Tomorrow's Practice

Saturday's practice will be at 9 AM.  The rain is predicted to stop by 9 AM.  Practice will be held unless it is raining hard or lightning.  I look forward to seeing you at 9 AM.   Coach Eden

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Training this week 12/24/07 to 12/29/07

        We'll have practices at 2 PM on Wednesday, Thursday, and Friday, and will practice at 9 AM on Saturday.   I recommend that on the 24th do a 20 to 25 minute tempo run if you can, or at least a 30 to 40 minute run.  If you can run on the 25th, do so - a 30 to 40 minute run would be fine and do core on either Monday or Tuesday and stretch after each run.

Wednesday 12/26/07   2 PM to 4 PM  - Drills, core, speed ladder, 1 mile warmup on the field loop, 6 x 800 meters at tempo pace with a 1 minute rest, 1 mile warmdown, stretch.

Thursday  12/27/07   2 PM to 4 PM  -  Drills, jog to Truman Pkwy, 4 x the entire hill with a jog down the hill recovery, jog back to the track, stretch. 

Friday  12/28/07   2 PM to 4 PM  -  Drills, core, speed ladder, 40 minute run, stretch, jump rope.

Saturday 12/29/07   9 AM to 10:30 PM  -  Drills, 1 mile warmup on the field loop, 3 x 300 at slightly faster than mile pace starting a 300 every 4 minutes, 3 x 200 meters cutdown starting a new 200 every 4 minutes, 1 mile warmdown, stretch. 

Call Coach Eden for any questions, 410-266-9304 home and 410-703-9456 cell.  Happy Holidays!

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Training Schedule Error

        As several of you have noted, I incorrectly put the meet this week on Wednesday the 19th when it is actually on Thursday the 20th.   Everyone will run the repeat 300 meter workout tomorrow, and Wednesday will be an easy day for everyone.  On Friday the runners who raced on Thursday will only have to run 4 x 200 yards on the hill at Truman Pkwy. 
        On Wednesday we will have a biomechanical evaluation of our athletes by 3 physical therapists.  Brenda Shaeffer of Advantage Physical Therapy has organized this.  She did this for the lacrosse team in the past and they found it very helpful.   A total of 6 different measurements will be performed on each athlete.  This is a brief evaluation to look for potential flexibility and joint orientation problems.  There are common problems that may be helped by stretching or strengthening exercises, and frequently these are prevalent enough for the whole team to work on them together.  This is painless, the results will be confidential, and there's no cost to the athletes.  This will take place in the auditorium from 3 PM to the end of practice, and we'll have half the team go in at a time while the other half does their workout.   I greatly appreciate Brenda Shaeffer helping us in this way.    Coach Eden

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Annapolis Team Night at Gotta Run

       Gotta Run (on Main Street opposite Chick 'n Ruth's Deli) will welcome any Annapolis Track and Field athlete starting at 6 PM on Tuesday 12/18 and will give a 15% discount on any purchases.  This is a good opportunity to get their help in fitting your shoes and to buy anything else you need at the store.  No one is required to attend this, it's just if you wish to go.   Any questions, call Coach Eden 410-266-9304 home or 410-703-9456 cell.   

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Training this week 12/17/07 to 12/22/07

       This week we have a meet at the Armory in Baltimore on Wednesday.   The athletes who raced in New York will not run in the meet on Wednesday, but everyone else should plan to race on Wednesday. 

Monday  12/17/07   3:15 PM to 4:45 PM - Drills, 1 mile warmup on the field loop, experienced runners - 5 x 1200 meters ( 3/4 mile) on the field loop with a 1 minute rest,  new runners - 4 x 1200 meters ( 3/4 mile) on the field loop with a 1 minute rest, 1 mile warmdown, stretch.  Target times will be provided.

Tuesday 12/18/07    3:15 PM to 4:45 PM  - Drills, core, speed ladder, Wednesday racers - 30 minute (new runners) to 40 minute( experienced runners) easy run, others - 1 mile warmup on the field loop, 6 x 300 meters cutdown, 1 mile warmdown, jump rope, stretch.

