Monday, September 3, 2007
THANK YOU, PARENTS!
Article #1: Week 1 Meet at Lebanon
THE FCHS CROSS COUNTRY TEAMS ARE OFF AND RUNNING!!
The 2007 FCHS Cross Country teams, featuring one of the biggest squads in school history, are off and running, having begun last Wednesday at
The Midget Men, featuring 30 boys, are led by a solid group of experienced runners. The 2007 FCHS Boys feature 14 seniors, 5 juniors, 7 sophomores, and 4 freshmen. The top 7 finishers on Wednesday at
The Lady Midgets, featuring 37 girls, are led by a young but experienced group. The Girls, featuring 5 seniors, 13 juniors, 12 sophomores, and 7 freshmen, are led by senior Kate Sodam, junior Caitlin Schaefer, and sophomore Courtney Heidorn. The top 7 finishers on Wednesday were Courtney Heidorn (2nd overall), Caitlin Schaefer (3rd overall), Jac Lintzenich, Brooke Curtsinger, Jackie Taylor, Maddie Heidenreich, and Jessica Richert. Kate wasn’t able to run as she is recovering from an injury.
The Midgets have a busy week ahead, as they travel to SIUE for the Tiger Fall Classic on Wednesday and to Belleville West on Saturday.
BOYS CROSS COUNTRY ROSTER – 2007
Josh Jennings SR
Tyler Middendorf SR
Cory Ross SR
Kyle Stover SR
Rylan Mitchell SR
Tim Mueller SR
Andy Keseman SR
Josh Burgard SR
Dan Schwab SR
Dave Schwab SR
Matt Gordon SR
Kyle Swierczek SR
Bradley Craycraft SR
Nick Price SR
Fred Ferguson JR
Sean Worley JR
Scott Randle JR
John Lehman JR
Ryan O’Leary JR
Luc Heidenreich JR
John Lehman JR
John Dennis SO
Matt Demond SO
Richard Weber SO
Wesley Munie SO
Jake Forcade SO
Ray Mueller SO
Blake Sakran SO
Tim Southerland FR
Tyler Bishop FR
Aaron Jalinsky FR
Jason Winter FR
GIRLS CROSS COUNTRY ROSTER – 2007
Kate Sodam SR
Angie Schuchman SR
Sarah Mohr SR
Raquel Moura SR
Sabrina Bianchini SR
Caitlin Schaefer JR
Jackie Taylor JR
Brittany Schuchman FR
Jac Lintzenich JR
Alli Wegryzn JR
Holly Salvatore JR
Sierra Neighbors JR
Catherine Albers JR
Brynn Watkins JR
Molly Davis JR
Jessica Richert JR
Courtney Heidorn SO
Katina Mattingly SO
Maddie Boucher SO
Maddie Heidenreich SO
Mackenzie Diecker SO
Chloe Hamm SO
Olga Cenabio SO
Sarah Lindauer SO
Abby Dooley SO
Kelly Calhoun SO
Brooke Curtsinger SO
Meeghan Swierczek SO
Hannah Keseman SO
Laci
Tori Meggs FR
Alyssa Bailey FR
Briana Viers FR
Nikki Easter FR
Paige McAteer FR
Info about Edwardsville
EDWARDSVILLE INVITATIONAL: WED, SEPT 5TH
OUT OF CLASS: 2:00 BUS ROLLS AT 2:15
GIRLS VARSITY: 4:00 BOY’S VARISTY: 4:30 G-JV: 5:00 B-JV: 5:30
DIRECTIONS: TAKE 15 TO 255 NORTH TO THE NEW
TAKE A RIGHT (THERE IS A SIGN THAT SAYS SIU-E)…
GO PAST THE BASEBALL FIELD AND
STOP SIGN AND ENTRANCE TO THE UNIVERSITY…TURN RIGHT.
THEN, WE AREN’T TOO FAR AWAY…LOOK FOR THE SCHOOL
BUSES!
WE WILL LEAVE ASAP AFTER THE MEET, BUT IT MAY BE AFTER 7:00 OR 8:00 WHEN WE GET HOME….??
