Saturday, September 20, 2014

Delta - results and next week workouts

http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=92484#12967


Meet results from DELTA are the link above.  Pretty happy with our results, but not 100% satisfied.  We have lots of work to do and improvement to make.  We all had a good effort, looked like we were racing hard and now its time to refocus and have a HARD training week.

Monday - bring a water bottle, LONG distance day.

Tuesday - easy and short

Wednesday - Hills, followed by some hills, with a few hills sprinkled in.

Thursday - easy and short

Friday - THIS WORKOUT WILL BE AT NOON TIME LUNCH BREAK FOR TEACHERS.  TEACHERS HAVE PARENT/TEACHER CONFERENCES THIS DAY SO OUR WORKOUT IS AT LUNCHTIME.  NOT SURE WHAT TIME THAT IS EXACTLY, AROUND 1130AM OR SO.
warmup, 1x mile HARD, 3x800 faster, 2x400 faster, cool down

Saturday - off or easy short run on your own

Sunday - off or medium/longer (no more than 1 hour Zak) EASY run

Monday easy and short with stride outs

Tuesday - NEXT BNConference meet @ Petoskey  -- CURRENTLY I DO NOT KNOW WHERE THIS MEET WILL BE HELD, AS SOON AS I KNOW I'LL POST IT!!!  ALL Boys 4pm ALL Girls 430pm.

GIRLS ARE D2 CHAMPS

COLLIN MONUSKO

BOYS VARSITY

ALEXIS BATTLES FOR THE WIN

the 2-3-4 pack

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