Head Cross Country Commissioner: Mark Jones – run4eternity@yahoo.com

 

REGISTER TODAY!
CROSS COUNTRY 2021-22 SEASON

Login with your Patriot Pass July 12th – Aug. 2nd to sign up!

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.

July 2021
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

Archived Articles

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!

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