200 meters for the Girls & Friday's Race Information

The plan is to meet at 6am...ouch!

(A message from Thatcher: Boys Varsity (8 miles) @ 6:30am; JV/FS (6 miles) @ 7am...maps will be provided!)

BRING YOUR WATCHES!!

• Warm up on the track--6 laps.
• 6 controlled strides...@ 80% effort.
• Time your intervals...go at the prescribed pace on the chart--highlighted in yellow. You will see your names from the last workout. Your colored names match up with the same colors of your 200s.
• Start your repetition with a 10-meter jog into each one (instead of a standing start). Walk a 200 between for full rest recovery. You will feel good and should not feel too tired as you have proper recovery. This workout is designed to get your legs used to a fast pace but not hard enough to make your legs too tired. If you are too tired, do only 12. But first, you should slow down your walk on your rest interval before you make the decision to cut back the amount of reps.
• Captains Gabie and Holly should print out the above pace schedule so as to have it viewable for others who have not checked their goal pace from this blog.
  

16x200s for Varsity (yes, I added a few more)...

8x200s for JV...

Cool Down--1 mile jog

Stretch and Core

Cougar 2-Miler
RACE SCHEDULE FOR FRIDAY
This race is optional for JV GIRLS
Coach Thatcher will discuss this with the boys.

Bus departure is at 4:30pm!
Return time: ??? maybe late...depending on amount of heats.

6:30 pm Fr/So boys heats over 11:30
6:45 pm Fr/So boys heats over 11:30
7:00 pm Fr/So boys heats over 11:30
7:15 pm Girls heats over 12:30
7:15 pm Girls heats over 12:30
7:45 pm Seeded Fr/So under 11:30
8:00 pm Seeded Girls under 12:30
8:15 pm Seeded Boys under 10:30
8:30 pm Boys heats over 10:30
8:45 pm Boys heats over 10:30
9:00 pm Boys heats over 10:30