Practice Schedule 9/12-18th

Monday, 9/12
Track workout
I call these "in-and-outs" since you'll alternate each 200 meters.
Start by running the first 200 "hard" (for the more experienced runners, they should hit 40 seconds/200) then the next 200 "harder"35 seconds)

Keven, Ryan, and perhaps Zach run 40 and 45 seconds.
Jazz & Picard -- 45 and 50... etc.

The rest interval is such: Run through the finish (meaning, don't let up at the finish), jog to the 50 (which will be the middle of the turn). Walk 100 meters (to the middle of the straightaway) and begin jogging to the start of the next 600. The more experienced runners should walk less than others.

Pick-up today should be more realistically @ 5:30.

Tuesday, 9/13
A recovery run...
Pick-up @ 5:15.

Wednesday, 9/14
OFF

Thursday, 9/15
A combination of short tempo & and short hill workout on Falcon.
Pick-up @ 5:15.

Friday, 9/16
Big Warm-up.
Pick-up @ 5:15.

Saturday, 9/17
4 Corners Invitational
9:00 Open Girls Race
9:45 Open Girls Race
10:30 Varsity Girls Race
11:00 Varsity Boys Race
All runners report to team camp 90 minutes before race to begin warm-up.