Sunday, October 19, 2008

workouts

REGIONALS WEEK 2008 Here we go ! It’s time to turn it up a notch.


Monday Oct. 20th – easy 2 mile warm, easy 3 mile run, follow the coach, he’s going to run today.

Tuesday Oct. 21 – ROTARY INVITE – nobody excused early. JV, you run in JV race –
ALL boys and girls together at 5pm.
Varsity, come out and run at 5pm. Your workout is to cheer on the JV runners.
This means AS A VARSITY GROUP, NOT INDIVIDUALS, you will jog around
the course for about 30 minutes. No cals, no stretching, just jog, sprint to the next spot and keep cheering.

Wednesday Oct. 22 -

2 mile warm, to the track, 1x mile at RACE PACE

Andrew, Jay 5:20 (16:30), Bryan, Sean, Lucas, Joe, Wade, Jake 5:35 (17:15)
Amanda, Sammy, Amber, Anna 6:00-6:10 (18:40-19:00)
Savannah, Dawn, Krystin, Megan 6:25 (19:45)

1x800m at RACE PACE

Andrew, Jay 2:40, Bryan, Sean, Lucas, Joe, Wade, Jake 2:48
Amanda, Sammy, Amber, Anna 3:00-3:05, Savannah, Dawn, Krystin, Megan 3:13

1x400m at RACE PACE

Andrew, Jay 1:20, Bryan, Sean, Lucas, Joe, Wade, Jake 1:24
Amanda, Sammy, Amber, Anna 1:32, Savannah, Dawn, Krystin, Megan 1:37


Thursday Oct. 23- 2 mile warm, 20 minute run. TEAM MEETING.
Boys and girls together.

TEAM DINNER, ALL TEAM MEMBERS, AND JV TOO ! 4:30PM.

Friday Oct. 24 – 2 mile warmup, strideouts, done.



Saturday Oct. 25th – Division 2 regional 10-2 Hosted by Benzie Central
Bus departs ____________ a.m.

Saturday November 1st – Michigan International Speedway D2 Boys and Girls State Finals.

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