Irondale Cross Country Running 

Practices over MEA 10/16/08-10/19/08:

 Thursday: Warm-up, plyos, 45 mins Easy, 6x100 fast, stretch

Friday: 2 miles warm-up, 1 mile threshold, 1000 m interval, 2x400m fast, 4x200m fast, 1 mile cool down + 1 circuit of strength training (or do strength on Saturday)

Saturday: 30 mins Easy, stretch

 Sunday: Rest

PRACTICE SCHEDULE FOR THE WEEK OF 8/11:

Monday--

9:00-10:00AM-1st practice!!  Introductions, short run, stretch.

4:00-5:30 PM-Strength training (involves some running)

Tuesday--
9:00-10:30 AM: Strength training

4:00-5:30 PM: Off-site run--meet at Rice Creek Fields
5880 Rice Creek Parkway
Shoreview, MN 55126

From the South:

• 35W north to County Rd. J./85th Ave.
• East on County Rd J.
• South on Rice Creek Parkway 4:00-5:00 PM: Strength training 

Wednesday--
9:00-10:30 AM: Cross training, core strength

4:00-5:00 PM: Easy Run, stretch

6:30 PM: Chemical Awareness Meeting-This is a mandatory meeting for all athletes and one parent/guardian.  If you cannot attend, please see your coach for details.

Thursday--
9:00-10:30 AM: Strength training

4:00-5:00 PM: Easy Run, Stetch

Friday--
9:00-11:00 AM: Off-campus run--Bald Eagle Lake Park

Weekend--
Run at least one recovery run of 30-60 minutes.  Also, consider swimming or biking and remember to stretch and stength train your core.

Week of 8/18/08:

Monday-Wednesday--Training Camp

Thursday: NSC Jamboree @Bassett Creek Park--10AM

--Girls run are divided into two teams by the captains and then those two teams are divided into Varsity/JV.  All girls on the same sub-team must run the race together.  The Varsity/JV team with the fastest overall team time wins ice cream! 

Friday: 9:00-11:00AM @ Track for strength training (full weightroom routine) and a recovery run (30-45 mins).

Over the weekend: Most runners need to get in a longer run of about 60 mins.  At 41 mins, add in 10x15 secs of speed bursts followed by 1 min of easy jogging.  Jog the last 8 mins as recovery. 

Week of 8/25/08:

Monday: 

10AM--Captains' practice, Uniforms handout at 11:00AM (the boys go at 10:45).  I will take your yellow slips down to Mr. Clausman.   

3-4:15PM--Stength training and recovery/ice cream run. If you weren't on "Caryn's" team, then bring money if you want ice cream.

Tuesday:

3:00-5:00PM--We'll drive to Totino for a hill workout and then drive back to Irondale for strength and flexibility training. 

Wednesday:

9-10AM--Captain's practice (Easy run of some sort)

3:00-4:30PM--Team pictures @ 3:00 PM (Bring order forms & money).  Team meeting followed by upper body and core strength training in the weightroom.

Thursday:

Matterhorn Invite

Friday:

9-10:45AM: Recovery run (45 mins) followed by flexibility and strength training

Saturday or Sunday:

Long run of about 60 mins.  Add in 10x20 secs of speed bursts followed by 1 min of easy jogging.  Leave 5-10 mins for recovery jogging at the end of the run.

Week of 9/1/08:

Monday:

4-7:00PM: Meet at Autumn Woods Apartment Complex

Address--2560 Kenzie Terrace, St. Anthony, MN 55418

We will do our workout and then enjoy some pool time and a little BBQ.   

Hill workout

Tuesday:

2:45-4:00: Strength training and recovery run

Wednesday:

2:45-4:00: Meeting in room 204 followed by pre-meet workout.

Thursday:

@Monticello

Friday:

2:45-4:30: Long run (~60 minutes) followed by strength training.

7:15: Twins Game

2007 Practices:

Practice Schedule for the Week of September 3

Monday: Interval pace workout

4pm Meet @ North side of building

 Tuesday: Threshold pace workout

6-7am Morning workout!

2:30pm Meet @ North side of building

 Wednesday: Pre-Meet workout

Pasta Feed @ Holub’s House!

Thursday: Monticello Invitational

Morning – easy 25-30 min. run on your own

2:00pm bus to Pioneer Park, Monticello, MN

Treats provided by the Byron’s and Livingston’s 

Friday: Long Run

6-7am Morning workout!

2:30pm Meet @ North side of building

Saturday / Sunday: Easy Recovery Run

Run at least one recovery run of 30-60 minutes.  Also, consider swimming or biking and remember to stretch and stength train your core.

Week of September 10:

Monday: Intervals
2:30 PM meet @ the track.
Workout @ Edgewood M.S.

Tuesday: Recovery Run

6:00-6:30AM Weight Train
6:30-7:00AM Pool workout

2:30 PM meet @ the track.

