This week we'll do a recovery workout on Monday, repeat 400's on the track on Tuesday, a short speed and hill workout on Wednesday, and run in the Knight's Invitational on Friday. Please note the slightly later pickup time on Monday to allow us to finish in the weight room.
Monday 9/10/07 3:15 PM to 5:30 PM Movement prep, Core, Drills, Jump rope, Speed ladder, 40 minute run, weights/rollers, stretch.
Tuesday 9/11/07 3:15 PM to 5:15 PM Movement prep, 1 mile warmup on the field loop, 12 x 400 meters at goal race pace (you'll be given target times) with a 30 second rest, 1 mile warmdown on the field loop, stretch.
Wednesday 9/12/07 3:15 PM to 5:15 PM Movement prep, Core, Drills, Jump rope, Speed ladder, 1 mile warmup on the field loop, 2 x 200 meters cutdown, 2 x S curve, 1 mile warmdown, weights/rollers, stretch.
Thursday 9/13/07 3:15 PM to 4:30 PM Movement prep, 30 minute easy run, stretch.
Friday 9/14/07 Knight's Invitational at Baybrook Park - 4 PM Varsity Girls, 4:40 PM Varsity Boys, 5:20 PM Girls B Race, 6 PM Boys B Race. Directions - take I-97 North to Exit 17B (I-695 East), take I-695 East to Exit 3A (Ordinance Rd/Ritchie Hwy), take Ritchie Hwy North (MD-2N), turn right onto Church St, after about 1.25 mile the park will be on the left.
Saturday 9/15/07 8AM to 10 AM Movement prep, Core, Drills, Speed ladder, Jump rope, 40 minute recovery run, stretch.
It was great to have the drinks and oranges at the meet last week. If families wish to bring drinks, I think 2 families bringing coolers per meet would be plenty. Please let me know if you wish to do this, so we don't have too many volunteers at a given meet. Also, check the schedule and if you wish to host a prerace dinner, let me know. I'll put out a list of who's doing what.
Future meets- 9/14/07 Knights Invitational, 9/19/07 - 6 team meet at Southern HS, 10/6/07 - Doc Jones Invitational at Annapolis HS, 10/26/07 - AA County Championships at South River HS, 11/1/07 - Regional Championships at Centennial HS, 11/10/07 State Championships at Hereford HS. The Henriksens have volunteered to host a dinner the night before the County Championships.
Questions? Call Coach Eden 410-266-9304 home and 410-703-9456 cell.
Monday 9/10/07 3:15 PM to 5:30 PM Movement prep, Core, Drills, Jump rope, Speed ladder, 40 minute run, weights/rollers, stretch.
Tuesday 9/11/07 3:15 PM to 5:15 PM Movement prep, 1 mile warmup on the field loop, 12 x 400 meters at goal race pace (you'll be given target times) with a 30 second rest, 1 mile warmdown on the field loop, stretch.
Wednesday 9/12/07 3:15 PM to 5:15 PM Movement prep, Core, Drills, Jump rope, Speed ladder, 1 mile warmup on the field loop, 2 x 200 meters cutdown, 2 x S curve, 1 mile warmdown, weights/rollers, stretch.
Thursday 9/13/07 3:15 PM to 4:30 PM Movement prep, 30 minute easy run, stretch.
Friday 9/14/07 Knight's Invitational at Baybrook Park - 4 PM Varsity Girls, 4:40 PM Varsity Boys, 5:20 PM Girls B Race, 6 PM Boys B Race. Directions - take I-97 North to Exit 17B (I-695 East), take I-695 East to Exit 3A (Ordinance Rd/Ritchie Hwy), take Ritchie Hwy North (MD-2N), turn right onto Church St, after about 1.25 mile the park will be on the left.
Saturday 9/15/07 8AM to 10 AM Movement prep, Core, Drills, Speed ladder, Jump rope, 40 minute recovery run, stretch.
It was great to have the drinks and oranges at the meet last week. If families wish to bring drinks, I think 2 families bringing coolers per meet would be plenty. Please let me know if you wish to do this, so we don't have too many volunteers at a given meet. Also, check the schedule and if you wish to host a prerace dinner, let me know. I'll put out a list of who's doing what.
Future meets- 9/14/07 Knights Invitational, 9/19/07 - 6 team meet at Southern HS, 10/6/07 - Doc Jones Invitational at Annapolis HS, 10/26/07 - AA County Championships at South River HS, 11/1/07 - Regional Championships at Centennial HS, 11/10/07 State Championships at Hereford HS. The Henriksens have volunteered to host a dinner the night before the County Championships.
Questions? Call Coach Eden 410-266-9304 home and 410-703-9456 cell.
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