DURING THE DAY….BE SURE TO EAT A LIGHT LUNCH AND DRINK LOTS OF WATER…IT WILL BE QUITE WARM ON WEDNESDAY
BRING SNACKS AND WATER….THEY USUALLY HAVE A CONCESSION
GIRLS (AND GUYS)…REMEMBER-NO JEWELRY!
RACING NUMBERS….WILL BE GIVEN TO YOU AT THE CAMPSITE….PLEASE DON’T WANDER AWAY TOO FAR SO I CAN GET THESE TO YOU IN A TIMELY MANNER…PLACE ON THE FRONT OF YOUR SHIRT…THIS NUMBER WILL BE YOUR ID AS YOU CROSS THE FINISH LINE! THERE WILL BE NO FINISH CARDS AT THIS MEET.
TIMES TO BEGIN WARMING UP…(LATEST TIMES…)
- VARSITY GIRLS: 3:15
- V BOYS: 3:45
- JV GIRLS: 4:15
- JV BOYS: 4:45
o REMEMBER THE WARM-UP PROCEDURE…1 MILE JOG, CHECK OUT THE LAST HALF/QUARTER MILE, STRETCH
o IF THERE IS A RACE THAT IS GOING ON, STAY OUT OF THE WAY!
o GO TO STARTING LINE WITH 10 MINUTES TO SPARE…DO SOME STRIDE OUTS, GET YOUR THOUGHTS TOGETHER
o DON’T GET INTO A SITUATION WHERE YOU ARE GOING TO BE IN A RUSH!
PLEASE BE SURE YOU ARE READY TO GO FOR YOUR RACES…I WILL BE BUSY WATCHING THE RACES, SO YOU MUST BE RESPONSIBLE FOR DOING THE PROPER WARM-UP AND GETTING TO THE STARTING LINE EARLY!
FOR THE JV RACES…ALL JV TEAMS WILL USE THE SAME STARTING BOX
WHEN YOUR RACE IS OVER…YOUR DAY IS NOT OVER…1 MILE COOLDOWN, STRETCH! THEN, GO CHEER FOR YOUR TEAMMATES….
TEAMS FROM LAST YEAR: EDW, O’FALLON, CENTRALIA, TRIAD, COLLINSVILLE, BELLEVILLE EAST, MEL, MT. VERNON, CARBONDALE, GRANITE CITY, JACKSONVILLE, MATER DEI, ALTON, ALTHOFF, JERSEYVILLE, CENTRAL, ROXANA, MADISON, VALMEYER, WATERLOO, WOOD RIVER, CAHOKIA
TALKING POINTS
- IMPORTANCE OF:
** WARMING UP PROPERLY
** STRETCHING: BEFORE AND AFTER
** COOL DOWNS/STRIDES
- INJURIES VS. SORENESS; HURT VS. SORE
- EDWARDSVILLE’S COURSE
o YOU HAVE TO BE MENTALLY TOUGH; YOU HAVE TO GO INTO THIS COURSE THINKING OF IT AS A POSITIVE CHALLENGE
o IF YOU GO INTO THIS RACE DREADING IT, IT WILL BE A DREADFUL EXPERIENCE
o IN MY MIND, THIS IS THE BEST COURSE TO RACE BECAUSE OF:
§ THE WOODS
§ EVERYTHING IS DIFFERENT; YOU SEE SOMETHING DIFFERENT THE
§ THIS COURSE IS A TRUE CROSS COUNTRY COURSE…IT WEEDS OUT THE TOUGH PEOPLE FROM THE NOT-SO TOUGH PEOPLE
§ XC RUNNERS ARE SUPPOSED TO BE TOUGH…SO TACKLE THIS THING!!
o WITH THIS COURSE, DON’T WORRY ABOUT YOUR TIME…JUST FOCUS ON THE COLORED SHIRT IN FRONT OF YOU
o EVERYBODY’S TIME WILL BE SLOWER…SO DON’T WORRY IF YOUR TIME IS NOT WHERE YOU WANT IT TO BE! JUST RACE AND GIVE IT ALL YOU HAVE!
