Boys Varsity Cross Country
Congrats to our Regional Champion Boys XC team! Special shout out to Dan Gittelman, Clark Smith, and Ryan Borden for earning All-State and All-Region honors.
For off season training, The FHS coaching staff highly encourages all XC runners to tryout for indoor and outdoor track. Success in distance running occurs from consistent training over time! By competing in track and field you will improve your fitness, speed and stamina. However, if this is not possible, please reach out to Coach Weeks or Coach Gittelman for an off season training plan to do on your own. Runners who take several months off from training will fall way behind their teammates who are training during the winter and spring seasons.
Incoming 9th graders, the coaches will post information about tryouts and summer conditioning within the next few months. Feel free to reach out to Coach Weeks or Coach Gittelman if you have any questions.
This is another reminder that you are expected to be at tryouts all four days. The coaches will be having our one on one discussions with athletes trying out for XC Thursday, 08/08/2019. You are expected to be there! This might take a while so make sure to pack a lunch or a snack. If you are unable to be here the rest of the week, the coaches need to know ASAP. If you are not present on Thursday, and we haven't heard from you, we will have no choice but to assume that you are not interested in Cross Country this fall.
If you are interested in participating in XC this fall please have your registration and physical complete by July 28. If you are unable to get this done you need to let Coach Weeks know immediately.
Tryouts will be 8-10am August 5-8, and then practice will be 8-10am August 9-13 (M-F, and Saturday), then practice will be 4:00-6:00pm August 14 through school starting (M-F), then practice will be 4:15-6:15pm August 24-end of season (M-F).
*NO EXCEPTIONS: You must be present for try-out week if you are interested in making the team.
Try-out procedures: every athlete will race a 5k with three attempts to make the standard. Additionally, try-outs will include warm-up, cool-down, and strength-building training.
Fr. Boys: <24:30 min. Girls: <27:30 min.
So. Boys: <23:15 min. Girls: <26:15 min.
Jr. Boys: <22:15 min. Girls: <25:15 min.
Sr. Boys: <21:15 min. Girls: <24:15 min.
Most practices will be held at Freedom, with some practices at the Manassas National Battlefield and Oatlands Plantation.
The team has voluntary conditioning sessions from 8-10 am starting June 11, 2019. Coaches and/or Captains will be present at these runs and they are a great way to meet your future teammates and get into shape for the fall season!
Next Steps: Log on to freedomeaglesathletics.org and sign-up for email alerts for cross country, complete and turn in all athletic paperwork, and habitually check the website for team information and updates! Then start running! Email the coaching staff with any questions. YOU WILL NOT BE ALLOWED TO PARTAKE IN SUMMER CONDITIONING UNLESS ALL YOUR PAPER WORK IS TURNED IN.
MONDAY – 8:00am-10 am , FHS (either practice field or stadium)
TUESDAY – 8:00am- 10 am , Manassas Battlefield (Stone Bridge Parking lot)
WEDNESDAY – 8:00 am- 10 am, FHS (either turf field or stadium)
THURSDAY – 8:00am- 10 am, Manassas Battlefield (Stone Bridge Parking lot)
FRIDAY – 8:00 am- 10 am , FHS
SATURDAY – 8:00am-10 am Manassas Battlefield (Stone Bridge Parking lot)
*Due to VHSL rules we will not be able to practice July 1-7 and July 28- August 4
If you cannot attend Captains’ Runs, the expectation is that all runners train on their own. Training will be provided on our summer conditioning google classroom page. class code: xc483r3.