Archive for August, 2017

Fellows Lake 5000 info

Posted: August 28, 2017 in Uncategorized

Runners & Superfans,

Here are the details for Saturday.  Please let Coach Fabro know if you are able to help on Saturday. 417-379-6764

a. 7:45 am Coaches meeting @ the pavilion
b. 8:00 am jr. high boys and girls
c. 8:30 am High School boys – (limited to 9; first 7 scored)
d. 9:15 am High School girls – all girls run
e. 10:15 JV Boys race
4. Medals: 30 high school boys, 30 high school girls, 20 jr. high boys, & 20 jr. high girls.
5. Runners will receive a placing card and they can match their place up with the print out to get their official time. We will have awards for 1st and 2nd place boys and girls varsity teams.
6. Directions to Fellows Lake from Hwy 65 and I-44:
a. Go north on 65 for approximately 5 miles
b. Turn left on Hwy AA and travel ¼ mile to the fork and stay right. There is a brown sign indicating Fellows Lake.
c. Turn right on Farm Rd 197 and follow it until you cross the lake and stay left
d. Farm Road 197 turns into Farm Rd 66
e. Continue on Farm Rd 66 until you reach the 3rd Fellows Lake entrance (GATE #2). I will have a sign there indicating the entrance.
f. Turn left into the park and follow the park road to the start location. Runners can be dropped at the start and busses will continue on to bus parking. I’m hoping to keep all traffic going in one direction so please let parents know how to enter and exit the park.
7. Course maps can be viewed at the following website and printed for your convenience:
https://www.strava.com/routes/10030005
here is a nice overview of the course as well: https://www.relive.cc/view/1067353892

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Runners & Superfans,

Parents and family,
You are invited to join us for a kicking off the season bbq at Fellows Lake. We are hoping to get all the volunteers organized for Saturday as well as answer any questions about the upcoming season. Both high school and jr. high parents are invited to attend. The best volunteer jobs go to those who show up!

When: Friday September 1st 6 p.m.
Where: Fellows Lake park pavilion
Who: XC members and family
Why: To prep for Saturday’s meet.

Please text your RSVP to:
Coach Fabro @ 417-379-6764

There is high school practice at Fellows Lake on Friday starting at 3:30 if runners are able to attend. Parents are asked to join us at 6.

 

Runners & Superfans,

This Friday the cross country team and parents will be doing our tour of duty in the booster club concession stand.  We are needing a great group of parents to volunteer selling concessions at this Friday’s football game and Jr. high & high school parents are both encouraged to help.  Ten parents are required to run the concession stand and we can swap out as the night goes along, they just ask that we don’t do it at half-time. You will need to be there by 5:30 p.m. and will need to wear a hat or a hair net.

Please let me know if you are available to help.  The booster club has been very generous and extremely supportive of the cross country team and this is our chance to give back and help them raise a little money.

If you have any questions then please let me know and please email or text me if you can help.

Thanks

Duane Fabro

Hollister Meet Update

Posted: August 23, 2017 in Uncategorized

Runners & Superfans,

Tomorrow the high school cross country team will be attending the Hollister warm-up meet.  The meet will consist of Hollister, Logan-Rogersville, & Strafford and was put together more as a warm-up/time trial before the first competitive meet.  There will be no medals or scoring and will be a very relaxed atmosphere.  I just wanted to let everyone know what to expect.  Here are the details for tomorrow.

Students released at 1:45

Meet Location: Hollister High School

First Race @ 4:00 p.m.  and I’m not for sure which gender and we may just run them all at the same time.

Should arrive back to SHS by 7:00 p.m.

Our home opener will be the Strafford Fellows Lake 5000 and we will need lots of parent volunteers. Currently we have around 20 plus schools planning on attending.

Hope to see you out on the course.

Thanks

Duane Fabro

Runners & Superfans

This 2017 practice calendar is your one stop shop for all you XC scheduling needs and practice times.  The calendar is designed to serve as both a practice & meet schedule but as well as a training log.  Runners are going to be strongly encouraged to maintain some form of running journal.  To do this they will need two things: a watch and a journal.  Please make sure that all runners have a watch and some sort of journal to record their practice runs & meet times in.  A running journal is one of the major keys to success in any endurance sport.  Greg Lemond the greatest American cyclist said “It never gets easier you just go faster” and if runners can’t see that they are getting faster then the whole running process just becomes hard.  Runners can record their workouts on the calendar that I provide them,  a purchased running journal, a plain composition book, or online using the website http://www.strava.com.  Any of these methods are acceptable and will free these runners up from countless extra sit-ups and push-ups.  Should you have any questions then please feel free to contact me.

Thanks

Duane Fabro

This link should (I hope) open the calendar. If it doesn’t, I have given your runner a hard copy.

2017 XC training schedule