August 2005
St. Anthony Village Summer Running 2017 Reasons to attend Summer Running/Captain’s Practices 1) Base Mileage to make you a stronger runner for when the season starts 2) Helps prepare your body for the regular season – helping to avoid annoying injuries like Shin Splints. 3) Gives runners an idea of what the regular practices will be like. 4) Starts the team bonding process early. 5) Sleeping in during the summer is for wimps 6) The first weeks of the regular season will be EASY if you are already in shape 7) It’s a lot of fun to run and wake up someone up who is sleeping in during your summer run 8) It will increase your appreciation for short-shorts 9) Spontaneous games days happen 10) Gets you started on beating last year’s PR!
-Attached is the summer running schedule. Summer running practices are optional, but encouraged. Practices will be mostly led by captains and/or senior leaders. Coaches will be present at some, but not all of the practices. -If you have questions during the summertime, please contact Travis MacLeod at [email protected] -you can also find quite a bit of information, such as summer running schedule, meet schedule, etc… on our team website: http://gosavhuskies.com/coed_cross_country
June 2017 **Subject to Change**
Sun
Mon
Tue
Wed
Thu
Fri
a. = In shape, CC veteran b.=close to in season shape c.=beginner and/or MSer
4
5
6
7
Sat
1
2
3
8
9
10
Last day of school!
11
18
12
13
14
15
16
17
19
20
21
22
23
24
Day #1 8:30 Central Park -warm-up -push ups/core
8:30 Central Park
8:30 Central Park
8:30 Central Park
-warm-up -push ups/core
-warm-up -push ups/core
-warm-up -push ups/core
20-30 minutes easy
20-30 minutes easy
20-30 minutes easy
20-30 minutes easy
25
26
27
28
something other than running (biking, rollerblading, basketball, etc…)
29
30 OYO
8:30 Central Park -warm-up -push ups/core
8:30 Central Park -warm-up -push ups/core
8:30 Central Park -warm-up -push ups/core
8:30 Central Park -warm-up -push ups/core
30-40 minutes easy
30-40 minutes easy
30-40 minutes easy
30-40 minutes easy
Weekend cardio—
OYO
July 2017 Sun
Mon
Tue
Wed
Thu
Fri
Sat 1 Weekend cardio
2 a. = In shape, CC veteran b.=close to in season shape c.=beginner and/or MSer
3
4
5
6
7
OYO 30 – 60 minutes easy
OYO 30 – 60 minutes easy
OYO 30 – 60 minutes easy
OYO 30 – 60 minutes easy
OYO 30 – 60 minutes easy
9
10
11
12
13
8:30 Lower Parking Lot Doors
8:30 Lower Parking Lot Doors
8:30 Lower Parking Lot Doors
8:30 Lower Parking Lot Doors
-warm-up -push ups/core
-warm-up -push ups/core
-warm-up -push ups/core
-warm-up -push ups/core
a-60 min L1 & 3 hills b-40 min L1 & 3 hills c-25 min L1 & 3 hills
a-50 min L1 b-30 min L1 c-20 min L1
a-60 min L1 & 3 hills b-40 min L1 & 3 hills c-25 min L1 & 3 hills
a-50 min L1 b-30 min L1 c-20 min L1
16
17
18
19
20
8:30 Lower Parking Lot Doors
8:30 Lower Parking Lot Doors
8:30 Lower Parking Lot Doors
-warm-up -push ups, core
-warm-up -push ups, core
-Fartlek Day!!
-warm-up -push ups, core
a-65 min L1 + Hills b-45 min L1 + Hills c-35 min L1 + Hills
a-65 min L1 b-45 min L1 c-35 min L1
a-20 min b-15 min c-10-15 min
a-65 min L1 b-45 min L1 c-35 min L1
24
25
26
OYO
OYO
OYO
a-30 min L1 +hills b-25 min L1+hills c-15 min L1+hills
a-30 min L1 b-25 min L1 c-15 min L1
a-30 min L1 b-25 min L1 c-15 min L1
14
15 Weekend cardio
OYO a-50 min L1 b-40 min L1 c-25 min L1
8:30 Lower Parking Lot Doors
23
8 Weekend cardio
21
22 Weekend cardio
OYO
a-30 min L1 +hills b-25 min L1+hills c-15 min L1+hills
27 Summer Excursion Lake Harriet area 8:00 am – 2:00 pm
28
29
August 2017 Sun
Mon
July 30
Tue
July 31 OYO
6
1 OYO
7 Fall Sports Registration HS/MS Auditorium
13
21 Practice 8:30 – 11:00 20 Central Park
22
23
29
28
11
18 Practice 8:30 – 11:00 Central Park
24 Practice 8:30 – 11:00 Central Park
30 Practice 3:30 – 5:30 Central Park
Practice 3:30 – 5:30 Central Park
Subject to change
Subject to change
Subject to change
19 Saturday Practice 8:30 – 10:00 10th-12th graders Location - TBD
25 Practice 8:30 – 11:00 Central Park
31
Practice 3:30 – 5:30 Central Park
12 Weekend cardio
17
Central Park Alumni & Family Run @ Silverwood Meeting @ 6:00 Run @ 6:30
5 Weekend cardio
OYO
Practice 8:30 – 11:00
Practice 8:30 – 11:00 Central Park
4
10
16
Sat
OYO
OYO
Practice 8:30 – 11:00 Central Park
Practice 8:30 – 11:00 Central Park
3
9
15
Fri
OYO
OYO
Practice 8:30 – 11:00 Central Park
8:30 – 11:00 Central Park
Subject to change
OYO
OYO
FIRST DAY OF PRACTICE!!
