Cross Country Practice Schedule

Cross Country Team Practice Schedule 

SUMMER SEASON WORKOUTS.  Meet at Sucks Lake (Parking Lot is off of South Broadwell and West Oklahoma just north of John Brownell bike/hike trail).  Pratices will be Monday through Thursday at 7:00AM beginning on Tuesday, May 28th.  Contact Coach McDowell for more information at jmmcdowell@gips.org.  Are you READY to COMPETE??

Week 10 In-Season Practice    10/15/12-10/19/12

All practices will begin AT 3:40PM.

Monday, October 15: Meet at SE double doors of WEST Gym at 3:40PM, ready to run. 13th St-GI Ave warm-up; warm-up drills on track; 6-300 jog-backs; 1600 cool-down.

Tuesday, October 16:  Overdistance to Stolley Park.

Wednesday, October 17:  13th St-GI Ave warm-up; warm-up drills on track; 4 laps sprint straight aways, easy jog curve; 1600 cool-down.

Thursday, October 18:   Overdistance to RR Tracks.

Friday, October 19: State Meet - Class A Boys run at 3:30PM.  Out of school end of 9th (1:05PM), leave at 1:20PM.

Team Season End Meeting right after school on Monday, October 22nd in Planetarium.  Check in uniforms.

Week 9 In-Season Practice    10/8/12-10/14/12

All practices will begin AT 3:40PM.

Monday, October 8: Meet at SE double doors of WEST Gym at 3:40PM, ready to run.  Golden Age; warm-up lunge routine, leg swings, hurdles, myrtl, back, pedestal; 4X1 lap (400 boys, 300 girls) with 2 lap jog in between; cool-down run boys- Broadwell, Old Potash, Custer; girls- Broadwell, West North Front, Custer

Tuesday, October 9:  13th St-GI Ave warm-up; warm-up drills on track; 4 laps sprint straight aways, easy jog curve; 1600 cool-down.

Wednesday, October 10:  Big Block warm-up; warm-up drills on track; overdistance girls- Faidley, boys- North Front St.

Thursday, October 11:  A2 District XC Meet @ Meadowlark Golf Course, 3300 30th Ave, Kearney, NE.  Out end of 9th (1:05PM), leave @ 1:30PM.  Weather forecast is for MODERATE TEMPERATURES (mid-60s) and POSSIBLE RAIN - MAKE SURE YOU HAVE rain gear and extra socks!!

Friday, October 12: Overdistance 4-7 miles.  

Saturday-Sunday, October 13-14:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week.

Week 8 In-Season Practice    10/1/12-10/7/12

All practices will begin AT 3:40PM.

Monday, October 1: Meet at SE double doors of WEST Gym at 3:40PM, ready to run.  Golden Age; warm-up lunge routine, leg swings, hurdles, myrtl, back, pedestal; 2X600, 400 jog inbetween, 4X400, 400 jog inbetween, 6X200, 200 jog inbetween

Tuesday, October 2:  13th St-GI Ave warm-up; warm-up drills on track; "The Marquis de Sade" (400-300-200-100-repeat; jog recovery distance that was ran).  This is as close to all-out as possible. 1600 cool-down.

Wednesday, October 3:  Big Block warm-up; warm-up drills on track; overdistance 4-7 miles.

Thursday, October 4:  Heartland Athletic Conference Meet @ Centura Hills Golf Course, 312 Centura Hills Drive, Cairo, NE.  Out end of 10th (1:30PM), bus leaves @ 1:50PM.  Weather forecast is for COLD and POSSIBLE RAIN - MAKE SURE YOU HAVE rain gear and extra socks!!

Friday, October 5: Overdistance 4-7 miles.  Top 7 from HAC (and any others - if you expect to letter, you MUST attend next weeks practices) will be going to Districts on Thursday, October 11.

Saturday-Sunday, October 6-7:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week.

