Monday 8.21: Double

AM: 2-3 miles easy, 4-8 strides w/ 100m jog between. (2.5 - 4 miles)

PM: Hill Repeats
2 miles up, 2 sets 3x250m hill (3:00 jog) OR 2 sets 4x300m hill (4:00 jog), 2 miles down. (6-7.5 miles)

Sunday 8/21: Easy Run

35-50 minutes drills and strides.  Long run coming later this week as a team.

(4.5 - 8 miles)

Camp Week

Monday
8am: short easy run, drills & strides
10am: History of THE TEAM
6pm: Workout

Tuesday
8am: short easy run, drills & strides
10am: The Monster in the Closet
6pm: Workout
Wednesday
8am: short easy run, drills & strides
10am: Racing: The Mental Game
6pm: Workout

Thursday
8am: short easy run, drills & strides
11am: Team Meetings w/ Mr. Flynn.  Sit together - in front.
6pm: Workout
Friday
8am: Long Run
10am: Schedules/"The Plan"/Goal Setting
6pm: Team dinner

Friday 8/19: "HILLS"

warm-up
Groups 1 - 5 x stairs & 300m loop
Group 2 - 4 x stairs & 300m loop
2 miles down

Group 1 - 4
Group 2 - 3.5

Thursday: Lightning Show

Men - You made the best of a bad situation today. Log it as 2 miles, plus anything else you got in on your own for the day.

warm-up
drills
12-16 x short strides inside
plyos
push-ups
wall-sits CHAMPION: Austin Lin!!! Runner-up: Big Mak, Bronze: Stephen Lin
Cool-down

"Never waste a day" - John LiPuma

Wednesday 8.17: Distance & Speed

Today we broke into three groups and went for 40 or 50 minutes, then added 12-16 strides for speed work.  AJ Reichert stopped by practice today - he was one of our ALL-TIME TOUGHEST KNIGHTS!!!  AJ was our 2nd man at the State Meet in 2006 as a sophmore running in his first season.  How many do we have now hungry to "over-acheive" like AJ????

Group 1 - 9.5 miles
Group 2 - 8-8.5 miles
Group 3 - 5.5 miles

Tomorrow: Hills ....

Tuesday 8.16: Fartlek

20 minute warm-up
16:00 of 30/30
10 minutes down
6-8 easy strides
5.5-7 miles total

Praneeth: WOW!!!!  Challenging for a varsity spot at the TOP, not settling for 7th man. GUTS!!!
Aditya: Looking great - you are a true stud, leading the train every workout.
Arvind: Continues to train hard - who will step up to train with you???
Suraj: A good old fashioned distance running hammer-head.  Tough as nails
Matt H: WOW!!  You continue to improve.  How many runners did you pass????
Sam P: Looking strong.  Can you train with someone faster??????

WW: Eddie, Alba

Monday 8.15: Group distance run

Practice was cancelled due to bad storms in the area.  Danny got some of the guys together for 45 minutes (7 miles) and 24 strides!!!  great to see ectra work and competition.  You are adding your own legacies to an already GREAT tradition and culture.  AWESOME!!

Sunday 8.14: LONG RUN

This is our last long run on your own for a while

Continue to add from 5 minutes to a mile to your long run and add half strides after

Everyone should have been between 6 and 13 for the day.

Saturday 8.13: Rest Option

Easy recovery run with strides or day off.

0 - 8 miles for the day

Friday 8.12: Hills

2 miles up/Hills/2 miles down/

Group 1: 7x300m
Group 2: 5x250m

YOYO MAA was an animal today!!!  He led start to finish and put THE FACE on to blow away the group on the last TWO hills.  AWESOME!!!

Austin - Looking GREAT!!
Rohan - another great workout - are you satisfied???
Ani - Your legs are coming back - keep working!!

Thursday 8.11: Fartlek

Guys warmed up two miles, went 14 minutes of 30/30 cooled down 2 miles and added half strides.

Kevin Maa - Looking GREAT! Getting stronger everyday
Austin - Has Kevin lit a fire under you?  Are you satisfied being second best??
Praneeth - WOW, continue training hard ... great things are happening!!
Rohan - GUTS!! you are one TOUGH freshman ... go out fast and hang with the next group!!
Kian - Looking better each day you are here.  Must train hard each day!
Stanford - you showed toughness today! Excellent!
Clement: Continues to improve!!!

