Monday, September 2, 2013

MUD RUN WEEK WORKOUTS

Tuesday Sept 3 – FIRST DAY OF SCHOOL, practice at 3pm, meet in coach’s room, do not be late. Easy 2 mile warmup, cals/stretch, easy 30 minutes, with 4x100m stride outs on football field and 3-5 minutes barefoot running.




WED - FIRST MEET AT CLARE, athletes excused 2pm, bus departs 2:10pm.



Race schedule is

1.25 Mile 6th Grade and Under 3:30 PM

1.25 Mile 7th Grade 4:00 PM

1.25 Mile 8th Grade 4:20 PM

5,000 Meters 9th Grade 4:40 PM

5,000 Meters 10th Grade 5:10 PM

5,000 Meters 11th Grade 5:40 PM

5,000 Meters 12th Grade 6:10 PM



Races by grade with 10 medals each. Flat fast shaded course. Take I75/127 south toward Lansing exit at mile mark 170, turn left (east) go over freeway and enter mid Michigan community college grounds, drive in about a mile and you will see busses.



Thursday - 2 mile warmup to Doumas Park, stretch/cals, then distance run on new XC course at Middle School. We will work on clearing the new trail a bit. This will end up being a longer distance run easy.



Friday - same as Tuesday.



Saturday - MUD RUN. Bus departs EARLY (6:45am probably)







OFFICIAL RACE SCHEDULE IS ----- >>> 11-12th grade girls at 9am, 11-12 boys at 930am, 9-10 girls at 1030, 9-10 boys at 1030am, open race (PARENTS) at 11am, middle school race 1130am, awards 12 noon. Should be about 20 teams or so, last year girls were 5th and the boys were 1st. Medals to top 10. Great first meet where kids can compete against their own age levels. The course is European style XC with hay bale jumps, barriers, and MUD. Directions – go out of town west on M-32 to East Jordan, then take M-66 into Charlevoix, turn LEFT at the first light at the intersection of M-66 and M-31. Go south on M-31 about 200 yard then turn immediately left on Marion Center Road (C-65). Continue on along for about 1.5 miles to Charlevoix High School.



Sunday - OFF, or if you took monday off, then do an easy 30-60 minute run.































































































































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