Wednesday  12/19/07   Meet at the Armory in Baltimore -  athletes not in the meet should run a 40 minute recovery run and stretch ( no study hall necessary as the rest of the team is at a meet).

Thursday  12/20/07   3:15 PM to  4:45 PM   -  Drills,  core,  Wednesday  racers -  40 minute recovery run,  others  - 1/2 mile warmup,  4 mile tempo run as a cutdown (target times will be provided), 1/2 mile warmdown, jump rope, stretch.

Friday  12/21/07     2:15 PM to 4 PM  Drills,  jog to Truman Pkwy,  6 x 200 yard runs  cutdown,  jog back to track, stretch.

Saturday  12/22/07   9 AM  to  10:45 AM   Core, long run, stretch, eat/drink.

Any questions, call Coach Eden at 410-266-9304 home or 410-703-9456 cell.

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Indoor Track Schedule

         The schedule for the indoor track season is attached.    Coach Eden

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Training this week

     This week we have a makeup meet on Monday and a meet for a few runners on Saturday. 
Congratulations to those who ran this weekend for their efforts - the performances were good for this early in the season. 

Monday 12/10/07   Meet at PG Center or practice from 3:15 PM to 4:45 PM - Drills, 1 mile warmup on the field loop, 25 minute tempo run on the track or field, in cutdown fashion, 1 mile warmdown, stretch.

Tuesday 12/11/07   3:15 PM to 4:45 PM  Drills, core, speed ladder, Monday racers - 40 minute recovery run, those who did not race Monday will run to Truman Pkwy, run 6 X 200 yards with a walk/jog recovery, run back to the track, do jump rope, stretch.

Wednesday 12/12/07   3:15 PM to 4:45 PM  Drills, 1 mile warmup on the field loop, experienced runners - 4 x 1 mile cruise intervals with a 1 minute rest, new runners - 3 x 1 mile cruise intervals with a 1 minute rest, stretch.

Thursday 12/13/07   3:15 PM to 4:45 PM  Drills, core, speed ladder, Saturday (last Saturday and this coming Saturday) racers - 40 minute recovery run, Monday racers - run to Truman Parkway, run 6 x 200 yards with a walk/jog recovery, run back to the track, all do jump rope, stretch.

Friday 12/14/07   2:15 PM to 3:45 PM  Drills,  this Saturday racers - 30 minutes easy, Monday racers - 40 minute recovery run, last Saturday racers -1 mile warmup, 5 x 400 meters in cutdown fashion, starting at 2 mile pace and ending at mile pace, 1 mile warmdown, stretch.

Saturday 12/15/07   Meet in NYC.  All others should do a long run sometime over the weekend on their own, or get together with a teammate for a long run. 

     For those who can, try to do a morning run once or even twice during the week, preferably not on recovery days.   Questions, call Coach Eden 410-266-9304 home or 410-703-9456 cell.

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Meet tomorrow

There's a makeup meet at the PG Sports and Learning Center tomorrow, to make up for the canceled meet last week.  If you did not race on Saturday and are not going to the New York meet on December 15th ( those who are going already know about it), you should go to the meet on Monday.  The bus will leave the basketball gym end of the school at 2:30 PM.  Mary and Kathryn Howser and Coach Brown will be in charge of who runs which event.  I recommend that everyone run 2 races - talk with the people listed above about which races to run and when to warmup.  If you are not going to the meet, use the library as a study hall until 3 PM and then meet Coach Ford at the track for the workout I'll email out in a little while.  Coach Eden

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Training today

If we have practice today, I'll see you there. If practice is canceled today, run on a treadmill if you have access to one or cross train on a bike or elliptical or rowing machine or anything you can access. Do a 30 to 40 minute workout, trying an increased speed or resistance for up to 1 minute at a time up to 6 times during the workout. If you have no access, get ahead on your schoolwork. Coach Eden

Thank you!

Thank you all so much for the kind card and gift certificate - I can't wait to use it :)  I thoroughly enjoyed coaching each and everyone of you and will miss being a part of the panther family! Looking forward to see you guys on the track and wish you guys the best of luck with the upcoming season!
              Amanda

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Re: Training this week.

