Sun
Mon
Tue
1
~ June 2010 ~ Wed
2
Thu
3
Fri
4
Sat
5
Girls Mileage this week: 1=30, 2= 25, 3 =15 Boys Mileage this week: 1=30, 2= 25, 3 =15
6
Practice @ AMHS (3:00 PM)
8
Practice @ AMHS (3:00PM)
9
Practice @ AMHS (3:00 PM)
10
11
12
Girls Mileage this week: 1=30, 2= 25, 3 =15 Boys Mileage this week: 1=30, 2= 25, 3 =15
13
Practice @ AMHS (3:00 PM)
14
15
Practice @ AMHS (3:00 PM)
16
Practice @ AMHS (3:00 PM)
17
18
19
Girls Mileage this week: 1=35, 2= 25, 3 =20 Boys Mileage this week: 1=37, 2= 30, 3 =20
20
Practice @ AMHS (3:00PM)
21
22
Practice @ AMHS (3:00 PM)
23
Practice @ AMHS (3:00 PM)
24
25
Long Run on own
26
Girls Mileage this week: 1=35, 2= 25, 3 =20 Boys Mileage this week: 1=37, 2= 30, 3 =20
27
Practice @ AMHS (8:00PM)
28
29
Practice @ AMHS (8:00PM)
30
Practice @ Willis Tucker (8:00 AM)
Notes: Group 1= veterans runners with little injury history Group 2= experienced runners with little injury history Group 3= new runners
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Sun
Mon
Tue
~ July 2010 ~ Wed
Thu
1
Practice @ Willis Tucker (8:00 AM)
Fri
2
Sat
Long Run on own
3
Girls Mileage this week: 1=35, 2= 30, 3 =20 Boys Mileage this week: 1=37, 2= 30, 3 =20
4
Practice @ AMHS (8:00 AM)
6
Practice @ AMHS (8:00 AM)
7
Practice @ Willis Tucker (8:00 AM)
9
Long Run on own
Coach is away on Family Vacation in Chelan
11
Practice @ AMHS (8:00 AM)
10
Girls Mileage this week: 1=40, 2= 30, 3 =20 Boys Mileage this week: 1=43, 2= 37, 3 =20
12
13
Practice @ AMHS (8:00 AM)
14
Practice @ Willis Tucker (8:00 AM)
15
16
Optional Group Long Run (Location, time TBD)
Steady Run
17
Girls Mileage this week: 1=40, 2= 30, 3 = 20 Boys Mileage this week: 1=43, 2= 37, 3 =20
18
Practice @ AMHS (8:00 AM)
19
20
Practice @ AMHS (8:00 AM)
21
Practice @ Willis Tucker (8:00 AM)
22
23
Optional Group Long Run (Location, time TBD)
Steady Run
24
Girls Mileage this week: 1=40, 2= 30, 3 =25 Boys Mileage this week: 1=50, 2= 45, 3 =25
25
Practice @ AMHS (8:00 AM)
26
27
Practice @ AMHS (8:00 AM)
28
Practice @ Willis Tucker (8:00 AM)
29
30
Optional Group Long Run (Location, time TBD)
Falcon Running Camp, everyone invited see coach or upperclassman for details
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Sun
31
Girls Mileage this week: 1=45, 2= 35, 3 =25 Boys Mileage this week: 1=50, 2= 45, 3 =25
Mon
1
Captains Practice @ AMHS (8:000 AM)
Tue
2
~ August 2010 ~ Wed
3 4
Thu
5
Fri
6
Sat
Optional Captains Group Long Run (Location, time TBD)
Captains Practice @ Captains Practice @ AMHS Willis Tucker (8:00 (8:00 AM) AM)
Steady Run
Mile Repeats (check plans)
7
Girls Mileage this week: 1=45, 2= 35, 3 =25 Boys Mileage this week: 1=45, 2= 45, 3 =25
8
Captains Practice @ AMHS (8:000 AM)
10
11
12
13
Optional Captains Group Long Run (Location, time TBD)
Captains Practice @ Captains Practice @ AMHS Willis Tucker (8:00 (8:00 AM) AM)
Steady Run
14
Girls Mileage this week: 1=45, 2= 35, 3 =25 Boys Mileage this week: 1=55, 2= 50, 3 =30
15
Captains Practice @ AMHS (8:000 AM)
16
17
18
19
20
Optional Captains Group Long Run (Location, time TBD)
Captains Practice @ Captains Practice @ AMHS Willis Tucker (8:00 (8:00 AM) AM)
Steady Run
Tempo Run
Long Hill Repeats
21
Girls Mileage this week: 1=45, 2= 35, 3 =25 Boys Mileage this week: 1=55, 2= 50, 3 =30
22
23
Steady Run
24
25
Long Hill Repeats
26
Tempo
27
Long Run @ Lord Hill Time-TBD (top 14)
First Week of XC (3:00 PM at AMHS), get your physicals done before this with a check for iron levels
28
29
30
Notes: 1) Make sure physicals are done and all paperwork completed before the start of the season. 2) Make sure and get your iron level checked 3) Do you need new shoes? Your shoes are good for 500-750 miles on average
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Sun
Mon
Tue
~ September 2010 ~ Wed
1
Easy+ hill bounding
Thu
3
Fri
4
3-6 mile Tempo
Sat
Long Run @ Lord Hill Time-TBD (top 14))
2
Easy
5
Off
10
11
12x400, full recovery Easy+ hill bounding
Hill Repeats (20 min. Ultimate Frisbee in duration)
Long Run @ Lord Hill Co-ed Team Relay Time Trial and BBQ Time-TBD (top 14)) (2 miles) @ TBD
12
Off
13
12-16x 400 (1:00 rest)
14
Easy
15
Ultimate Frisbee
16
Cedarcrest, S. Whidbey@ AMHS (McCollom Park)
17
Easy
18
Invitational @ South Whidbey
19
Off (volunteer opportunity at Kirkland Triathlon)
20
Easy
21
6x800 w/ 2:00 recovery 4x200
22
Ultimate Frisbee
23
All Schools @ Lakewood
24
Easy
25
Long Run @ Lord Hill Time-TBD (top 14)
26
Off
27
5x1000 w/2:00 recovery 4x200
28
Easy
29
Tempo (3-5 miles)
30
Easy
Notes: 1. We will train through our races this month, keep you mileage up!
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Sun
Mon
Tue
~ October 2010 ~ Wed
Thu
1
Easy
Fri
2
Sat
InvitationalTomahawk Twilight
3
Off
4
Long Run
5
12x400 (fast), full recovery
6
Ultimate Frisbee
9
Invitational @ Hole-inthe-wall (tentative) (Lakewood)
AMHS, Granite Falls, Easy Kings @ Cedarcrest
10
Off
11
Easy
12
6x400 full recovery
13
Ultimate Frisbee
14
15
16
Long Run @ Lord Hill Time-TBD (top 14)
North County Invite Easy @ Cedarcrest Golf Course
17
Off
18
19
20
10x200
21
Easy
22
Easy
23
Cascade Conference Meet @ Lakewood
4x800 meters fast, Easy full recovery, 4x400
24
Off
25
Easy
26
27
28
8x200
29
Easy
30
District Meet @ South Whidbey
3x800 meters fast, Easy full recovery. 6x400
31
Notes:
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Sun
1
Mon
2
Tue
~ November 2010 ~ Wed
3 4
Thu
5
Fri
6
Sat
State Meet-Pasco
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
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Download: free 2009 Calendar, 2010 Calendar at WinCalendar.com
