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Cross Country Practice Schedule

Cross Country Team Practice Schedule

Pick up your Islander Cross Country Team Water Bottle - $5.00 (for everyone; Team members, parents, siblings, friends, etc).

Week 10 October 19th - 24th

Monday, October 19: Warm-up to Hospital Park, stretch, "The Marquis de Sade" (400-300-200-100-repeat), back to school; Total Miles: 5.5 miles

Tuesday, October 20: Warm-up to Ryder, stretch, Hailey-6/Seth-7/Chase-8 X uphill/jog down; Total Miles: 3.75 miles

Wednesday, October 22: Stretch; Hailey-Custer-N Front/Seth-Koenig/Chase-Anna; Total Miles:6.0 miles
Team Dinner @ 6Pm at Coach Pfefferle's. ALL TEAM MEMBERS are welcomed!!

Thursday, October 23: Stretch; Custer-Faidley; Total Miles:3.0 miles

Friday, October 24: STATE MEET @ UNK (Kearney Country Club); Class A Girls run at 12:30PM; Class A Boys ran at 1:30PM. Out of class at 9:55AM (end of 2nd), depart at 10:15AM.

Monday, October 26: Team meeting for ALL Cross Country Team Members right after school in the Planetarium. Check in uniforms!!! Make sure they are CLEANED.

Upcoming Meets:
Sunday, November 8: Nebraska Association Junior Olympics Championships at Seymour Smith in Omaha

Saturday, November 14: Nike Cross Country Nationals Heartland Regional @ Sioux Falls, SD (Yankton Trails Park - 57th and Western). See website for more information.

Week 9 October 12th - 18th

Monday, October 12: Warm-up to Golden Age, stretch, "The Marquis de Sade" (400-300-200-100-repeat), back to school; Total Miles: 5.5 miles

Tuesday, October 13: Warm-up to Ryder, stretch, 6 X uphill/jog down; Total Miles: 3.75 miles

Team Dinner at Kruger’s - This is for ALL Cross Country TEAM MEMBERS not just those going to Districts

Wednesday, October 14: WU drills; Custer-Faidley; Total Miles:3.0 miles

Thursday, October 15: A1-District Meet @ Pioneer’s Park, Lincoln; Girls Varsity 4:30PM, Boys Varsity 5:00PM; out at 12:45PM, depart 1:30PM

Friday, October 16: ???

Saturday, October 17:

Sunday, October 18:

Meet next week:
Friday, October 23: State @ UNK - TBA

Week 8 October 5th – 11th

This is “crunch time”; this is what all the hard work is about!!! For some of yoau, this will be your last meet of the season and cross-country career – make “IT” worth the blood, sweat, and tears that you’ve put in!!!

This weeks schedule will be really DIFFERENT because of Parent-Teacher Conferences so PAY ATTENTION!!

Mon, Oct 5th – Group 1 (4.75miles) 3X1000 on 5min – 1st 150 ALL OUT, 2 sets of hills on 5min, 3X1000 on 5:00, 4:50 – 1st 150 ALL OUT, Group 2 (3.5miles) 3X800 on 5min, 1 set of hills on 10min, 3X800 on 5:00, 4:50 (6.5-7.75miles)

Tue, Oct 6th – Practice IMMEDIATELY after school; BE READY TO RUN AT 2:15: WU Drills; OD 5.75-8.3 miles; 30X50 strides 25 sec (7.15-9.7miles)
Team Dinner @ McClaren’s @ 6PM

Wed, Oct 7th – Practice IMMEDIATELY after school; BE READY TO RUN AT 2:15: WU Drills; OD 3-4.25 miles; 20X50 strides 20 sec (3.5-4.75miles)

Thur, Oct 8th – HAC Invite @ Pioneer’s Park; BUS LEAVES @ 1PM (remember that you have NO SCHOOL)
   4:00 p.m. – Girls Varsity
   4:30 p.m. – Girls Open
   5:00 p.m. – Boys Varsity
   5:30 p.m. – Boys Open

