Monday
August 25, 2008
First Day of XC Practice

30 minutes easy
50 SU (sit-ups)
25 PU (push-ups)
Meeting in Reed’s room
# 327- Drake’s old room
Comments:
Always stretch before and after running.


Tuesday
August 26, 2008


35 minutes 80%
Weight room: bench, Limbachs, toe raises, PU & SU

Wednesday
August 27, 2008

30-35 minutes
Ultimate Frizbee
Stretch
Reed- popsicles!
Stretch!

Thursday
August 28, 2008

35 min easy
Weight room: bench, Limbachs, toe raises, PU & SU


Friday
August 29, 2008


Time trial- 1.5 miles
10-15 minute WU- (Warm up)
4 laps barefoot on infield


The more you stretch the longer your muscles get and this turns into a longer more efficient stride!
Saturday
August 30, 2008


25 minutes easy
25 PU and 50 SU

Sunday
August 31, 2008


25 minutes on your own…easy or off if you feel you need the day off!



Monday
September 1, 2008
Labor Day

45 minutes
25 PU & 50 SU

Run on this day- don’t sit and do nothing!
Comments:
EST. Mileage-

Schedule for next week

Monday-
August, 18th 2008
Boys: 45 minutes (75%)
Girls: 40 mi (75%)
Novice (Beginner): 30 minutes easy
Stretch after 10 minutes
25 PU
50 SU
Comments: Make comments about how you felt and any pains

Tuesday-
August 19th 2008
All- 35 minutes (Easy)
Make Sure that you Stretch!

Wednesday-
August 20th 2008
35 minutes (75%) (All)
25 PU
50 SU
Do the “Limbachs” aka arm drills for at least a minute.

Thursday -
August 21st 2008
Boys & Girls: 50 minutes
Novice: 35 minutes Easy
Drink Lots of water!

Friday-
August 22nd 2008
All 25 minutes easy
Or Cross train Bike/swim
25 PU
50 SU
Do the “Limbachs” aka arm drills for at least a minute.

Saturday- On your own
August 23rd 2008
Boys & Girls 35 minutes
Novice: 20 easy or Rest

Sunday
August 3rd 2008
All Off- Rest Day!
Stretch
Comments:
Minute Total:

Mileage Total:

Monday- On your own

August 25th 2008
First Team Practice don’t miss it, you will need to be at all practices to be able to compete at our first meet ...
Practice will begin at 3:00 pm
Comments:

Tuesday-
August 26th 2008
TBA

Wednesday
August 27th 2008
TBA

Thursday
August 28th 2008
TBA
Drink Lots of water!

Friday
August 29th 2008
TBA Probably your first workout…

Saturday
August 30th 2008
TBA

Sunday
August 31st 2008
All Off- Rest Day!

Comments:
Min total:

Mileage total:

All Sports Meeting

Last night was the All Sports Meeting at WHS, I got to meet Eric King (Chism father) and Tricia McElroy (Alicia's Mother). DJ McCourt decided to join the cross country revolution! Nice! Maddy and Colleen were here hanging out scaring the parents... My son Macain came to hang out since mom had to work. I will get the XC schedule posted sometime next week. It looks like Seaside will workout and shouldn't conflict with Homecoming which is October 11th... Seaside isn't offical however it is looking pretty good.
Also, next week we will not meet. We WILL be starting practice on August 25th at 3:00pm. We could go earlier but I want everyone on the same page and I have a feeling that 3:00 will be the best time for everyone to meet. Make sure that you have all of your paper work, physicals, etc... done before you come to practice. Our first meet is on September 6th ( Clark County Invite) @ Vancouver Lake. It is a 2 mile course, so get running if you haven't already been because we have 3 weeks until our first meet! I will post a new training schedule for next week. Until then, keep checking the blog and feel free to leave a message or any ideas for shirts...