o BE SMART! DON’T GO OUT TOO FAST…USE ALL OF YOUR ENERGY IN MILES 2 AND 3….YOUR MILES SHOULD GET FASTER IN A RACE, NOT SLOWER
TIPS ON RACING HILLS
- BEFORE CHARGING A HILL, RELAX YOUR SHOULDERS
- WITH THE HILLS: SURGE NEAR THE TOP OF THE HILL AND USE THE DESCENT TO PASS PEOPLE
- FORM: PUMP YOUR ARMS AND KEEP THEM LOW, LIFT YOUR KNEES A LITTLE HIGHER; TRY TO KEEP UPRIGHT POSTURE; IT’S OK TO LEARN IN A LITTLE, BUT TRY TO STAY “TALL”
- DON’T SURGE AT THE BEGINNING OF THE HILL BECAUSE YOU WILL BE WINDED BY THE TIME YOU GET TO THE TOP; “EVEN EFFORT”
- WHEN RACING DOWNHILL, STAY UNDER CONTROL AND LAND ON THE MIDDLE PART OF YOUR FOOT
- REMEMBER, HILLS ARE YOUR FRIEND!!! USE THEM TO YOUR ADVANTAGE
FROM RUNNERS WORLD…
Running up a hill too fast not only hurts, it can also ruin a run or a race. "You have to think of hills within the context of the whole run," says Jenny Hadfield, coauthor of Marathoning for Mortals. "Most people freak out and run up the hill as fast as they can. Then they're pretty much done."
The key to running a hilly course well is to hold your effort level steady as the road or trail tilts skyward. Just think even effort, not even pace, and make peace with slowing down. Hadfield promises you'll be faster over the long haul. "It's not just about how fast you can go up the hill," she says. "It's about how fast you can go up and down the other side. If you're not cooked from the climb, you can make up time on the descent."
PRACTICE TODAY
- TODAY WILL BE AN EASY PRACTICE AS WE GET READY FOR EDWARDSVILE
o HARD PRACTICE YESTERDAY, IMPORTANT MEET TOMORROW
- BOYS: 4 MILES (AROUND TOWN “4”)
- GIRLS AND SOME BOYS: CHURCH RUN (2.75)
- STRIDES/STRETCH
AFTER PRACTICE…
BUFFETING (TEAM DINNER) AT FAZOLI’S
OPTIONAL
YOU ARE RESPONSIBLE FOR YOUR RIDE
THIS IS A TEAM THING….COACH F IS GOING HOME AND HAVING SUPPER WITH HIS WIFE…
VARSITY GIRLS
- Courtney Heidorn
- Caitlin Schaefer
- Kate Sodam
- Jac Lintzenich
- Brooke Curtsinger
- Jackie Taylor
- Maddie Heidenreich
JV GIRLS A
| Jessica Richert |
| Cat Albers |
| Julie Klein |
| Brynn Watkins |
| Chloe Hamm |
| Meegan Swierczek |
| Hannah Keseman |
JV GIRLS B
| Olga Cenabio |
| |
| Alli Wegryzn |
| Sarah Mohr |
| Sarah Lindauer |
| Katina Mattingly |
| Maddie Boucher |
JV GIRLS C
| Julie Klein |
| Brittany Schuchman |
| Angie Schuchman |
| Sierra Neighbors |
| Abbey Dooley |
| Molly Davis |
| Laci |
JV GIRLS D
Holly Salvatore
Tori Meggs
Sabrina Bianchini
Alyssa Bailey
VARSITY BOYS A
- Tim Mueller
- Josh Jennings
- Tyler Middendorf
- Ray Mueller
- Cory Ross
- Luc Heidenreich
- Rylan Mitchell
JV BOYS A
| Nick Price |
| Fred Ferguson |
| Sean Worley |
| Dan Schwab |
| Dave Schwab |
| Josh Burgard |
| Jason Winter |
JV BOYS B
| Kyle Swierczek |
| Andy Keseman |
| Aaron Jalinsky |
| Jake Forcade |
| John Dennis |
| Kyle Stover |
| Ryan O'Leary |
JV BOYS C
| Matt Demond |
| Tim Southerland |
| Tyler Bishop |
| John Lehman |
| Wes Munie |
| Scott Randle |
| Blake Sakran |
Thursday, August 9, 2007
Introduction to the FCHS Cross Country Program
HEAD COACH: COACH FLORCZYK
CONTACT INFO: florczcd@fchs77.stclair.k12.il.us
- Introductions
- Review of the Summer Running Program
- My General Philosophy about our Cross Country Program
o The sport of cross country is a team sport. Yet, at the same time, the individual is the key. Each of you will have a choice day in and day out: will you work hard OR will you be a slacker. Hopefully, all of you are out here to work hard! If that’s the case, we WILL be successful. The best thing about cross country is you really choose your destiny. If you work hard, you will achieve great things. If you don’t work hard, you will most likely fail and hurt the team. You have a choice!
