Saturday Workout

Saturday Workout

mile warm up dynamics drills
Workout: 3-5 mile tempo run (each mile will be faster than the one before)
Cool down: mile cool down + stretch + core

WINTER TRACK INFORMATION

For all interested in participating in winter track look at the information under "additional information"

Thursday Practice

WE ARE GOING TO GARRETT MOUNTAIN. MEET ON MIDLAND AVE IMMEDIATELY AFTER SCHOOL. MAKE SURE YOU HAVE ON LAYERS.

FUN RUN

For those who did not attend the FUN RUN, here is your workout.

mile warm up
dynamics/drills
Frosh/Newbies (3 mile run)
JV (3-5 miles)
Varsity (6-7 miles)
Stretch and core.

Study Hall

Tomorrow we have study hall immediately after school, it will be held in the auditorium from 2:45pm-3:45pm. After study hall we will have practice. Our goal is to still be done with practice by 5:15pm.

Monday Practice

We will not travel to Verona Trails today. Practice will be held at Woodman Field. Please be ready to warmup at 3pm.

Saturday Practice/Maroon Invitational

If you are practicing tomorrow, meet at Woodman at 6:30am. 

If you are running tomorrow, meet at Midland Ave at 7:45pm

9:00am Frosh Boys Group 3&4 

Remy, Tom, Roman, Aidan, Joshua, Spencer, Luke

Chris de la Rosa, Jacob Schmeltz, Garrett, Erick, Will J., Ali

9:15 Frosh Girls Group 3&4 

Sydney, Reese, Daphne

9:30 Varsity Boys Group 3&4 

Benji, Stefan, Dale, Sebastian, Alec, Grant B, Miles

9:50 Varsity Girls Group 3&4 

Amelia, Tillie, Noa, Addy, Ariella, Karla, Allie

10:10 Junior Varsity Boys - 3&4 

Nick S., Mitch, Oliver, Sam B., Hank C, David A., Nick F.

Daniel I, Ethan G, Michael G., Matt L, Harrison, Colby, Jaali

10:30 Junior Varsity Girls - 3&4 

Ashby, Olivia, Peri, Hannah, Grace, Enya, Julia A

Study Hall

Study hall will be held in the LGI (in the Main Building) immediately after school.

We will have practice immediately after study hall.

Opt Out - Instructions

Coach Wallace is no longer accepting opt out forms. You are to stay in your gym class until your schedule reflects that you have been moved to a study hall. Thank you for your cooperation.

Announcements

Results from our first dual meet and weekend invitational has been posted on the right side under "competition results" tab. Take a look at your leisure.

Remember to print out the schedule so you will know where to meet for practice/meet on a daily basis.

Tomorrow we will travel to Garrett Mountain. The bus will leave Midland Ave at 3pm and our goal is to return by 5:45pm. This will only happen if you are on time.

Remember four practices that are not considered excused by the coaching staff results in removal from the team. Please stay consistent in your attendance and effort on a daily basis.

Eating the proper foods, hydration, and adequate amount of sleep is the key to being successful in school and sport. We will email your parents a guide that can be helpful when is comes to the correct foods to eat/drink as a young student athlete.

Appropriate Foods For Runners

Team Pasta Party

The entire team is encouraged to attend!!

Location: 

16 Berkeley Place

Time: 

6:30pm 

Food Assignments:

Freshmen- pasta/main dishes

Sophomores- side dishes (veggies, bread or salad is good)

Juniors- desserts (fruit)

Seniors- drinks (no soda)

The results from Thursday's are posted under the results tab.

First Meet of the Season!!

Just a few housekeeping items in regards to our first meet tomorrow:

As a team we will wear our cross country t-shirts to school tomorrow. If you were not in practice today and have successfully participated in seven practices, Coach Wallace will have a uniform for you when we meet on Midland Ave. If you have not completed seven practices, you are to come to the meet. There will be a workout for you to complete and you will have the opportunity to cheer on your teammates.

For those who are competing, freshman and new members to cross country will run the 2 mile at 4pm. If you are a freshman or new comer to cross country and would like to run the 5K, email Coach Wallace with your request. All other individuals who have been with the program for more than one year will run the 5K. Coach Wallace will inform those athletes who will run in the varsity races tomorrow. If you are not in the varsity race (Girls 4:30pm/Boys 5:15pm) you will run the JV 5K at 5:45pm.

We ask that each athlete stay to cheer on their teammates for the duration of the meet. If parents attend the meet and want to take their child home after the meet is complete, you are more than welcome to. Parent/guardian will not be able to take another member of the team home.

I'm sure there is some conversation about uniforms (haha), we will rectify this situation tomorrow. We appreciate your time and patience in this matter.

Please be prepared with water, sports drink, fruit, bar or sandwich. Stay hydrated throughout the day, it will be in the 90's.

Homework

You are to do 500 reps of any ab exercise you know.

You must also tell the managers what your goal is for this season (the time you would like to run in the 2 mile or 5k)

Gear Orders

Gear orders are due on Wednesday, September 7, 2016. You can hand in your forms to any member of the coaching staff

First Day of School

Hopefully everyone had an enjoyable weekend and are ready for the  2016-2017 school year. Here are a few things to keep in mind.

1. Eat a healthy breakfast, it is the most important meal of the day
2. Stay hydrated throughout the day (drinking one 8oz water bottle is not enough)
3. Pizza and french fries from the truck is not a good lunch, try a turkey/chicken sandwich granola bar, fruit and water
4. When school is dismissed report to Woodman Field. We will have a brief team meeting at 3:05pm on the track, please be on time
5. Pack light color clothing for practice
6. Pack sunscreen
7. Be sure to have a snack for after practice

We have two meets this week, Thursday and Saturday. We will go over the logistics at practice tomorrow.

Labor Day Weekend Workout

Saturday - long run (30min-1hr) dynamics, drills, hydrant series, core, and a lot of STRETCHING!
Sunday - Rest Day
Monday - long run (30min-1hr) dynamics, drills, hydrant series, core, and a lot of STRETCHING!

Tuesday we will meet at Midland Field immediately after school. Please be on time, practice will begin at 3:05pm.

ENJOY YOUR WEEKEND!

**Juniors and Seniors if you are planning on taking the SAT or ACT during the months of September, October, and November please let Coach Wallace know ASAP. There are meets on these days and will need the time to plan.