Don't forget that the sports banquet is tomorrow, Dec. 3 at 7:00.

-Kathryn

Sent: Sunday, December 02, 2007 9:00 PM

Subject: Training this week.

This week we'll run most of the runners in the meet at the PG Center on Wednesday. Several runners will be running in meets on the next two Saturdays. No one will be running in more than 1 of these 3 meets. We'll discuss who will run in which meet at practice on Tuesday, as well as designating who will run which races on Wednesday.

Monday 12/3/07 3:15 PM to 5 PM Drills, Stephen Guth/ Nathan Bickell/ Christian Smooth/ Camilla Henriksen/ Casey O'Brien - 1 mile warmup on the field loop, 5 x 600 meters and 3 x 800 meters with a 1 minute rest at cruise interval pace, 1 mile warmdown, stretch. Everyone else - 1/2 mile (new runners) to 1 mile (experienced runners) warmup, 5 x 600 meters with a 1 minute rest at cruise interval pace, 1/2 to 1 mile warmdown, stretch.

Tuesday 12/4/07 3:15 PM to 5 PM Drills, core, speed ladder, Stephen Guth/ Nathan Bickell/ Christian Smooth/ Casey O'Brien/ Camilla Henriksen - 1 mile warmup on the field loop, 4 x 400 meters starting every 5 minutes - this is a cutdown workout starting at 2 mile pace and finishing at mile pace, 1 mile warmdown, jump rope, stretch. Everyone else - 30 minute easy run, jump rope, stretch.

Wednesday 12/5/07 3:15 PM to 5 PM Stephen Guth/ Nathan Bickell - Movement prep, 1 mile warmup on the field loop, 3 mile tempo run in cutdown style on the field loop, start around 6:30 mile pace and finish around 6:10 pace, 1 mile warmdown, stretch. Christian Smooth/ Camilla Henriksen/ Casey O'Brien - Movement prep, jog to the Truman Parkway hill, run the full length of the hill from the 400 yard mark to the intersection at the top of the hill four times at about 80 seconds for the first 400 yards for Christian and about 95 to 100 seconds for the first 400 yards for Casey and Camilla, recovery is a slow jog down the hill (not a walk), jog back to the track for recovery, stretch. Everyone else - track meet.

Thursday 12/6/07 3:15 PM to 5 PM Drills, core, speed ladder, everyone who raced Wednesday and Christian/ Camilla/ Casey - 40 minute recovery run, stretch. Stephen Guth/ Nathan Bickell - 1 mile warmup on the field loop, 6 x S curve with a walking recovery down the hill, 1.5 mile warmdown, stretch.

Friday 12/7/07 2:15 PM to 4 PM Drills, Stephen Guth/ Nathan Bickell - 30 minute easy run, stretch. Everyone else - 2.5 mile (new runners) to 3.5 (experienced runners) tempo run on the field loop in cutdown fashion - target times will be given, 1/2 mile (new runners) to 1 mile warmdown, stretch.

Saturday 12/8/07 9 AM to 10:45 AM Movement prep, core, long run, stretch. Drinks/ energy bars. Stephen Guth/ Nathan Bickell - race.

Sunday 12/9/07 I recommend that Stephen and Nathan do an easy 40 minute recovery run on their own.

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Training this week.

     This week we'll run most of the runners in the meet at the PG Center on Wednesday.  Several runners will be running in meets on the next two Saturdays.   No one will be running in more than 1 of these 3 meets.  We'll discuss who will run in which meet at practice on Tuesday, as well as designating who will run which races on Wednesday. 

Monday 12/3/07   3:15 PM to 5 PM    Drills,  Stephen Guth/ Nathan Bickell/ Christian Smooth/ Camilla Henriksen/ Casey O'Brien - 1 mile warmup on the field loop, 5 x 600 meters and 3 x 800 meters with a 1 minute rest at cruise interval pace, 1 mile warmdown, stretch.  Everyone else - 1/2 mile (new runners) to 1 mile (experienced runners) warmup, 5 x 600 meters with a 1 minute rest at cruise interval pace, 1/2 to 1 mile warmdown, stretch.

