WILLMAR XC PRACTICES:
WILLMAR WFRC XC PRACTICES: NIKE HEARTLAND
**All workouts will be Ramblewood, Coach P’s road, or track this week. (except those following team exit meetings)
**I had to schedule 2 EXIT MEETINGS/STATE WRAP UPS-that is what I had done last yr; otherwise too long….
Monday: Girls Meeting
Tuesday: Boys Meeting
*Workouts are optional but if running at Heartland, you need to get as many as possible if running well is your goal…
*MS runners; please either find rides to these or HS kids will help shuttle you to them; be sure parents are ok with that.
*Mike Hanson will be supervising workouts this week
Date: Time: Location: Workout:
Monday: Nov 9 3:15 High School Girls: Team Meeting/State Wrap-up
Boys: Your meeting is Tuesday
All Runners:
If you ran recovery on Sunday..no running today
If not, you should get in a run with builds after meeting or recovery
State Runners: 12 Recovery Sets with watches
Others: 4-6 miles with builds
Meeting over by 3:45
*Runners should be done by 5:00
Tuesday: Nov 10 3:15 High School
Boys: Team Meeting/State Wrap Up
Long run with builds following that. (on your own)
GIRLS: Coach H. Coach P’s Road Longer Run/builds
6-8 miles
Done by 4:45
Wednesday:Nov 11 3:30 p.m. Ramblewood Tempo/Faster 800s
1 m warm-up/Range of M
8 with chart times…3 min rest
½ to M cool down
Done by 4:45
Thursday: Nov 12 3:30 Ramblewood Medium Distance/Recovery
4-6 miles/builds
Done by 4:30
Friday: Nov 13 3:15 Kennedy Track Fast 300s
2 lap outside warm-up/Range of M
10
2 laps on track cool down
Done by 4:30
Saturday: Nov 14 8:00 a.m. Ramblewood Pre-Meet
2 miles with 4 x 200 builds
Sunday: Nov 15 NIKE HEARTLAND SIOUX FALLS
Bus loads/leaves from MS at 5:15 load/leave 5:30—CAN’T WAIT!!
Bring spikes/warm clothes
WFRC will supply uniforms
Have clothing for all kinds of weather
Race schedule is on Nike Heartland website
Can girls make it to Portland..it is not going to be easy but it will be fun and challenging. Nadir has outside shot; “WE WANT TO REPRESENT…WE RUN FOR THE “W”
Seniors want to end strong; underclass kids; I know it sounds crazy, but this is already the start of 2016!!
They sell nice Nike souvenirs
You will get hat/shirt/bag…something from nike with registration
We will bring doughnuts, water, snacks along
Monday: Nov 16 HOPEFULLY, WE WILL HAVE A WORKOUT SCHEDULE FOR THE NEXT 3 WEEKS AS WE PREPARE FOR NIKE NATIONALS!!
Vets: Mike is going to need some help/guidance with some of the workouts this weekend. Lets keep them focused and intense. Treat him the same way you would do me. This is your last week of having to be/stay focused unless we are fortunate enough to advance to NXN
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