Sunday, October 9, 2016

TRAINING WEEK PRACTICE SCHEDULE Oct 10-16

Monday Oct 10 - again Mr. Warren and I have teachers meetings we must be at so there is no official practice.  You are on your own.  Two weeks ago, our monday practice was a LONG day.  Today is also a "long" day.  On your own you are responsible for getting in a LONG run. Varsity, last time we did a solid 8-9 miler down rails to trails.  That would be a perfect run again for this Monday.  JV should go between 5-6.  Just a longer sustained run, no "tempo" needed in the middle.  If possible run with your teammates - this is the best way to stay motivated with hold a steady solid pace.

Tuesday - short and easy and we discuss Saginaw and hand out medals.

Wednesday Oct 12 - WE WILL RUN AT THE COUNTRY CLUB ON M-32 WEST OF TOWN IMMEDIATELY AFTER SCHOOL.  GET A RIDE THERE OR RIDE WITH ME OR WITH MR. WARREN.  WE HAVE SEATS FOR YOU IF YOU NEED A RIDE.  PLEASE HAVE PARENTS PICK YOU UP THERE AT THE COUNTRY CLUB AFTER PRACTICE (430PM)  The workout will be a medium distance run with some "hills" and some "finishes" - a number yet to be determined but this is a hard workout.

Thursday - short and easy and its my mom's birthday.

Friday - on the GHS track.  2 mile warmup, 13x400 starting with race pace then faster, faster, fastest and then fasterest.  2 mile cool down.

Saturday Oct 15 - on your own distance run of 30-80 minutes.

Sunday Oct 16 - OFF

Monday - short with stride outs

Tues Oct 18 - BIG NORTH CONFERENCE FINALS AT COUNTRY CLUB BOYS VARSITY 4PM, GIRLS VARSITY 440PM, JV BOYS AND GIRLS AFTER.  SEPARATE RACES FOR VARSITY AND JV  BASED ON TOP 10 FROM SAGINAW.

Wed Oct 19 -- PARENT MEETING to discuss home invitation and the help we need with parking, concessions, t-shirt sales and packet hand out.  This will be at 6pm at GHS in the commons area.

Thursday Oct 20 -  after practice (a mix of 400's and 800's race pace) ALL JUNIORS AND SENIORS (and some sophomores) will help Mr. Warren and me put together race packets for our invitational.

Friday Oct 21 - short and easy

Saturday Oct 22 -- HOME XC INVITATIONAL, JV LAST RACE OF SEASON AT MICHAYWE

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