Fri, Oct 9th – Practice at 7:10AM for DISTRICT TEAM and anyone running JO meets: Golden Age Park; WU Drills; Group 1 (7.6 miles) 3X300 @ 110% mile pace w/100 jog in between; 6X500 @ 110% mile pace 100 jog back to start on 2:45; 4X400 on 2 min; 3X300 on 90 w/100 jog in between; Group 2 (5.6 miles) 2X300 @ 110% mile pace w/100 jog in between; 3X500 @ 110% mile pace 100 jog back to start on 5:30; 2X400 on 4 min; 2X300 on 3:00 w/100 jog in between (5.6-7.6 miles)

Sat, Oct 10th – 4-6 miles ON YOUR OWN; you NEED to do this!
Sun, Oct 11th – Rest Day

Week 7 September 28th - October 4th

Mon, Sep 28th – UNK Invite (top 8 boys, top 6 girls only); others run 4-6 miles @ Kearney Country Club (just north of UNK); girls run @ 4PM, boys run @ 4:30PM; Out of school at 12:40 (end of 5th period); vans LEAVE at 1:40
Tue, Sep 29th – WU Drills; OD 5.75-8.3 miles; 30X50 strides 25 sec (7.15-9.7miles)
Wed, Sep 30th – Golden Age Park; WU Drills; Group 1 (7miles) 8X400 on 90sec; 8X300 on 75sec; 1X800; Group 2 (5.9miles) 8X300 on 90sec; 8X200 on 75sec; 1X600; Group 3 (5.25miles) 4X400 on 3min; 4X300 on 2:30; 1X800

Team Dinner @ McGovern's House
Thur, Oct 1st – WU Drills; OD 3-4.25 miles; 20X50 strides 20 sec (3.5-4.75miles)
Fri, Oct 2nd – Columbus Invite @ Lutjelusche Course (Northeast of Columbus); lots of construction in Columbus

ROUTE 1: Fastest way to course is: TAKE MONROE cut-off (just past the Platte County line on Hiway 30. AT Monroe, head EAST on Hiway 22 towards Columbus; take bypass NORTH onto Hiway 81 towards Norfolk. Head EAST on LAKEVIEW RD (sign indicates road to Columbus Lakeview about 3.5 miles after getting on Hiway 81). Stay on LAKEVIEW ROAD (east) for about 13 miles to Road 3 (part will be paved and part will be gravel; you'll pass 48th Ave, 8th Ave, 44th Ave, 59th Ave (county line), and Road 2; also LAKEVIEW ROAD turns into 83rd Street). Turn NORTH on Road 3, go 2 miles and then turn WEST on "J" (may not be marked) about 1/2 mile.

ROUTE 2: What Columbus sent: From Highway 30: Turn north on East 44th Ave. (east edge of Columbus, just east of Behlen Mfg.). Continue 5 miles north to dead end; turn east (right) 1.5 miles (one mile of which is gravel.) Turn north (left) 1 mile and then east (right) one-half mile. NOTE: Both bridges are out this year. When you get to the gravel above you have to keep going east to the T, turn left (north), go to the intersection, turn left (west), go about ½ mile, course is on your right.

JV boys & girls run @ 4:15, Varsity girls run @ 5, Varsity boys run @ 5:30, Middle School to follow; Out of school at 12:40 (end of 5th period); bus LEAVE at 1:40
Sat, Oct 3rd – 4-6 miles ON YOUR OWN; you NEED to do this!
Sun, Oct 4th – Rest Day

