CROSS COUNTRY WORK-OUTS-- WEEK 7—October 5-10
**Weather is supposed to turn cold again! Bring warm clothes to practice everyday!
**On Tuesday, we will be (most probably) going down to Boulder for a track workout. Runners be ready to leave promptly at 3:30pm and will return at 6:15pm. Parents please note the later practice end time.
**Wednesday we will be going to Gilpin to swim and run in the water. The bus will leave promptly at 3:30pm—athletes bring swim suit, towel, shampoo, warm clothes to change into after showering, $3.00 for entry (if not Gilpin resident), and waiver form (if have never been to Gilpin Rec Center). Be home at 5:50-6:00pm!
On Saturday, October 10th, we will either leave via bus to go run the Regional meet course in Parker, CO, or have practice at Mud Lake @ 9:00am. Be ready for either one—I am awaiting a regional meet course map!
**Four weeks left for high school athletes!
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Monday
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Warm-up, stretching, long run (40-50 minutes) with 30, 40, 50 second ‘pulls’ and 4 strides
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Drills/strides/core work/balance work, stretching
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Tuesday
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Warm-up run (15 minutes), stretching, drills, 4 strides
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Down to Boulder for track work-out—be home at 6:15pm!
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8-12 x 400 w/400 or 200m recovery
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warm down, stretching
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Core work (on your own at home)!
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Wednesday
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Swim workout and run in the water
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To Gilpin to swim/run in the water!
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Don’t forget your swim suit!
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Thursday
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Warm-up, stretching
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Light run (40-50 minutes) with 4-8 strides, drills
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1 x 800’s of 150’s
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Warm-down, stretching, core work, balance work
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Friday
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Team meeting
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Moderate run (30 minutes) with light track work-out and strides, stretching, core work
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Saturday
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Either Regional meet course in Parker, CO or Mud Lake practice @ 9:00am
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