Week 12: Oct 28- Nov 2
Mileage Sheets: Week 12 Boys
Monday, Oct 28
4:00 pm Team Meeting
Normal Run
4xHill sprints up hill on bike path
Tuesday, Oct 29
3: 45 pm Long Run
Wed, Oct 30
3:45 pm Meet at Lincoln Park
6x1000 NO Pace
Speed workout Results
Thursday, Oct 31
3:45 pm Normal
4x150 Sprints
Friday, Nov 1
3:45 pm Speed
EGF 800s At current Race Pace
Saturday, Nov 2
Normal, on your own with a teammate
Mileage Sheets: Week 12 Boys
Monday, Oct 28
4:00 pm Team Meeting
Normal Run
4xHill sprints up hill on bike path
Tuesday, Oct 29
3: 45 pm Long Run
Wed, Oct 30
3:45 pm Meet at Lincoln Park
6x1000 NO Pace
Speed workout Results
Thursday, Oct 31
3:45 pm Normal
4x150 Sprints
Friday, Nov 1
3:45 pm Speed
EGF 800s At current Race Pace
Saturday, Nov 2
Normal, on your own with a teammate
Week 11: Oct 23- Oct 29
Mileage Sheets: Week 11 Boys Week 11 Girls
STATE MEET WEBSITE
Week 11 Schedule
Boys Parents Week 11 Letter
Girls Parents Week 11 Letter
Monday, Oct 21
4 pm Team Meeting
6x30m Sprints
Normal Run
Tuesday, Oct 22
4 pm Lincoln Drive Park
3x400 1st mile,
2x800 Goal Pace
2x 400 m Finish
Wed, Oct 23
4 pm Normal Run
4 x150
Thursday, Oct 24
4 pm Lincoln Drive Park
4x400 1st Mile Pace
2 x 300 Finishing Race
6:30 pm Prestate Dinner - Sacred Heart
Pot Luck - Parents Sign up
Friday, Oct 25
4:00 pm Boys Team Meeting - Room 312
Normal Run
4 x 150
Saturday, Oct 26
9:00 am Bus Leaves for Jamestown
2:00 pm Class A Boys Championship
2:45 pm Class A Girls Championships
Mileage Sheets: Week 11 Boys Week 11 Girls
STATE MEET WEBSITE
Week 11 Schedule
Boys Parents Week 11 Letter
Girls Parents Week 11 Letter
Monday, Oct 21
4 pm Team Meeting
6x30m Sprints
Normal Run
Tuesday, Oct 22
4 pm Lincoln Drive Park
3x400 1st mile,
2x800 Goal Pace
2x 400 m Finish
Wed, Oct 23
4 pm Normal Run
4 x150
Thursday, Oct 24
4 pm Lincoln Drive Park
4x400 1st Mile Pace
2 x 300 Finishing Race
6:30 pm Prestate Dinner - Sacred Heart
Pot Luck - Parents Sign up
Friday, Oct 25
4:00 pm Boys Team Meeting - Room 312
Normal Run
4 x 150
Saturday, Oct 26
9:00 am Bus Leaves for Jamestown
2:00 pm Class A Boys Championship
2:45 pm Class A Girls Championships
Week 10: Oct 14- Oct 20
Mileage Sheets: Week 10 Boys Week 10 Girls
Week 10 Schedule
Boys Parents Week 10 Letter
Girls Parents Week 10 Letter
NXN Meet Information
Monday, Oct 14
4 pm Team Meeting
If you are running at NXR you should be at practice Everyday
7&8 Graders you practice also for MS State Meet