Wednesday: Long Run

2:30 PM meet @ the track.  We will do a drop-off run.  Groups will be dropped off 5-9 miles away from school.  We'll need 4 drivers to help. 

Thursday: Threshold

2:30 PM meet @ the track.
Workout @ Highview M.S.

Friday: Pre-meet

6:00-6:30AM Weight Train
6:30-7:00AM Pool workout
2:30 PM meet @ the track.

Week of September 17:

Monday: Mixed speed 

2:30 PM meet @ track, workout @ Long Lake Park

Tuesday: Recovery

6:00 AM Strength training

6:30 AM Aqua jogging

2:30 PM meet @ track

Wednesday: Threshold

2:30 PM meet @ track, workout @ Edgewood M.S.

Thursday: Off/Cross train

Boy's race @ Elk River--girls are welcome to go cheer!!

If you can't run on Sunday, run 6-8 miles.

Friday: Pre-meet

Saturday: Meet

Bus leaves @ 8:30 AM

Sunday: Long run on your own

Week of September 24:

Monday:

Varsity-45-60 min recovery run strength circuits

JV-Mixed Speed @ Long Lake Park

Tuesday:

Varsity-Mixed Speed @ Long Lake Park or on track (depending on ground condition)

JV-45 min recovery jog

After practice: Olive Garden--we'll go right after practice and return to school by 6 PM

Wednesday:

Varsity-45 min recovery run

JV-Threshold

Thursday:

Everyone meet in Room 204 for team meeting.

Varsity-Threshold

JV-Pre-meet

Friday:

Varsity-Pre-meet workout @ Chippewa

JV-Race @ Chippewa

Saturday:

Varsity-Race @ Griak, Bus leaves @ noon

JV-Recovery Run @ Griak

Sunday:

Everyone: Off/Cross Train

Week of October 1
Monday: Long Run
2:30: Meet @ Track (70-80 mins)

Tuesday: Mixed Speed
2:30: Meet @ Track for post-race mtg with threshold and speed work to follow

Wednesday: Pre-meet
2:30: Meet in room 204 with pre-meet workout to follow

Thursday: Blaine
Bus leaves @ 2:00 PM

Friday: Softball
2:30: Meet @ Track for warm-up and team selection followed by pasta feed @ Beckfield's house

Saturday: Eau Claire
Bus leaves @ 7:00 AM

Sunday: Cross Train/Off
Come watch Coach Jahnke run the Twin Cities Marathon!!!!!

2:30: Meet @ Track for threshold workout

Saturday/Sunday: Recovery/Off

Run 45-60 mins one day 6x100m striders and take the other day off.

Rest of month, October 15-October 30:

10/15 Monday: Premeet

2:15-Meet in room 204 for premeet meeting.  

2:40-Travel to Bassett Creek in Crystal to practice on Conference course.

10/16 Tuesday: Meet @ Bassett Creek Park

North Suburban Conference Championships

Race Schedule:
Bus departs @ 1:20pm (Check in w/6th hour teacher)
3:10pm Boy's Varsity - 5K
3:40pm Girl's Varsity - 4km
4:10pm Boy's JV- 5km and Boy's JH- 2.5K
4:40pm Girl's JV - 4km and Girl's JH- 2K
5:15pm Awards Ceremony
6:30 Estimated Return to Irondale

10/17 Wednesday:  Recovery/Game Day

2:30-Meet at track.  Dr. Matt will be joining us.

10/18 Thursday (No school): Long Run

10:00 AM-Meet at track.  We'll travel off-site for our last long run of the season!

10/19 Friday (No school): ON YOUR OWN
Easy Run 30 mins

(6x30 sec stride)

Stretching

1 circuit 

10/20-21 Saturday or Sunday: ON YOUR OWN

Threshold Workout:

2 mile Easy 

3 x (30 sec fast 1 min easy 5 min threshold   2 min jog) 

2 mile Easy

10/22 Monday: 30 min Easy 6x200m w/200m jog

2:30-Meet at track.

10/23 Tuesday: Easy 20-40 mins

2:30-Meet at track.

10/24 Wednesday: Easy 20-30 mins

2:30-Meet in room 204

3:00-Team picture retake

10/25 Thursday: Meet
5AA Sections @ Bassett Creek Park

Race Schedule:
1:30pm Bus Departs (Check in with 6th hour teacher)
3:30pm Varsity Girls- 4km
4:00pm Varsity Boys- 5km
4:30pm JV Girls- 4km
4:35pm JV Boys- 5km
5:15pm Awards Ceremony
6-6:30pm Estimated Return to Irondale

10/26 Friday: Game day/uniform turn-in

10/29 Monday: Voting in room 204

10/30 Tuesday: 1 mile time trial

2:30-Meet at the track to warm up and race at 3:15