Road, Elizabethtown, KY 42701
Tuesday, September 3rd
Assumption JV Series #1
(Varsity Workout)
Tom Sawyer Park (BMX Area)

3000 Freys Hill Road
Louisville, KY 40241
Saturday, September 7th
Rumble Through the Jungle



Creasey Mahan Nature Preserve

12501 Harmony Landing Rd, Goshen, KY 40026
Saturday, September 14th
Fleet Feet Invitational
Charlie Vettiner Park

5550 Charlie Vettiner Park Rd
Louisville, KY 40299
Saturday, September 21st
Gatorland Run
(Overnight Trip)
Phil Moore Park

7101 Scottsville Rd
Alvaton, KY 42122
Tuesday, September 24th
Assumption JV Series #2
(Varsity Workout)


Tom Sawyer Park (BMX Area)

3000 Freys Hill Road
Louisville, KY 40241
Saturday, September 28th



Berea Invitational

Tom Sawyer State Park

3000 Freys Hill Road
Louisville, KY 40241
Friday, October 4th – Sunday, October 6th


Open Weekend
No Meet
Saturday, October 12th

Haunted Woods Classic

Oldham County High School

1150 KY-393,
Buckner, KY 40010
Thursday, October 17th
(Likely Date)
JCPS Championships


Tom Sawyer Park

3000 Freys Hill Rd
Louisville, KY 40241
Saturday, October 19th
Open Date / No Meet
(Varsity Workout)

Run on Your Own

TBA

Louisville JV Regionals
(Varsity Workout)
TBA
TBA
Regional Meet


TBA
Saturday, November 2nd



State Meet
Kentucky Horse Park

4089 Iron Works Pkwy
Lexington, KY 40511


Uniforms & Spirit Wear
We will be using BSN sports once again to order our team uniforms and warm-ups.  They will be essentially unchanged from last year.  Once you order a uniform, it is yours to keep and can be used for multiple seasons.  Warm-ups are completely optional, but most team members like having them.  More details will be forthcoming regarding both uniforms and spirit wear.  Our spirit wear will have new designs this year.

Monday, June 24, 2019

2019 Dead Period Information


General Information
The “Dead Period” is a KHSAA Mandated two-week break from ALL athletic activities each summer.  The dead period always runs from June 25th to July 9th, regardless of where those dates fall on the calendar in any year.  During the dead period, coaches can not have any contact with athletes.  There can be no practices, no organized team functions, and no communication between coaches and athletes.  If you have questions during the course of the dead period, please have a parent or guardian contact Troy Johnson, Fern Creek AD, at 502-485-8251 (school phone number).

Important Dates / Reminders
First Official Practice – July 10th, Fern Creek Park, 8:30 - 10:30am
FCHS Physical Night – July 15th, 5:30pm, Fern Creek High School

All athletes must have up-to-date physical/forms packets on file in order to practice.  Copies may be obtained from the Fern Creek Athletics or Main Offices during the dead period.  There is a new KHSAA Physical Form this year:


Sample Training Plans
The following training plans are offered as guidelines of what you should be doing over the Dead Period.  Remember, most runners will be training consistently over these two-plus weeks.  If you take them off, then you will be behind both your teammates and runners at other schools.  With vacations, travel etc. it is understandable that you may miss a few days of training, but try not to take multiple consecutive days off.  The following plans will put you in a great spot to train with the team when you return from the dead period.

Beginning Group (Never run cross country, or ran one season of track)
Week 1
Monday: Long Run – 3-4 miles at a consistent pace.  Stretch and core work after.
Tuesday: Recovery – 2-3 miles. 4-6 strides and general strength after.
Wednesday: 5 Minute Warm-Up, Dynamic. 15 minutes of 0:30 tempo/2:00 easy, 5 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 2
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 – 5 Minute Warm-Up, Dynamic, 15 minutes of 1:00 tempo/2:00 easy, 5 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 and track)
Week 1
Monday: Long Run – 6-7 miles at a consistent pace.  Stretch and core work after.
Tuesday: Recovery – 4-5 miles. 4-6 strides and general strength after.
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 2
Monday: Long Run – 7-8 miles 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 1
Monday: Long Run – 8-9 miles at a consistent pace.  Stretch and core work after.
Tuesday: Recovery – 5-6miles. 4-6 strides and general strength after.
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 2
Monday: Long Run – 9-10 miles 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.