FALCON XC 2011
WEEK 2/10
MONDAY--
(dugout-ballfields)
Day 69 of 76
Meet at the dugout on campus @ 2:00pm for attendance THEN
Carpool to the WOODINVILLE BALLFIELDS for:
INTERVALS--BRING WATER BOTTLES---(we will leave water bottles at the 400 or 800 finish)
W/U DRILLS AND STRETCH
1,2,3 X 400-800-1000 @ mile pace or the fastest pace you can hold for 5 minutes
recover as long as you need then jog back to start
C/D STRETCH WITH CAPTAINS
TOTAL MILEAGE= 3.5, 4.0,5.2 (2, 2.5, 3.75 @ RACE PACE)
TUESDAY
(on campus)
Day 68 of 76
PARENT MEETING @ 7:00PM in the gym
then, to Coach Ikebata's room, 333, for XC only
THE TEAM NEEDS PARENTS TO ATTEND!!!
Meet in Coach Ikebata's room @ 2:00pm for attendance and TEAM MEETING
THEN
W/U AND DYNAMIC DRILLS
Recovery Run
EZ Recovery Run---20, 30, 40 minutes near campus
Core in the Back Gym (whole team)
Weights 45% of max 2 sets of 20
TOTAL MILEAGE= 3.5, 4.5, 5+
WEDNESDAY
(on campus)
Day 67 of 76
Meet at the dugout @ 2:00PM for attendance
Race Prep
W/U
Drills
Dynamic Drills
Strides
Cadence
Starts
Finishes
C/D
Stretch with Captains
TOTAL MILEAGE= 3-4
THURSDAY
Day 66 of 76
2 mile TIME TRIAL @ MARYMOOR PARK
YOU MUST WEAR YOUR UNIFORM!!!!!
Meet at the dugout @ 2:00 Captains take attendance. Once Coach Ikebata excuses you, Carpool to the park.
All Falcons must stay to the end of all races and cheer.
Please plan enough time to help tear down the meet and put all supplies away.
We may not have enough parent support yet, so be sure to bring plenty of water, snacks and whatever else you might need.
TOTAL MILEAGE= 4-6 miles depending on your warmup and cool down
FRIDAY
(on campus)
Day 65 of 76
POOL PARTY
KINGSGATE V POOL 8:00 PM-10:00PM
Meet @ dugouts @ 2:00 for attendance
Recovery run near campus--
20,30, 40
Cool Down
Weights--optional
stretch independently
SATURDAY
Day 64 of 76
SPIKE NIGHT @ REDMOND FOOT ZONE!!!
6-8PM 15% DISCOUNT!!!
10:00 AM CAPTAIN LED LONG RUN @ THE WATERSHED
workout TBD
TOTAL MILEAGE= 3-7miles