Week 6 September 21st – September 27th

Mon, Sep 21st – Golden Age Park; WU Drills; Group 1 (7.5miles) 3x1600 @ 5K goal pace w/ 1min rest in between; 6X400 on 90 sec; Group 2 (6.4miles) 3X1200 @ 4K goal pace w/ 1min rest in between; 6X300 on 90 sec; Group 3 (5.25miles) 3X800 @ 4K or 5K goal pace w/ 1min rest in between; 3X400 on 3min
Tue, Sep 22nd – WU Drills; OD 5.75-8.3 miles; 30X50 strides 25 sec (7.15-9.7miles) ; Team Dinner @ McClaren’s
Wed, Sep 23rd – WU Drills; OD 3-4.25 miles; 20X50 strides 20 sec (3.5-4.75miles)
Thur, Sep 24th – GI Invite: out of school 7th & 8th periods – make sure you have a ride to Indianhead (don’t wait till TODAY to find a ride).
Schedule: Girls JV at 4:00 p.m.; Boys JV at 4:00 p.m.; Girls Varsity at 4:30 p.m.; Boys Varsity at 5:00 p.m.; 6-7 & 8 grade races to follow
Fri, Sep 25th – WU Drills; OD 5.75-8.3 miles; 30X50 strides 25 sec (7.15-9.7miles)
Sat, Sep 26th – 4-6 miles ON YOUR OWN; you NEED to do this!
Sun, Sep 27th – Rest Day

Team Dinner is on TUESDAY the 22nd @ Faltin’s @ 6PM

GI Invite Schedule:

Girls JV AND Boys JV at 4:00 p.m.
Girls Varsity at 4:30 p.m.
Boys Varsity at 5:00 p.m.
6-7 & 8 grade races to follow

Monday, Sept 28th – top six or seven girls and top seven or eight boys ONLY go to UNK Invite; out at 12:40, leave at 1:35.

Week 5 September 14th – September 20th

Mon, Sep 14th – Golden Age Park; WU Drills; Group 1 (4.75 miles) 2X800 on 3:15; 2X800 on 3:00; 2X500 on 2:00, 100 jog back to start; 2X400 on 90; 2X300 on 75; 2X200 on 60; 1X800 Group 2 (2.625 miles) 2X600 on 3:15; 2X600 on 3:00; 2X400 on 2:00; 2X300 on 90; 2X200 on 75 (5.625-7.25 miles)
Tue, Sep 15th – WU Drills; OD 5.75-8.3 miles; 30X50 strides 25 sec (7.15-9.7miles)
Wed, Sep 16th – Golden Age Park; WU Drills; Group 1 (7.6 miles) 3X300 @ 110% mile pace w/100 jog in between; 6X500 @ 110% mile pace 100 jog back to start on 2:45; 4X400 on 2 min; 3X300 on 90 w/100 jog in between; Group 2 (5.6 miles) 2X300 @ 110% mile pace w/100 jog in between; 3X500 @ 110% mile pace 100 jog back to start on 5:30; 2X400 on 4 min; 2X300 on 3:00 w/100 jog in between (5.6-7.6 miles)
Thur, Sep 17th – WU Drills; OD 3-4.25 miles; 20X50 strides 20 sec (3.5-4.75miles)
Fri, Sep 18th – Norfolk Invite - (girls 4miles, boys 5.1 miles)
Week total: 24.8-34.4miles
Sat, Sep 19th – 4-6 miles ON YOUR OWN; you NEED to do this!
Sun, Sep 20th – Rest Day

Team Dinner is on Wednesday, Sept 16th at Kevin Brown’s house at 6PM.

Norfolk Invite Schedule
4:00 - JV Boys AND Girls
4:30 – Varsity Girls (or immediately following JV, whichever is earlier)
4:50 – Varsity Boys (or immediately following Varsity Girls, whichever is earlier)
5:20 – 7th & 8th grade Girls (or immediately following Varsity Boys, whichever is earlier)
5:30 – 7th & 8th grade Boys (or immediately following 7th & 8th grade Girls, whichever is earlier)

Directions to Skyview Lake Park (Four blocks WEST of 13th Street-Highway 81- on Maple Street, Norfolk, NE)

1. Take US 30 to Columbus. From Columbus, take US 81 to Norfolk. You can bypass Columbus by by taking the MONROE ROAD just EAST of the Platte/Merrick County line. Go to Monroe, then take Highway 22 EAST to US 81.