Week 7 In-Season Practice    9/24/12-9/30/12

Practice Tuesday at 3:40; practice Wednesday & Thursday at 2:10

Monday, September 24: For those NOT GOING to UNK Invite - practice at 3:40PM - 4-6 miles OD. Those going to UNK Invite (top 10 boys & girls) - Team out at 12:35PM (end of 8th period.  BUS and Suburban leave at 12:50PM). Make sure you have UNIFORM, running shoes, warm-ups, EXTRA SOCKS, food, FLUIDS (no pop). Girls run at 3:00PM, Boys run at 3:30PM. UNK Invite on Monday, September 24th.

Tuesday, September 25:  Ryder: warm-up lunge routine, leg swings, hurdles, myrtl, back, pedestal; 5X1000 or 5X800 on 5min

Wednesday, September 26:  Practice at 2:10PM. Big Block warm-up; warm-up drills on track; 400 progression (all at mile pace): Ln 1 400, 400jog, Ln 2 start at start/finish line run 1 lap and finish at 3-turn stagger start, jog remainder of lap, Ln 3 start at start/finish line run 1 lap and finish at 3-turn stagger start, jog remainder of lap, etc through Ln 8; jog 800 cool-down

Thursday, September 27:  Practice at 2:10PM. Big Block warm-up; warm-up drills on track; 50X50 on field, 800 cool-down.

Friday, September 28: NO SCHOOL; BE HERE at 1:00PM; BUS leaves at 1:15PM. Make sure you have UNIFORM, running shoes, warm-ups, EXTRA SOCKS, food, FLUIDS (no pop).

Saturday-Sunday, September 29-30:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week.

Week 6 In-Season Practice    9/17/12-9/23/12

All practices will begin AT 3:40PM.

Monday, September 17: Meet at SE double doors of WEST Gym at 3:40PM, ready to run.  Ryder Park; warm-up lunge routine, leg swings, hurdles, myrtl, back, pedestal; group 1 - 800/1600/800/1600/800 on 7min; group 2 - 800/1000/800/1000/800 on 7min;  group 3 - 800/1000/800/1000 on 7min. All seniors make sure your information sheet is in to Activities Office by end of day TODAY!

Tuesday, September 18:  Golden Age: warm-up lunge routine, leg swings, hurdles, myrtl, back, pedestal; 10-12X200 with 200 jog inbetween.  Team Dinner at ASHLEY PARK Picnic Shelter hosted by Meyer's from 5:30-6:30PM.

Wednesday, September 19:  Big Block warm-up; warm-up drills on track; overdistance 4-7 miles.

Thursday, September 20:   GI Invite @ Indianhead Golf Course. Out of school @ 1:30PM (end of 10th).  Make sure you arrange a ride to Indianhead so that you're there NO LATER than 2:45PM. All girls run together @ 4:00PM; all boys run together @ 4:30PM.  Senior NIGHT - all seniors make sure your information sheet is in to Activities Office by end of day Monday, September 16th.

Friday, September 21:  Overdistance 4-7 miles.  Top 10 from GI Invite will be going to UNK Invite on Monday, September 24th.

Saturday-Sunday, September 22-23:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week.  UNK Invite on Monday, September 24th. 

Week 5 In-Season Practice    9/10/12-9/16/12

All practices will begin AT 3:40PM.

Monday, September 10: Meet at SE double doors of WEST Gym at 3:40PM, ready to run.  Ryder Park; warm-up lunge routine, leg swings, hurdles, myrtl, back, pedestal; group 1 - 2X2000m on 8min, 2X400 (hill) on 2min, 1X1600m on 7min, 2X400 (hill) on 2min; group 2 - 2X1600m on 8min, 2X400 (hill) on 2min, 1X1000m on 7min, 2X400 (hill) on 2min; group 3 - 2X1000 on 8min, 2X400 (hill) on 2min, 1X800 on 8min, 2X400 (hill). 

