WEEK OF (9/22/2014 to 9/29/2014)- OPEN WEEK

The XC Team will be OPEN this week, and NOT be having a XC meet. There is a fun run hosted by the LONGVIEW FARMERS MARKET that you can run in for fun, if you would like too.

Info on FUN RUN –> https://secure.getmeregistered.com/get_information.php?event_id=10401

FOLLOWING SCHEDULE FOR THIS WEEK- (water and breakfast is provided if needed)

MONDAY- (HS meet @ track at 5:45am) (JH meet @ track at 6:1am)

TUESDAY- (HS meet @ track at 5:45am) (JH meet @ track at 6:15am)

WEDNESDAY- (HS/JH (if you would like to join us!)  meet @ track at 5:45 (JH @6:15 as well) *THIS is a good workout for JH runners to come at 5:45am to run with the HS runners!

THURSDAY- (HS BOYS- 45 min run/ HS GIRLS- 35 min run + 4×20 sec hill sprints) (JH- in season sport or 25 min run)

FRIDAY- OFF or CROSS TRAIN (bike, swim, elliptical)

SATURDAY- HS BOYS- 5k race or 4 mile PROGRESSION!! + 6×100 strides + ice bath (HS GIRLS- 5k race or 3 mile PROGRESSION + 6×100 strides + ice bath) (JH- same as HS girls)



About JAlford

Spring Hill Cross Country & Track
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