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Cross Country
The sun rising over the lake at Timber Wolf greets runners at the beginning of every morning run!
Team Results
10/13/2012 Homecoming 5k Race results can be found below.
9/24/2011 Linden Invite results:

http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=45205#13133

--Scroll down to see your times
Team Announcements
Lake Fenton Homecoming 5k
I am excited to announce that this year will be the 1st Annual Lake Fenton Homecoming 5k Run/Walk.

You can register here:

http://www.active.com/running/linden-mi/lake-fenton-homecoming-5k-2012
Why I run!
This essay was written by a high school runner and published in 'Running Times.'  I can not even begin to explain how accurate her answer is.  If you are a runner, you already get it.  If you aren't, you are missing out!!!


http://www.runningtimes.com/Article.aspx?ArticleID=26396
Why you need to run!
This was excerpt was taken from a newsletter I recieve from 'Running Fit', which is a running store chain in the Metro Detroit and Ann Arbor area.  It does a good job explaining why you need to get off of your butt and go run.


Coach Gina's Corner

Mitochondria, funny word. Kinda sounds like an ancient city or king. Think of mitochondria as the coins in your bank. You can collect as many as you want and with regular exercise you can increase the amount of these "super coins" pretty quickly.

So why do I need mitochondria? Because these little tubular "power houses" help to convert fat and carbohydrates into energy by using available oxygen. Something that can come in real handy when running longer fast distances.

How do I get more mitochondria? Exercise. Pretty simple. An increase in activity induces mitochondrial biogenesis (the process by which new mitochondria are formed in your cells).  Initial stages of increased exercise may produce changes in the mitochondria, already present in your cells, to perform more efficiently and as exercise increases there will be an increase in the overall production.

Just another excuse to "get out and run"...the more efficient your mitochondria are and the more mitochondria you can produce, the more efficient a runner you will become. Sounds pretty simple, the hard part is lacing up those shoes and getting out the door.

May your mitochondria increase by two fold today and the 501 Force be with you always.

Team Discussion Topics
Team Files
 Cadence 180.mp3
You are supposed to be running with a stride rate of at least 180 strides per minute. It does not matter if you are running 6 minute miles or 10 minute miles. Download this file to your iPod/phone/mp3 player and listen to it when you run. Try and touch your foot to the ground with each beep.
 Homecoming 5k Race Results 2012.pdf
Results from the 2012 Lake Fenton Homecoming Race
 mileage chart for workouts.xlsx
During the season you will do 5 different types of quality days or workouts. These are:

-Long runs
-Repeats
-Tempo Runs (Lactate Threshold)
-Intervals (VO2 Max)
-Races

This chart tells you how far they should be based on your weekly mileage.

So if you run 32 miles how long should your long run be? Look it up on the chart. Oh, and the answer is between 6.4-8 miles.
 xc course map_0001.pdf
This is a map of the cross country course/walking trail at Lake Fenton High School.
 XC Form Exercises.docx
This is a list of exercises you should be doing after you run 3 days a week. Make sure you do not do them 2 days in a row allowing your muscles to recover. We will do them at practice so you know what they are.
Team Members
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Team Contacts
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