Weekly Schedule CC 2019

Week 8

Mon, Sep 30th - 1000s at Sleepy Hollow

Tue, Oct 1st - Easy run, legs, core

Wed, Oct 2nd - Easy run, Spartan XC Game #5

Thur, Oct 3rd - 30/30s at Oakwood

Fri, Oct 4th - 20 min and strides, Spartan XC Game #6 (Meet in Coach Gerber's room)

Sat, Oct 5th - Swain Invite **Leave Simley at 7:00 a.m.**

Girls Jr. High 3000 at 10:00 a.m.

Boys Jr. High 3000 at 10:25 a.m.

Girls AA JV 5k at 11:30 p.m.

Boys AA JV 5k at 12:40 p.m.

Girls AA Varsity 5k at 1:50 p.m.

Boys AA Varsity 5k at 2:55 p.m.

Dinner at Miller Hill Mall after the meet. Leave Duluth at 6:00 p.m. and return to Simley around 8:30

Week 7

Mon, Sep 23rd - 30/30s at Oakwood Park

Tue, Sep 24th - Easy run, legs, cores

Wed, Sep 25th - 20 min and strides, Meet in Coach Gerber's Room

Thur, Sep 26th - Osseo Invite at Elm Creek Park, Maple Grove. Athletes excused at 1:20, bus leaves at 1:40.

Girls JV 5k at 4:00 p.m.

Girls Varsity 5k at 4:35 p.m.

Boys Varsity 5k at 5:05 p.m.

Boys JV 5k at 5:30 p.m.

Coed MS 2.5k at 6:00 p.m.

Awards - 6:20

Fri, Sep. 27th - Easy run, legs, core, Spartan XC Team Cheer Competition

Sat, Sep. 28th - Long run at Lebanon Hills at 9:00 a.m.

Week 6

Mon, Sep 16th - Tempo Run. Be ready for the humidity and warmth

Tue, Sep 17th - Easy run, core, legs, and lift

Wed, Sep 18th - 400s at Oakwood Park

Thu, Sep 19th - Easy run, legs, core

Fri, Sep 20th - Pre-Meet

Sat, Sep 21st - Milaca Mega Meet. Bus leaves at 7:30 a.m. Races start at 10:00 a.m.

Week 5

Monday, Sep. 9th - Meet in Coach Gerber's room for team goals, Pre-Meet

Tuesday, Sep. 10th - Metro East Conference Preview at St. Croix Bluffs - Students excused at 2:25, bus leaves at 2:40.

Jr. High 2k Race at 4:00

Girls 5k at 4:20

Boys 5k at 5:00

Wednesday, Sep. 11th - Picture Day, starting at 3:30 **NEED UNIFORMS TODAY!!! *Recovery run and legs afterward

Thursday, Sep. 12th - Hills

Friday, Sep. 13th - Easy run, core

Saturday, Sep. 14th - Long run at Lebanon Hills, Schulze Lake Beach at 9:00 a.m.

Week 4

Monday, Sep. 2 - 30-50 minutes on own

Tuesday, Sep. 3rd - Mile repeats

Wednesday, Sep. 4th - Recovery run, legs, Kickball

Thursday, Sep. 5th - Easy run, core

Friday, Sep. 6th - Grove Threshold

Saturday, Sep. 7th - Long run at Lebanon Hills, Schulze Lake at 9:00 a.m., done by 10:30.

Weeks 2 and 3

Monday, Aug. 19th - Easy run, core

Tuesday, Aug. 20th - Tempo Run

Wednesday, Aug. 21st - Easy run, core **Locker hand out between 3:00-3:30**

Thursday, Aug. 22nd - Easy run, Spartan XC Game #3 - Kickball

Friday, Aug. 23rd - 1k Intervals Workout

Saturday, Aug. 24th - Long Run at Lebanon Hills. Meet at Schulze Lake Beach **9 a.m. start and end between 10-10:30 a.m.**

Sunday, Aug. 25th - Off

Monday, Aug. 26th - Meet in Coach Gerber's room in the High School (WA216) at 3:45 p.m for race strategy, CC videos, followed by 20 minutes and strides. **Uniform handout**

Tuesday, Aug. 27th - Austin Invite at Meadow Greens Golf Course, Austin, MN. Bus Departs Simley Athletic Entrance at 1:40, runners arrive at 1:20.

4:00 Mixed-Gender 4K.

4:30. Girls 5k

5:10 Boys 5k

5:40 New runners and Jr. High (1.5 Miles)

*Coach Gerber will announce who is running what race on Friday, Aug. 23rd

Wednesday, Aug. 28th - Easy run, core (Spartan XC Game #4)

Thursday, Aug. 29th - Hill Workout

Friday, Aug. 30th - Long Run at Lebanon Hills. Meet at Schulze Lake Beach **9 a.m. start and end between 10-10:30 a.m.**

Saturday-Monday, run twice on your own - 30-50 minutes each run

Week 1

Monday, Aug. 12th - 1st Day of Practice at 3:45. Meet at Track Concession Stand. Team Introductions and Easy Run.

Tuesday, Aug. 13th - Threshold Workout at the Grove.

Wednesday, Aug. 14th - Recovery run, core, Spartan XC Game #1

Thursday, Aug. 15th - Hills

Friday, Aug. 16th - Pre-Meet, 20 minutes and strides. Practice done by 5:00 p.m.

Saturday, Aug. 17th - Team Intrasquad Race - 1st Race at 4:00 p.m. on Simley Trails. All athletes must be at the Concession Stand at 3:00 p.m.

Sunday - Off.