2011 Mandatory Practice and Meet Schedule

Cut and paste the link below into your browser to view and print the schedule in googledocs.
https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0BwaLrtRa2xFJODA5ZGZiMDgtODRkZC00MTQ2LTk0ZTktNTBiM2U1MmQzMTNj&hl=en_US

August 1 - August 13 Workouts

**Complete strength training on M, W, and F of each week:
15 push-ups, 30 crunches, 1min30sec plank x 2, 20 squats

Mon., Aug. 1 = 8:00-9:45am Lake Farm Cty Park (4 miles or 32 min. continuous running)
Tues., Aug. 2 = 12:00-1:00 Oregon Pool (30 min. of lap swim or 6-8 miles aerobic biking)
Wed., Aug. 3 = 7:00-8:45pm BOCC (3 miles or 30 min. continuous running)
Thurs., Aug. 4 = 12:00-1:00 Oregon Pool (30 min. of lap swim or 6-8 miles aerobic biking)
Fri., Aug. 5 = RUN AT HOME (3 miles/30 min. @ 70%)
Sat., Aug. 6 = RUN AT HOME (3 miles/30 min. @ 70%)
Sun., Aug. 7 = REST
Mon., Aug. 8 = RUN AT HOME (4 miles/32 min. @ 70%)
Tues., Aug. 9 = SWIM OR BIKE AT HOME (30 min. lap swim or 6-8 miles aerobic biking) **FYI=Oregon Pool is available at 12:00. Coach H will not supervise.**
Wed., Aug. 10 = 7:00-8:45pm BOCC Captain Run (Mandatory Parent Mtg at Football field shelter)
Thurs., Aug. 11 = SWIM OR BIKE AT HOME (30 min. lap swim or 6-8 miles aerobic biking) **FYI=Oregon Pool is available at 12:00. Coach H will not supervise.**
Fri., Aug. 12 = RUN AT HOME (3 miles/30 min. @ 70-80%)
Sat., Aug. 13 = RUN AT HOME (3 miles/30 min. @ 70-80%)
Sun., Aug. 14 = REST

Mike's Post: Chocolate Milk is the Ultimate Post Workout Drink

After watching Mike casually reach into a small cooler and greedily chug down a cool and refreshing quart of chocolate milk at the end of last week's Wednesday night team run, a debate broke out among the team.



It went something like this:
XC runner #1: What is he doing? Really, Mike, chocolate milk!
(The team pauses and watches as Mike chugs.)
Mike: (Mike finished and satisfied wipes his choc milk mustache off with his forearm and smiles.) Yah!
Mrs. H: Hey, chocolate milk's good for you! Last year it was promoted as the new sports drink.
XC runner #2: Oh yah...Michael Phelps drinks it! Doesn't he?
XC runner #3: I don't believe it! It's just a bunch of sugar and milk.
(Team members let their opinions fly back and forth.)
Mrs. H: OK, Mike! Here's your assignment. I want you to give the team info on the benefits of drinking choc milk. If you can find some good stuff, we'll post it on the blog.

Alright XC team, here are the facts.
Check out the link that Mike sent me:
http://www.chocolatemilk.com/
Check it out! And, raise those bottles of choc milk high! It's good for you.

Mrs. H (and Mike)

July 2011 Workouts

Mon., July 4 ~ At Home
Continuous Run/Stretch ~ 4 miles
**Beginners = Run 9, Walk 2 x 3
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats

Tues., July 5 ~ Oregon Pool/ 12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Wed., July 6 ~ Lake Farm County Park (4330 Libby Rd., Madison)/ 7:00pm-8:45pm
Continuous Run/Stretch ~ 3 miles
**Beginners = Run 9, Walk 2 x 3
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats

Thurs., July 7~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Fri., July 8~ At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 9, Walk 2 x 3
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats

Sat., July 9~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 9, Walk 2 x 3

Sun., July 10~REST

Mon., July 11~Lake Farm County Park (4330 Libby Rd., Madison)/8:00am-9:45am
Continuous Run/Stretch~4 miles
**Beginners = Run 13, Walk 2 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats, 18 heal raisers

Tues., July 12~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Wed., July 13~Bishop O' Connor Center Track/7:00pm-8:45pm
Continuous Run/Stretch~3 miles
**Beginners = Run 13, Walk 2 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats, 18 heal raisers

Thurs., July 14~Oregon Pool/12:00-1:00
Lap Swim 30 minutesor(Bike at aerobic pace 6-8 miles at home)

Fri., July 15~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 13, Walk 2 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 20 sec x 2, 18 squats, 18 heal raisers

Sat., July 16~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 13, Walk 2 x 2

Sun., July 17~REST

Mon., July 18~Lake Farm County Park (4330 Libby Rd., Madison)/7:00pm-8:45pm Continuous Run/Stretch~4 miles
**Beginners = Run 14, Walk 1 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Tues., July 19~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Wed., July 20~Bishop O' Connor Center Track/7:00pm-8:45pm
Continuous Run/Stretch~3 miles
**Beginners = Run 14, Walk 1 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Thurs., July 21~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Fri., July 22~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 14, Walk 1 x 2
Core Exercises
15 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Sat., July 23~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 14, Walk 1 x 2

Sun., July 24~REST

Mon., July 25~Lake Farm County Park (4330 Libby Rd., Madison)/8:00am-9:45am Continuous Run/Stretch~4 miles
**Beginners = Run 30 minutes or 3 miles
Core Exercises
18 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Tues., July 26~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Wed., July 27~Bishop O' Connor Center Track/7:00pm-8:45pm
Continuous Run/Stretch~3 miles
**Beginners = Run 30 minutes or 3 miles
Core Exercises
18 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Thurs., July 28~Oregon Pool/12:00-1:00
Lap Swim 30 minutes or (Bike at aerobic pace 6-8 miles at home)

Fri., July 29~At Home
Continuous Run/Stretch~3 miles
**Beginners = Run 30 minutes or 3 miles
Core Exercises
18 p-ups, 28 crunches, plank 1 min 30 sec x 2, 18 squats, 18 heal raisers

Sat., July 30~At Home
Continuous Run/Stretch
**Beginners = Run 30 minutes or 3 miles

Sun., July 31~REST