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Cross Country Practice Schedule
Cross Country Team Practice Schedule
Fall Cross Country WORKOUTS. Meet at SE double doors of WEST Gym at 3:45 PM, ready to run. Workout schedule is below.
Meet information may be found at:
http://www.gips.org/senior/calendars4 (choose Activities Calendar)
http://www.gips.org/senior/activitiesathletics/islander-cross-country
Team practice schedule will be updated weekly so that runners' have an idea of what to plan for in practice. Always be prepared for weather changes. Remember to protect yourself; run with at least one other person, let someone know the course you're running and how long you expect to be gone, avoid vehicles. NO MATTER HOW RIGHT YOU ARE AND HOW WRONG THEY ARE, IF YOU COLLIDE WITH A VEHICLE, YOU LOOSE!!!
If you can't make practice or have questions/concerns, email Coach Pfefferle at kpfeffer@gips.org
Warm-up and Cool-down drills can be found at Nike Running Coach Jay's General Strength Videos
- Faidley & back (2.30)
- N. Front & back (2.84)
- Potash & back (3.32)
- RR Tracks & back (3.46) - 1 OP (4.19) - 2 OP (4.92)
- Koenig & back (4.20) - 1 OP (4.93) - 2 OP (5.66)
- Anna & back (4.70) - 1 OP (5.43) - 2 OP (6.16)
- BikePath & back (4.96) - 1 OP (5.69) - 2 OP (6.42)
- Stolley Park & back (5.44) - 1 OP (6.17) - 2 OP (6.90)
- Pioneer & back (6.27) - 1 OP (7.00) - 2 OP (7.73)
- Anna - Broadwell (5.68) - 1 OP (6.41) - 2 OP (7.14)
- BP - Harrison - Broadwell (6.05) - 1 OP (6.78) - 2 OP (7.51)
- SP - Harrison - Broadwell (6.87) - 1 OP (7.60) - 2 OP (8.33)
- Pioneer - SP - Harrison - Broadwell (7.80) - 1 OP (8.53) - 2 OP (9.26)
- 2nd - Broadwell (4.32) - 1 OP (4.68)
- College-Broadwell-Capital-Oak-20th-Plum-17th-Vine-4th-Oak-Koenig-Blaine/Custer-College 7.25
- College-Broadwell-Capital-Oak-20th-Plum-17th-Vine-4th-Broadwell-Potash-Custer-College 6.25 - 1 OP (6.66)
- College-Broadwell-Capital-Oak-20th-Plum-17th-Vine-4th-Broadwell-GISH 5.5
- College-Broadwell-Capital-Oak-20th-Plum-17th-Vine-4th-Eddy-GISH 4.9
- College-Broadwell-Potash-Custer-College 4.12
- Custer-Broadwell-Faidley-Custer-College 3.2
- College-Custer-WNFront-Broadwell-NFront-Eddy-GISH 4.5
- College-Broadwell-LincolnHiWay-Piper-WNFront-Kennedy-13th-Custer-GISH 4.85
- College-Stolley Park-Harrison-Broadwell-Koenig-Eddy-GISH 6.77 -1 OP (7.5)
- College-Stolley Park-Harrison-Broadwell-Koenig-Oak(YMCA)-17th-State-GISH 8.0 -1 OP (8.75)
- College-Custer-Overpass-LincolnHiWay-Piper-WNFront-Kennedy-13th-Custer-GISH 5.08
- College-Koenig-Eddy-Broadwell 5.3 -1 OP (6.03)
FALL CROSS COUNTRY SEASON
Week 10 11/17/11 - 10/23/11
Practice starts
at 3:45PM. Be ready to RUN at that time.
