XC Runs

Here are some links to some of the runs we will be doing this season for XC. I will add to it as we add new runs.

Thanks,
Coach Drury

Elementary Run 2.12 miles


Liberty Run 3.4 miles


Palomino Run 3.31 miles


Clellie Harmon Run 3.39 miles

Week #11

A couple of notes:

- Fall Sports practices began today.

- There are several individuals that have reached their mileage goals for the summer. Great job! But don't stop now. Keep it up. We are recording mileage until Labor day and we want to reach 10,000 total for the summer. SO please keep sending the mileages.

- I am going to try to keep sending out workouts. They will be based on what we will be doing at XC practice. If you have any questions or need any help please let me know.

- I wanted to thank everyone for taking part in the Eagle Running Club. Thanks for making it so successful and keep up the amazing work!!

Thanks,
Coach Drury

Week #11 –Start of Practice
Phase One (Base Building)



Monday, August 9th – First Day of Official Practice @ 8:00 SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Run to Elementary School and back to Middle School)



Tuesday, August 10th – 8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Liberty Run)



Wednesday, August 11th – 8:00am SBMS
A – 20 minutes @ 7:15-7:30 pace; 6 x 300m strides; 10 minutes @ 7: 15-7:30 pace; (5 miles)
B – 15 minutes @ 7:30-7:45 pace; 6 x 300m strides; 10 minutes @ 7: 30-7:45 pace; (3.5 miles)
C – 15 minutes @ 7:30-7:45 pace; 6 x 300m strides; 10 minutes @ 7: 30-7:45 pace; (3.5 miles)
(Loops in Park)

Thursday, August 12th –8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Palomino Run)



Friday, August 13th – 8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Clellie Harmon)

Saturday August 14th-
A – 45 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (6 miles);
B – 30 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3.5 miles);
C – 40 minutes @ 10:00 pace with the last 10 minutes at 9:30 pace (4.5 miles);

Sunday, August 8th
A – 40 minutes @ 7:45 pace (5.5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);
C – 30 minutes @ 10:00 pace (3 miles);

Total Mileage for Week #11
A – 44.5 miles
B – 28.5 miles
C – 19.5 miles