Tuesday and Thursdays 6:00-7:15 or 7:30 at either  Manito or Riverfront

Sundays 4:00-5:00 at Manito

Please see section below for the week's detailed schedule.

If you are involved with other sports teams, that's probably enough in addition to what we do.  If not, please see each week's detailed schedule below for what do do on days we don't have practice.

THIS WEEK

Sunday, November 10- Practice at Manito 4:00-5:00; please bring spikes; Carol will have loaner spikes to try on between 3:30 and 4:00;

Monday, November 11- Easy 20-30 minute run

Tuesday, November 12- Practice at Riverfront Park 6:00-7:30; meet at the Kaiser Permanente parking lot (322 W. North River Drive); we walk all the kids as a group at 6:00, so please be on time.  

Wednesday, November 13- Ages 10 and under 25 minute run, 11 and older 35 minute run

Thursday, November 14- Practice at Riverfront Park 6:00-7:30; meet at the Kaiser Permanente parking lot (322 W. North River Drive); we walk all the kids as a group at 6:00, so please be on time.  

Friday, November 15- EASY 10-15 MINUTE JOG; this is important if you're racing tomorrow

Saturday, November 16- Junior Olympics Inland Northwest Association meet; Carol will send detailed schedule for course preview and arrival via email.  https://inlandnw.usatf.org/Events/Association-Championships.aspx

GOOD LUCK also to all our Mercury kids competing at NXR today!

Sunday, November 17- Practice at Manito 4:00-5:00

Fartlek Menu

A- Two minutes hard, two minutes easy; one minute hard, one minute easy; 30 seconds hard, 30 seconds easy; repeat for 15-30 minutes total

B- 30 seconds hard, 30 seconds easy; 1 minute hard, one minute easy; repeat for a total of 15-30 minutes

C- 1 minute hard, one minute easy; repeat for a total of 15-30 minutes

D (Coach Carol's favorite)- 5 minutes easy, 5 minutes hard; 4 minutes easy, 4 minutes hard; 3 minutes easy, 3 minutes hard; 2 minutes easy, 2 minutes hard; 1 minute easy, one minute hard; takes a total of 30 minutes.  You can make it a 20 minute workout by cutting out the first 10 minutes.

Hill Repeat Menu

A- Long hill, short hill; alternate for a total of about 10 repeats

B- Fast up a pretty steep hill about 10 times

C- Long grinder hill (like the Grand Hill) about 5 times

Tempo Run Definition

Warm up; 10-30 minutes of about 80% of your race pace for cross country; cool down

Junior Olympics Regional Meet- November 23 in Eugene, OR at Lane Community College

Meet Information: https://www.athletic.net/CrossCountry/meet/162847/info

Junior Olympics National Meet- December 14 in Madison, WI

Meet Information: http://www.usatf.org/Events---Calendar/2019/USATF-National-Junior-Olympic-Cross-Country-Ch.aspx