2011 Como Park Cross Country
WEEK 7: September 26—Oct.2

“If I had eight hours to chop down a tree, I'd spend six sharpening my axe.”
--Abraham Lincoln

ANNOUNCEMENTS
1) Number one priority for the next 4 weeks, if you personally and we as a team want to fulfill our potential this season: BE AT PRACTICE!
2) Grade by Grade Tuesday: Conference course preview. Set a goal to work on what you find most difficult in races. (second mile, staying loose…)
3) More info on team trip (10/7-8) will be available this week.

MON: 2:30 p.m. Easy run (2-4 miles) + drills/strides
6:00 p.m.Pre-meet dinner @ Phelps’s:1549 Albert. St. Paul, 55108

TUE: 2:20 p.m. BUS DEPARTS for S.P. Grade-by-Grade @ Conway Rec.
3:30 – Eleventh and Twelfth grade boys 5k.
3:50 – Seventh through Twelfth grade girls 4k.
4:10 – Seventh through Tenth grade boys 5k.
5:00/5:30 – Return to school

WED: 2:30 p.m. Capture the Flag + Distance run (3-6 miles)
B: 3-4 miles T: 4-6 C: 5-6

THU: 2:30 p.m. Long progression run + weights
B: 3-4 miles T: 5-7 C: 7-9

FRI: EARLY RELEASE DAY: 12:30 p.m. Distance run (3-6 miles) w/ 4-8xAccels during run
B: 3 + 4 T: 4-5 + 6 C: 5-6 + 8

SAT: 9:00 a.m. @ Landrum house. 1305 Victoria St., St. Paul, 55117
Long run (4-10 miles), followed by food.