2011 Como Park Cross Country
WEEK 5: September 12—18

“What counts in battle is what you do when the pain sets in."
- John Short, South African coach

ANNOUNCEMENTS
1) Anoka Meet this Thursday – 10 teams, JV, Varsity and Middle School
2) Training this week will be challenging. Come prepared!
3) Communicate with coaches if you are having any sharp pains or pain that gets worse as you run.

MON: 2:30 p.m. Warmup + 1000M repeats + weights
B: 3 repeats T: 4 C: 5

TUE: 2:30 p.m. Distance Run
B: 3-4 miles T: 4-6 C: 6-7

WED: 2:30 p.m. Easy Run + drills/strides
6:00 p.m.Pre-meet dinner @ Nate Rue’s: 750 Maryland Ave.

THU: 2:30 p.m. Bus departs for Rum River Invite
3:30 Girls JV
4:00 Boys JV
4:30 Boys Varsity
5:00 Girls Varsity
5:30 Middle School B/G
6:30 Return to school

FRI: 2:30 p.m. Short Run + Hill sprints + Piggy Push
B: 2 + 6 T: 3 + 8 C: 4 + 10

SAT: 9:00 a.m. Long Easy Run. Neil Anderson’s: 1035 Van Slyke, 55103