o This is YOUR TEAM…I am just here to provide instruction, structure, and supervision. It is UP TO YOU to accomplish your goals and to have fun!
o I want all of you to have goals for yourselves and goals for the team. Be specific! Accomplishing goals is one of the best feelings in the world!
o FUN, FUN, FUN! You MUST have fun. I want you to look forward to coming to practice each and every day. Think of your time in practice as not just practice. Think of your time at practice as the following:
§ Spending time with friends
§ Talking, Laughing, Singing during slower distance runs
§ Working hard in speed work, but feeling really good at the end knowing that you accomplished something today.
§ Working to stay in great shape and knowing you really can eat as much as you want because you are running so much!
o Not only do I want you to have a great year, but I want to help you become life-long runners. I never went to state in high school, but I remember those days with great fondness and I still run today, setting goals for myself each and everyday.
o EVERYBODY is important to me. We are only as strong as our weakest link.
o Finally, to sum up my philosophy, here’s my TOP 10 LIST (Thanks Mr. Letterman) for reasons to come out for Cross-Country:
§ 10) Running keeps you healthy and makes you disciplined.
§ 9) You get a crazy team t-shirt!
§ 8) Running allows you to eat whatever you want without fear of gaining weight.
§ 7) To feel great after mastering the hills on Barber Lane!
§ 6) The Beautiful early morning runs on Fridays before school.
§ 5) Saturday fun runs (at Forrest Park, Carlyle Lake)
§ 4) For the Team Dinners and the Lock In!
§ 3) To make friendships that will last a lifetime
§ 2) To become a life long runner
§ 1) For the opportunity to run in Peoria the first Saturday in November at STATE!
- My General Philosophy For Workouts
o Our initial focus will be ENDURANCE AND STAMINA. The first couple of weeks will mainly be used for mileage with some hill workouts to start strengthening the legs and also to prepare for hilly courses like Edwardsville and Belleville West
o Once we get into the meets, then we will focus on not only endurance, but getting faster and stronger. At this point, we will start throwing in some speed work.
o Speed Workouts will include hill work, intervals (400s, 800s, etc), tempo runs, and fartleks
o Also, to break up periods of monotony and routine, I will throw in some days where we play “running games”
§ Examples would include Hares and Harriers, Scavenger Hunt, Capture the Flag, Ultimate Frisbee, etc.
o When we get into the peak of our training in mid to late September, a typical week is as follows:
§ Monday: Distance Run
§ Tuesday: Speed
§ Wednesday: Easy Run
§ Thursday: Speed
§ Friday: Easy Run
§ Saturday: Lots of Mileage
§ Sunday: Rest
· This is just an example...Factors such as health, weather, and the meet schedule will play a role in how weeks are structured.
- Who runs on the Varsity Team?
o The top 7 runners (top 5 count for points)
o We will have a time trial before the season starts to see who will run varsity for the 1st meet in Lebanon
o As the season progresses, the varsity squad will probably change due to injuries, improvements by individuals, etc.
o Just because you start on the varsity squad, doesn’t mean you will stay there all year…just because you don’t start on the varsity squad, doesn’t mean you can’t improve….it really comes down to you and the stop watch.
o Very important point….when it comes down to selecting the squads for Regionals, Sectionals, and hopefully State, I will not only look at times but also health of individuals and trends…who’s trending up, who’s trending down…
o One last point: for those that are new to cross country, everybody makes the “team” and everybody runs in all races except Conference and the postseason
- Letters at the end of the Year
o JV Letter: To receive a JV Letter, you must do the following:
§ You must attend practice regularly
§ You must run in a majority of the meets.
