Sept 18-24

Monday 7 am Weight room. Optional strength session.
Monday – 3:45 Baseball field – Pre race run, strides and strength. We should be done around 5pm.
Tuesday Race day this is last year’s schedule, Grand Rapids sports complex, 1100 NE 11th ave
- I do think these times are now accurate.
- 4pm Junior High Boys and girls 3200,
- 4:30 Varsity and JV Girls 5km
- 5:00 Varsity and JV Boys 5km
- Excused from school – this may change, so listen at practice
  - Middle school – 1:00 – make sure you bring a note from your parent to be excused. Bus leaves middle school at 1:15 pm
  - High School – 1:15pm – Bus leaves at 1:30pm LEAVE EARLIEr in 2024
  - results at https://gsetiming.com/results/cc_rslts/cc_rslts.asp?meet_id=1112&race_id=6345&sport=Cross-Country
Wednesday 6:30 am – Meet in cafeteria – Morning workout if you want to not do Wed PM workout
Wednesday 7 am – Weight room. Morning optional strength workout.
Wednesday – 3:45 – Baseball field workout recovery workout
Thursday – 3:45 – Baseball field longer run with 30/30/30s
Friday 6:30 or 3:45 – intervals with core or 30/30/30’s
Saturday on your own 45-60 min
Sunday – rest