4:20 pm Long or Normal Run
Tuesday, Oct 14
4 pm 1000s Break downs
Wed, Oct 15 - Early Release
4 pm Normal Run
Thursday, Oct 16
4 pm 800s at Goal Pace
Friday, Oct 18 - No School
8:30 am Leave for Bismarck from Coach Allan's house
1:55 pm 7&8 Boys MS State Championships
MS State Meet Championship INFO
4:00 pm Normal Run
Saturday, Oct 19
10 am Practice
THE 3k Pursuit
2023 RACE RESULTS
2024 Race Results
Doughnuts
Normal Run 4 x 100 Striders
Sunday, Oct 20
Off Week
Mileage Sheets: Week 10 Boys Week 10 Girls
Week 10 Schedule
Boys Parents Week 10 Letter
Girls Parents Week 10 Letter
NXN Meet Information
Monday, Oct 14
4 pm Team Meeting
If you are running at NXR you should be at practice Everyday
7&8 Graders you practice also for MS State Meet
4:20 pm Long or Normal Run
Tuesday, Oct 14
4 pm 1000s Break downs
Wed, Oct 15 - Early Release
4 pm Normal Run
Thursday, Oct 16
4 pm 800s at Goal Pace
Friday, Oct 18 - No School
8:30 am Leave for Bismarck from Coach Allan's house
1:55 pm 7&8 Boys MS State Championships
MS State Meet Championship INFO
4:00 pm Normal Run
Saturday, Oct 19
10 am Practice
THE 3k Pursuit
2023 RACE RESULTS
2024 Race Results
Doughnuts
Normal Run 4 x 100 Striders
Sunday, Oct 20
Off Week
Week 9: Oct 7- Oct 13
Mileage Sheets: Week 9 Boys Week 9 Girls
Week 9 Schedule
Boys Parents Week 9 Letter
Girls Parents Week 9 Letter
EDC Championship Information - Oct 12, GF
MS State Meet Information - Oct 19, Bismarck
NXR Heartland website
Monday, Oct 7
4 pm Team Meeting
6x30 m
Long or Normal Run
Tuesday, Oct 8
4 pm Meet at GFC, then car pool to Lincoln Drive Park
3x400, 2x800, 2x400 @ goal pace
Speed Results - Great Job Boys!!
Wed, Oct 9
4 pm Normal Run 4 x 150 Striders
Thursday, Oct 10
4 pm Meet at GFC, then car pool to Lincoln Drive Park
4x400 1st mile pace
2x300 finishing race
Friday, Oct 11
4:00 pm Team Meeting
Normal Run 4 x 150 Striders
6:00 pm Team Pasta feed - Commons house
Saturday, Oct 12
EDC Championships
10:30 am Be at Team Tent
Sunday, Oct 13
On Week
Mileage Sheets: Week 9 Boys Week 9 Girls
Week 9 Schedule
Boys Parents Week 9 Letter
Girls Parents Week 9 Letter
EDC Championship Information - Oct 12, GF
MS State Meet Information - Oct 19, Bismarck
NXR Heartland website
Monday, Oct 7
4 pm Team Meeting
6x30 m
Long or Normal Run
Tuesday, Oct 8
4 pm Meet at GFC, then car pool to Lincoln Drive Park
3x400, 2x800, 2x400 @ goal pace
Speed Results - Great Job Boys!!