§ Should there be an injury, attendance at practices and meets during the injury will be heavily weighted.
o Varsity Letter: You can receive a Varsity Letter by completing one of the following:
§ Running in at least 50% of the Varsity Races
§ Running in the following races: Conference, Regionals, Sectionals, State ]
- OR you are a Senior Runner who has given great effort throughout the season.
Rules, Guidelines, and Responsibilities
- Your Responsibilities as My Athlete
o Have Fun!
§ If you can’t have fun, why come out??
§ You make your own fun. I will try to make fun workouts and do fun things with you as a team. However, there will be times when we have to really work hard. When we are doing 400 m repeats or hill workouts, you have to somehow make it fun. It’s not my job to make it fun. It’s up to you to make it fun!
o Work Hard!
§ This is the only way we have a chance at state.
§ We don’t have the talent to just “slide” by….we have to work get everything out of ourselves.
§ If you are out here to slack, I don’t want you out here. You are a liability to me and the team.
o Be prompt!
§ Practice starts at 3:30 everyday!
§ Saturday practices are not optional. Saturday is probably the most important training day of the week.
§ My policy is 3 strikes and you are out. 3 unexcused absences and you will be asked to turn in your uniform.
§ For an absence to be excused, you must do the following:
· Handwrite a note, explaining why are you missing practice or what you will do on your own to make sure that you are not missing the training that the team is doing that day.
· If you missed a day because you were sick, family emergency, etc., simply handwrite a note explaining the situation.
· I want you to “write out” everything because if you tell me, I am liable to forget.
o Respect the coach, the team, and the school!
§ I cannot effectively coach this team if you do not respect me.
· This should not, and will not, be an issue.
· Examples of disrespect: Challenging me on decisions/choices/philosophies, Talking when I am talking
· Also, remember this…respect goes both ways. I will respect you if you respect me.
§ Respect the team by cheering and supporting each other.
§ Respect the school by behaving and competing appropriately at meets and in the community.
· If there should be problems of respect, you will get 1 warning. The 2nd time you will be dismissed from the team.
- My Responsibilities as Your Coach
o To Make Your Experience Fun!
§ I will try to make each and every workout fun and enjoyable. Again, keep in mind…it’s up to you to make a 400 m or hill workout fun!
o Work Hard!
§ I will work hard to get everything out of you as athletes.
§ I will keep you up to date on stats, happenings, and information.
§ I will work as hard as I can to help us achieve our goals.
o Respect You!
§ I will respect you at all times. Remember, respect again goes both ways.
§ I want you to always communicate with me so we are all on the same page.
- Practice Routines (Normal School Day)
o 3:10: School Ends, Get Ready For Practice
o 3:20-3:30:
§ We will meet in my classroom (S-11) everyday for practice
§ During this time, you will update your training log binders (which you can keep in my classroom if you would like) AND sign-in
o 3:30
§ We will begin each practice with a short 5-10 minute meeting
§ You are to be seated by 3:30 (not 3:31). At this time, I will instruct you on your workout and give you any important information
o 3:40-4:00
§ Warm-up to Dave’s ‘n Back, Stretch
o 4:00-5:30 (time will vary depending on the workout)
§ Complete the workout for the day
§ After each workout:
· 6-10 Strides in the Grass
· Stretch
· Rock Exercises to prevent shin splints
o Before you go home each day….
§ You must do 2 things:
· Sign-out on the roster provided
· Verbally tell me, “I am checking out, Coach.”
- Fundraiser
o The fundraiser kickoff is Tomorrow
o We are selling Cookie Dough…Yum, Yum
o A company called Varsity Gold out of St. Louis/Belleville is distributing the cookie dough and will be offering lots of cash prizes as incentives…..really easy and a great deal! (Varsity Gold also is in charge of the football team’s fundraiser). They do a great job!
o Why do we need to fundraise?
§ We have $0 in our account – NOTHING!
