“I have fought the good fight, I have finished the race, I have kept the faith.”
2 Timothy 4:6-7
Miles and Smiles
By: KayCee Keller
“You will never know your limits until you push yourself to them!”
The FEAST Patriots have pushed themselves past the pain in every race and workout this season, and it showed at the 2019 Texas Homeschool
State CC Championships! The meet was held on October 12th in Round Rock, Texas. The FEAST Patriots swept the meet by placing first in seven out of eight divisions! The mighty Patriots had a total of 22 top 10 finishes! Outstanding job to all the Patriots that competed at the 2019 Texas Homeschool State CC Championships!
The young middle school Patriots still have one last go-around at the ISAL Middle School Cross Country Championships on October 24th on their home turf, Live Oak Park. At this meet, the Patriot runners have a chance to run against some of the best middle schoolers in the San Antonio area, and they are going to do amazing things! Good luck to all competing, you will be in our prayers!
Several of the FEAST Varsity boys and girls have one last race as well! On November 23rd the participating athletes will be heading up to the Woodlands to compete at Nike XC Regional South! This meet consists of the best runners in the Southern United States! Please pray for safety as they train hard, safety as they drive up, and safe, happy races on race day!
The FEAST Patriots have had an amazing season with lots of miles and smiles; the team can’t wait to see what God has in store for the upcoming track season!
By: KayCee Keller
WOW! What an amazing weekend! The FEAST Patriots just wrapped up their 17th annual FEAST Patriot CC Invitational, with 3032 runners, 130 teams, and thousands of spectators! While blasting upbeat Christian music, runners, coaches, and parents had a blast running and cheering on the spectator friendly course! The best runners in the area toed the line, and the Patriot runners did not disappoint! With top high school finishes by Lauren Bettencourt (3rd), KayCee Keller (7th), Arianna Farias (20th), Joshua Powers (25th), and Woody Bratcher (55th). On the middle school side, the young
Patriots brought their “A game,” with eight top 30 finishes! Enola Mangelson (6th in 7th/8th grade), Gabby Smith (12th in 7th/8th grade), Suraiya Anderson (18th in 7th/8th grade), Abigal Richter (21st in 7th/8th grade), Bitty Bettencourt, A.K.A Sara Bettencourt (4th in 5th/6th grade), Austin Flowers (9th in 5th/6th grade), Nune Cantu (5th in 5th/6th grade), and Ethan Smith (20th in 5th/6th grade) were top middle school finishes.
Now with some amazing performances under their belts the passionate Patriots are gearing up for the Texas Homeschool State CC Championship on October 12th in Round Rock, Texas, at the beautiful Settlers Park! After state, the middle schoolers will have one last fight to the finish at the ISAL District Championship on October 24th! The team would very much appreciate your prayers as they work to finish the season strong!
ENDURANCE TILL THE END
By: KayCee Keller
“Therefore, since we also have such a great cloud of witnesses surrounding us, let us lay aside every weight and the sin that so easily ensnares us. Let us run with endurance the race that lies before us.” (Hebrews 12:1)
It’s that time again! All summer the FEAST cross-country athletes have laid aside the weight of laziness and pushed through some scorching Texas miles. All in a hope to have endurance through the season that lies before them! The season officially kicked off on July 30th at Live Oak Park, with one of Coach Jones’ devotions and workout.
The next milestone for the athletes took place at River City Community Church on August 8th, it was the annual Red, White, and Blue Chocolate Milk Fun Run! This event, although fun, is no easy feat. The Patriots run their heart out trying to get a quality two-mile or onemile time to start off their season. If they endure to the finish, snacks and a runner’s staple (a.k.a. chocolate milk) are waiting for them! The team also enjoys a costume contest to see who are the most festive Patriots!
On August 17th, the team will be attending their first meet located at Steele High School. It would be much appreciated if you keep them in your prayers, as they mentally and physically prepare to tear up the course and glorify God as they run! This year is going to be a good season!
RUN PATRIOTS RUN!!!!
PATRIOT CROSS-COUNTRY SCHEDULE
August 23rd – 8am Vista Ridge HS, Cedar Park/Austin HS
August 31st – Marcus Invitational CC Meet, Denton TX; Elite HS Runners
August 31st – New Braunfels Unicorn Invitational, Comal County Fairgrounds
September 7th – San Antonio – 17th Annual FEAST Patriot Cross Country Invitational, HS & MS. River City Church.
September 14th – UIW Inv. CC Meet, Live Oak Park, HS + MS
September 21st – OFF
September 25th – Saint Mary’s Hall Invitational CC Meet; 4pm; MS Only
September 28th – Round Rock McNeil HS & Selected advanced MS Runners; OLD SETTLERS PARK, ROUND ROCK TX
October 5th – Seguin Matador XC Meet HS & MS
October 12th – Texas Homeschool State CC Championships, HS & MS; OLD SETTLERS PARK, ROUND ROCK TX
October 24th – ISAL District Championship MS ONLY, Cornerstone Campus
Free 2019 Summer Running/Conditioning Camps
Kick-off Meeting – Thursday, May 30th, 5:30-6:15pm; optional easy run to follow. Large Pavilion at Live Oak Park near baseball fields. During our short 45 minute meeting, we will explain the details of the Summer Running Camps, summer activities and information for the upcoming FEAST Patriot CC Season. Four Running Programs: Competitive Cross Country Team; Track Off-season Sprinter Group, Fitness Group, and Optional Home Eligibility Group. Join Coach Mark Jones, the FEAST Cross Country Commissioner at the Kick-off Meeting to find out how you can attend these exciting running camps!
- Running & Muscle Fitness: Runners are grouped according to fitness level and experience (Beginners welcome-All Ages). Parents must supervise 4th grade or younger.
- Camps will begin with Warm-up Phase, Workout Phase (consisting of walk/run, easy, moderate, distance, tempo, fartlek, speed endurance and interval runs), Cool-Down Phase and Muscle & Conditioning Phase.
- Camp Topics: Sports Psychology, Injury Prevention, Proper Running Technique, Stretching, Goal Setting, Nutrition, Hydration, Strength Training and MORE!!
Wednesday Running Camps: 8 Week Summer Running Camp begins on June 5th, 7:45-9:45am. Last Camp July 24th. Everyone Invited
Saturday Running Camps: FEAST Patriot CC Runners or Runners invited by Coach Jones.
Contact Mark Jones, FEAST CC Commissioner for more information at email@example.com
Patriot Pass is not required for Running Camp
AEROBIC BASE TRAINING
For all those FEAST Cross Country runners who are not running Track and for all others who are interested or just like to run this information is for you!! I want to share the importance of doing Aerobic Base Training this time of year and I want to clarify why it is more than just easy running!
- Beginners should be running 3-4 days a week for 30-40 minutes (15-20 miles/week) and if you need to walk/run that is okay. If you need to walk, try to only 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. (30-40 miles /week)
- Remember your running should be “FUN” and “EASY-MODERATE EFFORT!!
INSTRUCTIONS & BENEFITS OF AEROBIC BASE TRAINING. I hope you experience the joy of running!
- Aerobic Base training last between 8-12 weeks.
- These will include slow long distance runs, fartleks, and steady state runs at moderate effort.
- We are running at an easy to moderate level in order to gain performance. You should tailor your workouts in the base phase to match your fitness level.
- 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 season, it’s harder to concentrate on form.
I know it is very difficult for some of you to keep up and be consistent with your running this time of year. But if you have the discipline to train aerobically for this period of time it will pay you dividends down the road.
“Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.” Sarah Condor
Blessings! Coach Jones
FEAST Cross Country Commissioner