Wed, Oct 9
4 pm Normal Run 4 x 150 Striders
Thursday, Oct 10
4 pm Meet at GFC, then car pool to Lincoln Drive Park
4x400 1st mile pace
2x300 finishing race
Friday, Oct 11
4:00 pm Team Meeting
Normal Run 4 x 150 Striders
6:00 pm Team Pasta feed - Commons house
Saturday, Oct 12
EDC Championships
10:30 am Be at Team Tent
Sunday, Oct 13
On Week
Week 8: Sept 30- Oct 6
Mileage Sheets: Week 8 Boys Week 8 Girls
Week 8 Schedule
Boys Parents Week 8 Letter
Girls Parents Week 8 Letter
Monday, Sept 30
4 pm Long or Normal Run
Tuesday, Oct 1
4 pm Normal Run 4 x 100 Striders
Wed, Oct 2
4 pm Meet at GFC, then carpool to Lincoln Drive Park
1000s at current pace - Workout Results
Thursday, Oct 3
4 pm Normal Run 4 x 100 Striders
Friday, Oct 4
800 at Goal Pace
Saturday, Oct 5
10 am Practice
Sunday, Oct 6
Off week for Varsity
Mileage Sheets: Week 8 Boys Week 8 Girls
Week 8 Schedule
Boys Parents Week 8 Letter
Girls Parents Week 8 Letter
Monday, Sept 30
4 pm Long or Normal Run
Tuesday, Oct 1
4 pm Normal Run 4 x 100 Striders
Wed, Oct 2
4 pm Meet at GFC, then carpool to Lincoln Drive Park
1000s at current pace - Workout Results
Thursday, Oct 3
4 pm Normal Run 4 x 100 Striders
Friday, Oct 4
800 at Goal Pace
Saturday, Oct 5
10 am Practice
Sunday, Oct 6
Off week for Varsity
Week 7: Sept 23- Sept 29
Mileage Sheets: Week 7 Boys Week 7 Girls
Week 7 Schedule
Boys Parents Week 7 Letter
Girls Parents Week 7 Letter
Bake Sale Letter for Parents - Please Read
Bake Sale Volunteer Work sign up - LINK
Friday - Team Pasta Feed - sign up LINK
Monday, Sept 23
3:15 pm Weights
4:00 pm Team meeting
Long Run
Tuesday, Sept 24
4 pm Normal Run 6 x 150 Sprints up hill
Paint BB Canoe
Wed, Sept 25
4 pm Meet at GFC, then car pool to Lincoln Drive Park
2x400, 800,1000, 800 2x400 at goal pace
Thursday, Sept 26
4 pm Normal Run 6 x 100 Striders
Friday, Sept 27
4 pm Meet at GFC, then carpool to Lincoln Drive Park
Normal Run 6 x 100 Striders
6 pm TEAM pasta feed at GFC Commons - Sign up LINK
Saturday, Sept 28
Border Battle Meet Schedule
9:30 am Middle School Meet at Team Tent
11:30 am Varsity and JV meet at Team Tent
7:00 pm Team bonding, yard games, movie, popcorn- Fiala House
Sunday, Sept 29
On week for Varsity
Mileage Sheets: Week 7 Boys Week 7 Girls
Week 7 Schedule
Boys Parents Week 7 Letter
Girls Parents Week 7 Letter
Bake Sale Letter for Parents - Please Read
Bake Sale Volunteer Work sign up - LINK
Friday - Team Pasta Feed - sign up LINK
Monday, Sept 23
3:15 pm Weights
4:00 pm Team meeting
Long Run
Tuesday, Sept 24
4 pm Normal Run 6 x 150 Sprints up hill
Paint BB Canoe
Wed, Sept 25
4 pm Meet at GFC, then car pool to Lincoln Drive Park
2x400, 800,1000, 800 2x400 at goal pace
Thursday, Sept 26
4 pm Normal Run 6 x 100 Striders
Friday, Sept 27
4 pm Meet at GFC, then carpool to Lincoln Drive Park
Normal Run 6 x 100 Striders
6 pm TEAM pasta feed at GFC Commons - Sign up LINK
Saturday, Sept 28
Border Battle Meet Schedule
9:30 am Middle School Meet at Team Tent
11:30 am Varsity and JV meet at Team Tent
7:00 pm Team bonding, yard games, movie, popcorn- Fiala House
Sunday, Sept 29
On week for Varsity
Week 6: Sept 16 -Sept 22
