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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Allison has invited you to view photos on Snapfish!

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		AHS XC Regionals 299 photos		Allison says... A few photos from Regionals. . .county meet and more to come soon!!       why Snapfish? we're the #1 online photo service top-quality prints at the lowest price - just 12¢ each create photo cards, books & more with your photos
Snapfish and the Snapfish logo are trademarks of the Hewlett-Packard Company. All rights reserved. Snapfish, 303 Second Street, South Tower, Suite 500 San Francisco, CA 94107.
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