Head Cross Country Commissioner: Mark Jones – crosscountry@homeschoolfeast.com

October 2022

Our 20th Patriot Invitational is in the Books!

Cross Country is the sport with catchy slogans: “Everything else is just a game”, “My sport is your sport’s punishment” and, my favorite, “It’s not how fast you run, it’s how long you run fast”. 

For forty-seven high school and forty-one middle school FEAST athletes, the cross-country season is in full stride!

The 20th Annual FEAST Cross Country meet held at River City Community Church grounds was on September 3. Once the race was complete, we had hosted 150 teams totaling 3511 runners. Add in coaches, families, and friends, there were an estimated 9000 people in attendance – WOW!  Without the tireless efforts of our coaches, parents, and athletes this incredible event would not have been possible. We give all glory to God for giving us clear skies, safety, and provisions throughout the day.

All of our teams, Varsity Girls and Boys, JV Girls and Boys, and Middle School have enjoyed much success in the first four meets of the season. With only two team practices a week, athletes must be disciplined to run on their own! As a result of their efforts, we will continue to see individual improvements throughout the season which will, in turn, translate into team success at meets. 

FOR MORE INFORMATION ON CROSS COUNTRY: Commissioner Mark Jones at crosscountry@homeschoolfeast.com or run4eternity@yahoo.com.

Archived Articles

September 2022

20th Annual FEAST Cross Country Patriot Invitational

🏃‍♂️ SATURDAY, SEPT. 3, 2022 🏃‍♂️

See all the Awesome Interviews and Meet Results!

SEE MORE ON INSTAGRAM!

It’s time!! Please join us for our 20th Annual FEAST Patriot Cross Country Invitational! The Patriots’ home meet will start bright and early on Saturday, Sept. 3 at River City Community Church. We expect over 3,000 runners from over 150 schools and organizations!! WOWZA!

We ❤️ Patriot families cheering our runners and their faithful support – see you there!

River City Community Church: 16765 Lookout Rd, Selma, TX 78154

(Check out some of last year’s pics from 2021!)

FEAST Cross Country is going strong already! Our season kicked off in August and we’re gearing up for a very busy two months ahead:

2022 Cross Country Meet Schedule:

FOR MORE INFORMATION ON CROSS COUNTRY: Commissioner Mark Jones at crosscountry@homeschoolfeast.com or run4eternity@yahoo.com.

August/July 2022

Fall 2022 Registration is now closed.

We’re busy practicing hard and getting ready for a great season!

FOR MORE INFORMATION ON CROSS COUNTRY: Commissioner Mark Jones at crosscountry@homeschoolfeast.com or run4eternity@yahoo.com.

June/May 2022

FREE 2021 SUMMER RUNNING/CONDITIONING CAMPS – Registration is now closed.

CAMP DETAILS:

Camps will meet at the Front Entrance Pavilion at Live Oak Park, 18001 Park Drive, Live Oak, TX

8-Week Wednesday FREE Running Camp: Camp is every Wednesday beginning June 1, 2022 from 7:45 – 9:45am. (Last camp is July 20.) Welcome to attend: anyone interested in running – all levels! (Parents must supervise 5th and younger.)

Saturday Running Camps: TBD – Welcome to attend are FEAST Patriot Cross Country Runners or Runners invited by Coach Jones. (See more details below)

ALL RUNNING CAMPS WILL INCLUDE:

  • Running & Muscle Fitness: Runners are grouped according to fitness level and experience (Beginners welcome). Parents must supervise 5th grade or younger
  • Camps will begin with Warm-up Phase, Workout Phase (consisting of walk/run, easy, moderate, distance, tempo runs, Indian runs, and interval runs), Cool-Down Phase, and Muscle & Conditioning
  • Camp Topics: Sports Psychology, Injury Prevention, Proper Running Technique, Stretching, Goal Setting, Nutrition, Hydration, Strength Training, and MORE!!

Who may attend?

Anyone interested in running! All levels and beginners welcome.

