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Expectations

Summit High


JulyAugustSeptemberOctoberNovember

October

Sun

           Mon

Tue

Wed

Thu

Fri

Sat

8

8am – Big Foot 10K Volunteer, Les Schwab Amph – Required

Black: 1 – 1 ¼ hrs

Silver/Green: 45-60 min

9

Summit 3:05pm

Black group – Track

Silver  & Green  – Grass

 

10

45-60 min easy run plus strides

Core for all

11

3:05pm workout

Black group – Grass

Silver & Green – Hills

 

12

45-60 min easy run plus strides

Core for all

13

30-45 min easy with strides

Friday Team Snacks

14

George Fox Classic

Bus loads at 9:15am

Willamette Mission SP

Races: 2:30, 3, 3:30 & 4pm. Entire team.

15

Black: 1 – 1 ¼ hrs

Silver/Green: 45-60 min

16

Black – Hills

Silver & Green – Hills    

 

17

45-60 min easy run plus strides

Core for all

18

Central Oregon XC Relay - Pine Nursery

2pm team check in

3pm race for all

19

45-60 min easy run plus strides

Core for all

20

Workout for all

after school

 

21

45 – 60 min easy

 

22

Black: 1 – 1 ¼ hrs

Silver/Green: 45-60 min

 

23

Black – Hills

Silver & Green - Grass

 

24

45-60 min easy run plus strides

Core for all

25

3:05pm workout

Black group – Grass

Silver & Green – Hills

 

26

45-60 min easy run plus strides

Core for all

27

30-45 min easy with strides

District Pot Luck Dinner at 5:30pm- SHS Commons – All athletes

28

District XC Chps

7 Varsity, 25 JV at COCC. Races: V at 1:00 & 1:30pm, JV at 2:00 & 2:30pm

29

1 – 1 ¼ hrs

Easy run

30

3:05pm workout

 

31

45-60 min easy run

plus strides

Core for all

1

3:05pm workout

 

2

45-60 min easy run plus strides

Core for all

3

Varsity depart for State at 11:25 am.

30 min easy followed with drills and strides

4

OSSA State XC Champs at Lane CC

Eugene

Races at 1 & 1:45pm

5

45 min Easy run

Begin Post-season XC

 

6

3:05pm workout

XC Awards Pot Luck Dinner 6pm @ Aspen Hall

7

3:05pm workout

45-60 min easy plus strides 

Core for all 

8

 3:05pm workout

 

9

3:05pm workout

45-60 min easy run plus strides

Core for all

10

Depart for Boise

Run on Boise River Trail

11

NXN Regional XC at Boise

(post season XC)

 

Workouts 3:05pm M-F

All athletes & parents invited! à

Bring enough to feed your entire family.

çNov 6 Food List

A-Dup = Salads           E-Las = Desserts

Lay-Ree = Drinks Ren-Z = Main Courses    

 

 

 

 

 

 

 

Oct 27  Food List:

A-Dav = Desserts

Dho-Max = Main Courses

McC- Smi = Salads

Sor-Z = Drinks

 

 

 

Questions: Carol -

541-788-1577

 

Go Storm!