CROSS COUNTRY WORK-OUTS-- WEEK 5—September 14-19

Posted Sun, 09/13/2009 - 19:18 by Hamishthedog

 

**Middle School athletes leave for Alexander Dawson at 1:30pm (first race is at 4:00pm) on Thursday, September 17th and be home approximately 6:30pm (not stopping for dinner)!
 
High School athletes leave for Liberty Bell at 12:15pm (first race is 3:45pm) on Friday, September 18th. Be home approximately 8:00pm.
 
Since there is no school on Friday, September 18th, middle school has OPTIONAL practice on Saturday, September 19th at 2:00-3:00pm at Mud Lake.
 
High school has practice on Saturday, September 19th at 3:00-4:30pm (at Mud Lake)!

 

 

 
 
 
 
Monday
 
Warm-up/stretching/ light fartlek run with pulls (30, 40, & 50 seconds) x 3 (very relaxed, no hard pushing)!
 
 
Drills/strides/core work/balance work
 
 
Tuesday
 
Warm-up run (20 minutes)
(high school athletes only)!
 
 
 
Stretching/core work
 
20-30 minutes light running, with tempo of 4 minutes
 
Strides, drills, stretching, core work
 
15 minutes in weight room
 
 
 
Wednesday
 
Shake out run for middle school (with strides) & core work
(Middle school has pasta dinner at the Nasty’s)! Boys bring bread and girls bring salads and drinks! No soda!
 
 
Relaxed run for high school with 4 x 200m (not too fast) and strides (drills)
 
Core work, stretching, balance work
 
 
 
 
 
 
 
 
 
Thursday
 
Middle school athletes at Alexander Dawson
High school athletes have pasta dinner at the Wollards/Hermanns! Boys bring bread and drinks. Girls bring salads and drinks!   No soda!
 
 
 
 
High school athletes shake out run of 20 minutes
 
A few quality (not too fast strides)
 
Stretching
 
 
Friday
 
No School!
 
 
High School leave for Liberty Bell @ 12:15pm
 
First race is 3:45pm
 
 
 
 
Saturday
 
Optional middle school practice @ 2:00-3:00pm (Mud Lake)
 
 
High School practice @ 3:00-4:30pm (Mud Lake)
 
 
 
 
A big thank you for all of you who volunteered at the Neder Nederland race! Our community appreciates your help and enthusiasm!