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Week 4: Sept 4- Sept 11
Mileage Sheets:                 Week 4 Boys                Week 4 Girls

Week 4 Schedule
Boys Parents Week 4 Letter                       
​
Girls Parents Week 3 Letter

Monday, Sept 4
Due to the hot weather, we are having an early morning option for practice.  Please attend one of the two time options


10 am Long Run    Or    4 pm  Long Run

Tuesday, Sept 5
​4 pm Team Meeting
Normal Run 6 x 100 Striders


Wed, Sept 6
7 am Leave for West Fargo
10 am Races start, rolling Schedule   Boys Mile Splits


Thursday, Sept 7
​4 pm Team Meeting
Normal Run 6 x 100 Striders

Friday, Sept 8
4 pm Run to Riverside
1000's at Current Race Pace   - Boys 1000s/800s



Saturday, Sept 9
8 am 
​ Normal Run 6 x 100 Striders
Pancakes - Need Parents help

Sunday, Sept 10
On week for Varsity

Goals this week
  • Recruit friend from School
  • Stay Increase training pace/warm up

​
Week 2 Aug 21 - 27
Mileage Sheets:                 Week 2 Boys                Week 2 Girls

Week 2 Schedule
Boys Parents Week 2 Letter                       
​
Girls Parents Week 2 Letter

Monday,  Aug 21
4 pm  Long Run
Girls uniforms handed out - Girls bring black leggons to wear for a team promotional Picture


Tuesday, Aug 22
​4 pm Hill work/Tempo

7 pm Team Building/Movie 
1309 Kuster Circle
   Bring your own Chair/Drink
   Bring $5 to order Pizza

Wed, Aug 23
4 pm  Normal Run, 6x100 Striders
Boys uniforms handed out - Boys bring Jeans to wear for a team promotional Picture

Thursday, Aug 24
4 pm  Race Simulation, Riverside Park   Boys Results

Friday, Aug 25
4 pm Normal Run, 6x100 Striders
        

Saturday, Aug 26
6 am Bus Leaves for Jamestown   Boys Miles Splits
10 am Meet Starts

Sunday, Aug 27
On week for Varsity

Goals this week
  • Bring a Friend
  • Stay hydrated

​
Week 1 Aug 14 - 19
Mileage Sheets:                 Week 1 Boys                Week 1 Girls
Week 1 Schedule
Boys Parents Week 1 Letter

Girls Parents Week 1 Letter

Monday,  Aug 14
4 pm  
Beginners - Normal Run
​Summer Trained - Long run


Tuesday, Aug 15
​4 pm Normal Run 

6 pm Parents meet - Enter door 14, lower gym

Wed, Aug 16
4 pm  Challenge
Boys results Aug 16
2023 Challenge results
Challenge All Time


Thursday, Aug 17
4 pm  Normal Run

Friday, Aug 18
Bring a Bike and meet at Lincoln Drive Park, by the Dog Park
4 pm   Run - Bike -Run     Boys Records    Boys Results
        

Saturday, Aug 19
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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • Run everyday this week
  • Recruit friends

​
Week 3 Aug 27 - Sept 3
Mileage Sheets:                 Week 3 Boys                Week 3 Girls

Week 3 Schedule
Boys Parents Week 3 Letter                       
​
Girls Parents Week 3 Letter

Monday,  Aug 28
4 pm  Long Run

Tuesday, Aug 29
​4 pm Team Meeting - Awards
Tempo 1000 or 800 Riverside Side Park   Boys 800       Boys 1000



Wed, Aug 30
4 pm  Normal Run, 6x100 Striders

​
Thursday, Aug 31
4 pm  800's equal Rest    Boys 800 results

Friday, Sept 1
3:45  Quinn Roehl races 

4 pm Meet at Ray Richards Golf Course
(share rides from school if necessary)
Normal Run, 6 x 100 Striders
        

Saturday, Sept 2
10 am Practice at GFC
3,2,1  Hills
Pancakes - Need Parents help

Sunday, Sept 3
Off week for Varsity

Goals this week
  • Recruit friend from School
  • Stay Increase training pace/warm up

​
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