THANK YOU, PARENTS!

A big thank you goes out to the parents for their help and support for all of the pre-season activities: the lock-in, the Carlyle Lake Cookout, and the Forest Park Run. We are off to a great start thus far with the boys getting first at Lebanon and the girls getting second. The numbers are up as we have one of the largest squads in school history. Next up this week: Edwardsville and Belleville West. Should be fun!

Belleville West on Saturday

STARTS AT 9AM, NOT 10:00!!!!! BUS ROLLS OUT AT 7:15!

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 Lebanon’s Horner Park. The Boy’s squad won its first contest of the year as they achieved a perfect score by placing the first seven runners in the top 7 slots. The Girl’s team finished second among the four schools represented, finishing only 2 points behind first place Waterloo.

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 Lebanon were Tim Mueller (SR), Josh Jennings (SR), Tyler Middendorf (SR), Ray Mueller (SO), Cory Ross (SR), Luc Heidenreich (JR), and Rylan Mitchell (SR). All 7 runners rounded out the top 7 places.

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 (2^nd overall), Caitlin Schaefer (3^rd 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

Savannah Davis JR

Holly Salvatore JR

Ally Towers 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 Marshall FR

Tori Meggs FR

Alyssa Bailey FR

Briana Viers FR

Nikki Easter FR

Paige McAteer FR

Info about Edwardsville

EDWARDSVILLE INVITATIONAL: WED, SEPT 5^TH

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 POAG RD EXIT,

TAKE A RIGHT (THERE IS A SIGN THAT SAYS SIU-E)…

GO PAST THE BASEBALL FIELD AND BLUFF RD TO THE 4 WAY

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 STAND AS WELL. IN ADDITION, THEY WILL HAVE T-SHIRTS FOR SALE.

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 WHOLE WAY

§ 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

1. Courtney Heidorn
2. Caitlin Schaefer
3. Kate Sodam
4. Jac Lintzenich
5. Brooke Curtsinger
6. Jackie Taylor
7. Maddie Heidenreich

JV GIRLS A

Jessica Richert

Cat Albers

Julie Klein

Brynn Watkins

Chloe Hamm

Meegan Swierczek

Hannah Keseman

JV GIRLS B

Olga Cenabio

Savannah Davis

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 Marshall

JV GIRLS D

Holly Salvatore

Tori Meggs

Sabrina Bianchini

Alyssa Bailey

VARSITY BOYS A

1. Tim Mueller
2. Josh Jennings
3. Tyler Middendorf
4. Ray Mueller
5. Cory Ross
6. Luc Heidenreich
7. 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