Week 6 Update

We only have one meet this week! We will be taking this opportunity to work on strength, speed, and endurance as we skillfully prepare for our last few weeks of XC. This season has flown by, I can't believe it!

MEETS THIS WEEK:

TUESDAY September 27 @ South Christian Sports Complex (7979 Kalamazoo Ave)

2:55pm Bus leaves MS
3:10pm Zeeland pick up (carpool lot near McDonalds)
4:15pm Meet begins (boys race first)6:30pm (approx.) arrival back in Holland

You are welcome to take your child home directly from any meet, please check in with me or Coach Johnson for the sign out sheet. The bus cannot leave until everyone is accounted for!

Weekly Training Schedule:

Monday: 

Agility Drills

15-20 minute easy run on home course

Core

Game or Obstacle course

Wednesday 
Speedwork on course
Core

Thursday:
Tempo

Strength

Week 4 Update

REMINDERS:

• Please pick up your child as promptly as possible after practice. School policy states that an adult MUST wait with your child until they are picked up. If you have made arrangements with a sibling's coach or other adult, please let me know so I can mark it down.

MEETS THIS WEEK:

Wednesday Sept. 14 @ Mona Shores Middle School 
Parking Note from Mona Shores: cross country buses, parents and fans need to use the south and/or east side of the building for parking (main entrance side). This parking lot is located off of Woodside. 

2:45pm Bus leaves MS (Students should be dressed in uniform, and on the bus with all their belongings. Bring a healthy snack and full water bottle.)
3:10pm Pick up at PNC Bank (James/ US 31 in Holland) for ZC kids
4:15pm - Boys Race
4:45pm - Girls Race
6:30pm? Back to HC Middle
***I will send a "Remind App" message when we are on the bus leaving Mona Shores***

Saturday Sept.17 @ West Ottawa High School (parking lot located at 3600 152nd near the pool and tennis courts)
***Parents are responsible for transportation TO and FROM WO***
7:50am Student drop off at WO for warm-up and course preview
9am Boys race
9:45 Girls race
10:30 Awards

You are welcome to take your child home directly from any meet, please check in with me or Coach Johnson for the sign out sheet. The bus cannot leave until everyone is accounted for!

Weekly Training Schedule (not a "set" schedule, I may move things around if needed)

Monday
Speedwork

Tuesday
Agility drills
Obstacle Course

Thursday
3 - 4 mile easy run
Game if time

Good Form Running

We will be talking about form this week. We will work on mid foot drills, and "resetting" ourselves when we become fatigued during a run. I will leave this up on the blog for reference!

Week 3 Update

Tuesday Sept.6 Unity Meet@ Unity HS *this meet will just be us and Unity

3:05pm Bus leaves MS (student should be dressed in uniform, and on the bus with all their belongings, bring a healthy snack and full water bottle)

3:20pm Bus makes stop at Ridgepoint Church (front entrance) to pick up ZC students

4:30pm Girls Race

5:00pm Boys Race

6:30-7:30pm? Arrival back at school

***I will send a "Remind app" message when we are on the bus leaving Unity. The bus will make a stop at Ridgepoint Church and at HCMS to drop off kids***

Saturday Sept. 10 Christian School Invite @ Sports Park 7979 Kalamazoo Ave, Kentwood, MI ($5 parking fee)

7am Bus leaves MS (students can pack a small bag with snacks, water, and whatever else they might need)

7:15am Bus makes stop at Zeeland McDonalds for ZC kids

9am MS races

9:30am HS races

2:30pm? Bus arrives back in Holland/Zeeland

We will be watching and waiting for the HS to be done and then driving back together. We will stop for lunch on the way home so please send $$ if your child will be riding back with us.

You are welcome to take your child home directly from any meet, please check in with me or Coach Johnson for the sign out sheet. The bus cannot leave until everyone is accounted for!

Weekly Training Schedule: 

Wednesday 
Discussion on meet/questions
Recovery run
Game

Thursday 
3 mile easy run
Agility drills
Game if time