Sunday, October 17, 2010

week workouts

Lots of stuff going on this week, please pay attention to details!!

Monday - easy run with stride outs.
Tuesday - BNC FINALS, be at the country club by 3:10. Do the warmup exactly like we did the other day out there. Jog to the mile, walk to the hill, cut across to cut out the back section, over to the 2 mile and jog the last mile. Boys 4pm, Girls 430pm, all JV at 5pm.
Wed.- go immmediately to GMS - run over at Aspen Park for 30-40 minutes. Then help at the GMS XC invitational. It might rain so dress for it. It is a tradition that we do this so please don't ask to get out of it. Some of you will work results, some of you will be at the finish chute handing out medals. The GMS runners like to see you there.
Thursday - do not go to my room (you can store your stuff in there if you like), but do the McLouth, Hayes road warmup loop to the back entrance past the football practice fields and to the track. The workout will be 1xmile at RACE PACE (varsity boys 5:20-5:30, varsity girls 6:10-6:30, JV whatever your race pace is, no faster) then 4x400m at race pace then the DORKATHLON.
Friday - easy run with stride outs.
Saturday - ELK RAPIDS INVITE, flat fast course with cool temps should be your fastest time of the year. This race will determine varsity for Regionals.
Sunday - OFF

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