Monday, October 17: Golden Age: WU Drills, 800,400,200,200
Tuesday, October 18: Golden Age: WU Drills, "The Marquis de Sade" - 400-300-200-100-repeat
Wednesday, October 19: 1 mile WU & drills, Anna
Thursday, October 20: Koenig, drills
Friday, October 21: State Meet @ UNK: out at end of 3rd (10:55AM), leave at 11:10AM, Class A Boys run at 1:30PM
-UPCOMING EVENTS:
Sunday, Oct 23, 2011 – Cornhusker Flyers Invitational at Seymour Smith Park, Omaha (NEUSATF)
Sunday, Oct 30, 2011 – Omaha Racers Invitational, Walnut Grove Park, Omaha (NEUSATF)
Sunday, Nov 13, 2011 - Nebraska Association Junior Olympics Championships, Seymour Smith Park, Omaha (same day as Nike Heartland; you need to be a member of USATF - you can register online or at the site)
Sunday, Nov 13, 2011 - Nike XC Heartland Championships - Sioux Falls, SD;entries due by November 2nd
Saturday, Nov 26, 2011 - Foot Locker Cross Country Midwest Regional - Kenosha, WI; entries due by November 23rd
Week 9 11/10/11 - 10/16/11
Practice starts
at 3:45PM. Be ready to RUN at that time. This may be the LAST MEET for some of you in your High School career - make IT a GREAT ONE!!
Monday, October 10: Ryder: WU Drills, 4 X loop on hill - hard up hill, coast down; 4 X steep - work on arm/knee action and staying upright
Tuesday, October 11: 1 mile WU & drills, Boys - Koenig & back, Girls - RR and back; 10 stadiums WORK ON FORM!! Team Dinner @ Coach Pfefferle's 6PM
Wednesday, October 12: RR Tracks/Koenig & back, drills
Thursday, October 13: District Meet @ Valley View Golf Course, Fremont. Out of class 5th period (11:50AM), meet in hallway, leave at noon. Girls run at 4:00PM, Boys run at 4:30PM. Top three team go to State; top 15 individuals go to State.
Friday, October 14: 4-6 miles OD
Saturday, October 15 & Sunday, October 16: on your own; make sure you get 3-6 EASY miles in
-UPCOMING EVENTS: TEAM DINNER on Tuesday, October 11 @ Coach Pfefferle's, Thursday, October 13 - District Meet @ Valley View Golf Course, Fremont.
Week 8 10/3/11 - 10/9/11
Practice starts
at 3:45PM. Be ready to RUN at that time. (Wednesday practice will be at 2:15PM)
Monday, October 3: Golden Age: WU Drills, Group 1: 3X600 w/90s rest, 4x400 w/60s rest, 4X200 w/30s rest; Group 2: 2X600 w/90s rest, 2x400 w/60s rest, 4X200 w/30s rest
Tuesday, October 4: 1 mile WU & drills, Koenig & back w/OP upto Pioneer-Broadwell w/OP; 10 stadiums WORK ON FORM!! Team Dinner @ Carter's 6PM
Wednesday, October 5: PRACTICE AT 2:15PM, RR Tracks/Koenig & back, drills
Thursday, October 6: HAC meet @ Pioneers Park, Out of class 6th period, meet in hallway 12:55PM, bus leaves 1:05PM
Friday, October 7: 4-6 miles OD
Saturday, October 8 & Sunday, October 9: on your own; make sure you get 3-6 EASY miles in
-UPCOMING EVENTS: TEAM DINNER on Tuesday, October 4 @ Carter's, Thursday, October 6 - HAC meet @ Pioneers Park, Thursday, October 13 - A3 District meet @ Valley View Golf Course, Fremont
Week 7 9/26/11 - 10/2/11
Practice starts at 3:45PM. Be ready to RUN at that time.
