Participation Guide & Everything you didn't realize you didn't know about BHS Cross Country... |
Next few weeks in Cross Country...
The following workouts are subject to change based on the response of athletes and other mitigating factors...
9-27 Wednesday: Pre-Race WU + Groove rhythm: 500 / 800 / 500 + Post-Race run + Orange Easy
9-28 Thursday: Pre-race w/ spaghetti dinner at Maddy's
9-29 Friday: Loveland Invite. Coach's Mtg @ 12:15 / Release at 10:35am Bus Departs @ 10:55am / Return bus from Loveland @ 3:00pm with a 4pm estimated arrival back in Brighton.
Oct 2 Monday: Captain’s Breakfast Run Practice! EASY!
10-3 Tuesday: Normal WU + Groove rhythm: 500 / 800 / 500 + Post-Race run + Orange Easy
10-4 Wednesday: Normal WU + 30 min run w/ 5x20 sec strides @15min into the run.
10-5 Thursday: Pre-race w/ spaghetti dinner at Amy’s.
10-6 Friday: League Championships @Northglenn Open Space Park
Coach's Mtg @ 1pm / Release at 12:00pm Bus Departs @ 12:20pm JVB 2pm JVG 3pm VB 3:33pm VG 4:03pm
10-7 Saturday: 10-20 min brisk walk & mobility work
Oct 9 Monday: Practice @ 6:30pm Normal WU +
JV CHAMP RUNNERS Groove rhythm: 300 / 500 / 300 + Race Post run
Claire: Pre-Race WU + Controlled Progression: [Run 7 min easy + 8 min w/ 4x20 second strides + 25 min progression of: 10 min steady → 5 minutes a bit faster → 5 minutes slightly faster → 5 min fast but controlled (what you can maintain for 5 minutes) + 5 min easy. [Experienced groups: YellowHard post-run]
10-10 Tuesday: Pre-race w/ spaghetti dinner at Josh’s House
10-11 Wednesday: HAWK JV CHAMPIONSHIPS @ Margaret Carpenter Thornton
Claire: Do pre-race warm up then 6x800, 3x400 10 min cool down.
OCT 12 → OCT 19 REGIONAL RUNNERS ONLY
10-12 Thursday: 20-30 min easy run on your own
10-13 Friday: Off – 10-20 min brisk walk with mobility work and self-care soft tissue
10-14 Saturday: On your own: Pre-Race WU + Controlled Progression: [Run 7 min easy + 8 min w/ 4x20 second strides + 25 min progression of: 10 min steady → 5 minutes a bit faster → 5 minutes slightly faster → 5 min fast but controlled (what you can maintain for 5 minutes) + 5 min easy.
10-16 Monday @ 6:30pm Benedict Park
Normal WU + Groove rhythm: 500 / 800 / 500 + 5 min jog + Post-Race run work
10-17 Tuesday: 30 min run w/ 5x20 sec strides 15 minutes into run + Orange Easy
10-18 Wednesday: Pre-race w/ spaghetti dinner at Claire’s House
10-19 Thursday: REGIONAL CHAMPIONSHIPS @ Loveland 2pm
10-20 Friday: 25 min run w/ 5x20 sec strides at ten minutes into run
10-21 Saturday: Off – 10-20 min brisk walk with mobility work and self-care soft tissue
OCT 21 → OCT 27 State Runners Only
9-28 Thursday: Pre-race w/ spaghetti dinner at Maddy's
9-29 Friday: Loveland Invite. Coach's Mtg @ 12:15 / Release at 10:35am Bus Departs @ 10:55am / Return bus from Loveland @ 3:00pm with a 4pm estimated arrival back in Brighton.
Oct 2 Monday: Captain’s Breakfast Run Practice! EASY!
10-3 Tuesday: Normal WU + Groove rhythm: 500 / 800 / 500 + Post-Race run + Orange Easy
10-4 Wednesday: Normal WU + 30 min run w/ 5x20 sec strides @15min into the run.
10-5 Thursday: Pre-race w/ spaghetti dinner at Amy’s.
10-6 Friday: League Championships @Northglenn Open Space Park
Coach's Mtg @ 1pm / Release at 12:00pm Bus Departs @ 12:20pm JVB 2pm JVG 3pm VB 3:33pm VG 4:03pm
10-7 Saturday: 10-20 min brisk walk & mobility work
Oct 9 Monday: Practice @ 6:30pm Normal WU +
JV CHAMP RUNNERS Groove rhythm: 300 / 500 / 300 + Race Post run
Claire: Pre-Race WU + Controlled Progression: [Run 7 min easy + 8 min w/ 4x20 second strides + 25 min progression of: 10 min steady → 5 minutes a bit faster → 5 minutes slightly faster → 5 min fast but controlled (what you can maintain for 5 minutes) + 5 min easy. [Experienced groups: YellowHard post-run]
10-10 Tuesday: Pre-race w/ spaghetti dinner at Josh’s House
10-11 Wednesday: HAWK JV CHAMPIONSHIPS @ Margaret Carpenter Thornton
Claire: Do pre-race warm up then 6x800, 3x400 10 min cool down.
OCT 12 → OCT 19 REGIONAL RUNNERS ONLY
10-12 Thursday: 20-30 min easy run on your own
10-13 Friday: Off – 10-20 min brisk walk with mobility work and self-care soft tissue
10-14 Saturday: On your own: Pre-Race WU + Controlled Progression: [Run 7 min easy + 8 min w/ 4x20 second strides + 25 min progression of: 10 min steady → 5 minutes a bit faster → 5 minutes slightly faster → 5 min fast but controlled (what you can maintain for 5 minutes) + 5 min easy.
10-16 Monday @ 6:30pm Benedict Park
Normal WU + Groove rhythm: 500 / 800 / 500 + 5 min jog + Post-Race run work
10-17 Tuesday: 30 min run w/ 5x20 sec strides 15 minutes into run + Orange Easy
10-18 Wednesday: Pre-race w/ spaghetti dinner at Claire’s House
10-19 Thursday: REGIONAL CHAMPIONSHIPS @ Loveland 2pm
10-20 Friday: 25 min run w/ 5x20 sec strides at ten minutes into run
10-21 Saturday: Off – 10-20 min brisk walk with mobility work and self-care soft tissue
OCT 21 → OCT 27 State Runners Only
Teens are usually SLEEP DEPRIVED. If you can make minor adjustments now to start averaging just 15-20-30 more minutes of sleep per night, YOU ARE GOING TO RUN FASTER two to three weeks from now. Check Here for a Sleep Chart
Get Out and RUN!
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Brie Oakley Breaks 16 minutes for the 5k!! VIDEO
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Practices are on Tue, Wed, Thu, Fri 4:50pm - 7pm @ the Track (we meet in front of the snackbar). Practice "typically" lasts 2 hours but will occasionally take longer of we have to go off site to Barr Lake or Adams County Fairgrounds.
Mondays / Saturdays are TBA -- we will meet one or the other but not both.
WARM-UPS for Workouts: https://www.youtube.com/watch?v=8dIHS_UVfQ4
To participate in Cross Country, you must...
1) be Registered: Link: https://brightonbulldogs-ar.rschooltoday.com/viewmyaccount
2) Have a Current Physical (physicals expire one year from the date issued)
3) Pay all outstanding fees (including the sport fee)
1) be Registered: Link: https://brightonbulldogs-ar.rschooltoday.com/viewmyaccount
2) Have a Current Physical (physicals expire one year from the date issued)
3) Pay all outstanding fees (including the sport fee)