2. In Norfolk, US 81 is also 13th Street. Take 81 to W MAPLE AVE. Maple Ave is 6 blocks NORTH of NORFOLK AVE. Prospect Hill Cemetery is on the NORTH side of MAPLE AVE on your LEFT (WEST side of 81).
3. Turn LEFT onto W MAPLE AVE and follow it into Park.

Out of class at 11:45 (end of 4th period); load bus and leave at 12:10.

Week 4th September 7th – September 13th

As always, if you or your parent/guardian have any question about the program please see me (email: kpfeffer@gips.org). Also, practice schedules, meet schedules/results, team information may all be found at http://www.gips.org/senior/activitiesathletics/islander-cross-country

Mon, Sep 7th – No School - Ryder Park; WU Drills; Group 1 (4.75miles) 3X1000 on 5min, 2 sets of hills on 5min, 3X1000 on 5:00, 4:50, Group 2 (3.5miles) 3X800 on 5min, 1 set of hills on 10min, 3X800 on 5:00, 4:50 (6.5-7.75miles)
Tue, Sep 8th – WU Drills; OD 5.75-8.3 miles; 30X50 strides 25 sec (7.15-9.7miles)
Wed, Sep 9th – Golden Age Park; WU Drills; 4 sets 3 X 300 @ 95% w/ 100 jog in between immediately into 400 @ 5K pace minus 10 sec, 400 jog in between sets (each set is 1600) (7.5miles)
TEAM DINNER @ Appel’s House
Thur, Sep 10th – WU Drills; OD 3-4.25 miles; 10X50 strides 20 sec (3.3-4.55miles)
Fri, Sep 11th – Millard South Invite - (girls 4miles, boys 5.1 miles)
Sat, Sep 12th – WU Drills; OD 5.75-8.3 miles; 30X50 strides 25 sec (7.15-9.7miles)
Week total: 39.1-49.05miles
Sun, Sep 13th – Rest Day

Directions to Walnut Grove Park (15192 Q Street, Omaha, NE)

1. I-80 EAST to EXIT 440 (NE-50) towards MILLARD/SPRINGFIELD 135miles
2. Turn LEFT onto NE-50 N/S 144TH ST. Continue to follow S 144TH ST 3.1miles
3. Turn LEFT onto Q ST .6miles
4. Walnut Grove Park is on RIGHT (NORTH)

Out of class at 11:45 (end of 4th period); load bus and leave at 12:10.

Week 3: August 31st - September 6th

The work effort put forth by most of you this week has been FANTASTIC!! You do have the ability to place in the top three at Districts and QUALIFY for STATE!! As always, if you or your parent/guardian have any question about the program please see me (email: kpfeffer@gips.org). Also, practice schedules, meet schedules/results, team information may all be found at http://www.gips.org/senior/activitiesathletics/islander-cross-country

Mon, Aug 31st – Golden Age Park; WU Drills; 12-16X400 on 3min @ 120% 5K pace; WEIGHTS (5.75-6.75miles)
Tue, Sep 1st – WU Drills; OD 4-7.5 miles; 30X50 strides 25 sec, 6:00PM Team Dinner @ Stolley Park (4.9-8.4miles)
Wed, Sep 2nd – WU Drills; OD 3-4.25 miles; 10X50 strides 20 sec; WEIGHTS (3.3-4.55miles)
Thur, Sep 3rd – Titan Invite – (girls 4miles, boys 5.1 miles)
Team out of school @ 11:45; load on bus @ 12:20; meet starts @ 4PM
Fri, Sep 4th – WU Drills; OD 3-4.25 miles; 10X50 strides 20 sec (3.3-4.55miles)
Sat, Sep 5th – NE Wesleyan Invite - (girls 4miles, boys 5.1 miles)
Team meets @ GISH @ 6:25; load on bus @ 6:40; meet starts @ 9:30AM
Week total: 25.25-34.45miles
Sun, Sep 6th – Rest Day