Monday, September 26: UNK Invitational @ Kearney Country Club (Top 10 ONLY; out @ 10:55AM/leave @ 11:25AM - girls run @ 2:00PM, boys run @ 2:30PM); JV runners: 4-5 miles on your own
Tuesday, September 27: 1 mile WU & drills, 4-8 miles Custer with overpass; 10 stadiums
Wednesday, September 28: PRACTICE AT 2:15PM, Ryder Park: 3-4 x 1000's @ T-pace; 6 x 200's hill
Thursday, September 29: PRACTICE AT 2:15PM, RR Tracks/Koenig & back, drills
Friday, September 30: Columbus Invitational @Letjelusche Course (no school on Friday, meet at 12:45AM, bus leaves at 1:10PM)
Saturday, October 1 & Sunday, October 2: on your own; make sure you get 3-6 EASY miles in
-UPCOMING EVENTS: Monday, September 26 - UNK Invitational @ Kearney Country Club (Top 10 ONLY; out @ 10:55AM/leave @ 11:25AM - girls run @ 2:00PM, boys run @ 2:30PM); NO TEAM DINNER on Wednesday, September 28 PT-Conferences; Friday, September 30 - Columbus Invitational @Letjelusche Course (no school on Friday, meet at 12:45AM, bus leaves at 1:10PM). Thursday, October 6 - HAC meet @ Pioneers Park.
-Directions to Lutjelusch Course - Columbus: Take Highway 30 to Columbus. At the junction of Highway 81 and 30 turn RIGHT (east) towards Fremont. Go approximately 8.5 miles EAST to County Road 3 ON LEFT - north (not County Road 3 on Right - south) and turn LEFT (north). Go North on County Road 3 about 5.25 miles, you'll cross Rd E, Rd F, Rd G, Rd H, Rd I (one on East - right - and then one on West - left), to Rd J. Turn LEFT (west), course is about 0.5 miles on RIGHT (north).
Week 6 9/19/11 - 9/25/11
Practice starts at 3:45PM. Be ready to RUN at that time.
Monday, September 19: Golden Age Park, WU drills, 3 x 600m, 400m, 300m, 200m fast, jog distance between rep
Tuesday, September 20: 1 mile WU & drills, 3-7 miles Custer with overpass; 10 stadiums
Wednesday, September 21: RR Tracks/Koenig & back, drills; (determine who is car pooling to GI Invite)
Thursday, September 22: Grand Island Invitational @ Indianhead Golf Course; out at 2:35PM, get ride IMMEDIATELY to meet
Friday, September 23: 3-7 miles Custer with overpass; 10 strides; (VARSITY - remember meet on Monday, September 26th)
Saturday, September 24 & Sunday, September 25: on your own; make sure you get 3-6 EASY miles in
-UPCOMING EVENTS: Tuesday, September 20 - 6PM Team Family Dinner @ Lauren Perkins; Thursday, September 22 - Grand Island Invitational @ Indianhead Golf Course; Monday, September 26 - UNK Invitational @ Kearney Country Club (Varsity ONLY; out @ 10:55AM/leave @ 11:25AM - girls run @ 2:00PM, boys run @ 2:30PM)
Week 5 9/12/11 - 9/18/11
Practice starts at 3:45PM. Be ready to RUN at that time.
Monday, September 12: Golden Age Park, WU drills, Group 1: 3 sets of 5X400m on 2 1/2 min with 400 jog in between sets; Group 2: 3 sets of 5X300m on 2 1/2 min with 400 jog in between sets
Tuesday, September 13: 1 mile WU & drills, 3-7 miles Custer with overpass; 10 stadiums
Wednesday, September 14: Ryder Park, WU drills, Group 1: 3X1000 (6min), 3X800 (5min), 4X400 (4min-on hill): Group 2: 2X1000 (6min), 2X800 (5min), 2X400 (4min-on hill)
Thursday, September 15: RR Tracks/Koenig & back, drills
Friday, September 16: Norfolk Invite 3:45PM @ Skyview Park; out at 11:50AM, bus LEAVES at 12:10PM
Saturday, September 17 & Sunday, September 18: on your own; make sure you get 3-6 EASY miles in
-UPCOMING EVENTS: Wednesday, September 14 - 6PM Team Family Dinner @ Colin Appel's (get address from Colin); Friday, September 16 - Norfolk Invitational @ Skyview Park; Thursday, September 22 - Grand Island Invitational @ Indianhead Golf Course
Week 4 9/5/11 - 9/11/11
Practice starts at 3:45PM. Be ready to RUN at that time.
