Summer 5K a day challenge

Posted: May 31, 2018 in Uncategorized

Runners & Superfans,

I am posing a challenge to keep us all motivated and out on the roads and trails this summer and I’m calling it “5K a day”. Starting June 1st through September 1st I would like to see us all average a 5K a day for the three months leading up to XC season.  Remember this is an average and I strongly encourage everyone to take at least 1 day off a week and I also strongly encourage you to rack up some cross training miles.  Cycling miles count at 3 cycling = 1 running, elliptical miles 1:1,  lap swimming counts as 1000 yds for a 5K so please feel free to use these options to supplement your training.  The best part of the cross training is your cardio endurance continues to grow without stressing your legs. Running is a very demanding endeavor and you need to take care of your body.

Here is what I have in mind:

3.1 miles a day = 21.7 miles a week

June (30 days) = 93 miles

July (31 days) = 96.1

August (31 days) = 96.1

September 1st = Strafford “Fellows Lake 5000” invitational.

285 .2 total miles

Runs need to be recorded with mileage and total time using http://www.strava.com (make an account and add me as a follower) or written in an official running journal and a picture of your week sent to me via text/email.  You don’t have to use GPS for strava and can just enter your runs manually and that will count plus you will get an official kudos from me.

Everyone who completes the challenge will get some sweet SWAG at the end so don’t be left out on this opportunity.

Please help spread the word to anyone who might be interested in participating and I hope to see those 5Ks racking up on Strava very soon.

If you have any questions please feel free to email (duanef@straffordschools.net) or text (417-379-6764)

Hope to see you on the trails.

Coach Fabro

REMINDER: XC CAMP STARTS JUNE 11TH AND IT WILL BE EPIC.

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Volunteers needed

Posted: November 20, 2017 in Uncategorized

Runners & Superfans,

The cross country team is looking for a hand full of volunteers to help stuff race packets for the annual Turkey Trot 5k in Springfield.  We would be working from 2:30-6 on Wednesday at the Jordan Valley Ice Park.  Volunteer would need to have their own transportation to and from the event.  Please let me know if you are willing to help and parents are more than welcome to help out the team as well.

This is in partnership with the Ozark Mountain Ridge Runners running club who have made several sizable donation to the team in the past two years in exchange for our help.  It would be really great of us to return the favor by supporting them in this cause.

Please let me know if you are willing to help by texting or emailing me.  It would help me sleep better and give me an opportunity to start begging if I need to. Text 417-379-6764 or email – duanef@straffordschools.net

Thanks

Duane Fabro

End of year information

Posted: November 6, 2017 in Uncategorized

Runners & Superfans,

First let me thank you for an amazing cross country season and for your generous support of your child’s running and the cross country team.  There are so many ways that all of you have helped and I appreciate every one of them.

I do want to update everyone with the last few items left in the season:

  1.  Run to the Lights: This Friday the cross country team will be attending the “Run to the Lights 5K” at Silver Dollar City.  The cost for the race is $50 and is the responsibility of the student to register and have this paid before Friday. http://www.runtothelights.com   The registration fee covers entry to the park, t shirt, race, snacks, and 3 hours of park time before the race.  We will leave from SHS at 3:30 p.m.  and it will be after midnight when we return.

2. End of the year banquet:    All runners and their parents are invited to join the team at Fellows Lake to celebrate a great cross  country season.  Plan on joining us on November 12th from 2-4 p.m.  for food, friends, awards, & recognitions.

Coach Fabro will be making his famous chili with all the fixings as well as drinks.  Parents are more than welcome to bring some finger foods or desserts to share with the group.  Following the meal we will have a short awards presentation.

Don’t forget your lawn chair & blanket and plan on joining us on the 20th.

In case of bad weather we will move the event to the high school cafeteria.

Please RSVP by emailing me at duanef@straffordschools.net or texting 417-379-6764

Thank you all again for a wonderful season and for allowing me to coach your child.  I hope they have developed a love of running as well as some great friends.

I hope to see everyone on Sunday,

Duane Fabro

 

 

District XC information

Posted: October 26, 2017 in Uncategorized

Runners & Superfans,

The cross country team will be competing at the district meet this Saturday at Clever high School in Clever, MO. Runners will need to be at Strafford high school  at 8:00 a.m. to board the bus for the race.  It will be cold on Saturday so please make sure you dress appropriately.  Anyone who is running and will have cold weather gear under their uniform for the race, needs to make sure that the clothing is solid black in color and can only contain one small logo.  Tights that are above the knee are exempt, as well as hats and gloves as long as they are of a single color.  My gut feeling is that runners will be fine with normal running gear during the race as long as they dress warmly up to the start of the race.

