Week of 9/1

Please see information for the week ahead below

MONDAY 

No organized practice. Athletes should do the home workout below.

Warmup; Easy 10min jog followed by dynamics and drills

Freshman; 5 sets of one minute hard, one minute easy (jog or skip)

JV; 5 sets of two minutes hard, two minutes easy (jog or skip)

Varsity; 5 sets of four minutes hard, four minutes easy (boys, under 9min pace for jog. girls under 10min pace for jog)

TUESDAY

Practice will be in the afternoon and everyone should be at woodman by 2:30pm. 

In the morning before practice freshman should go for a 20 minute run, JV 40 minute run and varsity athletes a 6 mile run.

We will be taking team pictures before practice so everyone should have black or grey sweat pants as their bottom layer. Athletes who have been on the team or received black team shirts should bring them to practice.

WEDNESDAY

Athletes should be at the track by 2:30pm

THURSDAY

1st day of school

Everyone will be off

FRIDAY

Practice after school; dressed and ready to go at 3:05pm

SATURDAY

Practice at 8am

SUNDAY

Season Kickoff/ Meet & Greet event for parents and athletes. 

4pm in the circle/multipurpose room at Woodman Field

Important information for families about the season ahead, team expectations/athlete needs, meet the coaches and booster club before we begin the season; refreshments will be served

8/30 Home Workout

Reminder, there is no practice today; athletes should do the following workouts below today and go for a 20 minute walk tomorrow. Athletes will return to practice Tuesday afternoon, Mondays home workout and information regarding next weeks practice schedule will be posted here Sunday evening. 

Warm up; 

3 sets of 20 jumping jacks

Quad stretch: 6 ea. leg (hold for 2 seconds then switch)

Knee hug: 6 ea. leg (2 second hold then switch)

3 sets 20 jumping jacks

Arm circles: 10 forward, 10 backwards

Hip bridges: 10 (2 second hold at the top)

Leg swings: 15 ea. leg

Workout:

Freshman/New to XC: 30 minute run

JV: easy 6 mile 

Varsity: easy 10 mile run

COOL DOWN

Scrimmage/Remainder of week

There will be no practice tomorrow morning; everyone is to report to woodman at 3:30pm. Please see list of athletes and race times below. 

Athletes not competing will have a workout before the meet starts and will stay to watch the scrimmage once complete.

Friday practice will begin at 10am, for all groups and levels. 

FROSH/NOVICE GIRLS

Nahomi Alvarez           

Alex Brennan 

Savannah Forrester   

Lena Gupta    

Chloe Rudman            

Anna Ruff        

 

FROSH/NOVICE BOYS

Basil Bentham             

Collin Brooks

Avery Cooper

Luke Dugan    

Nicholas Hooper        

Eli Luther          

Declan Malloy              

Theo Mital

Max Shaffer    

Andrew Sullivan          

 

VARSITY BOYS 

Ilan Baird         

Peter Hogan   

Lucas Hubbard            

Desmond Johnston  

Mason Pollard              

Miles Smith

Race Times:

5:00 Freshman/ Novice Girls 1Mile

5:30Freshman/Novice Boys 1 Mile

6:00 Varsity Girls 2 Mile

6:30 Varsity Boys 2 Mile

Saturday Workout

 Athletes see workouts below

Freshman: Easy 20 minute run followed by the link below

JV: Easy 45 minute run followed by the link below

Varsity: Easy 10 mile run followed by link below

POST RUN

Practice will resume Monday morning at 8am

OFFICIAL PRACTICE

Monday August 18th will be our first official day of the season. Practice will begin at 8am, this means athletes should be on the track ready to begin working out before this time. As this is a tryout period everything you do is being looked at to see if you fit the team culture. Parents, when dropping off/picking up your child please utilize the circle DO NOT pull into the parking lot. The practice schedule for the next two weeks is listed below. 

During the summer athletes will have weekends off. When school begins we will go Monday through Saturday; this will include practices and meets. If you haven't already done so please see the schedule for the season linked to the right. Any and all changes to practice/ meet schedule and all other information will be posted here throughout the season.

Practice Schedule

8/18-8/22: 8am-10am 

8/23: Freshman & JV home workout. Varsity afternoon lift

8/25 - 8/27: 8am-10am 

8/28: 5:30pm Scrimmage at Woodman field. Athletes will be given report time earlier in the week.

8/29: Practice at 9am

8/30: OFF/Home workout will be placed on the blog

Freshman Orientation: On assigned day freshmen will have workouts to do on their on; these will be posted on the blog.

Athletes who aren't around during this time should look at summer workouts and do those on their own until they return. Upon return these athletes will be given a 3 day tryout period.