Tuesday, September 11:  Big Block warm-up; warm-up drills on track; overdistance 4-7 miles, stadiums.  

Wednesday, September 12:  Golden Age: warm-up lunge routine, leg swings, hurdles, myrtl, back, pedestal; 4X2 laps at mile pace w/ 1 lap jog inbetween, 4X1 lap w/ 1 lap jog inbetween.

Thursday, September 13:   Big Block warm-up; warm-up drills on track; overdistance 4-7 miles.

Friday, September 14:  Norfolk Invitational; out at end of 6th period (11:40AM), bus leaves at noon; first race 4:00PM

Saturday-Sunday, September 15-16:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Week 4 In-Season Practice    9/3/12-9/9/12

All practices will begin AT 3:40PM.

Monday, September 3: Meet at SE double doors of WEST Gym at 3:40PM, ready to run.  Ryder Park; warm-up lunge routine, leg swings, hurdles, myrtl, back, pedestal; group 1 - 1X2000m on 8min, 2X400 (hill) on 2min, 1X1600m on 7min, 2X400 (hill) on 2min, 1X1000m on 6min, 2X400 (hill) on 2min; group 2 - 1X1000 on 8min, 2X400 (hill) on 2min, 1X800 on 6min, 2X400 (hill) on 2min, 1X800 on 5min, 1X400; group 3 - 1X1000 on 8min, 2X400 (hill) on 2min, 1X800 on 8min, 2X400 (hill) on 2min, 1X800 on 6min, 1X400. 

Tuesday, September 4:  Big Block warm-up; warm-up drills on track; overdistance 4-7 miles, stadiums.  

Wednesday, September 5:  Golden Age: warm-up lunge routine, leg swings, hurdles, myrtl, back, pedestal; 10X1 lap at mile pace w/ 1 lap jog inbetween

Thursday, September 6:   Big Block warm-up; warm-up drills on track; overdistance 4-7 miles.

Friday, September 7:  Millard South Invitational; out at end of 6th period (11:40AM), bus leaves at noon; first race 3:30PM

Saturday-Sunday, September 8-9:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Week 3 In-Season Practice    8/27/12-9/2/12

All practices will begin AT 3:40PM.

Monday, August 27: Meet at SE double doors of WEST Gym at 3:40PM, ready to run.  Ryder Park; warm-up lunge routine, leg swings, hurdles, myrtl, back, pedestal; group 1 - 1X2000m on 8min, 2X400 (hill) on 2min, 1X1000m on 6min, 2X400 (hill) on 2min, 1X800m on 5min, 2X400 (hill) on 2min; group 2 - 2X1000 on 8min, 2X400 (hill) on 2min, 1X800 on 6min, 2X400 (hill) on 2min, 1X800 on 5min, 1X400; group 3 - 1X1000 on 8min, 2X400 (hill) on 2min, 1X800 on 8min, 2X400 (hill) on 2min, 1X800 on 6min, 1X400. Team Pot-luck Dinner@ Stolley Park starts at 6:00PM. 

Tuesday, August 28:  Big Block warm-up; warm-up drills on track; overdistance 4-7 miles, stadiums.  

Wednesday, August 29:  13th Street/GI Ave warm-up; warm-up drills on track; 25-50's on 30sec (stadium if available); 1 mile cool-down. 

Thursday, August 30:   PLVS-Titan Inviational: Team out at 11:40AM (end of 6th period); depart 12:15PM.  Make sure you have UNIFORM, running shoes, warm-ups, EXTRA SOCKS, food, FLUIDS (no pop)

Friday, August 31:  Big Block warm-up; warm-up drills on track; overdistance 4-7 miles, stadiums. 

Saturday-Sunday, September 1-2:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Monday, September 3 - No School - Practice at 3:30PM.

Upcoming Events: Friday, September 7, Millard South Invite

Week 2 In-Season Practice    8/20/12-8/26/12

All practices will begin AT 3:40PM.