Tuesday 12/4/07   3:15 PM to 5 PM   Drills, core, speed ladder, Stephen Guth/ Nathan Bickell/ Christian Smooth/ Casey O'Brien/ Camilla Henriksen - 1 mile warmup on the field loop, 4 x 400 meters starting every 5 minutes - this is a cutdown workout starting at 2 mile pace and finishing at mile pace, 1 mile warmdown, jump rope, stretch.   Everyone else - 30 minute easy run, jump rope, stretch.

Wednesday  12/5/07  3:15 PM to 5 PM   Stephen Guth/ Nathan Bickell - Movement prep, 1 mile warmup on the field loop, 3 mile tempo run in cutdown style on the field loop, start around 6:30 mile pace and finish around 6:10 pace, 1 mile warmdown, stretch.  Christian Smooth/ Camilla Henriksen/ Casey O'Brien - Movement prep, jog to the Truman Parkway hill, run the full length of the hill from the 400 yard mark to the intersection at the top of the hill four times at about 80 seconds for the first 400 yards for Christian and about 95 to 100 seconds for the first 400 yards for Casey and Camilla, recovery is a slow jog down the hill (not a walk), jog back to the track for recovery, stretch.  Everyone else - track meet.

Thursday  12/6/07   3:15 PM to 5 PM  Drills, core, speed ladder, everyone who raced Wednesday and Christian/ Camilla/ Casey - 40 minute recovery run, stretch.   Stephen Guth/ Nathan Bickell - 1 mile warmup on the field loop, 6 x S curve with a walking recovery down the hill, 1.5 mile warmdown, stretch.

Friday  12/7/07   2:15 PM to 4 PM   Drills, Stephen Guth/ Nathan Bickell - 30 minute easy run, stretch.  Everyone else - 2.5 mile (new runners) to 3.5 (experienced runners) tempo run on the field loop in cutdown fashion - target times will be given, 1/2 mile (new runners) to 1 mile warmdown, stretch.

Saturday 12/8/07   9 AM to 10:45 AM  Movement prep, core, long run, stretch.  Drinks/ energy bars.    Stephen Guth/ Nathan Bickell - race.

Sunday 12/9/07  I recommend that Stephen and Nathan do an easy 40 minute recovery run on their own.

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Saturday's workouts

      I've asked everyone to do a 20 to 30 minute run in the morning on their own on Saturday.  If any of the new runners are sore or exhausted, they can just do the afternoon workout.   We'll meet at the track at 2 PM and will be finished by 4 PM.  Several runners can't make the 2 PM practice.  If you can't come, do a workout on Saturday or Sunday that is similar to the hill workout we'll be doing, or at least do a 30 to 45 minute run with some hard 30 to 60 second runs during the run, and stretch and do the core routine.  Questions, call Coach Eden 410-266-9304 home 410-703-9456 cell.

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Training this week 11/26/07 to 12/1/07

      This week we'll run cruise intervals on Monday, hills on Tuesday, a tempo run on Wednesday, a recovery day on Thursday, a long run on Friday, and on Saturday we'll do a double workout - 30 minutes easy in the morning and a hill workout in the afternoon.  I want all the Blue Team runners to do one morning run during the week, for 30 minutes.  I know this is difficult because of the school's starting time but I also know if we can get in 2 double workouts per week we will be stronger and faster.  Try to avoid Thursday this week because Thursday is a recovery day, but also look at your school workload to avoid a day when an important assignment or test is due.  If you have access to a treadmill, use it.  If not, running in your neighborhood or at a nearby school or park may work.  I know there may be transportation or safety issues, and it may not be possible to do this, but I want everyone to see if they can make this work.

Monday 11/26/07  3:15 PM to 4:45 PM   Movement prep, 1 mile warmup on the field loop, Blue Team - 5 x 1200 meters at designated paces (see Coach Ford for your target time) with a 1 minute rest,  Maroon Team - 3 x 800 meters (see Coach Ford for target times) with a 90 second rest interval, 1 mile warmdown, stretch.

