Monday - 9am Aspen Park. Supposed to be chilly and possibly rainy (60% chance) but we will run regardless as it is not supposed to thunderstorm. Workout will be 2 mile warmup, 1/2 mile jog, 3x medium hill, 1/2 mile jog, 3x long hill, 1/2 mile jog, 3x long hill, 3 mile cool down. This is the varsity workout. Freshman/JV will be shorter, fewer hills, shorter cool down. Be mentally prepared, this is one of our first "hard" days!!
Tuesday Aug 25th - easy day, remember, recovery days are as important as hard days. This is a day to just build your aerobic base and build capillary beds in running muscles.
Wednesday Aug 26th - 2 mile warmup, followed by 3x 1 mile hard, freshman/JV might do 2x1 mile, 2-3 mile cooldown.
Thursday Aug 27 - easy day just like Tuesday
I have scheduled August 27th Thursday- 6pm at GHS for my official "Parent Meeting" to go over rules/procedures/etc.
Friday Aug 28 - 2 mile warmup, 3 miles easy, 3-4x100 meter stride outs.
Saturday Aug 29 - Benzie Invitational featuring some of the best teams in the state of Michigan. Bus departs GHS at 6:30am. home about 3pm? Race schedule is here http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=102968#12967
and last years results are here - look these over and predict where you can finish?
we are in the "big school" division
sunday - day of rest!
MONDAY AUG 31 -- MENTOR TRAINING FOR XC RUNNERS WITH MRS KALEMBER AT NOON AT GHS. It is important that you attend this training so you can be a part of freshman orientation. Regular practice will be at 3pm at GHS.
Tues Sept 1 - practice 3pm GHS
Wed Sept 2 - Clare XC invitational - bus departure time will be around 1:30pm.
Thurs Sept 3- practice 3pm GHS
Friday-Monday NO PRACTICE RUN ON YOUR OWN AND ENJOY YOUR LAST FREE WEEKEND.
Tues - Sept 8 First day of school and practice at 3pm.