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

Week 5: Albany High Cross Country 2017

Running News!!!

Talent Show Fundraiser set for September 21st
We will need help with this great event. If you or someone you know is willing to donate any prizes for our raffle…please let me know….in the past few years we have raffled off an Ipad, a GoPro and Fitbits. Our Captains will speak with everyone this week about this major fun-d raiser!

Lowell Invite Results are In!!

Congrats to our Cougars for a fine representation at the highly competitive Lowell Invite. This year five highly ranked teams from SoCal came up to give everyone a run for their money!

Our frosh boys were led by Kai Weiner, Alex Jung, Victor Zhang, Joshua Bernard-Pearl and Julian Johnson—with only about a 24 second gap from 1st to 5th!

Our Soph boys were led by Trevor Ryan, with an extremely fast time of 13:26. Joseph Doyle, Jakob Seidner and Ethan Chan PR’d from their 2016 times.

Leading the way for our varsity boys were Calder Abbott and

Week 4: Already a month into practice!!!!

1. Here is this week’s schedule…..

Sep 3

PHASE II:
Week 4:
Endurance/
Strength
Phases—more miles and hills!!

Sep 4

Labor Day:
OFF
Sep 5

Run to trails near El Cerrito Recycling center (1.6 miles)— 4-8 x 40 secs. hills
w/3-4m recov.
Back to track for strides (8). Sep 6

Core/stretch

Races--
Discuss strategy

Goal setting… Sep 7

JV-45 min. run.

Var—70 min. run

Strides Sep 8

Weight room

UNIFORMS Sep 9

LOWELL
INVITE @
GOLDEN GATE
PARK

BUS—leave at 7am

ACT test date

2. 1st Meet is this coming Saturday…bus leaves for Golden Gate Park at 7am from the high school---meet outside near lobby in front of gym—on Thousand Oaks. Be sure to bring water and snacks. There will also be a food booth, where you may purchase food/beverages/t-shirts. Also, be sure to dress for both hot and cold weather…All athletes must be in uniform before boarding the bus. Thanks for your cooperation. Entries