Tuesday  11/27/07   3:15 PM to 4:45 PM    Movement prep, core, speed ladder, run the field loop counter clock wise and run down to S curve, run S curve repeats ( Blue Team - 5, Maroon Team - 3) with the rest interval being a walk down the hill - start the runs at the lowest point as you approach S curve and finish at the intersection with the Woodchip trail.   Warmdown will be to run back to the track, get a drink, and jog 1 mile on the track or field loop.  Stretch.

Wednesday  11/28/07   3:15 PM to 4:45 PM  Movement prep, 1 mile warmup on the field loop, 3 mile tempo run on the field loop, 1 mile warmdown, stretch.

Thursday  11/29/07    3:15 PM to 4:45 PM   Movement prep, core, 40 minute easy recovery run, stretch.

Friday  11/30/07   2:15 PM to 4 PM   Movement prep, Long Run, stretch.

Saturday  12/1/07     30 minute easy morning run - we'll discuss whether it's better to do this on your own or as a group,  2 PM to 4 PM - Movement prep, core, easy run to the Truman Pkwy hill, Blue Team - 6 runs on the hill - alternating 200 yards and 300 yards - easy jog down the hill is the rest interval, Maroon Team  - 4 runs as described for the Blue Team, easy run back to school for warmdown, stretch, jump rope.  Energy bars and drinks will be provided.

Any questions, call Coach Eden 410-266-9304 home or 410-703-9456 cell.

Will, I'd like to get jump rope and speed ladder in twice per week - any suggestions on the best way to do that?

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Re: End of Season XC Party

Kathryn and I seem to have an extra pair of the new amazing XC sweatpants size small. If anyone lost or misplaced them email us back and we will bring them to the party!

Thanks

Mary

 

-------------- Original message --------------
From: Bobby Scott <scottygrow@yahoo.com>

      Everyone is invited to my house on Sunday, November 25th, for an end of a very successful season party, from 6 PM to 8 PM.  Your ticket to this party is your uniform (if you haven't given it to me already) and I must get the long sleeved shirts given out for the state meet as well.   Weather permitting, we'll do a bonfire.   I'll provide the main course - spaghetti and meatballs - and would ask everyone to bring either drinks, bread, a fruit or lettuce salad, or a dessert ( smores if you want them).   Questions, call me 410-266-9304 home or 410-703-9456 cell.    Coach Eden

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Training this week 11/19/07 to 11/23/07

       This week we'll have practices at 2:30 PM on Monday, Tuesday, Wednesday, and Friday but no practices on Thursday or Saturday.   Those athletes who will be out of town should try to run workouts similar to the ones scheduled, or at least run from 15 to 40 minutes on 5 of the 7 days of the week - depending on your conditioning level.  New runners should run for 15 minutes, experienced runners should go for 40 minutes.  For experienced runners, this is a great week to try out double workouts, with a morning run of 30 minutes and afternoon workouts as scheduled - see the workout schedule for days you should try this. 
       We have a number of new runners, whose workouts will be shorter and less intense than those of the experienced runners.  The schedule will list workouts for the Blue Team, which will be the experienced runners, and the Maroon Team, which will be new runners.
       We do core exercises and stretching in which it is helpful to have a towel.  I don't have enough towels for the entire team, so please bring a towel which we will store in bins under the stadium.  You can take your towel home for washing as you see fit.
      
Monday 11/19/07  2:30 PM to 4 PM   Drills, core, Blue Team - 50 minute progression run - first 5 minutes easy, next 20 minutes medium effort, next 15 minutes comfortably hard, last 10 minutes medium effort as a warmdown, after the run we'll do jump rope and stretch.  Maroon Team - 15 to 20 minute run, jump rope and stretch.

Tuesday 11/20/07  AM - on your own - Blue Team - 30 to 40 minute run -easy to medium effort.   2:30 PM to 4 PM   Drills, jog through New Trail to the hill on Truman Pkwy, Blue Team - 6 x 200 meters with easy jog back to the start, Maroon Team - 3 x 200 meters with 200 meter walk back to the start, jog back to AHS, stretch.

Wednesday 11/21/07   2:30 PM to 4 PM  Drills, core, speed ladder, Blue Team - 50 minute progression run as described for Monday, stretch. Maroon Team - 15 to 20 minute run, stretch.

