Malloy Invitational

Congrats to the girls team for taking the team championship. Way to go!

Week of August 18th

Next week we have our only mid-week meet on Wednesday for varsity only. The bus will leave Copley High School at 3p. This is the Archbishop Hoban's Dick Malloy 3k Cross Country Invitational which is held at Goodyear Heights Metro Park.

All Freshman will be at the High School Orientation this coming Monday.

Training Site:

Monday: 8:30a Copley Community Park, 6:30p Strength Training at Copley High

Tuesday: 8:30a Copley High School

Wednesday: 8:30a for JV team, 3p Copley High for bus departure varsity only

Thursday: 8:30a Bath Community Park

Friday: 8:30a Copley High School

Saturday: 9:00a Croghan Park

Week 3: 8-17-14
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
3 mi recovery	2 mi easy 8x400 meter repeats 2 mi easy Core work, stretch	30 min easy, Core, stretch, Foam roll	XCountry Meet Goodyear Heights JV team will meet at Copley High at 8:30a	55 minute steady run	30 min easy, Core, stretch, Foam roll	6 mi for beginner runners 10 mi for experienced runners

ALS Bucket Challenge

Great job Coach!

Week of August 10th

Our first week of training is almost in the books. We had a shaky start on Monday but were able to put some pieces together on Thursday night at the Heideman series race. The team did well in our first race of the season. We had 13 team members run a faster time on the course than last year which is excellent for this time of the year. We also had solid performances from our freshman runners. I am excited about the performances last night and the potential for our runners over the course of the next several weeks.

Reminder, tonight is the Cross Country picnic at Copley Community Park at 6pm. We meet for our long run Saturday, 9a at Croghan Park.

Here is our training for next week:

Week 2:  8-10-14
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
3 mi recovery	15 min warm up run, drills Hill Repeats, 15 min run	45 min run with 8x60 second strides during middle miles Core work, stretch	2 mi easy 8x400 meter repeats 2 mi easy Core work, stretch	45 min run	30 min easy, Core, stretch, Foam roll	5 mi for beginner runners 8 mi for experienced runners

Sunday's run is on your own.

8:30a Monday @ Greenleaf Park

8:30a Tuesday @ Copley Community Park

8:30a Wednesday @ Copley Community Park

8:30a Thursday @ tbd

8:30a Friday @ Copley High School

9:00a Saturday @ Croghan Park

PM workout is Wednesday at 6:30p at Copley High

This locations of the runs could change, if they do I will let everyone know. Also, I understand there are some conflicts with band practice. If you need to miss the PM workout because of band let me know and you will be excused.

Week 1

This Monday, 8/4/14, our AM workout will begin at 8am at Greenleaf Park for hill repeats. We will then meet again at Copley High School at 6:30 PM by the basketball locker room for ancillary training, including a brief discussion on the Ingredients for Success in Running and Racing followed by strengthening work. The morning session will last approximately 90 mins to two hours, only because it is our first day and we will discuss expectations for the season as well as review paperwork i.e. medical forms, consent forms, etc. The evening session will last approximately 90 minutes.

Tuesday 8/5/14 we will meet at Copley Park at 8:30am and in the evening at 6:30pm at Copley High School for a brief discussion on Training Principles and Techniques followed my strengthening work.

Wednesday 8/6/14 we will begin at Copley High at 8:30am, no PM training.

Thursday 8/7/14 we will meet at 5pm at Goodyear Metro Park for the Bill Heideman Cross Country Series Race. (There is a $5 entry fee for this race) No AM training.

Friday 8/8/14 8:30am at Copley High School, no PM training

Official Practice

Team,
Practice will begin on Monday August 4th. Check back for the time....but it probably will be either 8am or 8:30am. The locations for the week will be posted by Friday August 1st.
Coach Nathan
Coach Smith
Coach Chaney

Twitter Updates

Team,
I think most of you use Twitter. Please follow @CopleyXC for season updates.
Coach Chaney