Monday, September 5: PRACTICE AT 8:00AM; Golden Age Park, WU drills, Group 1: 600 (on 4min), 800 (on 5 min), 1000 (on 6 min), 1200 (on 7 min), 1600 (on 8 min); Group 2: 500 (on 4min), 600 (on 5 min), 700 (on 6 min), 900 (on 7 min), 1200 (on 8 min) jog in between; all-out 400
Tuesday, September 6: 1 mile WU & drills, 3-7 miles Custer with overpass; 10 strides
Wednesday, September 7: Ryder Park, WU drills, Group 1: 2X1000 (6min), 3X800 (5min), 4X400 (4min-on hill): Group 2: 1X1000 (6min), 2X800 (5min), 2X400 (4min-on hill)
Thursday, September 8: RR Tracks/Koenig & back, drills
Friday, September 9: Millard South Invite 3:45PM @ Walnut Grove; out at 11:50AM, bus LEAVES at 12:10PM
Saturday, September 10 & Sunday, September 11: on your own; make sure you get 3-6 EASY miles in
-UPCOMING EVENTS: Wednesday, September 7 - 6PM Team Family Dinner @ Andrea Voss's house south of Wood River; Friday, September 9 - Millard South Invitational @ Walnut Grove; Friday, September 16 - Norfolk Invitational @ Skyview Park
Week 3 8/29/11 - 9/4/11
4 days to PLVS - will you be READY? Effort continues to be IMPRESSIVE!
Practice starts at 3:45PM. Be ready to RUN at that time.
Monday, August 29: Ryder Park, WU drills, 6X1000 @ 3:20 on 6min OR 6X800 @ 3:08 on 6min, 6 hills; Warm-up Checkout after practice
Tuesday, August 30: 1 mile WU & drills, 3-7 miles Custer with overpass; 10 strides; Team Dinner - Stolley Park 6:00PM
Wednesday, August 31: RR Tracks/Koenig & back, drills
Thursday, Sept 1: PLVS Invite 4:00PM @ Walnut Creek Recreation Area (just east of PLVS HS); out at 11:50AM, bus LEAVES at 12:15PM
Friday, Sept 2: University Of South Dakota Invite 4:00PM @ Don Baker Cross Country Course, Vermillion, SD (just north of Dakota Dome east of Vucurevich Children's Center); out at 10:00AM, bus LEAVES at 10:30AM
Saturday, Sept 3 & Sunday, Sept 4: on your own; make sure you get 3-6 EASY miles in
Monday, Sept 5: Practice will be 8:00AM
-UPCOMING EVENTS: Tuesday, August 30 - 6PM Team Family Dinner @ Stolley Park Picnic Shelter (Please bring a main dish and either a dessert or side dish. Also, bring table settings for your family; contact Tonya Appel tappel@gips.org for more information). Thursday, September 1 - PLVS Invite, Friday, September 2 - University of South Dakota Invite, Monday, September 5 - Practice at 8:00AM, Friday, September 9 - Millard South Invite
Week 2 8/22/11 - 8/28/11
KEEP HYDRATED!! 11 days to PLVS - will you be READY? Effort in practice last week by most of you was FANTASTIC!
Practice starts at 3:45PM. Be ready to RUN at that time.
Monday, August 22: Ryder Park, WU drills, 5X1000 @ 3:20 on 6min OR 5X800 @ 3:08 on 6min, 6 hills; Sports Rally @6PM in stadium-everyone sits together as a team
Tuesday, August 23: 1 mile WU & drills, 3-7 miles Custer with overpass; 10 stadiums
Wednesday, August 24: Ryder Park, WU drills, TEAM TIME TRIAL (girls-3K, boys-4K), 6 hills after time trial
Thursday, August 25: 1 mile WU & drills, 3-6 miles Custer; 10 stadiums
Friday, August 26: 1 mile WU & drills, 3-7 miles Custer with overpass; 10 stadiums
Saturday, August 27 & Sunday, August 28: on your own; make sure you get 3-6 EASY miles in
-UPCOMING EVENTS: Tuesday, August 30 - 6PM Team Family Dinner @ Stolley Park Picnic Shelter (Please bring a mian dish and either a dessert or side dish. Also, bring table settings for your family; contact Tonya Appel tappel@gips.org for more information). Thursday, September 1 - PLVS Invite, Friday, September 2 - University of South Dakota Invite
Week 1 8/15/11 - 8/21/11
KEEP HYDRATED!! 18 days to PLVS - will you be READY?
