Workouts for this week:  Remember to still contact coaches if not attending practice before school begins.

Monday:  1 mile uphill hard, recover run down- repeat 2 times.  Varsity 3 loops.  Try and keep loops between 15-20 min. each loop.  6 Striders.

Tuesday:  All runners 60 minute run

Wednesday:  30-45 minute conversational pace

THURSDAY:  Grand Marais Meet at Pincushion Trails~

3:00 Junior High boys and girls                                              2.6 k

3:30 Junior Varsity boys and girls                                          4.0 k

4:00 Varsity girls (unlimited entries, 7 score)                     5.0 k

4:30 Varsity boys (unlimited entries, 7 score)                     5.0 k

Coaches have entered you in the appropriate races- top 18-20 runners both girls and boys will run the varsity race . This was based on last week’s performance as well as attendance, work ethic, and eligibility.

Friday:  NO practice, enjoy family time over holiday weekend.

Sat./Sun.   Long run 70-90 minutes

MONDAY SEPT. 5 LABOR DAY:  5:00PM practice!!  Listen for location at practice this week as it will be announced.  Most likely Chester Bowl as  in year’s past.