CR XC 2011: 9/29

Saturday, October 1, 2011

9/29 - 10/9

Thur, 9/29- Threshold workout; finished about 5:15pm

Friday- pre-meet workout; finished at 4:15pm

Saturday- Shore Coaches Inv at Holmdel. Bus leaves CR at 9:30am.
Girls race 12:55; Boys race 1:50; Return home approx. 6pm

Monday- Pre-race workout -- lots of drills, stretching and pep talk. We'll be finished by 4:30pm

Tuesday- @ CLEARVIEW. Boys 4pm, Girls 4:30
Excused from class early (prob 2:15); Bus 2:30

Wednesday- No team practice. Do a short jog and stretch to help your legs recover. Take a nap after school to rest your body and mind.

Thursday- Threshold Workout. Finish by 5pm.

Friday- Long run - 1hr+. Finished by 5pm.

Saturday- ?: STAY TUNED

Sunday, October 9th - SJ OPEN at DELSEA
*This meet is usually held on a Saturday, but this year October the 8th is a religious holiday - Yom Kippur, so the meet is scheduled for Sunday afternoon.

Schedule (revised 9/27)

9/1, Thr, 4pm – Scrimmage at Vineland

9/9, Fri, 4pm – (postponed till 9/27)

9/13, 4pm – v. Highland @CR

9/17, Sat, 9am – SJ Shootout @ GCC

9/20, Tue, 4pm – v. Williamstown @CR

9/27, Tue, 4pm - v. Kingsway

10/1, Sat, 1pm – Shore Coaches Inv @ Holmdel

10/4, Tue, 4pm - @ Clearview

10/9, Sun, SJ OPEN @ Delsea

10/11, Tue, 4pm - @ Delsea

10/14, Fri, 4pm - Cumberland XC Classic

10/21, Fri, 3pm – County Meet @ CCC

10/27, Tri County Conf. Meet @ CR

11/5, Sat, -SJ Sectional Championship @ Delsea

11/12, Sat – State Championship @ Holmdel

Getting Started

Logistics:

You need to pick up and complete a sports participation packet. See Ms West in the Athletic office, or get one from a school nurse. Packets have to be completed by August 1, but get it done sooner so that you won’t have to listen to me about it.

Summer Training:

Summer training is essential for competitive high school cross country running. We meet regularly throughout the summer to help you get in shape and prepare you for the season. There is also a XC camp the August 8-13 that meets each evening at Parvin State Park (xc-camp-2011.blogspot.com) and a few races for you to attend. While you may have family activities and/or job requirement, you are expected to be at our training sessions when you can.

Schedule:

Monday’s – 8:30am at the CRHS Weight Room

Thursday’s - 8:30am at the CRHS Weight Room

Saturday’s – 8:30-10am at Parvin State Park, in front of the swim area

*These sessions begin July 7. From now until then you are expected to an easy run of 20-30 minutes every other day, lots of stretching and agility drills, and establish sleep and eating habits that are important for successful training. Check out our web site for more info.

Link to Parvins Running Camp, 8/8-13, 2011

Saturday, October 1, 2011

9/29 - 10/9