(Parents must supervise 5th grade or younger.)

  • We’ll meet bright and early each Wednesday morning at 7:45am and plan to end at 9:45am.
  • Bring your own cold water (1-2 gal water jug and small water bottle), exercise mat or beach towel, and make sure to dress in COOL running clothes.
  • Wear running shoes! If you don’t have running shoes, I will discuss what type of running shoes to wear at the first running camp.
  • Live Oak Park facilities have a covered pavilion, restrooms, trees, trails, hills, and plenty of parking! Camps will meet at the Front Entrance Pavilion at Live Oak Park, 18001 Park Drive, Live Oak, TX

🏃‍♂️ 8-WEEK FREE SUMMER RUNNING CAMP 🏃‍♂️

SATURDAY RUNNING CAMPS: DETAILS TBD

We will have a few Saturday long runs and hopefully sometimes swimming! Who may attend? Anyone interested in joining the FEAST Cross Country team, or runners from other schools by invitation only from Coach Jones. Must be able to run 3-4 miles.

FOR MORE INFORMATION ON CROSS COUNTRY: Commissioner Mark Jones at crosscountry@homeschoolfeast.com or run4eternity@yahoo.com.

FOR MORE INFORMATION ON CROSS COUNTRY: Commissioner Mark Jones at crosscountry@homeschoolfeast.com.

April/March/February 2022
How do I Establish a Good Running Base?

(Plus ** FREE ** 2022 SUMMER RUNNING CAMPS – STARTING JUNE 1, 2022)

This is a very popular question during the winter and spring months as runners gear up for the upcoming Cross Country season. If you’re not participating in Track this spring, you might wonder, “What is the most effective way to prepare and get in good running shape?” Well, here’s your answer: use the off-season and train to establish your aerobic base!

Why such a simple answer? More importantly, why does it work for the high school and middle distance runner, as well as the veteran marathoner? Simple: successful running starts with an aerobic base, and an aerobic base takes time to properly establish. Trust me, it will pay you dividends down the road. Keep reading below to learn what ABT is, what to expect in the process and benefits!

Beginner Runners: Run 3-4 days a week for 30-40 minutes and if you need to run/walk that is okay. If you need to walk, try to only walk 2-3 minutes and then resume running again.

Experienced or Seasoned Runners: Run 4-6 days a week for 45-60+ minutes. Fun and easy pace!!

What is Aerobic-based Training (ABT)? Here’s What to Expect and Benefits:
1. ABT is training that lasts 8-12 weeks or longer.
2. It includes a variety of runs: easy runs, slow long distance runs, tempo pace 1-2 times a week after 6-weeks, and steady state runs at moderate effort.
3. We run slowly in order to gain performance later in the cross country season.
4. The more work you perform aerobically, or in the presence of oxygen, the more efficient you are. Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, and improves the rate of lactate removal and increases energy production and utilization. These adaptations occur slowly over time.
5. Other adaptations of ABT include: increased stroke volume of the heart, capillary density and mitochondrial density. Stroke volume increase simply means that your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions.
6. Regular endurance training can double these structures. By increasing capillary density we can effectively transport more blood to the working muscles. The process of building capillaries occurs gradually. Because high-stress training breaks down capillar ies, base training is best for allowing the slow growth of capillaries.
7. ABT can also bring your body into a more parasympathetic state, decreasing your sympathetic drive and allowing you to rest and recover more effectively.

8. Lastly, ABT is also an excellent time to work on form and economy as well. As intensities increase later in the XC season, it’s harder to concentrate on form. Put the work in now!

Blessings!
Coach Mark

FOR MORE INFORMATION ON CROSS COUNTRY: Commissioner Mark Jones at run4eternity@yahoo.com.

December 2021
And that’s a Wrap!!

The FEAST Patriots high school cross country team ended their season at the Texas State Homeschool Cross Country Championships with four 1st Place team finishes! Those races were in Varsity Boys 5K, JV Girls 2-mile, JV Boys 5k, MS Girls Division II! (This was the third year in a row that the varsity boys finished in 1st Place!) We had one 2nd place finish with our MS Boys Division I race. Overall everyone pushed themselves and gave everything they had to give top performances on a super tough course! Way to go Patriots!

FEAST Cross Country Team – High School (2021-22)

The FEAST middle school team had their last race of the season at the ISAL District Championship! Girls MS finished in 2nd place and the Boys MS finished in 1st place! Many of our FEAST top performers took home medals and two runners, Spencer Cox and Liam Hoglund, took home two medals each for finishing in the top 20 of the combined race for 5th-8th graders. Spencer and Liam also finished in the top 3 runners in the 5th/6th grade division. Everyone ran a super race on a hard course!!

FEAST Cross Country – Middle School (2021-22)

Finally, a shout out to our seniors leaving us this year: Micah DiGangi, Joshua Powers, Kiran Anderson, Jacob Godfrey, Ethan Greenwood, and Jacob Foster, May the Lord direct your path as you move onto the next stage in your life. The Patriots will miss you!

I am beyond grateful for everything that has taken place this season.  But the thing I am most grateful for, is a renewed mind that has allowed me to share God’s Word and see the changes Christ is doing in my life and in the lives of our FEAST runners and families. 

Thank you God for working out all the details leading to so many opportunities for the Patriot runners! Praise be to God for all of His provision!

“When I kept silent, my bones wasted away through my groaning all day long.” Psalms 32.3

FOR MORE INFORMATION ON CROSS COUNTRY: Commissioner Mark Jones at run4eternity@yahoo.com.

November 2021
Finish the Race Strong!

Another GREAT FEAST Patriot Cross Country Season is coming to a close with the runners getting remarkably fast as they finish their races with the drive to never stop! The months of cross country have gone by so quickly! Since the season began at the June Summer Running Camps until now, our runners have been training hard to do their best to glorify God!  

The Patriots runners had many top finishes in the past month at NEISD, Seguin, McNeil HOKA ONE Invitational (Varsity runners), and at San Antonio Christian School. Each race came with its own challenges and hardships, but FEAST runners don’t stop there and have done a fantastic job! Not only have the runners been focusing on bettering their times, but also their growing their walk with Christ as every day they strive to glorify God with each run. 

Our next big event will be for our stronger high school runners who will participate in the (NXR) Nike Cross Regionals South cross country meet at The Woodlands in Houston on November 20th. Over 4000 runners from five states will be attending this amazing event!

With all that being said the FEAST Patriots aren’t slowing down anytime soon and are ready to give it their all to bring glory to God. Showing their perseverance and fortitude in their previous races it’s easy to see that the Patriots isn’t a team you want to take lightly! We ask that you pray for our runners on our team and especially the ones dealing with injuries. All the glory to our Lord and Savior Jesus Christ who strengthens and gives us the courage to press on toward the goal to seek Jesus and finish the race strong!! GO PATRIOTS! GO!

Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. Cast all your anxiety on him because he cares for you. (1 Peter 5:6-7) 

(Article provided by FEAST Patriot Farrin Mangelson. Great job!)

FOR MORE INFORMATION ON CROSS COUNTRY: Commissioner Mark Jones at run4eternity@yahoo.com.

October 2021
Perseverance Pays Off!

“Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.” (James 1:12)

WE DID IT!! The FEAST Patriots made it through the 19th  annual FEAST Patriots Invitational Meet which was far bigger then we all thought was possible.The Patriot athletes did extremely well, persevering through the Texas heat and hard afternoon workouts that are at 4:45pm every Tuesday and Thursday. All the hard work and sweat has paid off as we just finished our 3rd race of the season hosting our meet.

The FEAST runners trained for their 4th meet on September 11th, at the NEISD Sports Complex. All the runners endured a 5K race, but with tenacity and the Lord’s help,provided the perfect environment to attempt to set greater and even more amazing personal records (PR’s).

The 19th Annual FEAST Patriots Invitational on September 4th was an amazing success – the meet was beyond huge! FEAST hosted over 3200 runners and 140 teams!! Not included in that headcount were the thousands of spectators that came to watch all 10 races! The team match-ups were phenomenal to watch as our FEAST runners pushed themselves to their limits to achieve new and strong PR’s! 

Runners and families – please make sure to thank Coach Jones for hosting this meet and also all the parents who helped him set up this massively incredible and successful event. Most of all, we give thanks to the all-powerful and all-knowing God! We give thanks to Him and we run to bring glory to him as he deserves it. There is no way we could have done any of this without the power of prayer and our Lord God answering those supplications. As the season goes on, we hope to break past our once set limits, set new PR’s, while focusing on bringing glory and praise to our Lord and Savior Jesus Christ!!! 

(Article provided by FEAST Patriot runners, Enola & Farrin Mangelson. Great job!)

FOR MORE INFORMATION ON CROSS COUNTRY: Commissioner Mark Jones at run4eternity@yahoo.com.

September 2021
Strength to the Finish

“But those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary; they will walk and not be faint.” (Isaiah 40:31)

It’s that prime time of the year again for the 19th FEAST Cross-Country Season! During the summer break, the Feast Patriot athletes have been going strong in the blazing heat of Texas weather and now it’s time for that hard work to start paying off! The Cross Country season just started the last week of July at Live Oak Park, with Coach Jones starting us off with devotionals and our first workout of the season.  This is the largest FEAST Cross Country team ever with over 80 runners!

The next event that FEAST runners will be enduring is the once-a-year Red, White, and Blue Chocolate Milk Fun Run at River City Community Church.  The runners have an option of running either a 2-mile or a 1-mile run where they put their hard work to the test to get a base time for the season to see what running group they will be running in.  As a reward for finishing the run runners will indulge in the sweet reward of chocolate milk and some awesome snacks! We will also be giving out awards for best dressed for TEAM COLOR!!

 
Again, this year FEAST Cross Country will be hosting one of the Largest cross country meets in South Texas on Saturday, September 4th.  Our 19th Annual Feast Patriot Cross Country Invitational will have over 3000 runners and over 100 teams attending. Teams throughout the State will be attending and MileSplit TX will be there covering the meet and posting interviews and results on their website. On this day, we would be thankful if you could keep our volunteer workers and runners in your prayers. At the meet, we play Christian Music and try to show the love of Jesus Christ love to thousands of runners and spectators.  We pray of FEAST Cross Country bring glory and honor to God!  We are thankful to God for allowing us to run this Cross-Country Season!!!

(Article provided by FEAST Patriot runners, Enola & Farrin Mangelson. Great job!)

For more information, please contact: Commissioner Mark Jones at run4eternity@yahoo.com.

August 2021

It’s not too late!

Be a part of the 2021 FEAST Patriots Cross Country Team!

Contact Coach Mark Jones to learn more about our Cross Country/Running programs and this year’s activities. Practices are held at Live Oak Park or River City Community Church on Tuesday and Thursday evenings from 4:45-7pm.

As is our FEAST Patriot tradition, we will pursue excellence to have competitive runners and represent FEAST Patriots in the most competitive meets. But most importantly, we will learn to be encouraged by God’s Word, enjoy the opportunity to fellowship with other homeschool families and be a witness of Jesus Christ to our community!!

LAST CALL – REGISTER TODAY!
2021 Cross Country Season Important Information

Four Running Programs: Competitive CC Team; Track Off-season Group; Fitness Group; and (“Optional Home Eligibility Running Program”-Attend one practice a week and do the other workout at home).

NO disqualifying time trial; the programs are open to anyone who has the desire to train, run, and have FUN!! Several ability groups available; beginners welcome!!

Home School Students: 5th-12th grade. MS and HS Teams.  (4th grade with Coach Jones approval)

Practices: Tuesday & Thursday, NE San Antonio Locations (4:45-7pm) Live Oak Park or River City Community Church. 

Important Dates & Events
  • Thursday, August 12th     4:45-7pm      RED, WHITE, & BLUE, “Chocolate Milk Fun Run” (River City Church)
  • Saturday, Aug 21st    TBD First XC Meet of the Season: SCUC CC Invitational (Steele HS)
  • Saturday, Aug 28th    TBD New Braunfels Unicorn Invitational (Comal County Fairgrounds)
  • Saturday, Sept 4th    TBD San Antonio – 19th Annual FEAST Patriot Cross Country Invitational

Plus several other Cross Country meets throughout September and October!

For more information, please contact: Commissioner Mark Jones at run4eternity@yahoo.com.

July 2021

Final Mandatory Meeting: At least one parent must attend with the runner(s)

(If you attended one of the other mandatory meetings, you do not need to attend.)

Tuesday, July 27, 2021 at 7pm
Front Entrance Pavilion at Live Oak Park
18001 Park Drive, Live Oak, TX 78233

Meeting will be ONE HOUR and held immediately after practice.

IT’S NOT TOO LATE!
JOIN US FOR FREE SUMMER RUNNING CAMPS & OUR KICKOFF MEETING! 

Come learn about the 2021 FEAST Patriots Cross Country Team and Running Programs!

(Check out more Cross Country camp pictures on Instagram!)

#2 Mandatory Meeting: At least one parent must attend with the runner(s)

Wednesday, July 7, 2021 10:15 am – 11:15 am
Front Entrance Pavilion at Live Oak Park
18001 Park Drive, Live Oak, TX 78233

PLUS FREE 2021 SUMMER RUNNING/CONDITIONING CAMPS!

Please join us through July 21 for FREE SUMMER RUNNING CAMPS at Live Oak Park on Wednesday mornings 7:45 – 9:45AM. Saturday running camps (TBD) will include several Long Runs (3 – 10 miles) at different locations.

In FEAST Patriot tradition, we will pursue excellence to have competitive runners and represent FEAST Patriots at the most competitive meets. But most importantly, we will learn to be encouraged by God’s Word, enjoy the opportunity to fellowship with other homeschool families, and be a witness of Jesus Christ to our community!!

 
  Cross Country Season Information
  • Four running programs: Competitive CC Team; Track Off-season Sprint Group; Fitness Group; and “Optional Home Eligibility Running Program”.
  • NO disqualifying time trial; the programs are open to anyone who has the desire to train, run, and have FUN!! Several ability groups available; beginners welcome.
  • Homeschool Students: 5th – 12th grades MS & HS Teams (4th grader per Coach Jones approval)
  • Practices on Tuesday & Thursday, NE San Antonio Locations (4:45-7:00pm) Live Oak Park or River City Community Church.

FOR MORE INFORMATION ON CROSS COUNTRY:  Commissioner Mark Jones at run4eternity@yahoo.com

June 2021

2021 PATRIOTS CROSS COUNTRY SEASON: 
Official Kick-Off Meeting!
Learn more about our cross country team, running programs, and FREE Summer Running Camps!
Wednesday, June 9, 2021 10:15 am – 11:15 am
Front Entrance Pavilion at Live Oak Park
18001 Park Drive, Live Oak, TX 78233

Mandatory Meeting: At least one parent must attend with the runner(s)

Meeting will be ONE HOUR and held immediately after summer running camp.

PLUS FREE 2021 SUMMER RUNNING/CONDITIONING CAMPS!

Please join us throughout June and July for FREE SUMMER RUNNING CAMPS at Live Oak Park on Wednesday mornings 7:45 – 9:45AM. Saturday running camps (TBD) will include several Long Runs (3 – 10 miles) at different locations.

In FEAST Patriot tradition, we will pursue excellence to have competitive runners and represent FEAST Patriots at the most competitive meets. But most importantly, we will learn to be encouraged by God’s Word, enjoy the opportunity to fellowship with other homeschool families, and be a witness of Jesus Christ to our community!!

**Great cross country teams and runners are built in the summer months of June and July, not in October**

  Cross Country Season Information

  • Four running programs: Competitive CC Team; Track Offseason Sprint Group; Fitness Group; and “Optional Home Eligibility Running Program”.
  • NO disqualifying time trial; the programs are open to anyone who has the desire to train, run, and have FUN!! Several ability groups available; beginners welcome.
  • Homeschool Students: 5th – 12th grades MS & HS Teams (4th grader per Coach Jones approval)
  • Practices on Tuesday & Thursday, NE San Antonio Locations (4:45-7:00pm) Live Oak Park or River City Community Church.

FOR MORE INFORMATION ON CROSS COUNTRY:  Commissioner Mark Jones at run4eternity@yahoo.com

May 2021

FREE 2021 SUMMER RUNNING/CONDITIONING CAMPS!

Wednesday Running Camps: 8 Week Summer Running Camp Begins on June 2nd, 7:45 – 9:45am. Last Camp July 21st.  SAVE YOUR SPOT!

Saturday Running Camps: TBD: FEAST Patriot Cross Country Runners or Runners invited by Coach Jones.

RUNNING CAMPS WILL INCLUDE:

  • Running & Muscle Fitness: Runners are grouped according to fitness level and experience (Beginners welcome). Parents must supervise 5th grade or younger
  • Camps will begin with Warm-up Phase, Workout Phase (consisting of walk/run, easy, moderate, distance, tempo runs, Indian runs, and interval runs), Cool-Down Phase, and Muscle & Conditioning
  • Camp Topics: Sports Psychology, Injury Prevention, Proper Running Technique, Stretching, Goal Setting, Nutrition, Hydration, Strength Training, and MORE!!

SUMMER RUNNING CAMPS AT LIVE OAK PARK – WEDNESDAYS

Running Camps will be each Wednesday starting June 2nd, and the last camp will be July 21st.

  • Who may attend? Anyone interested in running all levels, beginners welcome. Parents must supervise 5th grade or younger.
  • Save your spot!: Email Coach Jones with parent contact information, name(s), and ages/grades of interested runners and their experience.
  • We will meet bright and early each Wednesday morning at 7:45am and plan to be done by 9:45am.
  • Bring your own cold water (1-2 gal water jug and small water bottle), exercise mat or beach towel, and make sure to dress in COOL running clothes.
  • Wear running shoes! If you don’t have running shoes, I will discuss what type of running shoes to wear at the first running camp.
  • Live Oak Park facilities have a covered pavilion, restrooms, trees, trails, hills, and plenty of parking! Camps will meet at the Front Entrance Pavilion at Live Oak Park, 18001 Park Drive, Live Oak, TX

SATURDAYS RUNNING CAMPS TBD: FEAST Patriot Cross Country Runners or Coach Jones Invite from other schools. We will have a few Saturday Long Runs and hopefully sometimes wwimming! Who may attend? Anyone interested in joining the FEAST Cross Country Team or runners from other schools by invitation from Coach Jones. Must be able to run 3-4 miles.

FOR MORE INFORMATION ON CROSS COUNTRY:  Commissioner Mark Jones at run4eternity@yahoo.com

April 2021

FREE 2021 SUMMER RUNNING CAMPS- START JUNE 2ND!
ARE YOU ESTABLISHING A GOOD RUNNING BASE?

This is a very popular question during the winter and spring months as you gear up for the upcoming cross country season. For those who aren’t participating in track and are wondering what is the most effective way to prepare and get in good running shape. The off-season is the time to establish your aerobic base. Why would this be such a simple answer? Why would it work for the high school and middle-distance runner as well as the veteran marathoner? Simple: everything starts from an aerobic base, an aerobic base takes time to establish properly, and it will pay you dividends down the road. Beginners should be running 3-4 days a week for 30-40 minutes, and if you need to walk/run, that is okay. If you need to walk, try only to walk 2-3 minutes and then resume running again. Experienced or Seasoned runners should be running 4-6 days a week for 45-60+ minutes. Fun
and easy pace!!

WHY ARE WE DOING AEROBIC BASE TRAINING?  HERE ARE THE BENEFITS!

Aerobic Base training lasts between 8-12 weeks or longer.

These will include easy runs, slow long-distance runs, and steady-state runs at a moderate effort.

We are running slowly in order to gain performance later in the cross-country season.

The more work you perform aerobically or in the presence of oxygen, the more efficient you are. Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, and improves the rate of lactate removal, and increases energy production and utilization. These adaptations occur slowly over time.

Other adaptations of aerobic training include increased stroke volume of the heart, capillary density, and mitochondrial density. Stroke volume increase simply means that your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions.

Regular endurance training can double these structures. By increasing capillary density, we can effectively transport more blood to the working muscles. The process of building capillaries occurs gradually. Because high-stress training breaks down capillaries, base training is best for allowing the slow growth of capillaries.

Aerobic training can also bring your body into a more parasympathetic state, decreasing your sympathetic drive and allowing you to rest and recover more effectively.

Aerobic Base training is also an excellent time to work on form and economy as well. As intensities increase later in the Cross Country season, it becomes harder to concentrate on form.

FOR MORE INFORMATION ON CROSS COUNTRY:  Commissioner Mark Jones at run4eternity@yahoo.com

March 2021

ARE YOU ESTABLISHING A GOOD RUNNING BASE?

This is a very popular question during the winter and spring months as you gear up for the upcoming cross country season. For those who aren’t participating in track and are wondering what is the most effective way to prepare and get in good running shape. The off-season is the time to establish your aerobic base. Why would this be such a simple answer? Why would it work for the high school and middle-distance runner as well as the veteran marathoner? Simple: everything starts from an aerobic base, an aerobic base takes time to establish properly, and it will pay you dividends down the road. Beginners should be running 3-4 days a week for 30-40 minutes, and if you need to walk/run, that is okay. If you need to walk, try only to walk 2-3 minutes and then resume running again. Experienced or Seasoned runners should be running 4-6 days a week for 45-60+ minutes. Fun
and easy pace!!

WHY ARE WE DOING AEROBIC BASE TRAINING?

Here are the benefits.

  1. Aerobic Base training lasts between 8-12 weeks or longer.
  2. These will include easy runs, slow long-distance runs, and steady-state runs at a moderate effort.
  3. We are running slowly in order to gain performance later in the cross-country season.
  4. The more work you perform aerobically or in the presence of oxygen, the more efficient you are. Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, and improves the rate of lactate removal, and increases energy production and utilization. These adaptations occur slowly over time.
  5. Other adaptations of aerobic training include increased stroke volume of the heart, capillary density, and mitochondrial density. Stroke volume increase simply means that your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions.
  6. Regular endurance training can double these structures. By increasing capillary density, we can effectively transport more blood to the working muscles. The process of building capillaries occurs gradually. Because high-stress training breaks down capillaries, base training is best for allowing the slow growth of capillaries.
  7. Aerobic training can also bring your body into a more parasympathetic state, decreasing your sympathetic drive and allowing you to rest and recover more effectively.
  8. Aerobic Base training is also an excellent time to work on form and economy as well. As intensities increase later in the Cross Country season, it becomes harder to concentrate on form.

February 2021

Congratulations KayCee Keller!

KayCee Keller signed her National Letter of Intent to continue her academic and athletic endeavors at Dallas Baptist University in the Fall of 2021. KayCee has been a FEAST Cross Country and Track athlete for the past six years. FEAST administration has organized a structure that allows homeschool athletes to compete in meets and competitions that otherwise would not be possible. The outstanding coaches trained her to compete at a high level while guiding her spiritually, always pointing her to Christ.

KayCee Keller and her family would like to thank FEAST administration, coaches, teammates, and team parents for all their hard work, dedication, and support! It has been an honor and privilege to sweat beside you all these years!

Return to Top