Week 2: August 24th – 30th

Great first week of practice!! The time trial really showed that those who ran this summer are way ahead of the pack! Make sure that you and your parent/guardian sign and return the ISLANDER CROSS-COUNTRY TEAM GUIDELINES agreement. As always, if you or your parent/guardian have any question about the program please see me (email: kpfeffer@gips.org). Also, practice schedules, meet schedules/results, team information may all be found at http://www.gips.org/senior/activitiesathletics/islander-cross-country

Following the Fall Sports Banquet on Monday, there will be a short (very short) parent meeting in the Media Center. The meeting is primarily to go over team guidelines.

The Annual Beginning of Season Team Pot-Luck Dinner will be at the Stolley Park Picnic Shelter on Tuesday, September 1st at 6:00PM. Each family should bring a main dish and either a side dish or dessert.

Mon, Aug 24th – Fall Sports Banquet/ WU Drills; 4-7 miles; 15X50 strides on 25 sec (4.95-7.95miles) Banquet is in North Cafeteria starting at 6:15PM
Tues, Aug 25th – Ryder Park; WU Drills; - GROUP 1 (4.4miles): 1000 @ 5K pace, 800 jog (set of hills), 1000 @ 110% 5K pace, 800 jog, 1000 @ 120% 5K pace, 800 jog, 8X200 @ 1600 pace w/ 30 sec rest, GROUP 2 (4miles): 800’s instead of 1000’s; WEIGHTS (7-7.4miles)
Wed, Aug 26th – WU Drills; OD 3-6 miles; 20X50 strides on 25 sec (3.95-6.95miles)
Thur, Aug 27th – Golden Age Park; WU Drills; Group 1 (6.9miles): 3 X (1600)400/800/400; 400 @ 800 pace immediately into 800 @ 5K pace immediately into 400 @ top speed; 800 jog; 6 x 500 (87s) on 3:30 (1500m speed); repeat 2 X (1600)400/800/400; Group 2 (4.9miles): 2 X (1600)400/800/400; 400 @ 800 pace immediately into 800 @ 5K pace immediately into 400 @ top speed; 800 jog; 6 x 500 @ 1500m speed on 3:30; repeat 1 X (1600)400/800/400: WEIGHTS (7.65-9.65miles)
Fri, Aug 28th – WU Drills; 4-7 miles; 20X50 strides on 25 sec (4.95-7.95miles)
Sat, Aug 29th – 7:30AM – Ryder Park; WU Drills; Group 1 (3.75miles): 6X1000 @LT 5:15 rest; Group 2 (3miles): 6X800 @LT 5:15 rest (6-6.75miles) Week total: 36.4-46.65miles
Sun, Aug 30th – Rest Day

Week 1: August 17th – 23rd

Write down AND turn in mileage so that you get credit towards your mileage T-shirt. Practice @ 3:45PM (meet @ 3:30PM) If you don't have a physical on record at school, you can't workout with the team. Call the activities office to verify that a physical has been turned in for you!!

Mon, Aug 17th - WU Drills; OD 4-7 miles; 10X50 strides on 30 sec (4.75-7.75miles)

Tues, Aug 18th - Ryder Park; WU Drills; GROUP 1 (3.75miles): 1 set of 2 Tornado Hill, 1X1000m (boys-3:20, girls-3:55 on 6:00 min) - 1 set of hills, 2X800 (boys-2:40, girls-3:10 on 6:00 min), 1 set of hills, 1X1000; GROUP 2 (3.5miles): same as group 1 EXCEPT no 1000’s, everything is 800’s (6.5-6.75miles)

Wed, Aug 19th – WU Drills; OD 3-5 miles; 10X50 strides on 30 sec (3.75-5.75miles)

Thur, Aug 20th – Time Trial – Ryder Park; WU Drills; G 3000m, B 4000m; walk/jog over course will count for 1mile (girls – 5.9miles, boys – 6.5miles), Team Dinner @ Planetarium: go over team rules/goals, elect team captains, write down individual goals for week & season, check-out uniforms