Monday, August 20: Meet at SE double doors of WEST Gym at 3:40PM, ready to run.  Ryder Park; warm-up lunge routine, leg swings, hurdles, myrtl, back, pedestal; group 1 - 2X1600m on 8min, 2X1000m on 6min, 2X800m on 5min; group 2 - 1X2000 on 8min, 1X1000 on 8min, 1X1000 on 6min, 1X800 on 6min, 1X800 on 5min; group 3 - 1X1000 on 8min, 1X800 on 8min, 2X800 on 6min, 1X800 on 5min. Fall Sports Banquet in Stadium starts at 6:00PM. This is a TEAM event - we will go as a TEAM to this after practice. Food is provided.

Tuesday, August 21:  Big Block warm-up; warm-up drills on track; overdistance 4-7 miles, stadiums.  TEAM MEETING (for EVERYONE) after everyone has done cool-down at stadium.  

Wednesday, August 22:  Golden Age- warm-up drills; 2X4 laps on 10min, 2X3 laps on 8min, 2X2 laps on 6 min, 2X1 lap on 4min at slightly faster than race pace (lap may be 300 or 400 depending on group)

Thursday, August 23:   Big Block warm-up; warm-up drills on track; overdistance 4-7 miles, stadiums.  

Friday, August 24:  13th Street/GI Ave warm-up; warm-up drills on track; 50-50's on 30sec (stadium if available).  

Saturday-Sunday, August 25-26:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Monday, August 27 - Team Dinner (Pot-Luck) at 6:00PM Stolley Park Picnic Shelter. Bring food, table setting, etc.

Week 1 In-Season Practice    8/13/12-8/19/12

Get LOTS of FLUIDS in you!!  The heat and HUMIDITY will cause you major problems unless you're VERY WELL HYDRATED! Running 101: Hydration During Running

Monday, August 13: Meet at SE double doors of WEST Gym at 7:10 AM, ready to run.  4-9 miles RR Tracks & back (2 overpass) or Pioneer - SP - Harrison - Broadwell (2 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

The remainder of the week practice will be at 3:30 PM - Be ready to RUN.  All runners (except freshmen) who've been to summer conditioning AND have a physical turned in need to come in Tuesday, August 14 between 9-11AM to check out equipment.  Freshmen, come by media center sometime during the day and check out equipment.

Tuesday, August 14:  Ryder Park- warm-up lunge routine, leg swings, hurdles; 6-8X combination of 800/1000m on 5 min at mile pace

Wednesday, August 15:  warm-up Big Block jog to stadium; warm-up lunge routine, leg swings, hurdles; 4-9 miles RR Tracks & back (2 overpass) or Pioneer - SP - Harrison - Broadwell (2 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Thursday, August 16:    Golden Age- warm-up lunge routine, leg swings, hurdles; 2X3 laps at or slightly faster than race pace w/1 lap jog in between), 2X2 laps, 2X1 laps (lap may be 300 or 400 depending on group)

Friday, August 17: TEAM PICTURES - BE here by 2:45PM by WEST MAIN ENTRANCE to GYM IN UNIFORM. Practice will follow right after pictures - 3-7 miles Custer/Blaine-Pioneer (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Saturday-Sunday, August 18-19:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Monday, August 20 - Fall Sports Banquet in Stadium starts at 6:00PM. This is a TEAM event - we will go as a TEAM to this after practice. Food is provided.

*** Reminder that the official start of Cross Country is Monday, August 13, 2012 (TBA) .  Make sure that you have a physical on file with the Activities Office.***

Summer 2012

In the event that weather looks bad for summer practice, check this site and to see if practice will be held. If something isn't posted by 6:45AM, then practice is "on".

*** Weight training will begin on Monday, June 4th *** Coach Swanson will go over XC weight training program once we're done running (around 8AM).  Weight training is for your benefit to help prevent injuries (not to "bulk up") and is part of practice.  Weights need to be done at least twice a week (check on when weight room is open).  Make sure you record your weight training with Coach Swanson.

