Week of August 20-August 25

Back to School WEEK!!!  

All workouts need to be preceded with a warm-up, form-drills, and core work (30 push-ups, sit-ups, jumping jacks, crunches)

 

Monday               Meet at Troy at 6:30 p.m. We’re going to the Metro Parks in Rocky River to do hill work. We’ll return no later than 9 p.m.!

 

                                2, 3, or 4 hills (continuous running)

 

                                If you are out of town and can’t make practice, run for 25-30 minutes

 

From now on, practice will be @ Learwood Middle School from 3:00pm-4:45pm

Tuesday               20, 24, or 32 minutes

 

Wednesday        24, 28, or 36 minutes

 

Thursday             5 x 800 meters at up-tempo rate (we’ll discuss interval times at practice!)

 

                                If you are out of town and can’t make practice, run for 25-30 minutes

 

Friday                    15 or 20 minutes…then cardio (bike ride, basketball, skating, etc.)

                                

 

Saturday              SWC Preview (more info. to follow next week…probably mid-week)

FRIDAY NIGHT PASTA SIGN-UP INFORMATION!!

Please make sure to sign up to bring something in for Friday Night Pasta Dinners!!  

You have been invited by Nora Jones to sign up for "Cross Country Dinners." Please click on the link below to view the online sign up sheet. 

To sign up, go to: 
www.SignUpGenius.com/go/409094EA4AC28A31-cross/2867081

Thank you for all of your help and donations!  The athletes love Friday Night Dinners and it is because of the generous donations from the parents that we can have this fun event!  

Coach Walters