Fri, Aug 21st – WU Drills; OD 4-8 miles; 10X50 strides on 30 sec sec (4.75-8.75miles)

Sat, Aug 22nd – 7:30AM – TEAM PICTURES to be TAKEN - WEAR UNIFORM @GISH; Golden Age Park; WU Drills; (5.4miles) 2X800 @ 2:36, 200 jog in between, 2X800 @ 2:30, 400 jog in between, 2X800 @ 2:24, 800 jog in between, 3X200 @ 32, 200 jog in between (7.15miles) week total: 32.8-42.65miles

Sun, Aug 23rd – Rest Day

Write down AND turn in mileage so that you get credit towards your mileage T-shirt.

PRE-SEASON CONDITIONING CONTINUED (same place, same time).

Each session will start with Cross Country Warm-up Drills (handout).

Monday, August 10: 3.6 miles College/Custer-RRTracks-College or 5.25 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS

Tuesday, August 11: 2.25 miles College/Custer-Faidley-College or 3.6 miles College/Custer-RRTracks-College; 25X50m on 25 sec strides

Wednesday, August 12: 3.6 miles College/Custer-RRTracks-College or 5.25 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS

Thursday, August 13: 2.25 miles College/Custer-Faidley-College or 3.6 miles College/Custer-RRTracks-College; 25X50m on 25 sec strides

Friday, August 14: 3.6 miles College/Custer-RRTracks-College or 5.25 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS

Saturday & Sunday, August 15 - 16: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on MONDAY. Monday practice meet @ 3:30 PM so that Warm-up and Practice can start on time @ 3:45. MAKE SURE YOU HAVE A PHYSICAL ON FILE with athletic department. No physical, no practice!

Write down AND turn in mileage so that you get credit towards your mileage T-shirt.

PRE-SEASON CONDITIONING (same place, same time).

Each session will start with Cross Country Warm-up Drills (handout).

Monday, August 3: 3.6 miles College/Custer-RRTracks-College or 5.25 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS

Tuesday, August 4: 2.25 miles College/Custer-Faidley-College or 3.6 miles College/Custer-RRTracks-College; 20X50m on 30 sec strides

Wednesday, August 5: 3.6 miles College/Custer-RRTracks-College or 5.25 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS

Thursday, August 6: 2.25 miles College/Custer-Faidley-College or 3.6 miles College/Custer-RRTracks-College; 20X50m on 30 sec strides

Friday-Sunday, August 7 - 9: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on MONDAYS

Write down AND turn in mileage so that you get credit towards your mileage T-shirt.

This is the LAST WEEK of SUMMER WORK-OUTS. Beginning August 3rd, PRE-SEASON CONDITIONING will occur for two weeks (same place, same time).

- Accelerate 10-12 strides around turns; "drive" elbows and knees up hills

Monday, July 27: 5.25 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS -8.3 miles College/Custer-StolleyPark-Harrison-Anna-Broadwell-Koenig-College

Tuesday, July 28: 5.25 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS - 7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS

Wednesday, July 29: 1 set of 2X2 Tornado Hill, 1X1000m (boys-3:20, girls-3:55 on 6:30 min) - 1 sets of hills, 2X800 (boys-2:40, girls-3:10 on 6:30 min), 1 set of hills, 1X1000, 3 miles to Ryder & back; Total disatnce doing entire Ryder workout 6 miles; Total for day would be 6.75 miles

Thursday, July 30: 5.25 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS -8.3 miles College/Custer-StolleyPark-Harrison-Anna-Broadwell-Koenig-College Weights

Friday-Sunday, July 31-August 2: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on MONDAYS

Write down AND turn in mileage so that you get credit towards your mileage T-shirt.