Official NSAA XC start date is Monday August 15th - Practice that day will start at 3:45PM (be at GISH ready to run by 3:30). YOUR PHYSICAL FORM MUST BE IN THE ACTIVITIES OFFICE BEFORE YOU CAN PRACTICE ON THE 15th.
Monday, August 15: Golden Age Park, warmup (WU) drills, 15-30X200m on 1min
Tuesday, August 16: 1 mile WU & drills, 3-7 miles Custer with overpass; 10 stadiums
Wednesday, August 17: Ryder Park, WU drills, 4X1000 @ 3:20 on 6min OR 4X800 @ 3:08 on 6min, 5 hills
Thursday, August 18: 1 mile WU & drills, 3-6 miles Custer; 10 stadiums; after practice hand out uniforms & choose captains
Friday, August 19: 1 mile WU & drills, 3-7 miles Custer with overpass; 10 stadiums; TEAM PICTURES AT 2:30PM
Saturday, August 20 & Sunday, August 21: on your own; make sure you get 3-6 EASY miles in
-UPCOMING EVENTS: Monday, August 22 - 6PM Fall Sports Pep Rally @ Stadium (dinner served) - team sits together; Wednesday, August 24 - Team Time Trial @ Ryder (top 5 spots on varsity for PLVS; 6 & 7 TBD)
Summer 2011
In the event that weather looks bad for summer practice, check this site and to see if practice will be held. If something isn't posted by 6:45AM, then practice is "on".
*** Weight training will begin on Monday, June 6th *** Coach Swanson will go over XC weight training program once we're done running (around 8AM). Weight training is for your benefit to help prevent injuries (not to "bulk up") and is part of practice. Weights need to be done at least twice a week (check on when weight room is open). Make sure you record your weight training with Coach Swanson.
The training that you put in over the summer will be reflected in the Fall. If you don't train over the summer, you won't be competitive in the Fall. To excell in distance running you must make a LONG TERM commitment!
Week 11 8/8/11-8/14/11
KEEP HYDRATED!!
This is the last week of pre-season workouts. Beginning next week, the high season is ON!! 25 days to PLVS - will you be READY?
Official NSAA XC start date is Monday August 15th - Practice that day will start at 3:45PM (be at GISH ready to run by 3:30). YOUR PHYSICAL FORM MUST BE IN THE ACTIVITIES OFFICE BEFORE YOU CAN PRACTICE ON THE 15th.
Monday, August 8: 5.25-8.25 miles Custer, StolleyPark, Harrison, Koenig, Custer with 2 overpasses; 8 stadiums*
Tuesday, August 9: 4-7 miles Custer with overpass; 8 stadiums*
Wednesday, August 10: 5.25-8.25 miles Custer, StolleyPark, Harrison, Koenig, Custer with 2 overpasses; 8 stadiums*
Thursday, August 11: 3-6 miles Custer; 8 stadiums*
Friday-Sunday, August 12-14: on your own; make sure you get 3-6 EASY miles in EACH DAY
* if track is still being "fixed", DON"T go on it to get to stadium - do 10X50m strides on grass with good speed and FORM; weight training is over until school starts
Week 10 8/1/11-8/7/11
Another week of HOT, HUMID WEATHER - DRINK lots of FLUIDS; KEEP HYDRATED!!
NSAA pre-season conditioning period the next two weeks. Official NSAA XC start date is Monday August 15th - Practice that day will start at 3:45PM (be at GISH ready to run by 3:30). YOUR PHYSICAL FORM MUST BE IN THE ACTIVITIES OFFICE BEFORE YOU CAN PRACTICE ON THE 15th.
