Tuesday, 9/8: Standard warm-up = (will use time during stretching/drills to cover Rancho Invite highlights/administrative info) > run from base of fountain grove hill up ~500-600m just before 1st overpass:
- Group #1 + #2 = Hill repeat X 4 jogging down each time > then ~3-4 mile run back > 4 X 200 build-ups on track push-ups/sit-ups
- Group#3 = Hill repeat X 3 > then ~2 miles back > 4 X 200 build-ups + push-ups/sit-ups
- Group #4 = Hill repeat X 2 > then straight back to MCHS > 4 X 200 build-ups + push-ups/sit-ups
- Group #5 = Hill repeat X 1 > then straight back > 4 X 200 build-ups + push-ups/sit-ups
Wednesday, 9/9: Drive to Howarth Park :
Group #1 + #2 + #3 = Run to second bridge 1600 > 1200 > 1200 > 800 > to yellow gate; jog back > easy run back to cars
Group #4 + #5 = Run to spring lake starting line > run 1st mile of Viking Invite course at ~80% race pace or better; rest 5:00, then run 2nd mile of Viking Invite to finish line > easy run back
> Notes:
-Need to finalize entries for Ed Sias (closed 9/10)
-Greg owes slurpies to JV Boys/JV Girls from warm-up routine practice (will stop by 7-11 on this day)
Thursday, 9/10: Drive to Channel:
Group #1 + #2 + #3 = 45-60 minute loop (TBD) > 4 X 200 build-ups before we leave park
Group #4 + #5 = Out-back loop for 45-50 minutes > 4 X 200 build-ups
Everyone = 15 minutes cross training at MCHS
Friday, 9/11: Standard warm-up (will use this time during stretching/drills to prep for Ed Sias Invite) > 4 X 200 build-ups
Group #1 + #2 + #3 = extra 2-3 miles
Group #4 + #5 = 15 minutes cross training
> Note: Those NOT competing in Ed Sias should go on ~45 minute run on this day!
Pasta Feed at Greenstein's, 6:00 to 8:00 PM
Pasta Feed at Greenstein's, 6:00 to 8:00 PM
Saturday, 9/12: Leaving MCHS at 6:30AM for Ed Sias Invite
-First race =9AM (Frosh Boys) to last race (Varsity Girls) 12:45; competing in 9 different races against 42 Schools!
> Note: Those NOT competing this weekend should go on ~45-60 minute run with hills + two 7 minute up-tempos
