TO-DO List for Student-Athletes: 

1. Complete your Athlete Log

2. Do PreHab exercises/routines 2-3x per week (4-6x per week if you are feeling achy or coming back from an injury)

MONDAY 

3:00-6:00pm Practice at Gale Woods Farm

3:00pm Mini-Bus leaves De

*Assuming the normal suspects are self-driving, I think we'll have enough room on the bus for a little over half the team*

It's about a 40 minute drive from De, so we should all arrive by 3:45pm

5:30(ish)pm Depart Gale Woods 

TUESDAY 

7:00-7:45am Strength Training 

I think we can start in the Gym for Warm-Ups then head into the weight room

3:45-5:15pm Practice at Founder's Park

WEDNESDAY 

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

THURDSAY - Thundering Royal Elk Invite at Prairie Park in Otsego

Click HERE for Race Line-Ups

Course MAP

***Families - if we can get these last few snack sign-ups covered that'd be a huge help

2:00pm Dismissal

2:15pm Bus leaves from the back of school

4:15pm: Boys JV 

4:50pm: Girls JV 

5:20pm: Boys Varsity 

5:45pm: Girls Varsity 

6:10pm: Awards Ceremony (Top 10)

6:30pm: Bus departs course back to De

FRIDAY

7:30-9:15am Morning Practice at Founder's Park

SATURDAY 

9:00am Captains Practice at BOOM ISLAND - Long Run Day

SUNDAY

Complete rest day

TOTAL WEEKLY MILEAGE (Approximate): 

L1: 18-25 miles

L2: 25-31 miles

L3: 32-36 miles

L4: 37-45 miles