Cross Country Practice Schedule

Cross Country Team Practice Schedule

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Monday, Sept 1: PRACTICE @ 8:00AM @ GISH; warm-up (to Tornado Hill 1.5), stretch, 1x2 on 6:30, 12X1 on 3:00, cool-down; Total Miles: 8.5

Tuesday, Sept 2: warm-up (College-State); stretch; College-Webb-N Front-Custer (5.5); 20X50 east gym grass on 25; cool-down; Total Miles: 7.5
TEAM DINNER @ STOLLEY PARK - 6:15

Wednesday, Sept 3: warm-up (College-State); stretch; Custer-N Front; cool-down; Total Miles: 5

Thursday, Sept 4: MEET @ PLV-SOUTH; make sure you bring FOOD and non-carbonated drinks; out of class @ 11:50AM; depart @ 12:30PM

Friday, Sept 5: warm-up (College-State); stretch; Custer-N Front; cool-down; Total Miles: 5

Saturday, Sept 6: MEET @ NE WESLEYAN (Pioneer Park, Lincoln); make sure you bring FOOD and non-carbonated drinks; meet @ GISH 6:30AM; depart @ 6:45AM

Sunday, Sept 7: 3-5 miles EASY on your own

Upcoming Events:  Friday, Sept 12: MEET @ Ft Morgan, CO

Meet information may be found at:
http://www.gips.org/senior/calendars4  (choose Activities Calendar)

http://www.gips.org/senior/activitiesathletics/islander-cross-country

http://www.athletic.net/CrossCountry/Nebraska/  (choose Grand Island)

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Monday, August 25:  Warm-up to Sailors Home, stretch (Senior lead); 6X800 meter 3 man relay; OD to GI Ave-13th-Custer-College; Total Miles: 7.25  (800m-95%; OD-75%); Fall Sports Banquet - North Cafeteria 6:15PM
 
Tuesday, August 26: Meet with YMCA-Half Marathon; Warm-up (College), overpass to Blaine (5.0), Koenig (5.5), OR Anna (6.0), 8X100 strides; Total Miles: 6.0-7.0 miles (OD-70%); WT TRAINING 5-5:20

Wednesday, August 27: Warm-up (to Tornado Hill 1.5), stretch, 1X2 on 6:30, 5X1 on 3:00, 1X2 on 6:30, 3X1 on 3:00, cool-down; Total Miles: 6.0 (85%)  FUND RAISER MONEY DUE TODAY

Thursday, August 28: Warm-up (College), stretch; 3 mile (Capital-Broadwell-HiWay2-Webb-Capital-Custer); 20X50m on 25s;OD Big Campus; Total Miles:5.75 (OD-75%; 50m-95%); WT TRAINING 5-5:20

Friday, August 29: Warm-up (College), stretch, overpass to Blaine (5.0), Koenig (5.5), OR Anna (6.0), 8X100 strides; Total Miles: 6.0-7.0 miles (OD-70%)

Saturday, August 30: Half-Marathon - report to assigned spot by 7:15AM

Sunday, August 31: Rest or easy 3-5 miles (OD-70%)

Two Meets next week:  Thursday, September 4 - PLSouth Titan Classic XC Meet @ Papillion South
                                  Saturday, September 6 - NE Wesleyan Invitational @ Pioneers Park, Lincoln

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Monday, August 18:  Warm-up (College-Custer-State-Lafayette-College 0.6), stretch (Senior lead) (check on physicals); 3 mile (Capital-Broadwell-HiWay2-Webb-Capital-Custer); 40X50m on 30s; cool-down (same as warm-up); Total Miles: 5.25  (OD-70%, 50m-95%); Hand out Fund Rasier forms

Tuesday, August 19: Warm-up (to Tornado Hill 1.5), stretch, 1X2 on 6:30, 4X1 on 3:00, 1X2 on 6:30, 2X1 on 3:00, cool-down; Total Miles: 5.5 (80%-600level)

Wednesday, August 20: Warm-up (College), stretch, overpass to Blaine 5 mile, 8X100 strides; Total Miles: 6.0 (OD-70%)

