Fondy XC Announcements

             Daily chedule Updated!  
Look Below for Changes! (Click here) 
Travel Schedule and Meet Directions are now posted below!
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**PARENT/ GUARDIAN  (Required)
SURVEY REGISTRATION (CLICK HERE)
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SCHEDULE UPDATE!  
Please make a note that pictures are tentatively slated for Wednesday, August 22 at 4:00PM 

Brewer Trip!  August 16.  4:00 PM-4:30PM.  $10 per athlete. Complete Survey below.


You can see workout schedule by clicking on the links below.
Team Camp trip has been turned into a day trip.  We will meet at high school and travel to high cliff for practice.  It's a beautiful place to run.  We will meet at 8:30am and return by noon.  More information to come!

Link to all athlete paperwork (Click here)

Running Technique Breakdown!

See you Monday at 8:30am ready to run!

Practice Structure

I.  Team Meeting
II.  Warm-up /  Drills
III.  Workout
IV.  Core Training  /Stretching
V.  Wrap UP-- Team building & Reflection
** Practices will be 2hrs unless noted.
 
                     Season Information

Preseason Meeting Information  (Click here)

Workout Guide (new upload)  (Click here)

Running Zones (new upload)  (Click here)

Offsite Practice Permission (Click here)

Lettering Information (Click here)

Travel Schedule (Click here)

Concussion Form (Click here)

Link to other Paperwork  (Click here)

Cross Country article on Nutrition  (Click here)

Cross Country article on Injuries (Click here)

Cross Country article on vVO2max  (Click here)
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   Click for information (Click on PDP) for workout summary.

August 13:  Practice Detailed Plan (PDP)  (Running Route Map)

August 14:  Practice Detailed Plan (PDP)  (Running Route Map)

August 15:  Practice Detailed Plan (PDP)  (Directions to Park)

August 16:  Practice Detailed Plan (PDP)   (Directions to Park)

August 17:  Practice Detailed Plan (PDP)  (Running Route Map)

August 20:  Practice Detailed Plan (PDP)    (Directions to Park)
                                     (High Cliff Trail Guide)

Practice Schedule:  August 13- August 17
(Click here)-- Not updated

Practice Schedule:  August 20- August 24
(Click here)-- Not updated

Meet Information:  August 25--West Bend
(Click here)

Practice Schedule:  August 27- August 31
(Click here)

Meet Information:  August 31--Neenah Invite
(Click here)

Practice Schedule:  September 3 - 7
(Click here)

Meet Information:  Sept. 8--Menomonee Falls
(Click here)

Practice Schedule:  September 10 - 14
(Click here)

Practice Schedule:  September 17 - 21
(Click here)

Meet Information:  September 20--Oshkosh Sparten
(Click here)

     Check out these videos!                      Practice Drills and Core Training  Videos
Drill:  A Step (AMarch)                             Drill:   A Skip
Drill:  B Step (B March)                            Drill:  B Skip                   
Drill:  Quick Step                                      Drill:  A-Adductor    
Drill:  Bounding                                       Core:  Basics
Core:  Abs                                                 Core:   Pedestal
Core:  Myrtle                                             Drill:  Up and Under
Drill:  Lateral Hurdle Skip                         Drill:  Sweeper
Drill: Front Leg Swings                             Drill:  Carioca
Drill: Side Slides w/  Arm Swings            Drill:  Arm  Circle Skip

Meet Schedule Released Date Meet Time (Tentative)

8/06-Mon Preseason Meeting @ FHS 7:00PM

8/13-Mon First Day of Practice @ FHS 8:30 AM

8/25-Sat West Bend Invite 9:20AM

8/31-Fri Neenah Invite 4:30PM

9/8-Sat Menomonee Falls Invite 9:40AM

9/15--Sat  New London  8:30 AM

9/20-Thurs Oshkosh Sparten Invite 4:00PM

9/22-Sat Janesville Midwest Invite 10:00AM

9/28-Fri Fondy Relays 4:15PM

10/4-Thur Port Washington 4:00 PM

10/11 FVA Conference Meet (Kaukauna) 3:30 PM

10/19-Fri WIAA Sectional 4:00PM

10/27-Sat WIAA State 11:00AM

      Fond du Lac Cross Country  Workout:  August 13 - August 26, 2012
                                                                     Practice at a Glance
Date                       Meeting Place                            Time           
Monday, August 13       FondyTrack                         8:30 AM -10:30 am
Tuesday, August  14 FondyTrack                              8:30 AM -10:30 am
Tuesday, August  14* Goose Trail                             6:00 PM - 7:00pm
Wednesday, August 15 Kiekaefer                             8:30 AM -10:30 am
Thursday, August 16* TEAM Function: Brewers                 4:00 PM
Thursday, August  16 Fondy -District Farm                9:00 AM --11:30am
Friday, August  17 FondyTrack                                 8:30  AM -- 11:00am
Saturday, August  18 (Varied) -
Sunday, August  19* Goose Trail                               6:00 PM--7:00 PM
Monday, August 20   FondyTrack to high cliff            8:30 AM  -12:30 pm
Tuesday, August  21* Fruth Field:  Time Trial             7:00 PM --8:30 pm
Wednesday, August 22 Fondy High *Pictures @ 4PM  4:00  -6:00 pm
Thursday, August  23 Fondy to Mauthe Lake              3:15  PM -5:45pm
 Friday, August  24 FondyTrack                                 3:30  PM
 Friday, August  24 Team Dinner                              5:30  PM
 Saturday, August  25 (Meet 1) West Bend                7:00 AM **
 Sunday, August  15* Goose Trail                              6:00 PM
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* Recommended Practice but not mandatory
** Time Subject to change

Information, Transportation Times, and Dismissal Schedule with Driving Directions

Summer Running Information Below:

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Running and the Brain:  Running causes neurogenesis (the making of brain cells).

Philosophy: