“I have fought the good fight, I have finished the race, I have kept the faith.”
2 Timothy 4:6-7

 

Head Commissioner: Mark Jones – run4eternity@yahoo.com

 

FEAST is now accepting applications for Cross Country Commissioner, Assistant Commissioner, and coaches.

Click HERE to apply today!

April 2021

FREE 2021 SUMMER RUNNING CAMPS- START JUNE 2ND

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.

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

 

ARCHIVED ARTICLES

March 2021

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

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!