Official account of Falls City XC and track and field
Joined May 2011
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Falls City XC and track retweeted
The season is over.
You didn't make varsity.
You didn't qualify for State.
You didn't medal.
You didn't win State.
Stop feeling sorry for yourself. You won, and you don't even know it.
preprunningnerd.com/post/the…
Falls City XC and track retweeted
H.S. Cross Country - The big meet is just 3 weeks away! Info on the schedule, tickets, bus shuttle, and more... lopers.com/sports/2009/10/27…
Falls City XC and track retweeted
To run your best XC race you'll have to endure discomfort. You'll have to be comfortable being uncomfortable.
So when your coach asks you to do a workout or a long run or post-run strength and mobility that's hard, remember that you're preparing to run PRs, even in the summer.
Falls City XC and track retweeted
Our first Nerdsletter of the season is at preprunningnerd.com/post/090… and it's a biggie:
▪️ What is a Nerd?
▪️ Previews and rankings
▪️ A different way to sport
▪️ Notable results
▪️ Wes, Maddie, Sara
▪️ Coaching change at Creighton
▪️ Juan, Niles, Gabe
▪️ NAIA hurdle domination
▪️ Omaha Central Class of '61
▪️ Girls and running
▪️ New Nerds
▪️ So many photos
▪️ We lost a good one
Falls City XC and track retweeted
Show me a program where the varsity runners cheer on the JV runners and the freshman runners, and I'll show you a team that will be at the state meet for years to come.
Related...
Upperclassman: You have no idea how cool this is for freshmen and sophomores.
Falls City XC and track retweeted
4:17 MILE WHILE PUSHING A STROLLER‼️ HISTORY MADE IN CLEVELAND ⚡️
The world record for the fastest mile with a stroller was set by Stephen Biebelhausen and his baby at last night’s Guardian Mile 👶🏃
Falls City XC and track retweeted
🚁 🚗 ROAD TRIP 🚍️ 🚘️
Some of the sights from my stop in Falls City last October.
Falls City XC and track retweeted
XC athletes: your role this summer is consistency, progression, buying into the team and its culture.
Here are a few things you should make happen:
• If you’re in town and not working, be at practice.
• Follow the training plan including OYO days and while on vacation.
• If you’re serious about your season, summer is not the time for late bedtimes. Go to sleep at a consistent time, sleep 8–10 hours per night, and nap when you have the opportunity.
• Don’t fall victim to the convenience of fast food. Learn how to make meals.
• Hydrate daily.
• Get your ferritin levels checked.
• Earlier is almost always better than later when it comes to starting your run.
• Motivation comes from momentum so you have to start first
When October and November arrive, you’ll either be glad you did the work or wish you had. Becoming a better distance runner isn’t complicated, and it’s not always difficult. The secret is regularly doing the simple and boring things, especially when you’d rather do something else. Doing what you need to do before doing what you want to do, that’s not just distance running, that’s a life skill.
Falls City XC and track retweeted
XC parents: your role this summer is simple but important.
Help make sure your athlete gets to practice, completes their on-your-own runs, and that running remains a priority even during vacations. Let’s be honest: most runs take less than an hour and can usually be done before the rest of the family is even ready for the day.
If you’re vacationing somewhere that isn’t safe to run outside… where exactly are you vacationing? 😄
Beyond running, parents can make a huge difference by helping athletes:
• train in relatively new running shoes
• eat mostly home-cooked meals and have a good stock of snacks
• maintain a normal sleep schedule
• actually hear that alarm in the morning
Summer isn’t a break from responsibilities. In many ways, teenagers need more structure and support during the summer than they do during the school year.
A successful fall season is built during the summer.
Falls City XC and track retweeted
Ladies and gentlemen, the #DoaneTF women's 4x100 relay team…extremely tense just prior to their prelim victory today
Just the right amount of goofy? Yes.
Very, very fast and dedicated to their mission? Also yes.
Posing in the wrong order? Certainly.
@WemhoffLiz, RaeAnn Thompson, @neryah_12, @TaniaGleason2
Falls City XC and track retweeted
I am getting really tired of out-of-season coaches and clubs pressuring student athletes to participate in weekday practices or weekend tournaments while they are competing in in-season sports.
Let kids compete and be all-in during their season.