Mileage Sheets: Week 5: Boys Girls
Parents Letter: Boys Girls
Week 6: Team Practice Schedule
Bake Sale Letter for Parents
Monday, Sept 16
4 pm Team Meeting
Long Run
Tuesday, Sept 17
4 pm 3 or 4 mile Build up
Boys Build up Results
Wed, Sept 18
4 pm Normal Run
Thursday, Sept 19
4 pm Team Meeting
800s at goal pace - EGF
Friday, Sept 20
4 pm Team Meeting - Inspirational Friday
Normal Run
6 x 100 Sprints
Saturday, Sept 21
7:15 am Arrive at GFC
7:30 am Leave for Valley City
Valley City meet info
Sunday, Sept 22
OFF week for Varsity
Mileage Sheets: Week 5: Boys Girls
Parents Letter: Boys Girls
Week 6: Team Practice Schedule
Bake Sale Letter for Parents
Monday, Sept 16
4 pm Team Meeting
Long Run
Tuesday, Sept 17
4 pm 3 or 4 mile Build up
Boys Build up Results
Wed, Sept 18
4 pm Normal Run
Thursday, Sept 19
4 pm Team Meeting
800s at goal pace - EGF
Friday, Sept 20
4 pm Team Meeting - Inspirational Friday
Normal Run
6 x 100 Sprints
Saturday, Sept 21
7:15 am Arrive at GFC
7:30 am Leave for Valley City
Valley City meet info
Sunday, Sept 22
OFF week for Varsity
Week 5: Sept 9- Sept 15
Mileage Sheets: Week 5: Boys Girls
Parents Letter: Boys Girls
Week 4: Team Practice Schedule
Monday, Sept 9
3::15 pm Weights
4:00 pm Long Run
Tuesday, Sept 10
3:15 pm Weights
4:00 pm Team Meeting
Speed workout - 1000s Riverside
Speed workout results
Wednesday, Sept 11
3:15 pm Weights
Normal Run
Thursday, Sept 12
3:15 pm Start Individual Picture - front door of Central
4:00 pm Team picture
3x(4x400) first mile pace , EGF
Friday, Sept 13
3:15 pm Weights
4:00 pm Inspirational Friday - Room 312
Normal Run
Saturday, Sept 14
7:00 am Bus Leaves for Bismarck
1:00 pm
Varsity Boys 5k
Varsity Girls 5k
JV Boys 5k
JV Girls 4k
MS Boys 3k
MS Girls 3k
Sunday, Sept 15
On week for Varsity
Goals this week
Mileage Sheets: Week 5: Boys Girls
Parents Letter: Boys Girls
Week 4: Team Practice Schedule
Monday, Sept 9
3::15 pm Weights
4:00 pm Long Run
Tuesday, Sept 10
3:15 pm Weights
4:00 pm Team Meeting
Speed workout - 1000s Riverside
Speed workout results
Wednesday, Sept 11
3:15 pm Weights
Normal Run
Thursday, Sept 12
3:15 pm Start Individual Picture - front door of Central
4:00 pm Team picture
3x(4x400) first mile pace , EGF
Friday, Sept 13
3:15 pm Weights
4:00 pm Inspirational Friday - Room 312
Normal Run
Saturday, Sept 14
7:00 am Bus Leaves for Bismarck
1:00 pm
Varsity Boys 5k
Varsity Girls 5k
JV Boys 5k
JV Girls 4k
MS Boys 3k
MS Girls 3k
Sunday, Sept 15
On week for Varsity
Goals this week
- Stay focused during race
- Do something at home to help, without being asked
Week 4: Sept 2- Sept 8
Mileage Sheets: Week 3: Boys Girls
Parents Letter: Boys Girls
Week 4: Team Practice Schedule
Monday, Sept 2
4:00 pm Long Run
Tuesday, Sept 3
3:30 pm Weights
4:00 pm Team Meeting
Normal Run
Wednesday, Sept 4
3:30 pm Weights
4:00 pm Team
Speed - Riverside
Speed Results: Boys Girls
Thursday, Sept 5
4 pm Team Meeting
Normal Run 6 x 100 Striders
Friday, Sept 6
11:15 am Excused for Lunch
Noon Leave for Sioux Falls
6:40 pm Jv Girls 4k
7:10 pm Jv Boys 4k
7:40 pm Varsity Girls 5k
8:10 pm Varsity Boys 5k
Twight Light meet info
Last minute Meet info - parents please read!