Here is the schedule or the day: (Strafford is Class 2)

Saturday, Oct. 28th– Clever High School
9:00 am Coaches Meeting
9:30 am Class 1, District 4 Girls
10:00 am Class 2, District 6 Girls
10:30 am Class 1, District 4 Boys
11:00 am Class 2, District 6 Boys
11:30 am Award Ceremony ( top 15 runners medal with top two teams qualifying for the state meet)
After the awards ceremony the team will be stopping at Rocco’s pizza in Republic for pizza and all superfans are welcome to join us.
Thanks
Duane Fabro

Mid Lakes XC meet & Pictures

Posted: October 10, 2017 in Uncategorized

Runners & Superfans,

This Thursday the XC team will be attending the MLC xc meet at Fair Grove District Park.  The schedule for the evening is listed below and this will be the last race for jr. high.  Jr. High will need to come back next week for picture day which will be after school on Tuesday the 17th. Here is an update for this week’s cross country meet:

MLC Meet

October 12, 2017

Meet will be held at the Fair Grove District Park

3:45 – Coaches Meeting

4:00 – HS Girls

4:40 – HS Boys

5:10 – MS Boys & Girls

Location:  The meet will take place at the Fair Grove District Park.  The course will be a combination of grass, gravel and pavement.  

Parking:  Buses will enter the Fair Grove District Park South Entrance and park in the gravel parking lot.  Spectators will enter the Park North Entrance and park in the paved/gravel parking lot.

Tents can be set up on the west side of the creek along the sidewalk leading to the concession stand, between the soccer field and baseball field.  

Bathrooms are located on either side of the concession stand.

There will be a hospitality tent for coaches near the concession stand.
Awards:  Top 10 will medal in each race (MS Boys, MS Girls, HS Girls, HS Boys).  Top boys and girls teams will receive the traveling conference trophies.

Picture Day will be Tuesday October 17th after school.  Runners will need to bring their uniform and money that day should they wish to be in the picture.

 

 

Catholic invitational info

Posted: October 3, 2017 in Uncategorized

Runners & Superfans,

Nothing like a late night blog post to catch you up on the racing news, so here you go. Tomorrow junior high runners will be competing at the Irish Invitational at Springfield Underground. Students will be released at 2:10 and racing will begin a little earlier than usual. The schedule for the day is below. Runners should return to school around 5:00 pm

Tuesday . October 3

Springfield Underground

If directions to the site or further information is needed (2019 N.  LeCompte Rd, Springfield, MO 65802),

 Coaches meeting: 3:00 for both HS and JH

Junior High Girls Race (small & large): 3:10

JH Boys (small & large): 3:35

Chile Pepper XC Festival

Posted: September 26, 2017 in Uncategorized

Runners & Superfans,

This Saturday the Strafford high school cross country team will be traveling to Fayetville, Arkansas to run in the annual Chile Pepper cross country festival on the grounds of the University of Arkansas.  The Chile Pepper is one of the largest xc events in the nation and attracts teams from all over Midwest for a great day of running.  Runners will be leaving from SHS at 6:30 a.m. sharp and will return to SHS around 6 p.m., but we will definitely have them call you when we are traveling back to Strafford.  Students may want to bring some money for souvenirs but lunch is provided by the Chile Pepper festival and we will also be stopping for pizza in Bentonville (Pedaler’s Pub) on the way home which will be covered by the cross country team.  I pasted the details and schedule below but please feel free to email me or text if you have any questions.

Thanks

Duane Fabro

College / Open*
Men’s Collegiate (10K) 9:30 a.m. (Shane Burns SHS graduate will be running in this race)
Women’s Collegiate (5K) 10:20 a.m.
Awards – Collegiate Men and Women 11:10 a.m.
High School & Junior High
Senior High Boy’s “El Caliente” (Varsity-5K) 11:00 a.m.
Senior High Girl’s “El Caliente” (Varsity-5K) 11:30 a.m.
Senior High Boy’s Open (5K) 12:15 pm.

General Parking

Official Chile Pepper Parking is beside the Washington County Fairgrounds.  Shuttle buses are available to take you to the course.  If you elect to walk, please cross Garland at two designated areas: pedestrian/bike tunnel at Garland/Knapp or at Garland/Cassat.  Limited parking is available in Agri Park or on the roads bordering Agri Park.  If you are looking for GPS directions, plug in Agri Park on Garland in Fayetteville, AR.  Please don’t call or ask.  It’s no secret, but in a field so street address is hard to come by!  Just follow the mob.