Schedule for week 7:
This week will be a high mileage week…with next week being a low mileage week due to our league meet and Clovis Invite
Monday, September 25—4 to 5:30 pm
8 laps warmup/drills
Ladder workout in groups: 1600, 1200, 800, 400, 200—drop 10-15 sec. per distance—start with pace can run
Core/stretch
Tuesday, September 26—4-5:30 pm
Long run—easy on way out…throw in 30 sec surges every 5 minutes on way back.
Strides upon return
Wednesday, September 27—3-5:30 pm
Varsity+ to Tilden—6-8 800 tempo loops—parent drivers needed
Rest of group—to recycle center for hill repeats.
Thursday, September 28—6-9 pm—be there by 5:30pm…..
Long run-- Long run—easy on way out…throw in 30 sec surges every 5 minutes on way back.
Friday, September 29th --3-5:30 pm—
Varsity and some JVs only—to Cesar Chavez—parent drivers needed
Others: 3pm—weight room; stairs
Saturday, September 30th —OFF—run “easy” 1 hour on own
Schedule for Week 8:
Monday, October 2nd—4 to 5:30 pm
8 laps warmup
Turnover drills
Review league meet for tomorrow
Tuesday, October 3rd—2:15 to about 6 pm—1st league meet with El Cerrito and Richmond (everyone is expected to attend and race!)
Parent drivers will pick up at 2:15 pm in front of gym lobby on Thousand Oaks. Be in uniform and running shoes ready to go.
Locker rooms will be locked, so be sure to have uniform and running shoes with you during day.
Parent volunteers needed as course monitors; also could use some snacks/water.
Wednesday, October 4th—3-5:30 pm
Critique our races from yesterday
Shakedown run
Thursday, October 5th—4-5:30 pm
2s and 4s for all
Friday, October 6th --3-5:30 pm—
Clovis group leaves at 8am for Fresno/Clovis
Rest of team—weight room at 3 pm; followed by front lobby stairs—ladder or run on own. TBD.
Saturday, October 7th—Clovis Invite
Leave hotel at 5:30 am
Girls: 7:15 am start
Boys: 8:05 am start
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