- Accelerate 10-12 strides around turns; "drive" elbows and knees up hills

Monday, July 20: 5.75 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS -7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS

Tuesday, July 21: 4.25 - College/Custer-Koenig-College - 7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS

Wednesday, July 22: 1 set of 2X2 Tornado Hill, 1X1000m (boys-3:20, girls-3:55 on 7:00 min) - 1 sets of hills, 2X800 (boys-2:40, girls-3:10 on 7:00 min), 1 set of hills, 1X1000, 3 miles to Ryder & back; Total disatnce doing entire Ryder workout 6 miles; Total for day would be 6.75 miles

Thursday, July 23: 5.0 - College/Custer-StopSign-College WITH OVERPASS BOTH WAYS -7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS Weights

Friday-Sunday, July 24-26: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on MONDAYS

Write down AND turn in mileage so that you get credit towards your mileage T-shirt.

- Accelerate 10-12 strides around turns; "drive" elbows and knees up hills

Monday, July 13: 5.75 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS -7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS

Tuesday, July 14: 4.25 - College/Custer-Koenig-College - 7.25 miles College/Custer-Anna-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS

Wednesday, July 15: 1 set of 2X2 Tornado Hill, 1X1000m (boys-3:20, girls-3:55 on 7:30 min) - 1 sets of hills, 2X800 (boys-2:40, girls-3:10 on 7:30 min), 1 set of hills, 1X1000, 3 miles to Ryder & back; Total disatnce doing entire Ryder workout 6 miles; Total for day would be 6.75 miles

Thursday, July 16: 5.75 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS -7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS Weights

Friday-Sunday, July 17-19: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on MONDAYS

Write down AND turn in mileage from Independence Day "Break" so that you get credit towards your mileage T-shirt.

- Accelerate 10-12 strides around turns; "drive" elbows and knees up hills

Wednesday, July 8: 5.75 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS -7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS

Thursday, July 9: 4.25 - College/Custer-Koenig-College - 7.25 miles College/Custer-Anna-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS

Friday-Sunday, July 10-13: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on MONDAYS

ONLY TWO DAYS OF ORGANIZED WORKOUTS THIS WEEK - INDEPENDENCE DAY BREAK; RESUME REGULAR WORKOUT SCHEDULE ON WEDNESDAY, JULY 8TH

Weight training after runs on Monday and Thursday (you could do Tues/Thursday; must get two days in)

Write down AND turn in mileage from Wednesday, July 1st through Tuesday, July 7th on Wednesday, July 8th so that you get credit towards your mileage T-shirt.

- Accelerate 10-12 strides around turns on overdistance runs; 8-10 50m strides (GOOD FORM) after overdistance runs

Monday, June 29: 5.75 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS -7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS Weights

Tuesday, June 30: 4.25 - College/Custer-Koenig-College - 7.25 miles College/Custer-Anna-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS

Have a great Independence Day!! Make sure you get some EASY miles in over the break!!!

Wednesday-Tuesday, July 1-7: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on Wednesday, July 8th

Weight training after runs on Monday and Thursday (you could do Tues/Thursday; must get two days in)

Write down AND turn in mileage from Friday, Saturday, and Sunday so that you get credit towards your mileage T-shirt.

- Accelerate 10-12 strides around turns; "drive" elbows and knees up hills

Monday, June 22: 5.75 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS -7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS Weights

Tuesday, June 23: 4.25 - College/Custer-Koenig-College - 7.25 miles College/Custer-Anna-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS

Wednesday, June 24: 6 sets of 2X2 Tornado Hill, 3X1000m (boys-3:20, girls-3:55 on 8min - 2 sets of hills, 1000, 1 set of hills, 1000, 1 sets of hills, 1000, 2 set of hills) 3 miles to Ryder & back; Total disatnce doing entire Ryder workout 6 miles; Total for day would be 9 miles

Thursday, June 25: 5.75 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS -7.6 miles College/Custer-BikePath-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS Weights

Friday-Sunday, June 26-28: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on MONDAYS

Weight training after runs on Monday and Thursday (you could do Tues/Thursday; must get two days in)

Write down AND turn in mileage from Friday, Saturday, and Sunday so that you get credit towards your mileage T-shirt.