Monday, August 1: 5.25-8.25 miles Custer, StolleyPark, Harrison, Koenig, Custer with 2 overpasses; 8 stadiums*
Tuesday, August 2: 4-7 miles Custer with overpass; 8 stadiums*
Wednesday, August 3: 5.25-8.25 miles Custer, StolleyPark, Harrison, Koenig, Custer with 2 overpasses; 8 stadiums*
Thursday, August 4: 3-6 miles Custer; 8 stadiums*
Friday-Sunday, August 5-7: on your own; make sure you get 3-6 EASY miles in EACH DAY
* if track is still being "fixed", DON"T go on it to get to stadium - do 10X50m strides on grass with good speed and FORM; weight training is over until school starts
Week 9 7/25/11-7/31/11
Again, the forecast this week is for HOT, HUMID WEATHER - DRINK lots of FLUIDS; KEEP HYDRATED!!
Monday, July 25: 5.25-8.25 miles Custer, StolleyPark, Harrison, Koenig, Custer with 2 overpasses; 8 stadiums*; WEIGHTS
Tuesday, July 26: 4-7 miles Custer with overpass; 8 stadiums*; WEIGHTS
Wednesday, July 27: 1 - 4 laps on 8min, 1 - 3 laps on 7min, 2 - 2 laps on 5min, 2 -2 1 lap on 2min (@ XC race pace) @ Golden Age
Thursday, July 28: 3-6 miles Custer; 8 stadiums*; WEIGHTS
Friday-Sunday, July 29-31: on your own; make sure you get 3-6 EASY miles in EACH DAY
* if track is being "fixed", DON"T go on it to get to stadium - do 10X50m strides on grass with good speed and FORM
Week 8 7/18/11-7/24/11
Forecast this week is for HOT, HUMID WEATHER - DRINK lots of FLUIDS; KEEP HYDRATED!!
Monday, July 18: 5.25-8.25 miles Custer, StolleyPark, Harrison, Koenig, Custer with 2 overpasses; 8 stadiums; WEIGHTS
Tuesday, July 19: 4-7 miles Custer with overpass; MEET in West Commons by 8:05AM to get sized for Adidas Clothing (you DO NOT have to purchase ANY clothing)
Wednesday, July 20: 1 - 4 laps on 8min, 1 - 3 laps on 7min, 2 - 2 laps on 5min, 2 -2 1 lap on 2min (@ XC race pace) @ Golden Age
Thursday, July 21: 3-6 miles Custer; 10X50 strides on grass; 8 stadiums; WEIGHTS
Friday-Sunday, July 22-24: on your own; make sure you get 3-6 EASY miles in EACH DAYWeek 7 7/11/11-7/17/11
Monday, July 11: 4-7 miles Custer with overpass; 6 stadiums; WEIGHTS
Tuesday, July 12: 5.25-8.25 miles Custer, StolleyPark, Harrison, Koenig, Custer with 2 overpasses; 6 stadiums; WEIGHTS
Wednesday, July 13: 6-8X400 with 400 jog inbetween (@ XC race pace) @ Golden Age
Thursday, July 14: 3-6 miles Custer; 10X50 strides on grass; 6 stadiums; WEIGHTS
Friday-Sunday, July 15-17: on your own; make sure you get 3-6 EASY miles in EACH DAYWeek 6 7/4/11-7/10/11
Monday, July 4: NO ORGANIZED WORKOUT - Run on your own!!
