Parents: 

• Sign-Up to bring a side, dessert, or drinks to our End of Season Banquet 

• Looking for pictures? Add photos to our 2024 Season Photo Album

More opportunities to support our team are on the Parent Page

TO-DO List for Student-Athletes This Week: 

• Complete your Athlete Log

• [Optional but recommended] Look over the data for Conference to prep:

  • Race scenario outline 

  • Overview of results from previous meets

• Apply to be a Captain for next season if you are interested

Reminders: 

• If you are going to miss practice or drive yourself to the meet, let Coach Bryn know in advance

• NO MORE PERSONAL DAYS can be used to focus on Conference and Sections (as outlined in our Athlete Expectations)

• EVERYONE COMPETES AT CONFERENCE. EVERYONE COMPETES AT A SECTION RACE. 

WEEK 10 Agenda

MONDAY

3:45-5:30pm XC Practice at Founder's Park 

5:30-6:15pm Team Dinner 

TUESDAY - Conference at Battle Creek Park

***OUT OF UNIFORM DAY - Wear your Team T-Shirts***

CLICK HERE FOR THE COURSE MAP

*****We will stay AS A TEAM for awards and AFTER AWARDS as it is our job to help with pavilion clean-up and we will take some Team Pictures*****

• • • 2:45pm - Dismissal

    • 3:00pm - Bus leaves for Battle Creek Park

    • 4:30pm - Boys Race

    • 5:10pm - Girls Race

    • 6:00pm - Awards 

    • 7:00pm - Bus departs course back to DeLaSalle

Cool-down and stretch as a TEAM after your races.  We WILL stay for awards and REGROUP AS A TEAM AFTER AWARDS to meet briefly and take some team pictures as this is a great opportunity to do so. EVERYONE SHOULD PLAN TO STAY AFTER THE MEET for a bit. 

WEDNESDAY 

2:45-4:30pm XC Practice at Founder's Park

THURSDAY 

8:00-9:30am XC Practice at Founder's Park - workout day

If you are unable to attend practice on October 17th the workout is 8 x 500m + 2 x 350m with equal rest (so if you run 500m in 2:13 you  would take 2:13 rest).  If you have a watch that measures distance, 500m would be around 0.31 miles and 350m would be 0.22 miles.  

If you aren't able to measure the distance, run 8 x 2 minutes at your 5k pace or effort level with 2 minutes walking rest, followed by 2 x 1 minute HARD with 2 minutes walking rest. 

Everyone should do a 5-10 minute warm-up, drills, and at least a 5 minute cool-down follwed by leg swings and stretching. 

Click Here for Workout Splits 

THURSDAY 

8:00-9:30am XC Practice at Founder's Park - workout day

If you are unable to attend practice on October 17th the workout is 8 x 500m + 2 x 350m with equal rest (so if you run 500m in 2:13 you  would take 2:13 rest).  If you have a watch that measures distance, 500m would be around 0.31 miles and 350m would be 0.22 miles.  

If you aren't able to measure the distance, run 8 x 2 minutes at your 5k pace or effort level with 2 minutes walking rest, followed by 2 x 1 minute HARD with 2 minutes walking rest. 

Everyone should do a 5-10 minute warm-up, drills, and at least a 5 minute cool-down follwed by leg swings and stretching. 

Click Here for Workout Splits 

FRIDAY 

NO ORGANIZED PRACTICE.  Get in a 20-40 minute easy run on your own. 

SATURDAY 

Complete rest day

SUNDAY

NO ORGANIZED PRACTICE.  Get it some easy mileage on your own, around 20-40 minutes.  Feel free to add in 4-6 strides afterwards.