WINTER BREAK CC WORKOUTS

•Week of FINALS:  I know you will be studying BUT a good 20-30 minute run will clear your mind, relieve stress, and help keep you in shape!

•Warm up with leg swings and foot drills every time you run and stretch AFTER you run.

•Dec 21: 30-40 minute run EASY

•Dec 22:  OFF

•Dec 23: 30 minutes HARD –Race Pace

•Dec 24: 20 EASY Minutes – 10 HARD

•Dec 25: OFF

•Dec 26: 30 minutes  your choice of pace

•Dec 27: 5 min easy, 5 min hard, 5 min break walking - Repeat 2 x

•Dec 28: 30-40 minute run EASY

•Dec 29: OFF

•Dec 30: 10 min EASY /10 HARD/ 10 EASY

•Dec 31: 5 min easy, 5 min hard, 5 min break walking - Repeat 2 x

•Jan 1: 30-40 minute run EASY

•Jan 2: 30 minutes HARD –Race Pace

•Jan 3: 5 min easy, 5 min hard, 5 min break walking - Repeat 2 x

•Jan 4: RUN for as long as you can 30-60 MAX

•Jan 5: OFF

•Jan 6: 10 min EASY /10 HARD/ 10 EASY

•Jan 7:  Practice resumes after school

Thanksgiving Break Workout Schedule

—Happy Thanksgiving Break – enjoy your holiday AND please get some running in too!

—Wednesday: easy 30 minutes jogging, riding bike, or treadmill

—Thursday: gobble gobble =YUM

—Friday: 30 minutes HARD run

—Saturday: Easy 30 minutes

—Sunday: 5 min easy, 5 min hard, 5 min

break walking - Repeat 2 x

Some 1600 times from the FIRST day of practice

Landrum Middle CC Course Maps

Loop 1 Map:.75

http://www.walkjogrun.net/routes/current_route.cfm?rid=4DF93CE2-DB78-7AAC-131C8B57DF555166&nt=Message%20sent

Loop 2 Map: 1.5

http://www.walkjogrun.net/routes/current_route.cfm?rid=4E0A5F46-F266-7B9C-B4033274F8250EE6

Cross Country Meet One: Landrum Middle

All - our first CC meet of the season will be at Landrum Middle School

Landrum Middle School

2200 Ridgecrest Dr, 77055

 
Directions - cut and paste in your URL  
http://mapq.st/1j7zBH7
  
Athletes:
Please meet in my room 307 dressed at 3:45 -- we will look at the meet course on the active board 

Uniform: 

• Team shirt that you ordered or MMS PE SHIRT
• Black athletic shorts or black Nike shorts
• School issued sweats
• Water bottle
• You must be in uniform or you will not be able to go to the meet
  

We will leave MMS at 4:00pm by bus as a team

Races begin at 4:45 and proceed on a rolling schedule.

Meet Race Order

8th grade girls 4:45

8th grade boys

7th grade girls

7th grade boys

We will return to MMS no later than 6:30 -- your parents must be at the school to pick you up at 6:30 PM (Bus LOOP side)

Athletes may only ride home with their parents
1. if prior notice is given to the coach
2. written note/signed note is provided 
3. leaving the meet early ONLY due to additional commitments
For example: club soccer practice, tutoring, band/orchestra, other MMS sport, etc.

2013-2014 Cross Country Schedule

Date	Day	Host School	Time
Meets
19-Nov-13	TUESDAY	Landrum Middle	4:45pm
		8G, 8B, 7G, 7B
25-Nov-13	Monday	Spring Forest	4:45pm
		8G, 8B, 7G, 7B
3-Dec-13	TUESDAY	Memorial MS	4:45pm
		8G, 8B, 7G, 7B
10-Dec-13	TUESDAY	Spring Woods	4:45pm
		8G, 8B, 7G, 7B
		Christmas Holidays
14-Jan-14	TUESDAY	Northbrook MS	4:45pm
		8G, 8B, 7G, 7B
21-Jan-14	TUESDAY	Spring Oaks MS	4:45pm
		8G, 8B, 7G, 7B
District
28-Jan-14	TUESDAY	Spring Branch @	4:45pm
		Nottingham Park
		8G, 8B, 7G, 7B

FRIDAY AM PRACTICE

• All - Please make sure and wear sweats or some kind of jacket tomorrow to AM practice.  Today it was 49 degrees at 7:00 AM.  
• Remember to come in the 8th grade building and drop your stuff off in room 307 and then go out to the track.  
• Sign up on the white board in my room for a chicken biscuit  (you may have more than one) $3.oo each.
• First come, first served.  The chicken biscuits will be delivered at 7:45 and brought to my room.  
• Friday is the LAST day to order a team shirt.  You may place your order without payment and pay upon pickup if you forget your money.  
• NO Friday afternoon practice.  Only Friday AM ... all season long
  YUM