Practice Information-
This is a fluid schedule, practice times and locations for the week are finalized at minimum three days in advance.
June-July
Summer Conditioning Begins Monday, June 22nd. We will meet at 6:30 am at Academy Hills Park MAP LINK or Michael Emery Tailhead MAP LINK
Monday- Academy Hills Park (Shake-out / Form-work)
Tuesday- Academy Hills Park (Speed Work)
Wednesday- Academy Hills Park (Recovery)
Thursday- Academy Hills Park (Base / Form-work)
Friday- Michael Emery Tailhead (Long Run / Hills)
July 31st Conditioning will be held at Academy Hills Park
Optional Summer Camp July 27th-30th
Menu (please make us aware of any restrictions or allergies)
August
Starting Monday, August 3rd, we will meet at La Cueva at 6:45 am. We will meet in the front of the school along Wilshire and will be done by 7:45 am most days, but absolutely no later than 8:00 am. MAP LINK All pratices will be at this place/time uless otherwise noted.
Important Dates-
Monday, August 11th- First day of XC Practice
Wednesday, August 12th- Parent Meeting @ LCHS TBD at 6:30 pm
Monday, August 17th begin Flex Days. AM starts at 6:45 am, PM begins at 3:45 PM
August 3rd-8th
Monday- Shakeout
Group A- 50 mins
Group B- 45 mins
Group C- 40 minutes
Tuesday- Speed
3 minutes on / 2 off + core
Wednesday- Recovery
30 mins everyone
Thursday- Base Run
Group A- 50 mins
Group B- 45 mins
Group C- 40 minutes
Friday- Time Trial
Mile Time Trial + core
August 10th-15th
Monday- OFF
30 minutes on your own
Tuesday- Speed (First day of Practice)
1 minute on / off x 10 + core
Wednesday- Recovery (Parent Meeting)
30 mins everyone
Thursday- Tempo
Group A- 3 miles
Group B- 2 miles
Group C- 2 miles
Friday- Premeet + 4 Strides
Saturday- Blue Tower (Optional) meet at 7:00 am @ Outpost Ice Rink MAP
August 17th-22nd
Monday- Shakeout + Form Drills (First Flex Day)
Group A- 40 mins
Group B- 40 mins
Group C- 40 minutes
PM Flex Day (LCHS 3:35 pm)
Tuesday- Hills
Group A- 8 x hill reps
Group B- 6 x hill reps
Group C- 6 x hill reps
Wednesday- Recovery+Core (Flex Day)
30 mins everyone
PM Flex Day (LCHS 3:35 pm)
Thursday- Long Run
Group A- 60 mins
Group B- 50 mins
Group C- 45 minutes
Friday- Premeet
Easy run + 4 x 150s
Saturday- Watermelon Run
Boys- 8:00 am (Arrive at 6:45 am)
Grils- 8:30 am (Arrive at 7:15 am)
August 24th-29th
Monday- Shakeout + Form Drills (Flex Day)
Group A- 50 mins
Group B- 45 mins
Group C- 40 minutes
PM Flex Day (LCHS 3:35 pm)
Tuesday- Speed
Group A- 6 x 800 (3 min rest)
Group B- 5 x 800 (3 min rest)
Group C- 4 x 800 (4 min rest)
Wednesday- Recovery+Core (Flex Day)
30 mins everyone
PM Flex Day (LCHS 3:35 pm)
Thursday- Tempo
Group A- 3 miles
Group B- 2 miles
Group C- 2 miles
Friday- Premeet
Easy run + 4 x 150s
Saturday- Cleveland Invite
Boys- TBD
Grils- TBD
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.