Thu 2
8
14
Practice 27 3:30 – 5:30 Central Park
Wed
26 Holy Angels Invite 10:00 am PowderHorn Park
Sept. 1 TBD
Sept. 2 TBD
-Attached is the summer running schedule. Summer running practices are optional, but encouraged. Practices will be mostly led by captains and/or senior leaders. Coaches will be present at some, but not all of the practices. -If you have questions during the summertime, please contact Travis MacLeod at [email protected] -you can also find quite a bit of information, such as summer running schedule, meet schedule, etc… on our team website: http://gosavhuskies.com/coed_cross_country
June 2017 **Subject to Change**
Sun
Mon
Tue
Wed
Thu
Fri
a. = In shape, CC veteran b.=close to in season shape c.=beginner and/or MSer
4
5
6
7
Sat
1
2
3
8
9
10
Last day of school!
11
18
12
13
14
15
16
17
19
20
21
22
23
24
Day #1 8:30 Central Park -warm-up -push ups/core
8:30 Central Park
8:30 Central Park
8:30 Central Park
-warm-up -push ups/core
-warm-up -push ups/core
-warm-up -push ups/core
20-30 minutes easy
20-30 minutes easy
20-30 minutes easy
20-30 minutes easy
25
26
27
28
something other than running (biking, rollerblading, basketball, etc…)
29
30 OYO
8:30 Central Park -warm-up -push ups/core
8:30 Central Park -warm-up -push ups/core
8:30 Central Park -warm-up -push ups/core
8:30 Central Park -warm-up -push ups/core
30-40 minutes easy
30-40 minutes easy
30-40 minutes easy
30-40 minutes easy
Weekend cardio—
OYO
July 2017 Sun
Mon
Tue
Wed
Thu
Fri
Sat 1 Weekend cardio
2 a. = In shape, CC veteran b.=close to in season shape c.=beginner and/or MSer
3
4
5
6
7
OYO 30 – 60 minutes easy
OYO 30 – 60 minutes easy
OYO 30 – 60 minutes easy
OYO 30 – 60 minutes easy
OYO 30 – 60 minutes easy
9
10
11
12
13
8:30 Lower Parking Lot Doors
8:30 Lower Parking Lot Doors
8:30 Lower Parking Lot Doors
8:30 Lower Parking Lot Doors
-warm-up -push ups/core
-warm-up -push ups/core
-warm-up -push ups/core
-warm-up -push ups/core
a-60 min L1 & 3 hills b-40 min L1 & 3 hills c-25 min L1 & 3 hills
a-50 min L1 b-30 min L1 c-20 min L1
a-60 min L1 & 3 hills b-40 min L1 & 3 hills c-25 min L1 & 3 hills
a-50 min L1 b-30 min L1 c-20 min L1
16
17
18
19
20
8:30 Lower Parking Lot Doors
8:30 Lower Parking Lot Doors
8:30 Lower Parking Lot Doors
-warm-up -push ups, core
-warm-up -push ups, core
-Fartlek Day!!
-warm-up -push ups, core
a-65 min L1 + Hills b-45 min L1 + Hills c-35 min L1 + Hills
a-65 min L1 b-45 min L1 c-35 min L1
a-20 min b-15 min c-10-15 min
a-65 min L1 b-45 min L1 c-35 min L1
24
25
26
OYO
OYO
OYO
a-30 min L1 +hills b-25 min L1+hills c-15 min L1+hills
a-30 min L1 b-25 min L1 c-15 min L1
a-30 min L1 b-25 min L1 c-15 min L1
14
15 Weekend cardio
OYO a-50 min L1 b-40 min L1 c-25 min L1
8:30 Lower Parking Lot Doors
23
8 Weekend cardio
21
22 Weekend cardio
OYO
a-30 min L1 +hills b-25 min L1+hills c-15 min L1+hills
27 Summer Excursion Lake Harriet area 8:00 am – 2:00 pm
28
29
August 2017 Sun
Mon
July 30
Tue
July 31 OYO
6
1 OYO
7 Fall Sports Registration HS/MS Auditorium
13
21 Practice 8:30 – 11:00 20 Central Park
22
23
29
28
11
18 Practice 8:30 – 11:00 Central Park
24 Practice 8:30 – 11:00 Central Park
30 Practice 3:30 – 5:30 Central Park
Practice 3:30 – 5:30 Central Park
Subject to change
Subject to change
Subject to change
19 Saturday Practice 8:30 – 10:00 10th-12th graders Location - TBD
25 Practice 8:30 – 11:00 Central Park
31
Practice 3:30 – 5:30 Central Park
12 Weekend cardio
17
Central Park Alumni & Family Run @ Silverwood Meeting @ 6:00 Run @ 6:30
5 Weekend cardio
OYO
Practice 8:30 – 11:00
Practice 8:30 – 11:00 Central Park
4
10
16
Sat
OYO
OYO
Practice 8:30 – 11:00 Central Park
Practice 8:30 – 11:00 Central Park
3
9
15
Fri
OYO
OYO
Practice 8:30 – 11:00 Central Park
8:30 – 11:00 Central Park
Subject to change
OYO
OYO
FIRST DAY OF PRACTICE!!
Thu 2
8
14
Practice 27 3:30 – 5:30 Central Park
Wed
26 Holy Angels Invite 10:00 am PowderHorn Park
Sept. 1 TBD
Sept. 2 TBD