Saturday, Sept 7
9:00 am Normal Run at the Falls
10:00 am Breakfast at Frying Pan
Return home to Grand Forks
Sunday, Sept 10
Off week for Varsity
Goals this week
Mileage Sheets: Week 3: Boys Girls
Parents Letter: Boys Girls
Week 4: Team Practice Schedule
Monday, Sept 2
4:00 pm Long Run
Tuesday, Sept 3
3:30 pm Weights
4:00 pm Team Meeting
Normal Run
Wednesday, Sept 4
3:30 pm Weights
4:00 pm Team
Speed - Riverside
Speed Results: Boys Girls
Thursday, Sept 5
4 pm Team Meeting
Normal Run 6 x 100 Striders
Friday, Sept 6
11:15 am Excused for Lunch
Noon Leave for Sioux Falls
6:40 pm Jv Girls 4k
7:10 pm Jv Boys 4k
7:40 pm Varsity Girls 5k
8:10 pm Varsity Boys 5k
Twight Light meet info
Last minute Meet info - parents please read!
Saturday, Sept 7
9:00 am Normal Run at the Falls
10:00 am Breakfast at Frying Pan
Return home to Grand Forks
Sunday, Sept 10
Off week for Varsity
Goals this week
- Stay focused during race
- Do something at home to help, without being asked
Week 3 Aug 26 - Sept 1
Mileage Sheets Week 3: Boys Girls
Parents Letter: Boys Girls
Week 3 Team Practice Schedule
Monday, Aug 26
4 pm Long Run
Tuesday, Aug 27
3:30 pm Weights
4 pm 1st mile Speed
Wed, Aug 28
3:30 pm Weights
4 pm Team Meeting - Awards & New Water bottles
4:15 pm Wickets, Normal Run
Thursday, Aug 29
12:30 pm Leave for Wahpeton Invite
Wahpeton meet info
Friday, Aug 30
No Weights
4 pm Form running, Normal Run
Saturday, Aug 31
10 am Practice at GFC
Tempo 1000 or 800 Riverside Side Park
Pancakes - Need Parents help
1000 Results
800 Results
Sunday, Sept 1
On week for Varsity
Goals this week
Mileage Sheets Week 3: Boys Girls
Parents Letter: Boys Girls
Week 3 Team Practice Schedule
Monday, Aug 26
4 pm Long Run
Tuesday, Aug 27
3:30 pm Weights
4 pm 1st mile Speed
Wed, Aug 28
3:30 pm Weights
4 pm Team Meeting - Awards & New Water bottles
4:15 pm Wickets, Normal Run
Thursday, Aug 29
12:30 pm Leave for Wahpeton Invite
Wahpeton meet info
Friday, Aug 30
No Weights
4 pm Form running, Normal Run
Saturday, Aug 31
10 am Practice at GFC
Tempo 1000 or 800 Riverside Side Park
Pancakes - Need Parents help
1000 Results
800 Results
Sunday, Sept 1
On week for Varsity
Goals this week
- Recruit friend from School
- Stay Increase training pace/warm up
Week 2 Aug 19-25
Mileage Sheets: Week 2 Boys Week 2 Girls
Week 2 Schedule
Boys Parents Week 2 Letter
Girls Parents Week 2 Letter
Monday, Aug 19
4:00 pm Long Run
Tuesday, Aug 20
4:00 pm Hill work 8 to 10 x 2 min Runs
Wed, Aug 21
4:00 pm Normal Run, 6x100 Striders
Thursday, Aug 22
4:00 pm Race Simulation, EGF
Race Simulation Results - updated
Friday, Aug 23
Meet at Lincoln Drive Park - at the Playground
3:00 pm Normal Run, 6x100 Striders
Boys uniforms handed out
Saturday, Aug 24
6:00 am Bus Leaves for Jamestown
10:00 am Varsity Boys 5k
10:30 am Varsity Girls 5k
11:05 am JV Boys 4k
11:30 am JV Girls 4k
12:00 pm MS Boys 3k
12:25 pm MS Girls 3k
Jamestown Meet information
Sunday, Aug 27