Thursday, August 21: Warm-up (to Tornado Hill 1.5), stretch, 3000m/4000m TIME TRIAL, cool-down, 8X100 strides; Total Miles: (girls-5.25/boys-6.0); Team Pizza Party in Planetarium

Friday, August 22: Warm-up (College), stretch, overpass to Blaine (5.0), Koenig (5.5), OR Anna (6.0), 8X100 strides; Total Miles: 6.0-7.0 miles (OD-70%)

Saturday, August 23: (7:45AM Practice): TEAM PICTURE; Warm-up (College), stretch, Custer-Faidley- Webb-Capital-Lafayette-College (4.25) OR Custer-13th-Webb-Capital-Lafayette-College (3.5); Total Miles: 4-4.75 miles (OD-70%)

Sunday, August 24: Rest or easy 3-5 miles (OD-70%)

Make sure that your SUMMER MILEAGE is turned in by Wednesday, August 20th for Lettering Points. No Summer Mileage will be accepted after then.

GISH Fall Sports Banquet is Monday, August 25th, North Cafeteria 6:15PM

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THURSDAY, AUGUST 14th, TEAM MEETING 5PM in COMMONS (this will take about 30-45 min)

 

FRIDAY, AUGUST 15th, HELP IS NEEDED for the STEAKFEED  - MEET AT HEARTLAND EVENT CENTER (FONNER PARK) AT 7:30PM.

Team practice schedule will be updated weekly so that runners' have an idea of what to plan for in practice.  Always be prepared for weather changes.  Remember to protect yourself; run with at least one other person, let someone know the course you're running and how long you expect to be gone, avoid vehicles.  NO MATTER HOW RIGHT YOU ARE AND HOW WRONG THEY ARE, IF YOU COLLIDE WITH A VEHICLE, YOU LOOSE!!!

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".

Summer Practice (this is not manatory, but highly suggested so that you have team-mates to train with) begins Monday, May 26, 2008 at 7:15AM - be a bit early.  Meet on the "grassy knoll" south of staff parking across from the track. Team practices at GISH meet Monday through Thursday; Friday, Saturday, and Sunday you're on your own.  Warmup and cooldown drills will be gone over on Monday, August 18 (the first day of "OFFICIAL" Practice) and will be conducted by SENIORS (look at team information for drills).  Make sure you record your mileage and time each day.

Mileage for Blaine/Custer from GISH (out-and-back):

1 mile to Faidley 

2 miles to West Division

2.5 miles to Bike Path 

3 miles to Park Drive (just south of Stolley Park) 

If you ADD the overpass to the 2 mile or longer runs by going on Old Potash to Old Hwy 30, to sidewalk on north side of overpass, to North Garfield, to West 3rd St, then back to Blaine, an additional 0.75 miles can be added to run (1.5 miles if you do this both out-and-back).

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Week of August 11-August 18  No weights until school starts. Turn in your MAY, JUNE, and JULY mileage if you haven't done so already!!!!!! ONE WEEK until practice OFFICIALLY begins - are you PREPARED???  Has your PHYSICAL FORM been turned in? Check with AD Office.

Monday, August 11: 4-6 miles. One mile of straight-aways.

Tuesday, August 12: 4-6 miles. One mile of straight-aways.

Wednesday, August 13: 5 miles HARD. One mile of straight-aways.

Thursday, August 14: 4-6 miles.  One mile of straight-aways.  TEAM MEETING 5PM in COMMONS (this will take about 30-45 min)

Friday, August 15 to Sunday, August 17: Run at least 3 to 5 miles two of these three days. HELP IS NEEDED for the STEAKFEED ON FRIDAY - MEET AT HEARTLAND EVENT CENTER (FONNER PARK) AT 7:30PM.

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Week of August 4-August 10  No weights until school starts. Turn in your MAY, JUNE, and JULY mileage if you haven't done so already!!!!!! Only 15 DAYS until practice OFFICIALLY begins - are you PREPARED???  Has your PHYSICAL FORM been turned in? Check with AD Office.

Monday, August 4: 4-6 miles.  

Tuesday, August 5: 4-6 miles.

Wednesday, August 6: 5 miles HARD.

Thursday, August 7: 4-6 miles.  One mile of straight-aways.