The training that you put in over the summer will be reflected in the Fall.  If you don't train over the summer, you won't be competitive in the Fall.  To excell in distance running you must make a LONG TERM commitment!

Week 11 Pre-Season Conditioning    8/6/12-8/12/12

Get LOTS of FLUIDS in you!!  The heat and HUMIDITY will cause you major problems unless you're VERY WELL HYDRATED! Running 101: Hydration During Running

Monday, August 6: Meet at SE double doors of WEST Gym at 7:10 AM, ready to run.  4-9 miles RR Tracks & back (2 overpass) or Pioneer - SP - Harrison - Broadwell (2 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Tuesday, August 7:  3-8 miles Custer/Blaine-Anna; 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Wednesday, August 8:  4-9 miles RR Tracks & back (2 overpass) or Pioneer - SP - Harrison - Broadwell (2 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Thursday, August 9:    3-7 miles Custer/Blaine-Pioneer (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Friday-Sunday, August 10-12:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Official Practice starts at 7:10AM on Monday, August 13 - be ready to run!!  Tuesday, Wednesday, & Thursday, practice will begin at 3:30PM; Friday TBA.

Week 10    7/30/12-8/5/12

Get LOTS of FLUIDS in you!!  The heat and HUMIDITY will cause you major problems unless you're VERY WELL HYDRATED! Running 101: Hydration During Running

Monday, July 30: Meet at SE double doors of WEST Gym at 7:10 AM, ready to run.  4-9 miles RR Tracks & back (2 overpass) or Pioneer - SP - Harrison - Broadwell (2 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Tuesday, July 31:    3-8 miles Custer/Blaine-Anna; 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Wednesday, August 1:    Ryder; warm-up drills; 12-24X long hill; cool-down lunge routine, leg swings, hurdles

Thursday, August 2:    3-7 miles Custer/Blaine-Pioneer (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Friday-Sunday, August 3-5:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Week 9    7/23/12-7/29/12

Monday, July 23: Meet at SE double doors of WEST Gym at 7:10 AM, ready to run.  4-9 miles RR Tracks & back (2 overpass) or Pioneer - SP - Harrison - Broadwell (2 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Tuesday, July 24:    3-8 miles Custer/Blaine-Anna; 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Wednesday, July 25:    Stadium; warm-up 13th, Grand Island Ave; 50X50m on 30sec; cool-down 800m, lunge routine, leg swings, hurdles

Thursday, July 26:    3-7 miles Custer/Blaine-Pioneer (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Friday-Sunday, July 27-29:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Week 8    7/16/12-7/22/12

Monday, July 16: Meet at SE double doors of WEST Gym at 7:10 AM, ready to run.  4-8 miles RR Tracks & back (2 overpass) or Stolley Park, Harrison, Broadwell, Koenig & back (2 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Tuesday, July 17:    3-8 miles Custer/Blaine-Anna; 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Wednesday, July 18:    Golden Age Park; warm-up drills; 1-2X3 laps @ race pace with 1 lap jog inbetween, 3X2 laps @ race pace with 1 lap jog inbetween, 2-3X1 lap @ mile pace with 1 lap jog inbetween

Thursday, July 19:    3-7 miles Custer/Blaine-Pioneer (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Friday-Sunday, July 20-22:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Week 7    7/9/12-7/15/12

Monday, July 9: Meet at SE double doors of WEST Gym at 7:10 AM, ready to run.  4-7 miles RR Tracks & back (1 overpass) or Stolley Park, Harrison, Broadwell, Koenig & back (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Tuesday, July 10:    3-6 miles Custer/Blaine-Anna; 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Wednesday, July 11:    Golden Age Park; warm-up drills; 3-4X2 laps @ race pace with 1 lap jog inbetween, 3-4X1 lap @ mile pace with 1 lap jog inbetween