Monday, June 15: 5.75 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS -7.25 miles College/Custer-Anna-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS Weights

Tuesday, June 16: 4 College/Custer-OldPotash-Broadwell-Faidley-College or "normal 4 mile route down Custer - 6.65 miles College/Custer-Anna-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS

Wednesday, June 17: 5 sets of 2X2 Tornado Hill, 2X1000m (boys-3:20, girls-3:55 on 8min - 2 sets of hills, 1000, 1 set of hills, 1000, 2 sets of hills) 3 miles to Ryder & back; Total disatnce doing entire Ryder workout 4.75 miles; Total for day would be 7.75 miles

Thursday, June 18: 5.15 miles College/Custer-Anna-College WITH OVERPASS BOTH WAYS -7.65 miles College/Custer-StolleyPark-Harrison-Anna-Broadwell-Koenig-College WITH OVERPASS BOTH WAYS Weights

Friday-Sunday, June 19-21: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on MONDAYS

Weight training after runs on Monday and Thursday (you could do Tues/Thursday; must get two days in)

Write down AND turn in mileage from Friday, Saturday, and Sunday so that you get credit towards your mileage T-shirt.

Monday, June 8: 4.75 College/Custer-Anna-College -7.25 miles College/Custer-StolleyPark-Harrison-Anna-Broadwell-Koenig-College Weights

Tuesday, June 9: 4 College/Custer-OldPotash-Broadwell-Faidley-College or "normal 4 mile route down Custer - 6.25 miles College/Custer-Anna-Broadwell-Koenig-College

Wednesday, June 10: 2-3X1000m, 2X2 Tornado Hill (boys-3:20, girls-3:55 on 8min) 3 miles to Ryder & back

Thursday, June 11: 4-6.5 miles College/Custer-Lamar-Harrison-Anna-Broadwell-Koenig-College Weights

Friday-Sunday, June 12-14: on your own; make sure you get 2-6 miles in EACH DAY; make sure you turn mileage in on MONDAYS

Monday, June 1: 4-6.5 miles College/Custer-Lamar-Harrison-Anna-Broadwell-Koenig-College

Tuesday, June 2: 3-5.75 miles College/Custer-StolleyPark-College

Wednesday, June 3: 2-3X1000m, 2X2 Tornado Hill (boys-3:20, girls-3:55 on 8min) 3 miles to Ryder & back

Thursday, June 4: 4-6.5 miles College/Custer-Lamar-Harrison-Anna-Broadwell-Koenig-College

Friday-Sunday, June 5-7: on your own; make sure you get 2-6 miles in EACH DAY

Tuesday, May 26: 3-5 miles Custer/Blaine (no overpass today)

Wednesday, May 27: 3-5 miles Custer/Blaine-Koenig-Broadwell-back (no overpass)

Thursday, May 28: 4-6 miles Custer/Blaine-Anna-Broadwell-Koenig-Custer/Blaine

Friday-Sunday, May 29-31: on your own; make sure you get 2-5 miles in EACH DAY

Upcoming Road Races: June Jamboree on June 6th (contact GI YMCA) 1 mile - 10K;Havelock Charity Run on June 6th in Lincoln (http://www.lincolnrun.org/havelock/havelock.htm) 3K & 5K; Silver Run on June 20th in Holdrege (http://www.phelpsmemorial.com/upcoming.shtml) 1 mile - 10K

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 (choose High School, Nebraska, Grand Island)

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".

Looking ahead: Summer TBA: 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!

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

Grand Island Senior High School
2124 North Lafayette
Grand Island, NE 68803
Phone: 308.385.5950
Fax: 308.385.5966
Counselor Phone: 308.385.5574
Counselor Fax: 308.385.5100
Dr. Kent Mann, Principal

For more information, email webmaster

Kneale Administration Building
123 South Webb Road, Box 4904
Grand Island, NE 68802-4904
Phone: 308 385-5900
Fax: 308 385-5949
For further information email Web Master.