Off week
Goals this week
Mileage Sheets: Week 2 Boys Week 2 Girls
Week 2 Schedule
Boys Parents Week 2 Letter
Girls Parents Week 2 Letter
Monday, Aug 19
4:00 pm Long Run
Tuesday, Aug 20
4:00 pm Hill work 8 to 10 x 2 min Runs
Wed, Aug 21
4:00 pm Normal Run, 6x100 Striders
Thursday, Aug 22
4:00 pm Race Simulation, EGF
Race Simulation Results - updated
Friday, Aug 23
Meet at Lincoln Drive Park - at the Playground
3:00 pm Normal Run, 6x100 Striders
Boys uniforms handed out
Saturday, Aug 24
6:00 am Bus Leaves for Jamestown
10:00 am Varsity Boys 5k
10:30 am Varsity Girls 5k
11:05 am JV Boys 4k
11:30 am JV Girls 4k
12:00 pm MS Boys 3k
12:25 pm MS Girls 3k
Jamestown Meet information
Sunday, Aug 27
Off week
Goals this week
- Bring a Friend
- Stay hydrated
Week 1 Aug 12 - 18
Mileage Sheets: Week 1 Boys Week 1 Girls
Week 1 Schedule
Boys Parents Week 1 Letter
Girls Parents Week 1 Letter
Monday, Aug 12
4:00 pm Meet at Gym Doors #14
Beginners - Normal Run
Summer Trained - Long run
Tuesday, Aug 13
4:00 pm Normal Run
Wed, Aug 14
4:00 pm Challenge
Boys results Aug 16
2024 Challenge Boys Results
2024 Challenge Girls Results
Challenge All Time
2023 Challenge results
Thursday, Aug 15
4:00 pm Normal Run
6:30 pm Parents meeting in the Media Center at GFC
Friday, Aug 16
Bring a Bike and meet at Lincoln Drive Park, by the Dog Park
4 pm Run - Bike -Run Boys Results Girls Results
Saturday, Aug 17
10 am Normal Run and Pancakes
Goals this week
Mileage Sheets: Week 1 Boys Week 1 Girls
Week 1 Schedule
Boys Parents Week 1 Letter
Girls Parents Week 1 Letter
Monday, Aug 12
4:00 pm Meet at Gym Doors #14
Beginners - Normal Run
Summer Trained - Long run
Tuesday, Aug 13
4:00 pm Normal Run
Wed, Aug 14
4:00 pm Challenge
Boys results Aug 16
2024 Challenge Boys Results
2024 Challenge Girls Results
Challenge All Time
2023 Challenge results
Thursday, Aug 15
4:00 pm Normal Run
6:30 pm Parents meeting in the Media Center at GFC
Friday, Aug 16
Bring a Bike and meet at Lincoln Drive Park, by the Dog Park
4 pm Run - Bike -Run Boys Results Girls Results
Saturday, Aug 17
10 am Normal Run and Pancakes
Goals this week
- Come to practice everyday
- Bring a Friend
Summer Week 10 Aug 7 - 13
Mileage Sheets: Week 10 Boys Week 10 Girls
Monday, Aug 7
4 pm Long Run
Tuesday, Aug 8
4 pm Fox n Hound
Wed, Aug 9
4 pm - Turtle River, Need parents to drive, Stop in DQ North end GF, Return to GF 630ish
Thursday, Aug 10
4 pm Time Trial
Friday, Aug 11
4 pm Normal Run Boys Results
Saturday, Aug 12
10 am Normal Run and Pancakes
Goals this week
Mileage Sheets: Week 10 Boys Week 10 Girls
Monday, Aug 7
4 pm Long Run
Tuesday, Aug 8
4 pm Fox n Hound
Wed, Aug 9
4 pm - Turtle River, Need parents to drive, Stop in DQ North end GF, Return to GF 630ish
Thursday, Aug 10
4 pm Time Trial
Friday, Aug 11
4 pm Normal Run Boys Results
Saturday, Aug 12
10 am Normal Run and Pancakes
Goals this week
- Get a sports physical
- Get Read for Season!!!
