With only 4 weeks to go before the region championship race we start our two hardest weeks of training this week before slowly tapering off to be fresh and ready to run our best race of the season at region.
Monday September 12 @ 5:00 PM at Rotary Park. 6 mile run for all runners at 75% effort followed by our first Pack 800.
Tuesday September 13 @ 5:15 PM at the HS track. 2 mile warm-up run to Swanny Park followed by 8 follow-the-leader trail repeats down the dirt trail from the ZAX parking lot to the slack line park.
Wednesday September 14 @ 5:00 PM at Lions Park. 7 mile trail run for all runners running up the trail past Arches National Park along highway 191 at 75% effort.
Thursday September 15 @ 5:15 PM at the HS track. The full 7 + 7 = 7 workout. We start with our normal warm-up routine. Next we do a easy paced 3 mile run to Swanny Park followed by 4 x 100 meter strides on the football field. We then do 7 x 800 meter repetitions with a walk recovery starting at 3:15 cutting down in 15 second increments to 2:00. After a 5 minute walk recovery we do 7 x 200 meter repetitions with 90 second jog recovery. After a 5 minute walk recovery we conclude with a easy 2 mile run up to Rotary Park, thru the neighborhood and back to the track for our normal static stretching.
Friday September 16. Southwest Sunset XC Classic in Durango Colorado. Team members will be dismissed from school at 1:15 PM to board the bus to attend this meet in Durango. We will make one brief stop on the way to the meet, most likely in Cortez, Colorado. Race times are 8:30 PM for Varsity Girls and 9:00 PM for Varsity Boys. We should arrive back in Moab around 1:00 AM. We will have more information on this meet on Wednesday and Thursday.
Saturday September 17 @ 10:00 AM at Rotary Park. Easy 5 mile recovery run for all runners.
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