Thursday, July 12:    3-7 miles Custer/Blaine-Pioneer (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Friday-Sunday, July 13-15:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Week 6    7/2/12-7/8/12

Monday, July 2: Meet at SE double doors of WEST Gym at 7:10 AM, ready to run.  4-8 miles RR Tracks & back (2 overpass) or Stolley Park, Harrison, Broadwell, Koenig & back (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Tuesday, July 3:    3-6 miles Custer/Blaine-Anna; 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Wednesday-Sunday, July 4-July 8:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Week 5    6/25/12-7/1/12

Monday, June 25: Meet at SE double doors of WEST Gym at 7:10 AM, ready to run.  4-8 miles RR Tracks & back (2 overpass) or Stolley Park, Harrison, Broadwell, Koenig & back (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Tuesday, June 26:    3-6 miles Custer/Blaine-Anna; 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Wednesday, June 27:    Ryder Park; warm-up drills; 2-3 1000's @ race pace on 7min, 2-3 800's @ race pace on 6min, 2-3X2 laps hill @ mile pace on 6min

Thursday, June 28:    3-7 miles Custer/Blaine-Pioneer (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Friday-Sunday, June 29-July 1:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Week 4    6/18/12-6/24/12

Monday, June 18: Meet at SE double doors of WEST Gym at 7:10 AM, ready to run.  4-8 miles RR Tracks & back (2 overpass) or Stolley Park, Harrison, Broadwell, Koenig & back (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Tuesday, June 19:    3-6 miles Custer/Blaine-Anna; 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Wednesday, June 20:    Golden Age Park; warm-up drills; 3-4X2 laps @ race pace with 1 lap jog inbetween, 3-4X1 lap @ mile pace with 1 lap jog inbetween

Thursday, June 21:    3-7 miles Custer/Blaine-Pioneer (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Friday-Sunday, June 22-24:    on your own; make sure you get 4-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Week 3    6/11/12-6/17/12

Monday, June 11: Meet at SE double doors of WEST Gym at 7:10 AM, ready to run.  4-7 miles RR Tracks & back (1 overpass) or Stolley Park, Harrison, Broadwell, Koenig & back (1 overpass); 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Tuesday, June 12:    3-6 miles Custer/Blaine-Anna; 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Wednesday, June 13:    Golden Age Park; warm-up drills; 6-8X2 laps @ race pace with 1 lap jog inbetween

Thursday, June 14:    3-6 miles Custer/Blaine-Anna; 10 East Stadiums, 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Friday-Sunday, June 15-17:    on your own; make sure you get 3-6 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Week 2    6/4/12-6/10/12

Monday, June 4: Meet at SE double doors of WEST Gym at 7:10 AM, ready to run.  3-6 miles Custer/Blaine-Pioneer & back (1 overpass); 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Tuesday, June 5:    3-6 miles Custer/Blaine-Anna; 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Wednesday, June 6:    Golden Age Park; warm-up drills; 4,3,2,2,1 @ race pace with 1 lap jog inbetween

Thursday, June 7:    4-6 miles Custer/Blaine-Anna-Broadwell-Koenig-Custer/Blaine; 10X50 strides track ONLINE; cool-down lunge routine, leg swings, hurdles

Friday-Sunday, June 8-10:    on your own; make sure you get 2-5 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

Week 1    5/28/12-6/3/12

Monday, May 28: Memorial Day - Practice on your own 3-5 miles

Tuesday, May 29:    FIRST DAY OF SUMMER WORKOUTS.  Meet at SE double doors of WEST Gym at 7:10 AM, ready to run. 3-6 miles Custer/Blaine/BP/Harrison/Broadwell/Koenig; 10X50 strides on grass

Wednesday, May 30:    3-6 miles Custer/Blaine-Stolley Park & back (1 overpass); 1X400m track all-out 10X50 strides infield

Thursday, May 31:    4-6 miles Custer/Blaine-Anna-Broadwell-Koenig-Custer/Blaine; 10X50 strides on grass

Friday-Sunday, June 1-3:    on your own; make sure you get 2-5 miles in EACH DAY; TURN mileage in on MONDAY'S of each week

SECTION 6 COMPETITOR’S UNIFORM (NFHS RULES): Changes you need to know so that you're in compliance with rule.