Falls City XC and track retweeted
WATCH: Fred Hoiberg gets emotional as he watches his son Sam go through Senior Day.🥹
Sam receives the loudest cheer from the #Huskers crowd in a truly special moment for the Hoiberg family.🏀
(@1011_News)
Falls City XC and track retweeted
The 300 level is packed. I don’t believe my eyes.
Unbelievable crowd at PBA tonight for a Tuesday non-con buy game.
#Nebrasketball fever has never been stronger. 🥹
Falls City XC and track retweeted
If you're a high school athlete looking to compete over the winter, we've got great news! We've added UNL and Doane meets to our schedule. The UNL meet on 2/20 at the incredible Devaney Center is one of the last meets of the open season and will accept 24 kids per event/gender in the 60, 200, 800 and mile based on indoor performances this winter. Our state offers so many indoor meets before the official HS season; take advantage of them!
preprunningnerd.com/post/202…
Falls City XC and track retweeted
Prompted by the death of Dallas' Marshawn Kneeland, Nebraska coach Matt Rhule's last answer during his press conference today turned into a long and thoughtful several minutes on mental health and connecting with one another.
"Seeing the tragic news out of Dallas today, understand that none of us know what people are going through. That's why I think we all should be careful about what we say to people. I think we should be careful what we tweet about people. I think we should be cognizant of what everyone's going through.
"I told our players they should take their headphones off in the cafeteria and sit down with someone and be like, 'How you doin', man? What's going on with you?'
"... It's just awful, awful, awful news. I've given the eulogy for players of mine who've had the same thing happen. You just never know what people are going through.
"I will forever, for the rest of my life, think about the time that I saw Adrian Robinson right before he took his own life. I saw him on campus and ... I was like, 'I need to catch up with Adrian.' And a week later, he left this world and a month later I was giving the eulogy. I wish in my life, I could go back and just stop and say, 'Hey, how you doing?'
"I know it's not what you asked, but it's on my heart. I just shared with the team like, it's a time in this world for us to be kind to people."
Falls City XC and track retweeted
Archie Wilson’s Family reacts to his viral moment on Australian TV ⬇️
I can’t wait for his family to see him and watch the #Huskers. (@kevinsjuts)
Falls City XC and track retweeted
Today is the first official day of cross country practice.
This fall thousands of you will set PRs, run further than you've ever run before, make new friends and experience highs and lows you never expected.
Eight hundred of you will race at State in Kearney on October 24. On that day, eight individuals and eight teams will be crowned State champions.
The luckiest of you will fall in love with running. You'll realize it makes you healthier, happier and more fulfilled. It will become your lifelong passion.
Start slow. Run forever. Win at life.
Falls City XC and track retweeted
Legendary U.S. distance running coach Joe Vigil has passed away at 95 years old. 🙏 🕊️
In 1971, he led @AdamsStateTFXC to its first men’s national title in cross country and then won 11 more from 1977 to 1989. In his time at Adams State from 1965 to 1993, the team won 19 national collegiate championships (including a 15-point perfect score performance at the 1992 NCAA Division II Championships). On the individual side, he guided 87 national titles and 425 All-American honors. He created a dynasty that lives on.
He coached Team USA at two Olympic Games and seven World Cross Country Championships. He helped bring the 1968 U.S. Olympic Marathon Trials to Alamosa, Colo. He was named National Coach of The Year on 14 occasions.
He coached Deena Kastor to the Olympic bronze medal in the marathon at the 2004 Summer Games in Athens. He coached Pat Porter to eight U.S. XC titles. The athletes coached and inspired by him took on the name “Vigilantes” and also included the likes of Brenda Martines and Diego Estrada.
Adams State coach Damon Martin shared the following tribute via the university: “In the sports of cross country and track & field, Coach Vigil belongs on our version of Mount Rushmore. He was an incredible motivator, a superior coach, one of the godfathers of coaching education in the United States, and a great mentor to so many of us around the world. He told me point blank on many occasions to be an impact person. I don’t know if there will ever be a more impactful person in our sports and our community than Coach Vigil. He was the architect that created the Adams State dynasty, it has been my great honor to be next in line as he passed the baton. As we continued to have successes as a program, Coach would always encourage our teams, cheer us on, and sing our praises. He was humble, gracious, and remarkable in so many ways. Today, I’m not really thinking much about all of those things, I just know that I am going to miss my friend and our weekly phone calls.”
His life story is told in the book “Chasing Excellence: The Remarkable Life and Inspiring Vigilosophy of Coach Joe I. Vigil” which was published in 2020.