§ We need money for anything that may come up – equipment, uniform needs, meal money should we get to state, etc…
- Schedule: Practices, Meets
o See handout
o Pay special attention to the following:
§ The 1st week of practice
§ Saturdays: Lock-in, Fun Runs, Meets
- Goal-Setting: Individual and Team
o See Handout
o Place in your training log binders
- Safety
o Access to water: Especially during hot spells, I will either plan workouts where a water fountain is close OR group leaders will be required to take a bottle or 2 of water with them on the distance run
o Always run with somebody!!!
o Never run to a place where you don’t know how to get back. Be familiar with the route.
o Alert me if you have a condition that could jeopardize your safety/health at some point.
o Communication: 1-2 people per each group need to take cell phones with them in case something happens
§ 2 very important numbers:
· Coach’s Cell: 444-7256
· The School’s Number: 539-5533
- Training Log Binders
o You will be required to maintain a training log binder.
o You need to collect the following in your binder:
§ Training logs
§ Handouts from Practice
§ Stats from Meets
o Purpose
§ To measure progress
§ As a souvenir!
- HYDRATION and Your Diet
o 80-120 ounces of water a day
§ Soda is not very good for you….a soda once in a while is ok (I have to have my ski periodically so I can’t be a hypocrite…)
o As a runner, you are burning a lot of calories. A good rule of thumb is that you burn 100 calories for every mile. You need to replenish your body.
o One of the best things about running is your freedom to eat a lot of food! Try your best to limit greasy/fatty/sugary foods. Obviously, treat yourself periodically, but load up on the good stuff.
- Shoes
o Be sure you have proper running shoes. It is recommended that you replace your shoes between 350-550 miles. Investing in good running shoes is the best thing you can do.
o Go to Mike Toolen’s Running Start in Shiloh!!! Ask for the student discount!
- Injuries
o Ice/Ibuprofen/Rest…that’s the best advice I can give you.
o If it persists, then it’s time to see a doctor.
o Also, educate yourself….runnersworld.com, webmd.com are great resources if you are hurting
- Rest
o Sleep is so important. You have to take care of yourself!
o Be especially cognizant of the amount of rest you are getting on nights before meets and long Saturday runs.
- Days of Meets
o Managers
o Warm-up, Stretch, Race, Cool Down
o Everyone rides the bus home! We win and lose together! Team Bonding!
o If it is geographically convenient or there is a family emergency, your parent must sign you out. You cannot go home with Johnny’s mom either…you go home with your parent only!
- T-Shirts, Sweats
o As a team, this is your responsibility
o Seniors will be in charge!
- Team Dinners and Buffeting
o I urge you to get together once a week or every other week
Thursday, June 28, 2007
Cross Country Meet Schedule
DATE MEET LOCATION TIME BUS(APPX)
AUGUST
Wed. 29 Lebanon 4:00 2:30 (2:15)
SEPTMEBER
Wed. 5 Edwardsville 4:00 2:15 (2:00)
Sat. 8 Belleville West 10:00 8:15
Wed. 12 Sparta 4:00 2:30 (2:15)
Sat. 15 Tuscola 10:00 5:30 am
Mon. 17 Nashville 4:00 2:30 (2:15)
Wed. 19 F/S Freeburg 4:15 ------
Fri. 21 Freeburg 4:15 ------
Wed. 26 Triad 4:00 2:15 (2:00)
OCTOBER
Th. 4 Pickneyville 4:00 2:30 (2:15)
Tues. 9 Carlinville 4:30 1:45 (1:30)
Thurs. 11 Conference 4:00 2:30 (2:15)
Sat. 13 Effingham 10:00 7:00am
Sat. 20 Regionals 10:00 TBA
Sat. 27 Sectionals 10:00 TBA
Nov. 3 State-Peoria TBA TBA
Chicago Marathon-October 2006
First Marathon! I finished!!!
St. Louis Marathon-April 2007
Mr. Florczyk Crossing the Finish Line!
America and Baseball
Beautiful Scene at the Old Busch Stadium Before a Playoff Game Against the Astros-Fall of 2005
Go Cards
Cards Win!
Trip to Gettysburg
My Family and I took a great trip to Gettysburg-summer of 2006
My Wife and Me
In Cancun - Summer of 2006