Tuesday, July 5: 5.25-8.25 miles Custer, StolleyPark, Harrison, Koenig, Custer with 2 overpasses; 6 stadiums; WEIGHTS
Wednesday, July 6: 1 mile on 8min, 1200m on 7min, 800m on 5min, 400m (@ XC race pace) @ Golden Age
Thursday, July 7: 3-6 miles Custer; 10X50 strides on grass; 6 stadiums; WEIGHTS
Friday-Sunday, July 8-11: on your own; make sure you get 3-6 EASY miles in EACH DAY
Week 5 6/27/11-7/3/11
Monday, June 27: 5.25-8.25 miles Custer, StolleyPark, Harrison, Koenig, Custer with 2 overpasses; 6 stadiums; WEIGHTS
Tuesday, June 28: 3-6 miles Custer with at least 1 overpass OR 17th & Vine; 10X50 strides on grass; WEIGHTS
Wednesday, June 29: 2 mile on 10min, 1-2X1000m on 8min, 1-2X800m on 7min, 3X2 Tornado Hill (@ XC race pace) @ Ryder
Thursday, June 30: 3-6 miles Custer; 10X50 strides on grass; 1X400m track all-out; 5 stadiums; WEIGHTS
Friday-Sunday, July 1-3: on your own; make sure you get 3-6 EASY miles in EACH DAY; **No organized workout Monday, July 4th**
Week 4 6/20/11-6/26/11
Great job last week!! Keep up the effort and make sure you get TWO DAYS a week of lifting in.
Monday, June 20: 5.25-8.25 miles Custer, StolleyPark, Harrison, Koenig, Custer with 2 overpasses; 5 stadiums; WEIGHTS
Tuesday, June 21: 3-6 miles Custer with at least 1 overpass OR 17th & Vine; 10X50 strides on grass; WEIGHTS
Wednesday, June 22: 6-8X400m @ Golden Age Park (boys-75-80, girls-85-100 on 2min)
Thursday, June 23: 3-6 miles Custer; 10X50 strides on grass; 1X400m track all-out; 5 stadiums; WEIGHTS
Friday-Sunday, June 24-26: on your own; make sure you get 3-6 EASY miles in EACH DAY
Week 3 6/13/11-6/19/11
Monday, June 13: 4-7 miles Custer with overpass; 10X50 strides on grass; WEIGHTS
Tuesday, June 14: 3-6 miles Custer with at least 1 overpass OR 17th & Vine; 10X50 strides on grass; WEIGHTS
Wednesday, June 15: 1 mile on 10min, 1-2X1000m on 8min, 1-2X800m on 7min, 2X2 Tornado Hill (@ XC race pace) @ Ryder
Thursday, June 16: 3-6 miles Custer; 10X50 strides on grass; 1X400m track all-out; 5 stadiums; WEIGHTS
Friday-Sunday, June 17-19: on your own; make sure you get 3-6 EASY miles in EACH DAY
Week 2 6/6/11-6/12/11
Monday, June 6: 4-7 miles Custer with at least 1 overpass; 10X50 strides on grass; WEIGHTS
Tuesday, June 7: 3-6 miles Custer with at least 1 overpass; 10X50 strides on grass; WEIGHTS
Wednesday, June 8: 4-7 miles Custer with at least 1 overpass; 1X400m track all-out; 5 stadiums
Thursday, June 9: 3-6 miles Custer; 10X50 strides on grass; WEIGHTS
Friday-Sunday, June 10-12: on your own; make sure you get 3-6 EASY miles in EACH DAY
Week 1 5/30/11-6/5/11
Monday, May 30: Memorial Day - Practice on your own 3-5 miles
Tuesday, May 31: FIRST DAY OF SUMMER WORKOUTS. Meet at SE double doors of WEST Gym at 7:10 AM, ready to run. 3-6 miles Custer/Blaine/BP/Harrison/Broadwell/Koenig; 10X50 strides on grass
Wednesday, June 1: 3-6 miles Custer/Blaine-Stolley Park & back (1 overpass); 1X400m track all-out 10X50 strides infield
Thursday, June 2: 4-6 miles Custer/Blaine-Anna-Broadwell-Koenig-Custer/Blaine; 10X50 strides on grass
Friday-Sunday, June 3-5: on your own; make sure you get 2-5 miles in EACH DAY
NFHS Uniform Rule (as of 2010-2011 school year)
SECTION 6 COMPETITOR’S UNIFORM (NFHS RULES): Changes you need to know so that you're in compliance with rule.
