XC WORKOUTS – WEEK OF September 7-13, 2009
Monday - Hope you ran on your own easy
Tuesday – 2 mile warmup, cals, high knees, 1.5 miles easy, 5x HILL, 2-4 mile cool
Wednesday – 2 mile warmup, cals, 4 mile loop coach gives you.
Thursday – 2 mile warmup, 2x1 mile ON GRASS, 2 mile cool
Friday – 2 MILE WARMUP, CALS, HIGH KNEES, 3-6 MILES WITH COACH
Saturday – CHARLEVOIX MUD RUN, BUS LEAVES EARLY, NOT SURE WHAT TIME YET.
FRESHMEN BOYS AND GIRLS FIRST, THEN SOPH, JUNIORS, SENIORS
Sunday – OFF REST (feeling good?? – easy 40-60 minutes)
WEEK RECAP ---
Did you know that on Monday the SEASON is 1/3 over !!!! Time flies when you’re having fun. And, this is the time of the season where we need to start thinking FASTER FASTER.
First off, great performance at the Clare. Everyone had fun, raced hard, and got some good experience and a good workout. Second, we did GREAT – both boys and girls teams ran very well.
This is a big week. Tuesday will be a new workout for you called KILLER HILL. This hill is a MENTAL workout. You will never run a hill like this in a race ever, but after the workout any hill you ever see in a race will look small. Survive the workout and you will smile.
Girls – We’re not going to be state champions this year, but we’re going to be good. Just like the boys there is going to be a battle for our top 7 runners. This is the sort of the season where our depth is going to be our strength. We need to keep our top 5 as CLOSE as possible to each other.
Boys – its going to be a battle for varsity and this battle will make us stronger. We had 5 boys within 40 seconds of making our TOP 7 – these five boys can bump anyone off the varsity at any time. That makes a total of 12 varsity contenders. I like it. I like the competition. The varsity athletes will be determined by how hard you work, the effort you put forth, and the extra miles you run on the side. Battle it out boys, the times you run don’t lie.