Sunday, September 29, 2013

SEPT 30 to OCT 6


Monday - usual prerace warmup, cals/stretch, 30 minute run with stride-outs,
Tuesday  - BNC meet # 2 at TCCentral, Courtade Elementary School course,  Girls 4pm, boys 430pm.  One race each.  Excused at 1pm, bus departs 1:15pm.  ITS GOING TO BE WARM, be hydrated, focus on even splits AND good warmup and cooldown.
Wednesday - longer run, not sure where yet
Thursday - 1x800m at race pace, then 4x400m at race pace, "cruise intervals"  - hard effort but not a killer hard workout, you should feel fresh after these, with warmup and cool down.
Friday - homecoming parade and easy 3 mile run.

Saturday - Saginaw Heritage Invite -

Mens Races
5,000 Meters Varsity 10:15 AM
5,000 Meters Junior Varsity 11:30 AM
3,200 Meters Middle School 12:30 PM
 Womens Races
5,000 Meters Varsity 9:30 AM
5,000 Meters Junior Varsity 10:45 AM
3,200 Meters Middle School 12:00 PM



For Saturday I will assume the bus departs at 6am.  You may leave as soon as your race AND COOLDOWN are done, remember if you are riding with YOUR parent you just sign out and go.  If you are planning on riding with someone else's parent home YOU NEED A NOTE FROM MR. MIKULSKI, STEFANSKI OR WILSON.

Enjoy homecoming week but be smart and make good choices.

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