Friday, August 8 to Sunday, August 10: Run at least 3 to 5 miles two of these three days.

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Week of July 28-August 3  Make sure you get your weight training in. Turn in your MAY & JUNE mileage if you haven't done so already!!!!!! Only 22 DAYS until practice OFFICIALLY begins - are you PREPARED???

Monday, July 28: 5 to 7 miles on Custer/Blaine (7 miles is to Stolley Park Road via overpass).  Those going 5-7 miles, go over the overpass to get some hills in. One mile of straight-aways on track when you get back.

Tuesday, July 29: 5 miles; HARD on uphills of overpass; HARD from Faidley to 10th on way back.  One mile of straight-aways.

Wednesday, July 30: Run to Tornado Hill. 1X2, 5X1; 1X2, 2X1. Back to GISH

Thursday, July 31: 4 to 6 miles.  One mile of straight-aways.

Friday, August 1 to Sunday, August 3: Run at least 3 to 5 miles two of these three days.

 

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Week of July 21-July 27  Make sure you get your weight training in. Turn in your MAY & JUNE mileage if you haven't done so already!!!!!! Only 29 DAYS until practice OFFICIALLY begins - are you PREPARED??? 

 

Monday, July 21: 5 to 7 miles on Custer/Blaine (7 miles is to Stolley Park Road via overpass).  Those going 5-7 miles, go over the overpass to get some hills in. One mile of straight-aways on track when you get back.

Tuesday, July 22: 5 miles; HARD on uphills of overpass; HARD from Faidley to 10th on way back.  One mile of straight-aways.

Wednesday, July 23: Run to Tornado Hill. 1X2, 4X1; 1X2, 2X1. Back to GISH

Thursday, July 24: 4 to 6 miles.  One mile of straight-aways.

Friday, July 25 to Sunday, July 27: Run at least 3 to 5 miles two of these three days.

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Week of July 14-July 20  Make sure you get your weight training in. Turn in your MAY & JUNE mileage if you haven't done so already!!!!!!

 

Monday, July 14: 4 to 7 miles on Custer/Blaine (7 miles is to Stolley Park Road via overpass).  Those going 4-7 miles, go over the overpass to get some hills in. One mile of straight-aways on track when you get back.

Tuesday, July 15: 4 to 6 miles.  One mile of straight-aways.

Wednesday, July 16: Run to Tornado Hill. 2X2 or 1X2 repeat on 8 min; 5X1 or 7X1 repeat on 2 min. Back to GISH

Thursday, July 17: 4 to 6 miles.  One mile of straight-aways.

Friday, July 18 to Sunday, July 20: Run at least 3 to 5 miles two of these three days.

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Week of July 7-July 13  Make sure you get your weight training in. Turn in your MAY & JUNE mileage if you haven't done so already!!!!!!

 

Monday, July 7: 4 to 7 miles on Custer/Blaine (7 miles is to Stolley Park Road via overpass).  Those going 4-7 miles, go over the overpass to get some hills in. One mile of straight-aways on track when you get back.

Tuesday, July 8: 4 to 6 miles.  One mile of straight-aways.

Wednesday, July 9: Run to Tornado Hill. 2X2 or 1X2 repeat on 8 min; 4X1 or 6X1 repeat on 2 min. Back to GISH

Thursday, July 10: 4 to 6 miles.  One mile of straight-aways.

Friday, July 11 to Sunday, July 13: Run at least 3 to 5 miles two of these three days.

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Week of June 30-July 6    (Organized practice will be M-W this week; NO organized practice on Thursday, July 3rd. Make sure you get your weight training in. Turn in your MAY & JUNE mileage if you haven't done so already!!!!!!) 

Monday, June 30: 4 to 7 miles on Custer/Blaine (7 miles is to Stolley Park Road via overpass).  Those going 4-7 miles, go over the overpass to get some hills in. One mile of straight-aways on track when you get back.

Tuesday, July 1: Run to Tornado Hill to do repeats.  Depending on your training/ability level, you'll be doing either:

3X2 (2 loops up/down hill, on 9 minutes; repeat) or 4X2, everyone back to school

Wednesday, July 2: 4 to 7 miles on Custer/Blaine. One mile of straight-aways on track when you get back.

