Monday, 9/28: Drive to Park Trail
-Longer medium pace run + a few repeats up hill to Lake Ilsanjo (top 3 groups only) push-ups at top of Lake Ilsanjo
Tuesday, 9/29: MCHS Campus Course
-10 minute warm-up > 3X Mile repeats on MCHS campus course > cross training > 200 build-ups (hope Michael can get us keys to get through gate by tennis court)
Wednesday, 9/30: Drive to Channel Drive
-Longer, easy pace run = 50+ minutes
Thursday, 10/1: MCHS Campus Course
-20 minute warm-up > form drills > Intervals 400 > 800 >1200 > 1200 > 800 > 400 > cross training > 10 minute cool down
Friday, 10/2: Drive to Spring Lake
-Run to starting line > stage everyone at 1 mile mark > medium up-tempo pace to/up dam, then practice surges to crest dam and continue to bench > cool-down varies for each group
Weekend: Mandatory for everyone = 1 hour minimum easy pace run
Monday, 10/5: Drive to Spring Lake
-Stop at water towers 4 X shorter loop to practice down-hill technique on Spring Lake course > easy pace run back > 200 build-ups on dam by parking lot
Tuesday, 10/6: MCHS Campus
-Easy day = 15 minute warm-up > drills > rolling/stretching > 200 build-ups
Wednesday, 10/7: Drive to Spring Lake
-Drive to competition vs. Piner/Elsie at Spring Lake
Thursday, 10/8: Drive to Park Trail (?)
-Longer, easy run around Rincon Valley neighborhood (or will ask Melanie if we can coordinate drivers to go to the park if possible)
Friday, 10/9: MCHS Campus/Montecito Park
-JV = easy day > 15 minute warm-up > drills > 200 build-ups
-Varsity = Campus course tempo (easy-medium pace) to review of next week’s racing tactics (details TBD)
Saturday = Crystal Springs Invite; bus leaves at 7AM
