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Expectations

Summit High


JulyAugustSeptemberOctoberNovember

October 2018

Sun

           Mon

Tue

Wed

Thu

Fri

Sat

7

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

Black: 1 – 1 ¼ hrs

Silver/Green: 45-60 min

8

Summit 3:05pm

Black group – Track

Silver  & Green  – Grass

 

9

45-60 min easy run plus strides

Core for all

10

3:05pm workout

Black group – Grass

Silver & Green – Hills

 

11

45-60 min easy run plus strides

Core for all

12

30-45 min easy with strides

Friday Team Snacks

13

Warner Pacific XC Classic – Lents Pk

Bus loads at 8:30am

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

14

Black: 1 – 1 ¼ hrs

Silver/Green: 45-60 min

15

Black – Hills

Silver & Green – Hills    

 

16

45-60 min easy run plus strides

Core for all

17

Central Oregon XC Relay - Pine Nursery

2pm team check in &

3pm race for all

18

45-60 min easy run plus strides

Core for all

19

3:05pm Workout for all

 

 

20

45 – 60 min easy

 

21

Black: 1 – 1 ¼ hrs

Silver/Green: 45-60 min

 

22

Black – Hills

Silver & Green - Grass

 

23

45-60 min easy run plus strides

Core for all

24

3:05pm workout

Black group – Grass

Silver & Green – Hills

 

25

45-60 min easy run plus strides

Core for all

26

30-45 min easy with strides

District Pot Luck Dinner at 5:00pm- SHS Commons – All XC athletes invited

27

District XC Chps

7 Varsity, 20 JV at COCC. Races: V at Noon & 12:45pm, JV at 1:30 & 2:15pm

28

1 – 1 ¼ hrs

Easy run

29

3:05pm workout

 

30

45-60 min easy run

plus strides

Core for all

31

3:05pm workout

 

1

45-60 min easy run plus strides

Core for all

2

Varsity depart for State at 11:30 am.

30 min easy followed with drills and strides

3

OSSA State XC Champs at Lane CC

Eugene

Races at 2:25 & 3pm

4

45 min Easy run

Begin Post-season XC

 

5

3:05pm meet

Easy run for state team

6

3:05pm workout

XC Awards Pot Luck Dinner 6pm @ Aspen Hall

7

 3:05pm workout

 

8

3:05pm workout

45-60 min easy run plus strides

Core for all

9

Depart for Boise

 

10

NXN Regional XC at Boise

(post season XC)

 

11

Return from Boise

All athletes & parents invited! à

Bring enough to feed your entire family.

^ Nov 6 Food List

 A-Cos = Desserts           Dai-Las = Salad

Lay-Ste = Main  

                 Course

Sti-Z = Drinks   

 

All Workouts 3:05pm M-F

 

 

 

 

 

Oct 26  Food List:

A-Jim = Main

                 Course

Kee-Men = Desserts

Mer-Seg = Drinks

Sha-Z = Salad

 

 

 

Questions: Carol -

541-788-1577

 

Go Storm!