Monday 9/30

On Monday we will meet at Woodman field at 8am. Anyone who can’t make practice should do the following workouts on the Nike app;

1. Runner warm up
2. Cut to the core
3. The perfect 10
4. Peaks and valleys
5. Runner flexibility

Garret Invite

Athletes, check the list to the right to see if you are competing tomorrow. For those competing, wear layers, bring water and snacks; the bus will be leaving from Midland ave at 8:30am, please be on time.

9/26

Tomorrow practice will begin at 4pm, for those athletes not going to the club fair take this time to catch up on homework or see teachers for extra help, the locker rooms will be open by 3:40pm. Also, the list and race times for Saturdays meet has been posted.

9/24

Athletes tomorrow is the final duel meet of the season, as always come prepared... layers, snacks and water. As always if you were not at practice today you will not be competing tomorrow, especially those athletes who missed due to being sick, take your time to rest and recover. Race times are below;

Freshmen/Mixed 2 Mile: 4pm
Varsity Boys: 5pm
Varsity Girls: 5:15pm
JV 5K: 5:45pm

9/21

Reminder; there is no practice today for freshmen or JV. Athletes use the time wisely, rest and catch up on homework and your studies. Practice will resume Monday after school.

If you are interested in purchasing xc/track gear please visit the link to the right under info titled team gear. It will direct you to the website where this can be purchased (it is also a way that we raise funds for the team).

9/17

Athletes competing tomorrow; the bus will be leaving from Midland avenue at 2:45pm. Please come to Midland dressed and ready to compete. If you were not at practice today you will not be competing tomorrow, race times are listed below.

Mixed 2 mile: 4pm
Varsity Girls: 4:15pm
Varsity Boys: 5:30pm
Mixed JV 5k: 5:45pm

Sunday 9/15

All athletes have The following workouts today

Nike App first followed by the run below

1. runner warm-up
2. Glute and hip strength 
3. Glutes and glory
4. Up for Speed
5. Runner Flexibility

Run

Varsity: 45 minutes slightly above talking pace
JV: 30 minutes slightly above talking pace
Freshman: 20 minutes

Back to Mountain Invite

Athletes; please see the schedule for the meet as well as who is competing. It is located in the menu to the right on the main page of the blog. The times have been updated due to the high entry of athletes in the meet. All athletes competing tomorrow should meet at Midland avenue, the bus will leave at 7:15am please be on time with layers, water and snacks. Athletes not competing should do the following workouts below on the Nike training app followed by a 30 minute run for all levels.

1. Full-body ignition
2. Pace Breaker
3. Quick-hit abs
4. Peaks and valleys
5. Runner stability
6. Runner Flexibility 

PE OPT Out

Athletes; do not go to the athletic office to pick up Opt out forms. There is a tab to the right that has them. Please keep in mind:

- Only 10th - 12th graders can opt out

- Due date for submission is Friday, September 13th (Athletic Office)

- Each student has to write a 2 page paper to get a passing grade if they choose to opt out.  This will      be turned in to your Phys. Ed teacher at the end of the semester.

9/10

Tomorrow the bus will leave from Midland avenue at 2:45pm. All athletes are expected to compete in the blue XC t-shirt given out last week. If you did the workout today you will not be competing tomorrow. If you missed practice today and didn’t inform/ have a discussion with Coach Washington you will not be running tomorrow. However, you are expected to go for a 30 minute run followed by the workouts below on the Nike training app.

1) runner stability
2) cut to the core
3) extend your range
4) runner flexibility

For those competing the race times are below, make sure you all come to the bus changed and ready to compete. This includes layers!

Freshman (Boys and Girls) 4pm
Varsity Boys 5pm
Varsity Girls 5:15pm
JV Boys and Girls 5:45pm

Sunday Workout

Athletes should do the following workouts below on the Nike app followed by the designated run.

1) Runner warm up

2) Glute and hip strength

3) Glutes and glory

4) Runner flexibility 

Light Run (talking pace)

Varsity 60 minute run

JV 45 minute run

Freshman 30 minute run

Season Opener

As stated on the schedule, tomorrow will be the first meet of the season. All athletes who are competing have been informed and should report to Midland avenue (across from heningburg field) at 2:40pm. The buses will depart at 2:45pm so athletes should report changed and ready to compete as there is no where to change at the park. Athletes remember your layers (long sleeve, pants and a sweatshirt) as it will be cooler tomorrow. Also, athletes who were not at practice today, do not have 6 full practices and those who were informed, will not be competing tomorrow.

Parents are welcome at the meet and if you look at the last page of the schedule there are directions to the part of the park we will be competing in. We would also like all athletes to stay for the duration of the meet as this is a team sport and we should all be there for one another. Athletes are only excused if they have prior commitments that have been expressed to the coaching staff. This is a great way for athletes to get involved with each other and understand the team dynamic. Race times are listed below;

Mixed Freshman 4pm
Varsity Boys 5pm
Varsity Girls 5:15pm
Mixed JV 5:45pm

9/3

Just a reminder: this week we will be starting afternoon practices. All athletes are to report to woodman field at 2:30 on Tuesday.