Thursday, July 3 to Sunday, July 6: Run at least 3 to 5 miles two of these four days.

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Week of June 23-June  29    (Make sure you get your weight training in.   Turn in your MAY mileage if you haven't done so already!!!!!!)

Monday, June 23: 4 to 7 miles on Custer/Blaine (7 miles is to Stolley Park Road via overpass).  Those going 4-7 miles, go over the overpass to get some hills in. One mile of straight-aways on track when you get back.

Tuesday, June 24: 3 to 6.5 miles on Custer/Blaine (6.5 miles is to Bike Path via overpass). One mile of straight-aways on track when you get back.

Wednesday, June 25: Run to Tornado Hill to do repeats.  Depending on your training/ability level, you'll be doing either:

3X2 (2 loops up/down hill, on 9 minutes; repeat) or 4X2, everyone back to school

Thursday, June 26: 4 to 7 miles on Custer/Blaine. One mile of straight-aways on track when you get back.

Friday, June 27 to Sunday, June 29: Run at least 3 to 5 miles two of these three days.

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Week of June 16-June  22    (Make sure you get your weight training in.  Remember the "Torch Run THIS Wednesday, June 18).  Turn in your MAY mileage if you haven't done so already!!!!!! 

Monday, June 16: 4 to 7 miles on Custer/Blaine.  Those going 4-7 miles, go over the overpass to get some hills in.

Tuesday, June 17: Run to Tornado Hill to do repeats.  Depending on your training/ability level, you'll be doing either:

3X2 (2 loops up/down hill, on 11 minutes; repeat) or 4X2, everyone back to school

Wednesday, June 18: 3 to 6 miles.  Those going to "Torch" run eat some breakfast at GISH then off to Donaphin. We'll be back around noon.

Thursday, June 19: 4 to 6 miles on Custer/Blaine. One mile of straight-aways on track when you get back.

Friday, June 20 to Sunday, June 22: Run at least 3 to 5 miles two of these three days.

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Week of June 9-June  15    (Make sure you get your weight training in.  Remember the "Torch Run NEXT Wednesday, June 18)

Monday, June 9: 4 to 6 miles on Custer/Blaine.  Those going 4-6 miles, go over the overpass to get some hills in.

Tuesday, June 10: 4 to 7 miles

Wednesday, June 11: Run to Tornado Hill to do repeats.  Depending on your training/ability level, you'll be doing either:

2X2 (2 loops up/down hill, then 2 min rest; repeat), 2X3, or 2X4 repeats, everyone back to school

Thursday, June 12: 3 to 5 miles on Custer/Blaine. One mile of straight-aways on track when you get back.

Friday, June 13 to Sunday, June 15: Run at least 3 to 5 miles two of these three days.

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Week of June 2-June 8

Monday, June 2: 3 to 6 miles on Custer/Blaine.  Those going 4-6 miles, go over the overpass to get some hills in.

Tuesday, June 3: 4 to 7 miles

Wednesday, June 4: Run to Tornado Hill to do repeats.  Depending on your training/ability level, you'll be doing either:

2X2 (2 loops up/down hill, then 2 min rest; repeat), 2X3, or 2X4 repeats, everyone back to school

Thursday, June 5: 3 to 5 miles on Custer/Blaine. Weight training meeting with Coach Swanson once run is completed.

Friday, June 6 to Sunday, June 8: Run at least 3 to 5 miles two of these three days.

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Week of May 26-June 1

Monday, May 26: 3, 4, or 5 miles on Custer/Blaine.  Those going 4 or 5, go over the overpass to get some hills in.

Tuesday, May 27: same as above

Wednesday, May 28: Run to Tornado Hill to do repeats.  Depending on your training/ability level, you'll be doing either:

2X2 (2 loops up/down hill, then 2 min rest; repeat), 2X3, or 2X4 repeats, everyone back to school

Thursday, May 29: 3, 4, or 5 miles on Custer/Blaine.

Friday, May 30 to Sunday, June 1: Run at least 3 to 5 miles two of these three days. 

Looking ahead: Thursday, June 5 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!

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If you can't make practice or have questions/concerns, email Coach Pfefferle at kpfeffer@gips.org