Team Home | Fairfax Home School Athletics
FHSAA seeks to glorify Jesus Christ by serving home schooling athletes and families through competitive sports.

Home
 
 
My my My my
 
 
 
 
 
 
Change Team: 
FHS XC: Workout Plan, July 25-31
by posted 07/24/2021

Hi team,

Below is the plan for next week. Notice there is no conditioning as a team on Monday. Wednesday we'll resume our normal schedule. Saturday is our first workout at Burke Lake. The meeting location is here: https://s3.amazonaws.com/files.leagueathletics.com/Text/Documents/11417/75715.pdf

See you next week!

Coach Swiston

 

Key objective:

  • Still developing the aerobic system through sustained activity at a heart rate at 140-160 beats per minute. This takes consistent training over time. Beginners should gradually lengthen running segments. Intermediates and veterans should lengthen the amount of time spent in the heart rate zone.

Other points:

  • Keep up the running even if you’re not able to get to the team conditioning.
  • Getting out and doing a little is better than a complete break.

 

Day

Objective

Beginner / Intermediate

Veteran

Sunday

Rest

Off

Off

Monday

ON YOUR OWN

Aerobic

30 minutes, rhythm of two minutes hard, one minute easy

 

Two-a-day

1) 45 minutes aerobic run

 

2) 20-30 minutes aerobic run

Tuesday

Recovery

Off

30 minute recovery run

Wednesday

Conditioning at South Run

Aerobic

Mini hurdles

30 minutes aerobic run

Hawks relay

45-60 minutes aerobic run

Thursday

Recovery

20-25 minute recovery run

25 minute recovery run.

5-6 strides of 80-100 meters.

Friday

Recovery/

Aerobic

Off

Two-a-day

1) 30-40 minutes aerobic run

2) 20-30 minutes aerobic run

Saturday

Conditioning at Burke Lake

Aerobic

40-50 minutes aerobic run

60 minutes aerobic run

 


 
Bookmark and Share
 
Workout plan for July 11-17
by posted 07/10/2021

Hi team,

Great workouts this week--I saw lots of good effort at both sessions. Next week's training plan is below--hope to see you out there! Make sure to bring plenty of water, and a towel is useful for the strength training and stretching.

Coach Swiston

 

Key objective:

  • Increasing the amount of time working the aerobic system—sustaining the heart rate at 140-160 beats per minute. We’re looking for effort and heart rate at this point in the season. You will build up to longer distances and faster paces. Beginners should aim to gradually lengthen running segments. Intermediates and veterans should lengthen the amount of time spent in the heart rate zone.

Other points:

  • Do get at least one run in on your own. The ultimate objective is to train 5-6 times per week during the season.
  • No worries if you’re out of town. Get some runs in so that it’s not so much of an adjustment when you can join us.
  • Stretching on off days and in the evenings will help you get rid of any soreness more quickly.
  • Hydration: consume plenty of fluids throughout each day—not just conditioning days. Bring lots of water to conditioning.

 

Day

Objective

Beginner

Intermediate

Veteran

Sunday

Rest

Off

Off

Off

Monday Conditioning at South Run

Aerobic

Mini hurdles

6 x 50 meter accelerations

30 minutes aerobic run

 

Mini hurdles

6 x 50 meter accelerations

30 minutes aerobic run

Two-a-day

1) Mini hurdles

6 x 50 meter accelerations

30 minutes aerobic run

 

2) 20-30 minutes aerobic run

Tuesday

Recovery

Off

Off

30 minute recovery run

Wednesday

Conditioning at South Run

Aerobic

Mini hurdles

30 minutes aerobic run

“Hawks relay”, each person runs about 2x400m.

Mini hurdles

30 minutes aerobic run

“Hawks relay”, each person runs about 2x400m

Mini hurdles

45 minutes aerobic run

Thursday

Recovery

20-25 minute recovery run

20-25 minute recovery run

25 minute recovery run.

5-6 strides of 80-100 meters.

Friday

Recovery/

Aerobic

Off

Off

Two-a-day

1) 30-40 minutes aerobic run

2) 20-30 minutes aerobic run

Saturday

Conditioning at Lake Accotink

Aerobic

4 x 50 meter hill repeats

30 minutes aerobic run

4 x 50 meter hill repeats

40 minutes aerobic run

4 x 50 meter hill repeats

45 minutes aerobic run

 


 
Bookmark and Share
 
Welcome message
by posted 06/23/2021

For those who were not able to attend the fall sports interest night, below is a link giving some brief background on my vision for the team:

WELCOME VIDEO

For those who did attend, the above link would be great to share with others who may be interested in our program. I'm happy to give more details and answer any questions.

I'd encourage those who plan to participate in conditioning to register by the end of June, even if you may not be coming to the first couple weeks of conditioning. The reason is that we will begin to send out relevant information such as details about the locations and weekly training plans. This will only go out to people who are registered.


 
Bookmark and Share
 
Fall 2021 Cross Country Information
by posted 06/04/2021

Head Coach: Andy Swiston

Assistant Coach: Amanda Turk

Team Manager: Nellie Boyer

Other volunteers: Looking for assistant coaches and trainers to interact with the kids and help at practices and meets.

 

Conditioning: July 7 - August 21 

Monday & Wednesday, 7:30-9:30 AM; Saturday, 8-10 AM

Locations: South Run Rec Center, Lake Accotink, Burke Lake, Fountainhead Regional Park

Attendance at conditioning is highly recommended but not formally required--there should be no worries about conflicts with family vacations, summer camps, etc. The objective is to prepare people for tryouts and the season, by which time athletes will be expected to run 5-6 days per week.

 

Tryouts and season:

August 23-September 4 (tryouts); September 6-November 13 (season)

Monday, 4-6 PM

Wednesday 4-6 PM (tentative, depending on track availability; could be as late as 5:30-7:30)

Saturday, 8-10 AM (excluding weeks with meets)

Locations: Same as conditioning, plus an FCPS track TBD and/or Redeeming Grace Church

Tryouts are less about running a certain speed and more for you to try out cross country as well as us to gauge your commitment. There is not a set number of team members—spots will be offered based on attitude and effort.

Cancellation policy: Practice will be called off in case of thunderstorms or heavy rain. Practice will go on in light rain.

Meets: 5k for high school, 2-mile for middle school. The intention is for all team members to participate in all meets. Some meets may not offer middle school races, but middle schoolers may have the option to run with high schoolers in those meets. Meets are held Saturdays and occasionally on weekday afternoons. The number of meets will vary depending on scheduling availability—aiming for 7 to 8. We will aim to host a meet at Lake Accotink on a Saturday morning in October. Locations will vary from local to 1-2 hour drive. Parents are allowed to work out their own carpool.

 

Costs:

Registration fee: $30, must be paid before an athlete can participate in conditioning or tryouts.

Season fee: Final fee for the year will be determined based on budget and communicated during tryouts (fee in the past has been $180-$200). Once a spot on the team is offered, the athlete has 48 hours to accept the spot on the team by paying the fee.

Black singlet to be purchased in the Online Store for $25 once a spot on the team is accepted. Singlet can be used from track or previous years and can be re-used in the future. Uniform is completed by a pair of entirely black shorts provided by the athlete.

 

Other equipment: A pair of running shoes. Ideally, a wristwatch with stopwatch function. GPS is not needed.


 
Bookmark and Share
 
Contacts
Coach 
Asst Coach 
 
Next 10 Events Full