ISLANDERS XC

Schedule for September 8-12

MONDAY

NO ORGANIZED PRACTICE 

Take a 20-40 minute easy run, ending with 4 x 20s strides on your own 

Adding in a PreHab Routine would be a good idea

TUESDAY

3:30-6:00pm Practice at  Founder's Park

• 3:30-5:00pm: Running workout 

• 5:15- 6:00pm: Strength Training 

WEDNESDAY 

3:30-5:30pm Practice at Founder's Park 

• Easy run + post-run strength + mini-bands

• Classrooom session - team goals + meet prep

THURSDAY - PEACH RUN at Fridley High School Varsity Field

Click Here for the Course Map

2:15pm Dismissal

2:30pm Depart from De (Mauricio is driving on Bus 16)

4:00pm 9th Girls Race

4:25pm 9th Boys Race

4:50pm 10-12 Girls Race

5:15pm 10-12 Boys Race

5:50pm Awards on the Hill 

6:20pm Depart course

***Get your cool-down miles in sooner rather than later - catch your breath, change your shoes, regroup, but don't spend a ton of time at team camp before cooling down

FRIDAY - 3:15PM NUTRITION TALK

3:15-4:45pm Nutrition Talk in Mr. Rasmussen's room 

SATURDAY 🥞🥞🥞

8:30am Pancake Long Run at Cece's!