CROSS COUNTRY WORK-OUTS-- WEEK 7—September 28-October 3

Posted Mon, 09/28/2009 - 19:46 by Hamishthedog

**Bring money for ice cream this Wednesday, September 30th! We will be running to Chipeta Park for a workout, and then get ice cream!

 
**Leave for Limon CC meet on Saturday, October 3rd at 5:45am and be home approximately 3:00pm. CC meet is at the Tamarack Golf Course just south of Limon on state Hwy. 71. First race is middle school girls at 9:00am, then middle school boys, varsity HS girls at 10:00am, and varsity HS boys. We will be having lunch at Wahoo Tacos in Boulder afterwards, so bring a snack after the meet (so you can survive until we drive to Wahoo Tacos). The lunch is paid for by CC money earned this summer by working the Eldora Triathlon!!
 
**Last week of practice for middle school athletes! End-of-the year party is set for Sunday, October 25th from 4-6pm—details to follow!
 
**Five weeks left for high school athletes!
 
 
 
 
 
Monday
 
Warm-up, stretching, long run (40-50 minutes) with 30, 40, 50 second ‘pulls’ and 4 strides
 
 
Drills/strides/core work/balance work, stretching
 
 
Tuesday
 
Warm-up run (15 minutes), stretching, drills, 4 strides
(high school athletes only)!
 
 
 
8 x 400 w/400 or 200m recovery
 
1 x 600m @ goal pace with accelerating every 200m
 
warm down, stretching
 
Core work
 
 
 
Wednesday
 
Warm-up run (15 minutes) to Chipeta Park, stretching
Ice cream run—bring money!
 
 
3 min tempo run at 85% race pace, 4-8 strides
 
warm-down, Stretching, core work, balance work
 
 
Thursday
 
Warm-up, stretching
(high school athletes only)
 
 
 
 
Light run (30 minutes) with 4-8 strides, drills
 
2-4 x 400 w/ 200 recovery
 
Warm-down, stretching, core work, balance work
 
 
 
 
Friday
 
Team meeting
Last day of practice for Middle School athletes!!
 
 
‘Shake-out’ run (30 minutes) with strides, stretching, core work
 
 
 
 
Saturday
 
Leave for Limon CC Invite at 5:45am!!!
 
 
Be home approximately 3:00pm