Thursday 11/22/07  Happy Thanksgiving !  Sleep late and run (Blue Team for 40 minutes, Maroon Team for 20 minutes) before the big meal - if you run you'll feel better and enjoy the meal more.

Friday 11/23/07  AM - on your own - Blue Team - 30 to 40 minute run - easy to medium effort.   2:30 PM to 4 PM  Drills, core, Blue Team - 1 mile warmup on the field loop, 6 x 400 meters working from 2 mile race pace down to 1 mile race pace, starting a 400 every 5 minutes, 1 mile warmdown.  Maroon Team - 800 meter warmup, 3 x 400 meters at a moderate effort, starting a 400 every 5 minutes, 800 meters warmdown, walk on track until Blue Team finishes their workout.  Everyone will stretch together.

Saturday 11/24/07  No official practice.  I recommend you get in a long run sometime during the weekend.  This should be 20 to 25 minutes for the Maroon Team and 60 to 75 minutes for the Blue Team.  Do core, 45 seconds per position, once during the weekend.

      Any questions, call Coach Eden at 410-266-9304 home or 410-703-9456 cell.

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End of Season XC Party

      Everyone is invited to my house on Sunday, November 25th, for an end of a very successful season party, from 6 PM to 8 PM.  Your ticket to this party is your uniform (if you haven't given it to me already) and I must get the long sleeved shirts given out for the state meet as well.   Weather permitting, we'll do a bonfire.   I'll provide the main course - spaghetti and meatballs - and would ask everyone to bring either drinks, bread, a fruit or lettuce salad, or a dessert ( smores if you want them).   Questions, call me 410-266-9304 home or 410-703-9456 cell.    Coach Eden

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Suggested training this week.

       Congratulations to the XC team on an excellent season!    I was very pleased with the effort and focus the team showed, and the amount of improvement over the season was impressive!   A week off is deserved by all.   For the boys who've already had a week off or anyone else who wants to train this week, consider the workouts we'll start indoor with.   I plan for us to do 2 progression runs (where you start at an easy pace and speed up as you go further into the run - starting at 50 minutes) per week, 3 "recovery" days that will include movement prep, a 40 minute run with 4 x 400 meters in cutdown fashion with a 3 to 4 minute jogging rest and starting at 2 mile pace and ending at mile pace followed by core and stretching, and a long run of 60 to 70 minutes on Saturday.  The progression runs should be alternated with the recovery runs.  Even if you want to increase your weekly mileage, keep it around 40 miles this week and increase it by 10% per week at the most.
       I'll see you on Thursday when indoor track starts.  I have someone's running gloves from the girls' race and Kelsey's watch, so see me to get them back.   If you need the whole week off, that's fine and we'll see you the following week at indoor track practice.  Any questions, call Coach Eden at 410-266-9304 home or 410-703-9456 cell.

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Re: A few notes

Web page with the race results is

http://www.mpssaa.org/assets/fallsports/boysxcountry/3AG.HTML

Dear all:

A few notes about the state meet.

1) On the girls side, we are going to need to rearrange a few uniforms so everyone has one to race and everyone has one that fits. People in spots 8-10, please bring your uniform with you to states that day.

2) There will be no dinner/party at Coach Eden's on Saturday night. Stay tuned for the 'rain date'.

3) If you need a ride to the state meet, please contact one of the coaches immediately.

Lastly, 4) Check out www.runningmaryland.com to see a course preview for the state meet course.

Best wishes,

Erik

Re: A few notes

by accident i took someone else's blue annapolis cross-country bag that has tan pants and a white under armour shirt in it and i left my bag at the track. my bag doesn't have lettering on it and it has jeans, black flats, my under armor shirt i need for tomorrow, and two tank tops inside! did anyone take it??????
thanks,
-erin

Dear all:

A few notes about the state meet.

1) On the girls side, we are going to need to rearrange a few uniforms so everyone has one to race and everyone has one that fits. People in spots 8-10, please bring your uniform with you to states that day.

2) There will be no dinner/party at Coach Eden's on Saturday night. Stay tuned for the 'rain date'.

