Sunday, August 23, 2015

Workouts update and schedule update

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?
http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=86756#13150
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.

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