Wednesday 8.10: Distance Day

Same as Monday, 35-50 minutes and 10-14 strides. (4.5-8)

Looked MUCH BETTER today!!  Packs coming together ... GREAT!!!

Tuesday 8.9: Time Trial

Praneeth a great surprise in the front!!! A few nice times to start, some other need to continue to get in more miles at a faster pace (harder effort). 2 mile warm up, strides, 2 mile TT, 1 mile cool-down. 5 miles on the day. We had a quality team meeting after.  Many of you gained some perspective -- remember what you learned!!!

Praneeth: 11:21
Austin: 11:28
Yoyo Maa: 11:35
Keshav: 12:33
Clem: 13:28
Stephen: 13:34
Ivan 14:16
Stanford: 15:36
Ian: 15:40
Alan: 15:47
McCool: 15:54
Rahul: 15:56
Suhrudh: 16:13

Monday 8.9: Distance Day

Guys went for a recovery run and strides on their own.  Varsity men leaving for camp tomorrow.

35 - 50 minutes followed by 10-14 strides

Sunday 8.8: LONG RUN

Long run of 7 - 12 miles and strides after.

NO PRACTICE MONDAY

severe thunderstorms in the area. we will not meet for practice tonite. run steady distance on treadmill or on your own after the storm clears. practice tomorrow at normal time

MONDAY PRACTICE ON YOUR OWN!!!!!

You guys have been working harder than most teams we have ever had here!!  Many of our guys are leaving for XC Camp early Tuesday Morning.

So ... we will NOT meet as a group in the evening.  Make sure you get  a run in.  Camp guys go early, non-camp guys early or in the evening... avoid the heat.

Add 5 minutes and two strides to last week.  35/10, 40/12, 45/14

NO GROUP PRACTICE!!!! Spread the work.  Facebook, textbook, instant cyber skypebook it ... whatever it is you guys do ... maybe use a phone ... spread the word.

Practice Tuesday at 6pm

-Coach

Sunday - Long Run

Everyone should have put in their long runs today, anywhere from 5 minutes to a mile longer than last Sunday. It is CRUCIAL to finish your long runs FAST!!!  If you don't finish a distance run fast you won't finish a race fast... TEST YOUR LIMITS!!!

6.5-12 miles

"The long run puts the Tiger in the cat."
-Bill Squires

Saturday 8.6, Rest Option

Your choice of regular recovery distance and strides, cross-training (swim/bike), or day off for those who are banged up.

Make the choice that is best for the TEAM!!!

Log as 0 - 6.75

Friday 8.5, Distance Day

Group 1 (varsity): 40 minutes & 12 strides (6.75)
Group 2 (junior varsity): 40 minutes & 12 strides (6.25)
Group 3: 4 miles & 8 strides (4.5)

Thursday 8.4, HILLS

Group 1 (varsity) 2 miles up, 7x300m hill, 2 down, drills and 6 strides (7 miles)
Group 2 (junior varsity): 2 miles up, 7x300m hill, 2 down, drills and 6 strides (7 miles)
Group 3: 2 miles up, 5x250m hill, 2 down, drills and 4 strides (6 miles)

Looking BETTER ... not "Good" but Better

Are you SATISFIED????

4 H's

Wednesday 8.3, Distance Day

Group 1 (varsity): 40 minutes & 12 strides (6.75)
Group 2 (junior varsity): 40 minutes & 12 strides (6.25)
Group 3: 3 miles & 8 strides (3.5)

Packs are forming ... Satisfied??????????????????

Tuesday 8.2, Fartlek

All groups 20 minute warm-up/12 minutes 30/30/10 minutes down
Group 1 - 6.5
Group 2 - 6
New guys - 5ish

Eddie - Looking great!!! Be patient.
Aditya - WOW!! Tough workout - GUTS!!
Danny - One of your best days this summer - Are you satisfied?
Arvind - Showing courage everyday ... Keep moving forward!!!

Pack running improving!!!!

Monday 8.1

Our top two groups did 6/6 ... Group 1 did George Davidson in about 35:00, then added 6x200m strides in 29-30.

Second group also did GD and added 6x200m.  Third group went for 5 miles and added 8 strides