Summer Week 9 July 31 - Aug 5
Mileage Sheets: Week 9 Boys Week 9 Girls
Monday, July 31
4 pm Normal Run, No Watch - Guess Timed Run
Tuesday, Aug 1
4 pm Elmo Run
Wed, Aug 2
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, Aug 3
4 pm Run - Bike - Run Boys Results
Friday, Aug 4
4 pm Long Run (slowly moving long run to Monday for XC Season)
Saturday, Aug 5
10 am Normal Run and Pancakes
Goals this week
Mileage Sheets: Week 9 Boys Week 9 Girls
Monday, July 31
4 pm Normal Run, No Watch - Guess Timed Run
Tuesday, Aug 1
4 pm Elmo Run
Wed, Aug 2
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, Aug 3
4 pm Run - Bike - Run Boys Results
Friday, Aug 4
4 pm Long Run (slowly moving long run to Monday for XC Season)
Saturday, Aug 5
10 am Normal Run and Pancakes
Goals this week
- Get a sports physical
- Increase Training Mileage
Summer Week 8 July 24 - July 30
Mileage Sheets: Week 8 Boys Week 8 Girls
Boys Parents Letter Week 8
HYDRATE THIS WEEK
Monday, July 24
4 pm Normal Run, Older Boys - Tempo Run
Tuesday, July 25
4 pm Acceleration, Normal Run
Wed, July 26
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, July 27
4 pm Acceleration, Normal Run
Friday, July 28
4 pm Normal Run
Saturday, July 29
10 am Long run and Doughnuts
Goals this week
Mileage Sheets: Week 8 Boys Week 8 Girls
Boys Parents Letter Week 8
HYDRATE THIS WEEK
Monday, July 24
4 pm Normal Run, Older Boys - Tempo Run
Tuesday, July 25
4 pm Acceleration, Normal Run
Wed, July 26
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, July 27
4 pm Acceleration, Normal Run
Friday, July 28
4 pm Normal Run
Saturday, July 29
10 am Long run and Doughnuts
Goals this week
- Get a sports physical
- Increase Training Pace
Summer Week 7 July 17 - July 23
Mileage Sheets: Week 7 Boys Week 7 Girls
Monday, July 17
4 pm Acceleration, Normal Run
Tuesday, July 18
4 pm Time Trial Boys Results - updated
Wed, July 19
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, July 20
4 pm Run - Bike - Run Boys Results
Friday, July 24
4 pm Acceleration, Normal Run
Saturday, July 15
10 am Long run and Pancakes
Goals this week
Mileage Sheets: Week 7 Boys Week 7 Girls
Monday, July 17
4 pm Acceleration, Normal Run
Tuesday, July 18
4 pm Time Trial Boys Results - updated
Wed, July 19
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, July 20
4 pm Run - Bike - Run Boys Results
Friday, July 24
4 pm Acceleration, Normal Run
Saturday, July 15
10 am Long run and Pancakes
Goals this week
- Get a sports physical
- Increase Training Pace
Summer Week 6 July 10 - July 16
Mileage Sheets: Week 6 Boys Week 6 Girls
Boys Parents letter
Girls Parent Letter
Monday, July 10
10 am Normal Run
4 pm Acceleration, Normal Run
Tuesday, July 11
10 am Normal Run
4 pm Challenge - Boys Results Girls Results
Wed, July 12
10 am Normal run
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, July 13
10 am Normal Run
4 pm Acceleration, Normal Run
Friday, July 14
10 am Normal Run
4 pm Fox - n - Hound
Saturday, July 15
10 am Long run and Pancakes
Goals this week
Mileage Sheets: Week 6 Boys Week 6 Girls
Boys Parents letter
Girls Parent Letter
Monday, July 10
10 am Normal Run
4 pm Acceleration, Normal Run
Tuesday, July 11
10 am Normal Run
4 pm Challenge - Boys Results Girls Results
