SEPTEMBER PRACTICE SCHEDULE
2017 Riverside Rams Cross Country
Please note that locations and times are subject to change. If a change occurs the team will be notified (email blasts, remind text). If weather ( rain, heat, thunder/lightening) occurs please do not assume practice is canceled.
If you will not be able to attend practice, you must notify Coach DeGaetano and complete a running log while you are absent. Running logs can be found on the team page under team files. If you will be absent in addition to completing a running log, you will need to complete a days off slip, which can be found on the team page. The days off slip should be completed and turned in prior to you leaving. Please do not just tell the coaches that you will be absent during practice. Please note that athletes are allowed 3 unexcused absences. All athletes should review the attendance policy.
All runners need:
- Dressed to run
- Water bottle
- Watch with stop watch feature
- Light weights ( 2lbs- 10lbs)
Monday, September 4th
Happy Labor Day. No Scheduled practice.
All- 45 minute run on your own.
Tuesday, September 5th
Time/ Location: 4 25PM/ Meet Outside RHS – Bused to Oatlands, return to RHS by 7PM
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: Course plus Hill Workout (6 repeats)
Blue: Course plus Hill Workout (4 repeats )
Gray: Course plus Hill Workout (2 repeats)
Wednesday, September 6th
Time/ Location: 4 25PM/ RHS
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 7 miles moderate
Blue: 5-6 miles moderate
Gray: 4-5 miles moderate
Thursday, September 7th
Time/ Location: 4 25PM/ RHS
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 1000 meter repeats – 6-8 reps
Blue:1000 meter repeats – 5 reps
Gray: 1000 meter repeats – 3 reps
Friday, September 8th
Time/Location: 4 25PM/ RHS
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 40 minutes
Blue: 30 minutes
Gray: 30 minutes
Saturday, September 9th
Time/ Location: 7AM/Trailside Middle School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 8 miles
Blue: 6 miles
Gray: 4-5 miles
Sunday, September 10th
Rest day ( Bike, Hike, Swim)
Monday, September 11th
Time/ Location: 4 25PM/ Meet Outside RHS – Bused to Oatlands, return to RHS by 7PM
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: Course plus finishing pace workout x 5
Blue: Course plus finishing pace workout x 4
Gray: Course plus finishing pace workout x 3
All- Home Stretch Speed at conclusion of workout – Chase
Tuesday, September 12th
Time/ Location: 4 25PM/ RHS
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Race/ Meet Prep.
Red: 40 minutes
Blue: 30 minutes
Gray: 30 minutes
*Deli Italiano Run- Bring money for food. The run will end at Deli Italiano! Pasta Party!
Wednesday, September 13th
Time/ Location: Race Day! @Oatlands
Thursday, September 14th
Time/ Location: 4 25PM/RHS
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 5 recovery pace with 6-8 speed pushes
Blue: 4 recovery pace with 4-6 speed pushes
Gray: 3 recovery pace with 4 speed pushes
Friday, September 15th
Time/ Location: 6 15AM/ RHS
Whole Group: 30 minutes easy
Pasta Party in the evening at the Todd’s House!
Saturday, September 16th
Time/ Location: TBD/ Oatlands Invitational!!!!!
*All team members are expected to attend; those not racing will assist with various duties.
Sunday, September 17th
Rest day ( Bike, Hike, Swim)
Monday, September 18th
Time/ Location: 4 25PM/ Meet Outside RHS – Bused to Oatlands, return to RHS by 7PM
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: Fartlek 30 minutes – 60 seconds on 60 seconds off ( Course times 2, includes 15 warm-up/ cool- down)
Blue: Fartlek 20 minutes - 60 seconds on 60 seconds off
Gray: Fartlek 16 minutes – 60 seconds on 60 seconds off
Tuesday, September 19th
Time/ Location: 4 25PM/ RHS
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 60 minutes moderate
Blue: 50 minutes moderate
Gray: 40 minutes moderate
Wednesday, September 20th
Time/ Location: 4 25PM/ RHS
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: Flying 30s x 16
Blue:Flying 30s x 14
Gray: Flying 30s x 12
All- 20 minute cool down
Thursday, September 21st
Time/ Location: 4 25PM/ RHS
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 45 minutes moderate
Blue: 40 minutes moderate
Gray: 30 minutes moderate
Friday, September 22nd
Time/Location: 6 15AM/ RHS
Whole Group: 30 minutes easy
Pasta Party in the evening at the James House (Lilly James)!
Saturday, September 23rd
Time/ Location: TBD/ Loudoun County Championships- Woodgrove High School
Sunday, September 24th
Rest day (Bike, Hike, Swim)
Monday, September 25th
Time/Location: 4 25PM/ Meet Outside RHS – Bused to Oatlands, return to RHS by 7PM
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: Course plus 200 repeats x 10
Blue: Course plus 200 repeats x 8
Gray: Course plus 200 repeats x 6
Tuesday, September 26th
Time/Location: 4 25PM/ RHS
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch
Red: 40 minutes
Blue: 40 minutes
Gray: 30 minutes
Wednesday, September 27th
Time/ Location: Race Day! vs. Dominion High School Location and Time TBD
Thursday, September 28th
Time/ Location:4 25PM/ RHS
Whole Group:Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 4 miles plus 5th mile at specified pace
Blue: 3miles plus 4th mile at specified pace
Gray: 2 miles plus 3rd mile at specified pace
Friday, September 29th
Time/ Location: 6 15AM/RHS
Whole Group- 30 minutes easy
Pasta Party in the evening at the Logan’s house!
Saturday, September 30th
Time/Location: Octoberfest Invitational The Plains, VA
Sunday, September 31st
Rest day ( Bike, Hike, Swim)