WILLMAR XC PRACTICES:WK: #9TECH
Date:Time:Location:Workout:
Monday:Oct 123:15 p.m.High SchoolExtended Pre-Meet
5-4-3 plus 4 x 200 builds
Done by 4:30-4:45
Tuesday:Oct 13St. Cloud Tech Meet: Trip sheet handed out on Monday
New course this yr..should be fun
Wednesday: Oct 143:15 High SchoolRecovery Sets
Team Pushups/Situps
Done by 4:45
Thursday: Oct 158:00 a.m.Popp’s RoadLong Distance Run with builds
Situps/pushups/stretch
Wear warm clothes!!!!
Done by 10:00
Friday:Oct 16AM Double: PoppsShake out run…2 (MS) 2.5 (G) 3 (B)
8:00 a.m.(does not take place of tonights workout)
**This is an “optional” double with pancakes/juice cooked
by Popp/Barb following run…yummy!!!
5:30 p.m.Popp’s RoadTelephone poles: Speed workout Done by 7:00
Saturday:Oct 178:00 a.m.RamblewoodShake out run… relaxed rotating
800’s—last Sat with everyone..
Treats
Done by 9:15
Sunday:Oct 18Take it off…alternate activities….enjoy
NOTES:
Monday: Pre-Meet
Tuesday: Conference at SAUK RAPIDS…details posted on web and on BB by locker room no later than Thursday. This is one of our two BIGGIES during season. Last year we won 3/6 Divisions…we want to beat that???? We want every runner there and racing!! Sartell, Alex, Brainerd, Rocori, Tech, others…We will have recovery sets on Wed night right after school followed by ice cream sundaes—last official practice for MS kids not going on to Lefty Wright/Sections. Practicing is “optional” if you think you are going to Nike in Nov.
- We have 13 practices counting Saturdays until Sections; hopefully another week after that. This week continues what we talked about last week…focus and build for the championship part of the yr!!!!!!!!!! Tech is the last warm-up before we enter the championship part of the season. CLC, SECTIONS, LEFTY WRIGHT (which is like sections for the kids who don’t compete there) ARE WHAT WE HAVE BEEN FOCUSED ON SINCE LAST FALL…AND THEN HOPEFULLY, STATE and NIKE!!!
- WARM CLOHES!!!!!!!!!!! Sweats, pants for sure, caps and hats/gloves…can always take something off if you get hot; once you get cold, the practices go downhill and the chance for injury/illness is that much more. NO EXCUSES!!!
- YES, IT IS IMPORTANT YOU MAKE THE PRACTICES OVER MEA! This is a varsity sport so you top kids need to plan accordingly with work/etc..; you can't expect to take 3 days off the week before conference/sections/state qualifying tournaments. Arrange work schedules now! And even if you are going places, you can still leave on Sat after the run. If you are running at sections, you are practicing over MEA! This was in our team handbook handed out at beginning of the year/picnic. Thursday: 8:00 a.m.; Friday 5:30 p.m.; Sat: 8:00 a.m.
- I never like going to Alex; hate that course but..it was a very good meet for us with excellent competition and hopefully, a confidence booster and another step towards helping us finish the season well.
- I felt you kids had a focused early part of week last week. Very few disappointments and lots of plusses. We crunched those tempo 800s! So many of you had awesome (even life time bests) races at Alex even if a little warm. Winning 2 divisions, a 2nd, a 3rd, and a 5th in a 25 school meet…wow. We have to build on that now.
- I did feel bad about:
- We had some kids who were ill or are injured…keep focusing on those little things to help get over that as much as possible. We need you to race!!!
- Only a couple of you had rough races at Alex or injuries that are holding you back. Just like we celebrate great things, we feel for you guys/girls too. But we are a team and the best thing about that is when we face any type of adversity, we are ready to fill in/step up..I saw a lot of that on Sat at Alex.
- I am hopingour tshirts, dri fits are in by conference—theyshould be.
- After the CLC Meet next Tuesday, we lose a lot of our team. Enjoy these last few days with each other. The season just flew by. We appreciate the gifts everyone of you bring.