Wed, July 12
10 am Normal run
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, July 13
10 am Normal Run
4 pm Acceleration, Normal Run
Friday, July 14
10 am Normal Run
4 pm Fox - n - Hound
Saturday, July 15
10 am Long run and Pancakes
Goals this week
- Get a sports physical
- Bring a friend to practice
Summer Week 5 July 3rd - 9th
Mileage Sheets: Week 5 Boys Week 5 Girls
Monday, July 3rd
Run on your own - mileage sheets
Tuesday, July 4th
Run on your own - mileage sheets
Wed, July 5th
10 am Normal run
4 pm - Normal Run
Thursday, July 6th
10 am Normal Run
4 pm Elmo Run
Friday, July 7th
10 am Normal Run
4 pm Normal Run - Frisbee Football Games
Saturday, July 8th
10 am Long run - Pancakes
Goals this week
Mileage Sheets: Week 5 Boys Week 5 Girls
Monday, July 3rd
Run on your own - mileage sheets
Tuesday, July 4th
Run on your own - mileage sheets
Wed, July 5th
10 am Normal run
4 pm - Normal Run
Thursday, July 6th
10 am Normal Run
4 pm Elmo Run
Friday, July 7th
10 am Normal Run
4 pm Normal Run - Frisbee Football Games
Saturday, July 8th
10 am Long run - Pancakes
Goals this week
- Working on Training Pace
- Recruit friends
Summer Week 4 June 26th-July 2nd
Mileage Sheets: Week 4 Boys Week 4 Girls
Monday, June 26th
10 am Normal Run
4 pm Acceleration, Normal Run
Tuesday, June 27th
10 am & 4 pm Run Bike Run - Bring bikes!!
Wed, June 28th
10 am Normal run
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, June 29th
10 am Normal Run
4 pm Acceleration, Normal Run
Friday, June 30th
10 am Normal Run
4 pm Pony Express
Saturday, July 1
10 am Long run
Goals this week
Mileage Sheets: Week 4 Boys Week 4 Girls
Monday, June 26th
10 am Normal Run
4 pm Acceleration, Normal Run
Tuesday, June 27th
10 am & 4 pm Run Bike Run - Bring bikes!!
Wed, June 28th
10 am Normal run
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, June 29th
10 am Normal Run
4 pm Acceleration, Normal Run
Friday, June 30th
10 am Normal Run
4 pm Pony Express
Saturday, July 1
10 am Long run
Goals this week
- Working on Training Pace
- Recruit friends
Summer Week 3 June 19th -25th
Mileage Sheets: Week 3 Boys Week 3 Girls
Parents letter week 3
Monday, June 19th
10 am & 4 pm Fox - Hound
Tuesday, June 20th
10 am Normal run - Only practice due to heat
Wed, June 21th
10 am Normal run
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, June 22th
10 am Normal Run
4 pm Acceleration, Normal Run
6 pm Summer Team Bonding - Burgers, hot dogs, yard games, campfire
Fiala House - 1309 Kuster Circle
Friday, June 23th
10 am & 4 pm (3, 2, 1 min Runs, 5 min rolling rest) x 2 or 3
Saturday, June 24th
10 am Long run
Goals this week
Mileage Sheets: Week 3 Boys Week 3 Girls
Parents letter week 3
Monday, June 19th
10 am & 4 pm Fox - Hound
Tuesday, June 20th
10 am Normal run - Only practice due to heat
Wed, June 21th
10 am Normal run
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, June 22th
10 am Normal Run
4 pm Acceleration, Normal Run
6 pm Summer Team Bonding - Burgers, hot dogs, yard games, campfire
Fiala House - 1309 Kuster Circle
Friday, June 23th
10 am & 4 pm (3, 2, 1 min Runs, 5 min rolling rest) x 2 or 3
Saturday, June 24th
10 am Long run
Goals this week
- Run everyday this week
- Recruit friends