XC WORKOUTS – WEEK OF September 14-20, 2009 -
BIG MILEAGE WEEK
Monday - BIG MILEAGE DAY – 2 mile warm, 2 miles to Doumas, get a drink, 1 mile to Aspen, 2 miles ON TRAILS HARD, 1 mile to Doumas, get a drink, 2 miles to GHS. 10 miles total for top group, 8 for next group, 7 for next group. Your goal is to RUN it all.
Tuesday – 2 mile warmup, cals, high knees, 3-6 miles EASY.
Wednesday – 2 mile warmup, cals, 2 miles easy, 3xhill (new one) 2 miles easy.
Thursday – 2 mile warmup, cals, 3-6 miles easy.
Friday – warmup run to AYSO, cals, 3x1 mile HARD on grass, 3 mile cool.
Saturday – YOU NEED TO RUN, SERIOUSLY, YOU NEED TO RUN. 30-80 MINUTES EASY.
IF YOU DON’T WANT TO DO IT SATURDAY, DO IT SUNDAY.
I will be at Aspen Park at about 6pm to run.
Sunday – OFF REST – I’d prefer EVERYONE take the day off no matter who you are.
If you didn’t run on Saturday I will be at Aspen Park at 10am to run.
Monday – easy day
TUESDAY – FIRST Big North Conference Race at TCWEST – CC course is at a NEW LOCATION, NOT TC WEST HIGH SCHOOL. I will post directions on the ghs xc website and facebook.
WEEK RECAP ---
I will be honest – after the TOUGH hill workout on Thursday I thought we’d have really dead legs at the MUD RUN and not run so well. MAN WAS I WRONG, YOU PEOPLE RAN GREAT!!!!!!!!!!!!!!!!!
Girls – That Dearborn team was tough but you were not far behind them and I think we could have been a lot closer. A few of our scoring runners didn’t have quite the race they could have – and this is a good thing – it means we have a LOT more speed in us yet. You absolute beat Cadillac and Petoskey by a huge margin too. Nice work. You gals are doing great. Right now our competition for regionals will be a team we don’t really know – Sparta – they are TOUGH right now with one girl in the 19’s and all others in the low 20’s already. Think fast and we can catch them.
Guys – The best finish EVER at the Mud Run for a GHS team. Impressive. Good times, well done. BUT, Petoskey is right behind us. They were without their #1 man AND they were only 30 seconds behind us. We need to keep working hard, focusing, and going FAST when I say FAST, and easy when I say EASY. I notice some of you prefer not to run with the groups that you are close to in races. If you are a varsity top 7 guy you should be doing your long easy runs with the varsity group. It will help you in the long run.
The BNC meet on TUESDAY will determine our varsity top 7 for DELTA. Our first BIG TEST at a meet that has always been hugely important for us.