Week of August 6- August 11

The 2012 Cross Country Season has officially begun.   Please make sure to read this entire blog post.  There is an important VOTE for the athletes to complete, as well as next week's practice.  

1. Now that the official season has started, we now start keeping track of attendance.  If your child misses 3 UNEXCUSED practices they may risk getting removed from the team.  Please make sure to give us a note if your child misses practice.  

2. Athletes can not practice until ALL forms are turned in.  Click here to print out copies of the forms.  These forms are due on Monday. 

3. Parent information meeting date has been CHANGED.  It will be on Tuesday, August 14th @ 7pm in the Learwood Auditorium.  

4. The time of practice has now changed.  8:30am-10:00am.  

5. We have TWO cell phones.  Both have been turned into the Learwood office.  

WORKOUTS 

Every workout should be preceded by dynamic stretching, core work (see directly below), and followed by static stretching:

20 Jumping Jacks, 20 Push-ups, 20 Sit-ups, 20 Crunches

MONDAY – Miracle Miles (running on stadium steps)

     6 laps, 8 laps, or 10 laps

     If you can’t run stadium steps, try to incorporate hill work on a 20-30 minute run

TUESDAY – 16, 20, or 28 minute run EASY

WEDNESDAY – Timed Mile…if you can’t make practice due to vacation/excused absence, then you need to run 20-30 minutes and we’ll time your mile run when you

                       return!

THURSDAY – 20, 24, or 32 minute run EASY

FRIDAY – 10 or 15 minute run EASY…then cardio (bike ride, basketball, skating, etc.)

SATURDAY – 20 or 30 minute run EASY

SUNDAY – Take day OFF!

VOTE FOR YOUR FAVORITE CROSS COUNTRY T-SHIRT QUOTE