Saturday

If you are competing at Darlington meet at Midland Ave at 7am.

If you are not competing report to Woodman Field at 7am.

You can check the list on the right side of the blog under event list/results.

First Meet of the Season

Tomorrow we will travel as a team to Branch Brook Park for our first cross country meet. The race times have been posted on the schedule.

As a team we will wear our grey cross country shirts to school. Please make sure you have layers to change into after school in preparation for the meet (long sleeve shirt and pants). 

Remember to eat a good breakfast, lunch and have a snack (immediately after school) and a snack for after your race is complete. The races begin at 4pm and the last race goes off at 5:45pm. We plan to be on the bus coming back to MHS at 6:30pm. If you would like to go home with your parent or guardian after the meet please let a coach know before dong so. 

As stated in the brief team meeting and on the blog, if you have seven practices you will be able to compete tomorrow. We will determine who will compete on Saturday based on Thursday's results; go out there and do your best. 

We look forward to having a wonderful first day and strong performances at our first meet.

STAY HYDRATED :)

There is a parent meeting on Friday, September 8, 2017 if any parent or guardian has not received the evite please email Darryl Lammin at dlammin@hotmail.com so your name can be added to the parent email list (please provide your child's name, your name, and email address in the body of the email.)

Tuesday WWorkout

Warmup

Foot Drills, Clam shells, Bridges

Mile warmup

Dynamics and drills

Workout- Should be done on grass NOT concrete

Varsity

For 4 miles jog 2:30 minutes, run 60 seconds

JV

For 3 miles jog for 2:30, run for 60 seconds

Frosh/Newbies

For 2 miles jog for 2:30 run for 60 seconds

7 minute cooldown jog

Stretch, core (500 reps)

Tuesday and Wednesday Practice Information

We will stick to the calendar as posted. There will be no practice tomorrow (Tuesday, September 5, 2017) be sure to check the blog for your assigned workout, it will be posted by 7:30am tomorrow morning.

Wednesday, we will meet at 2:30pm. The location has changed. We will meet at Woodman Field. Please be there on time and have your foot drills, clam shells and bridges done so we can get right into the workout. We will also distribute uniforms on Wednesday. In order to compete in the first meet (9/7) you will have to have participated in 7 official practices. 

As a reminder, ladies you will compete in black spandex shorts and uniform provided by the coaching staff (it is your responsibility to purchase a pair) Here is an example. 

If you have summer work to complete for school, make sure you work on it now. Do not wait until Wednesday night to complete it. See you all soon. 

Labor Day Workout

Happy Labor Day!! 
Varsity and JV 
Warmup
Foot Drills, bridges, clam shells, 10 min jog warmup dynamics and drills
Workout
Varsity - 6-8 miles
JV- 5-6 miles

Frosh/Newbies

Warm up: Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30-45 seconds and repeat 4 times 

Take a 2 minute break

Workout: 20 squats, 30 lunges, 40 high knees, 60sec wall sit, 100 jumping jacks, 1 min rest. Repeat 4 times

Rest 2 minutes

1 min high knees, 1 min jumping jacks, 1 min squats, 1 min crunches, 1 min lunges, 1 min rest. Repeat 4 times

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 6 times!!

WE MAY MEET TOMORROW (TUESDAY, SEPTEMBER 5, 2017) FOR PRACTICE AT 2:35PM AT WOODMAN. KEEP YOUR EYE ON THE BLOG FOR THE CONFIRMATION. WE WILL CONFIRM BY 7PM. ENJOY THE REST OF YOUR DAY!!

Saturday Workout

Warm Up
Foot drills, bridges, clam shells

7-10 min jog

dynamics and drills

Workout
Varsity Boys - 10 miles every 6 min do a 60 second surge (between a stride and sprint)
Varsity Girls/JV Boys - 7-8 miles 6 min do a 60 second surge (between a stride and sprint)
JV Girls - 6 mile 6 min do a 60 second surge (between a stride and sprint)
Freshman/Newbie Boys - 30 min run and 12x100m sprints (walk back rest)
Freshman/Newbie Girl - 30 min run and 12x100m sprints (walk back rest)

Cool Down
Stretch

Friday Workout

As per the schedule, there is no practice Friday - Tuesday of next week. The coaching staff trusts that you will complete the prescribed workout on your own or with your teammates. Here is the workout for Friday.  Remember, the early bird catches the worm AND the earlier the practice the cooler it will be :)

Foot drills, bridges, clam shells

7-10 min jog/jump rope

dynamics and drills

Varsity - 75 minute cross-train (elliptical, swim, bike)

JV - 60 minute cross-train (elliptical, swim, bike)

Frosh/Newbies - 55 min cross-train (elliptical, swim, bike)

Then follow this stretching routine:

Post Workout Stretch

Saturday's workout will be posted on Friday afternoon