Sunday, September 28, 2014

BNC # 2 and Saginaw week workouts

Monday - easy distance with strides
Tuesday - BNC meet at Petoskey.  Depart 2pm, excused 1:45pm.  Girls goal same as last time but move closer to TCCentral.  Close up our time gap between the 2-3-4 pack and # 5.  Mallory, Grace, Emily, Savannah - who will be # 5 ?  It is time for someone to make a move!  Boys - we were sick and not nearly at full strength last BNC race in Cadillac.  Tuesday we look to close that gap up.  Can we move from 6th up to 4th today?  I think so.  RACE IS AT PETOSKEY HIGH SCHOOL, BOYS 4PM, GIRLS 430PM.  ONLY TWO RACES.
Wed - easy distance
Thursday - 2 mile warmup, 8 x 400m AT RACE PACE with SHORT REST, 2 mile cool
Friday - short and EASY with strides.  WE WORK THE CONCESSION STAND FRIDAY NIGHT SO WE NEED SOME PARENT/ATHLETE VOLUNTEERS.  THIS MAKES US $250 FROM THE ATHLETIC BOOSTERS FOR THE EXTRA
S WE GET FOR THE KIDS.
Saturday - SAGINAW INVITE - sorry to say that the bus departs GHS at 6am.  We'll talk about our goal for this race on Friday when we look at last year's results.  Its the time of the season we're looking to get out a big faster, hit that first mile hard and hang on being MENTALLY tough.  RACE IS AT IMERMAN PARK, SAGINAW.  GOOGLE MAPS GIVES GOOD DIRECTIONS.  BOYS VARSITY RACE AT 930AM, GIRLS VARSITY 10AM JV AFTER.

Sunday - OFF for everyone, even you Zak.  Rest up for a tough week next week.

Monday - long distance.  Run to Doumas.  Some will head back to GHS from here.  Varsity, top 10-ish will continue down into Aspen Park, run trail 1-2-3, back to GHS.  Yes, its a long day and yes this is probably our last long day.  From here on out it's speed time.

Tuesday - short and easy 30 min.

Wed 13x400m each one faster than the last.  May modify this to 2x800, then 9x400m.

Thurs - easy and short

Friday - I am cancelling the football run and we'll participate in the parade, the assembly, and be in school all day.  Practice AFTER the parade will be a quick speed/hill work session.

Saturday -


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