Cathedral City High School 9/16/2013 to 9/22/13 Cross Country Pre-season Phase III Week 5 TQ=Transition Quality: Monday 3:45pm Long Run: Start at easy pace for 10 minutes work up to a medium pace (not race pace) last 10 minutes easy pace, Core Drills. Beginners 30 minutes JV boys and girls 40 minutes Varsity boys and girls 50 minutes Tuesday 3:45 Quality 1 day 800s Warm up and stretching 4 strides 70 yards Beginners 3 X 800s at your Goal Pace JV Boys and Girls 6 X 800s at your Goal Pace Varsity Boys and Girls 7 X 800s at your Goal Pace Cool Down and stretching Core Drills Wednesday 3:45 Recover Run Everyone Easy Pace Run 30 minutes 6 X 100 strides at your Goal Pace Core Drills Thursday: 3:45 Pre-Meet Warm Up and Dynamic Stretching 6 X 70 strides Goal Pace Pre Meet Run: 800 @ your 1st mile pace 1 mile medium pace (not race pace not a jog) 800 @ final 800 race pace. Cool down, stretching. Team Meeting Friday: WOODBRIDGE INVITATIONAL!!! TIME FOR SERIOUS FUN! Wear your practice shirt to school that day. Bus departs at 1:00pm Make sure you are cleared by your teacher to leave early. What to bring: Running shoes, Uniform, Warm Ups, Pillow and blanket, a sack dinner, and water bottle. The first race is at 5:00pm our last race is after 9:30pm. Please let you parents know that we will be returning very late. Saturday: Run On Your Own 5:00pm It is very important that you get in a recovery run on Saturday. We race again on Wednesday. Run in the evening at between 5pm and 6pm 35-40 minutes easy pace. This is your long run for the next week. Do some stretching and strides after your run. 6 to 8 X 100 strides. Sunday: Rest! Core Value of the Week: Optimism “We Believe!!!” Goals for the week: 1. Finish each workout! 2. Grow in your confidence as a runner. If you work hard in time you will reach your goals? 3. Woodbridge is a race made just for us. It’s flat, fast, and fun. Also it’s at night so it’s really cool. You train in the heat, you have an advantage over most runners. Let’s see how many Personal Bests and medals we can bring home! 4. Boys. This is our primer for the DVL 1 meet. I am looking for three young men who want to step up and be the difference makers this season. Our 5th, 6th, and 7th runners for varsity will be determined by how you practice and race this week. And I am also looking ahead to the Pacific Tigers Invitational in Stockton. Any girls or boys who plan on going (Top 8) need to be at every practice. YOU CAN DO IT! “If you believe it you can achieve it!”
Posted on: Sat, 14 Sep 2013 23:22:32 +0000
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