Art. 1: Each competitor’s uniform shall consist of: d. Shoes (meaning - you have to start race with shoes on)

Art. 1e: Full-length cross country top and bottom or one-piece uniform issued by the school. Bottoms may vary in length and style but must be the same color and design for all team members. Loose-fitting, boxer-type bottoms or compression style bottoms are permitted for boys and girls.
Closed-leg briefs are acceptable for girls.  French or high-cut apparel may be worn under the bottom, but not in lieu of the uniform bottom. The one-piece uniform, top and bottom may have school identification and the top may have the competitor’s name.  The top shall not be knotted or have a knot-like protrusion.  A single manufacturer’s logo/trademark/reference, no more than 2 1/4 square inches with no dimension more than 2 1⁄4 inches, is permitted on each top, bottom or one-piece uniform.  The American flag, not exceeding 2x3 inches, and either a commemorative or memorial patch, not to exceed 4 square inches, may be worn on the uniform top or bottom.  Any visible shirt(s) worn under the top and other visible garment worn under the bottom must be unadorned and of a single (and the same) color except for a single, visible manufacturer’s logo as per NFHS rules and/or single school name or insignia no more than 2 1⁄4 square inches with no dimension more than 2 1⁄4 inches. Visible items worn under both the top and the bottom do not have to be the same color.  Uniforms must be worn as intended by the manufacturer. The waist-band of a competitor’s shorts shall be worn above the hips. There shall be no bare midriff.

Art. 3:  A shoe is a covering for the foot. Shoes shall be worn on both feet and shall have an upper and definitely recognizable sole and heel. The upper must be designed so that it can be fastened securely to the foot. The sole and heel may contain grooves, ridges or track spikes which are no longer than 1 inch. The use of slippers or socks does not meet the requirements of the rule.

Art. 4:  Each team member shall wear the same color and design school uniform. Any visible garment(s) worn under the top and other visible garment(s) worn under the bottom must be unadorned and of a single (and the same) color. Visible items worn under both the top and the bottom do not have to be the same color. If worn by more than one team member (two or more), that apparel must be the same color, but not necessarily the same length.

Art. 5:  A competitor shall wear the assigned unaltered contestant number, when numbers are used and computer chips when those devices are used in competition.

Art. 6:  Removing any part of the team uniform, excluding shoes, while in the area of competition, as defined by the games committee, shall lead to a warning and if repeated, to disqualification from the event. If the incident recurs, the athlete will be disqualified from further competition n the meet. (Keep your uniform ON at all times).  Jewelry shall not be worn by contestants. Exceptions: a. Medical alert medals are not considered jewelry and must be taped to the body and the alert may be visible. b. Religious medals are not considered jewelry and must be worn under the uniform and taped to the body. c. A watch may be worn around the wrist.  The wearing of decorative headwear while competing is prohibited. Rubber bands, scrunchies, ribbons and elastic bands are not considered jewelry and may be used in the hair. Headbands may be worn by cross country competitors, but must be unadorned (except for the permissible logo and/or school name) and be the following colors: beige, white, black or the predominant color of the jersey. The same color must be worn by all team members.  Pre-wrap may be used to control hair under the following conditions: 1. If wider than 2 inches, the pre-wrap shall be considered a decoration and is not permitted. 2. If rolled and less than 2 inches wide, it is considered a hair control device similar to a rubber band and may be of any color. A single solid color knit stocking hat may be worn in frigid weather conditions.