3) If you need a ride to the state meet, please contact one of the coaches immediately.

Lastly, 4) Check out www.runningmaryland.com to see a course preview for the state meet course.

Best wishes,

Erik

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Re: A few notes

by accident i took someone else's blue annapolis cross-country bag that has tan pants and a white under armour shirt in it and i left my bag at the track. my bag doesn't have lettering on it and it has jeans, black flats, my under armor shirt i need for tomorrow, and two tank tops inside! did anyone take it??????
thanks,
-erin

Dear all:

A few notes about the state meet.

1) On the girls side, we are going to need to rearrange a few uniforms so everyone has one to race and everyone has one that fits. People in spots 8-10, please bring your uniform with you to states that day.

2) There will be no dinner/party at Coach Eden's on Saturday night. Stay tuned for the 'rain date'.

3) If you need a ride to the state meet, please contact one of the coaches immediately.

Lastly, 4) Check out www.runningmaryland.com to see a course preview for the state meet course.

Best wishes,

Erik

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A few notes

Dear all:

 

A few notes about the state meet.

 

1) On the girls side, we are going to need to rearrange a few uniforms so everyone has one to race and everyone has one that fits. People in spots 8-10, please bring your uniform with you to states that day.

 

2) There will be no dinner/party at Coach Eden's on Saturday night. Stay tuned for the 'rain date'.

 

3) If you need a ride to the state meet, please contact one of the coaches immediately.

 

Lastly, 4) Check out www.runningmaryland.com to see a course preview for the state meet course.

 

Best wishes,

Erik

RE: important

Hey everyone!
This is Montana.

I just wanted to know if anyone could give me a ride to and from bull run
this weekend. I'd be willing to meet up with someone just about anywhere
that works for them. Please call or e-mail me asap if you are able to give
me a ride, my phone number is 410-349-0945.

Thank you,
Montana Geimer

important

Hi all,

Kathryn asked me to send this e-mail out. The team captains are collecting money
for coaches' gifts. They would like everyone on the team to contribute by
bringing $5 to Lindsey, Kathryn, or Christian BY FRIDAY AT THE LATEST.

If anyone knows Connor's e-mail (or anyone else that's not on the e-mail list
above) please forward this to them.

Thanks!
Kelsey

AHS XC County Meet Photos

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Training this week

      This week we'll do some pace and speed work each day through Thursday, take it easy on Friday, and then run great races on Saturday at States!  

Monday 11/5/07   3:15 PM to 4:45 PM   Movement Prep, 1 mile warmup on the field loop, 4 x 400 meters at 2 to 3 mile pace (starting a 400 every 5 minutes) as a cutdown workout, then 2 x 200 meters at mile pace (jogging 200 meters for recovery), 1 mile warmdown on the field loop, stretch.

Tuesday   11/6/07   3:15 PM to 4:45 PM   Movement Prep, Core, 1 mile warmup on the field loop, 3 x 400 meters at 2 to 3 mile pace (starting a 400 every 5 minutes) as a cutdown, then 3 x 200 meters at mile pace ( 200 meter jog recovery), 1 mile warmdown on the field loop, stretch.

Wednesday 11/7/07   3:15 PM to 4:45 PM  Movement Prep, Jump rope, 1 mile warmup on the field loop, 2 x 400 meters at 2 mile pace ( 5 minutes apart),  3 x 200 meters cutdown around mile pace ( 200 meter jog recovery), 1 mile warmdown on the field loop, stretch.

Thursday  11/8/07   3:15 PM to 4:30 PM  Movement Prep, Core, Speed ladder, 1 mile warmup on the field loop, 1 x 400 meters at 2 mile pace, 3 x 200 meters cutdown around mile pace (200 meter jog recovery throughout), 1 mile warmdown on the field loop, stretch.

Friday  11/9/07   2:15 PM to 3:15 PM   Movement Prep,  20 minute run, stretch.

Saturday  11/10/07  State Championships - Hereford High School - the meet starts at 9AM,  I cannot find our starting times right now but will put out an email later this week.    Questions, call Coach Eden 410-266-9304 home 410-703-9456 cell.

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