Saturday Workout

Athletes please do the workout below tomorrow. Sunday will be an off day and tryouts will begin on Monday.

Saturday: Nike App

1) Runner Warm up
2) Full-body ignition
3) 20 Minute Run
4) Quick-hit abs
5) Glute and hip strength
6) Runner Stability
7) Runner Flexibility

Update

The athlete clearance list has been posted, this list shows who is cleared to participate in the upcoming season. If your name is not on this list you will not be able to try out next week. If you are not on the roster and have put items in for winter track email Coach Washington at runningmounties@gmail.com to see what you need to do.

Also, the schedule for the season is up, please make sure to keep checking this, as of now all meets have been posted. Updates to the practice schedule will be posted as we move through the next few weeks so please make sure you check it again on Sunday and check check this link weekly. Some changes will also be broadcast through blog posts.

Varsity XC week 2 Workouts

Week 2

Monday: 3 mile warm up followed by 16x100

• Sprint 100 meters, then jog 100 meters back to start for recovery.
• Repeat 16 times, moving continuously.
• Four sets of bleacher runs

Sprinting 100 meters will increase your speed and turnover by recruiting your fast-twitch muscles. By continuously jogging during your recovery time, you will retain your endurance and simulate the increase in speed, followed by a regression to a steady pace, similar to passing someone in a race. Bleacher runs build stamina and power in your legs by mimicking running up a hill.

Tuesday: 6 mile run slightly above talking pace

Wednesday: Nike App

Full-body ignition
Pace breaker
Quick-hit abs
Glute and hip strength
Runner stability
Runner flexibility

Thursday: 6x800 (for those not doing Ashenfelter run)

• Take a 90-second break between sets.

800-meter repeats helps you focus on consistency and improving your time with each set.
This requires the right mixture of speed and endurance with the goal of running negative splits
(running the second lap faster than the first).

Friday: 12x400

• Take a 60-second break between sets.

This workout recruits your fast-twitch muscles, and toward the very end, it starts to transition to
slow-twitch muscles. Repeating this length 12 times will build endurance, helping to train your muscles
to work hard for an extended period of time.

Saturday: Nike App

Runner Warm up

Full-body ignition

30 Minute Run

Quick-hit abs

Glute and hip strength

Runner Stability

Runner Flexibility

Winter Track

For those of you that made it to the parent meeting last night, thank you for coming out. For those of you who could not make it, we have you covered. The first day of practice will be December 2nd (the Monday after Thanksgiving). Please see that tab on the right title general info. for information about the season and the platforms we use to share information as well as practice, event and information for the season as a whole.

The schedule for the season will be posted this weekend, it was posted earlier today however the way it uploaded the dates were shifted so it was wrong. But for now our first few meets will be during Christmas break (12/23 and 12/30) these will be varsity meets and there is practice during the Christmas break for all levels Freshman through Varsity. For the first day of practice the one thing we require is that athletes wear layers and have quality trainers; layers due to the fact that we will be practicing outside and quality trainers due to the fact that this will help prevent injuries.

Also, as mentioned last night Fleet Feet will be having a spike night on Tuesday, December 10th from 5-8pm. They are offering student athletes 20% off in-store purchases of trainers and spikes. So this is a great night to come out and get your athletes competition shoes for the season as well as trainers if you are still in need by then. As we move through the next few days and holiday week please keep an eye on the blog as more information, leading up to the season, will be posted.

Winter Sports Meeting

Good Afternoon,

The athletic department will be hosting our Winter Parent Meeting on Tuesday, November 19th at 6:00pm in the auditorium at MHS. All information for the upcoming season will be discussed.