Art. 1: Each competitor’s uniform shall consist of: d. Shoes (meaning - you have to start race with shoes on)
Art. 1e: Full-length cross country top and bottom or one-piece uniform
issued by the school. Bottoms may vary in length and style but must be
the same color and design for all team members. Loose-fitting, boxer-type bottoms or compression style bottoms are permitted for boys and girls.
Closed-leg briefs are acceptable for girls. French or high-cut apparel
may be worn under the bottom, but not in lieu of the uniform bottom.
The one-piece uniform, top and bottom may have school identification
and the top may have the competitor’s name. The top shall not be knotted or have a knot-like protrusion.
A single manufacturer’s logo/trademark/reference, no more than 2 1/4
square inches with no dimension more than 2 1⁄4 inches, is permitted on
each top, bottom or one-piece uniform. The American flag, not
exceeding 2x3 inches, and either a commemorative or memorial patch, not
to exceed 4 square inches, may be worn on the uniform top or bottom. Any
visible shirt(s) worn under the top and other visible garment worn
under the bottom must be unadorned and of a single (and the same) color
except for a single, visible manufacturer’s logo as per NFHS rules
and/or single school name or insignia no more than 2 1⁄4 square inches
with no dimension more than 2 1⁄4 inches. Visible items worn under both
the top and the bottom do not have to be the same color. Uniforms must be worn as intended by the manufacturer. The waist-band of a competitor’s shorts shall be worn above the hips. There shall be no bare midriff.
Art. 3: A shoe is a covering for the foot. Shoes shall be worn on both feet and shall have an upper and definitely recognizable sole and heel. The upper must be designed so that it can be fastened securely to the foot. The sole and heel may contain grooves, ridges or track spikes which are no longer than 1 inch. The use of slippers or socks does not meet the requirements of the rule.
Art. 4: Each team member shall wear the same color and design school uniform. Any visible garment(s) worn under the top and other visible garment(s) worn under the bottom must be unadorned and of a single (and the same) color. Visible items worn under both the top and the bottom do not have to be the same color. If worn by more than one team member (two or more), that apparel must be the same color, but not necessarily the same length.
Art. 5: A competitor shall wear the assigned unaltered contestant number, when numbers are used and computer chips when those devices are used in competition.
Art. 6: Removing any part of the team uniform, excluding shoes, while in the area of competition, as defined by the games committee, shall lead to a warning and if repeated, to disqualification from the event. If the incident recurs, the athlete will be disqualified from further competition n the meet. (Keep your uniform ON at all times). Jewelry shall not be worn by contestants. Exceptions: a. Medical alert medals are not considered jewelry and must be taped to the body and the alert may be visible. b. Religious medals are not considered jewelry and must be worn under the uniform and taped to the body. c. A watch may be worn around the wrist. The wearing of decorative headwear while competing is prohibited. Rubber bands, scrunchies, ribbons and elastic bands are not considered jewelry and may be used in the hair. Headbands may be worn by cross country competitors, but must be unadorned (except for the permissible logo and/or school name) and be the following colors: beige, white, black or the predominant color of the jersey. The same color must be worn by all team members. Pre-wrap may be used to control hair under the following conditions: 1. If wider than 2 inches, the pre-wrap shall be considered a decoration and is not permitted. 2. If rolled and less than 2 inches wide, it is considered a hair control device similar to a rubber band and may be of any color. A single solid color knit stocking hat may be worn in frigid weather conditions.
Grand Island Senior High School
2124 North Lafayette
Grand Island, NE 68803
Phone: 308.385.5950
Fax: 308.385.5966
Counselor Phone: 308.385.5574
Counselor Fax: 308.385.5100
Doug Jensen, Principal
For more information, email webmaster
Grand Island Senior High School
2124 North Lafayette
Grand Island, NE 68803
Phone: 308.385.5950
Fax: 308.385.5966
Counselor Phone: 308.385.5574
Counselor Fax: 308.385.5100
Doug Jensen, Principal
For more information, email webmaster
Yearbooks are now available online. Ads for yearbooks may be purchased ONLINE. Contact Marci Veach for more information at mveach@gips.org