Practice Information-
This is a fluid schedule, practice times and locations for the week are finalized at minimum three days in advance.
September-
Starting Monday, September 8th, we will meet at La Cueva at 3:45 pm for our primary practice. Off-campus practices will be at 4:00 pm. We will meet in the front of the school along Wilshire most days MAP LINK . morning Flex Days will still be offered on Mondays and Wednesdays when school is in session at 6:30 am and are indicated with BOLD text.
Important Dates-
Monday, September 7th NO PRACTICE
Friday, September 11th last Day to join XC
Sunday, September 13th Chips and Salsa Runfit Race (Volunteers needed!)
September 7th-12th
Monday- NO PRACTICE
Suggested 30-40 minute easy run on your own
Tuesday- Hills
Group A- 4-5 x 3 Hill Reps
Group B- 3-4 x 3 Hill Reps
Group C- 3 x 3 Hill Reps
Wednesday- Recovery+Form Drills (Flex Day)
30 mins everyone
PM Flex Day (LCHS 3:45 pm)
Thursday- Tempo Open Space Shining River Parking Area MAP
Group A- 800 on / off x 6
Group B- 45 mintue 2/3 run
Group C- 30 minute 2/3 run
Friday- Premeet
Easy run + 4 x 150s
Saturday- Joe Vigil Invite
Meet at La Cueva at 4:30 am to depart on the bus
Sunday- Chips and Salsa RunFit—Volunteers needed!!!
September 14th-19th
Monday- Shake out
AM- 30 easy
PM- 20-30 easy
Tuesday- Speed
Group A Academy Hills Park @ 4:00 pm MAP- 8 x 600m or Broken 800 workout
Group B LCHS @ 3:45 - 6 x 600, 3 x 200
Group C lCHS @3:45- 5 x 600, 3 x 200
Wednesday- Recovery+Form Drills (Flex Day)
AM- 30 easy
PM- 20-30 easy
Thursday- Tempo Open Space Shining River Parking Area MAP
Group A- 60-70 minute run
Group B- 2 x 1.5 mile tempo
Group C- 30 minute 2/3 run
Friday- Premeet
Easy run + 4 x 150s
Saturday- Joe Vigil Invite
September 21st-26th
Monday- Shake out
AM- 30 easy
PM- 20-30 easy
Tuesday- Speed
Group A Academy Hills Park @ 4:00 pm MAP- 4-5 x mile repeats
Group B LCHS @ 3:45 - 3-4 x mile repeats
Group C lCHS @3:45- 3 x mile repeats
Wednesday- Recovery+Form Drills (Flex Day)
AM- 30 easy
PM- 20-30 easy
Thursday- Premeet
Easy Run + 4 x 150s
Friday- Volcano Invite
Saturday- Varsity optional 40-60 easy on your own
At meets it is imperative that you check in with a coach when you arrive and check out with a coach when you leave. Failure to do so will result in disciplinary action. 9/10/17
Transportation- If you are in need of a ride to practice or meet it is imperative that you talk to a Coach or teammate to make arrangements as soon as possible.
Injuries- If you are injured, please talk to one of the coaching staff immediately and before we start stretching. The longer you wait, the harder it becomes for us and the athletic trainer to help you.