Cross Country STATE Plans.

First OFF-----Congratulations. You all kicked butt at sections. I never doubted the potential of the TEAM. Now you have won sections----Lets go and do some damage at STATE. As we have stated all season long---It is the small things that make a HUGE difference. Take care of small things so you can concentrate on the BIG picture of kicking butt at STATE.

DON'T SETTLE on GETTING to STATE----NOW go and perform AT STATE.

Goals:

1. Top 3 at the STATE Meet. Beside Wayzata and EP, there is NOT a team you can't BEAT.

2. ABDI as the INDIVIDUAL Champ. You can DO it-----Don't LEAD it, but WIN it in the END. Run in the lead pack and GO after it.

3. GO to Nike TEAM Nationals and do well and GET ABDI into the National MEET and get him some National exposure----We just EXTEND the SEASON two MORE WEEKS. LETS commit to this----This will set us UP for Next YEAR----How do you SAY FREE trip to Portland?

4. 2009 STATE CHAMPIONSHIP-----The mental preparation starts TODAY----

5. MORE Recruits for the program: Reta, Little O'Brien and about 100 others that we know can be out and make a huge difference for this team.

Today: Dress Rehearsal DAY------Get the game face ON---and focus. No talking in the VANS and down to the meet. You will RUN the course with STRAND-----Then do 8x500M------Take turns leading the WAY. Lastly 2x200M to practice the finish.

Saturday 10/25 Captains will be leading this out. Meet at 2:00 pm at HS and wait for SHANE to get finished with his behind the wheel. . And go to the River bottoms for an easy 50 minute run----Keep it slow and EASY------You should be running at 2:20 PM. This will simulate your RACING times. Need to get used to running at that time.

Sunday 10/26----The weather is suppose to be Crap. Either an easy 20-30 jog or watching some football. Be the judge of what your body needs.

Monday 10/27 3:00 PM Speed Improvement, North River Hills. 3x1000 M at Tempo Pace, 2 to 3x 200M Hard. Last WO before we GO for it. Hurdles and Strengths afterwards.
Tuesday 10/28 3:00 PM Easy RUN
Wednesday 10/29 3:00 PM Easy RUN
Thursday 10/30 3:00 PM Easy RUN---Go to BED EARLY
Friday 10/31 2:30 PM (Note TIME CHANGE) Go back to Northfield to run the course ONE more time and get RACE numbers and chips, etc. We need a volunteer to PUT on a Pasta FEED for the STATE MEET. NO Halloween activities or CANDY-----

Saturday 11/01 Wake early---get in good fuel. Arrive at 9:45-----Drive to Northfield at 10:00pm. Set up CAMP and CHILLY out.
1:05 Start the WARM-up process---You need a good 20 minute warm-up----The girls race will be going on---get off site on different loops to stay focused.

1:25-1:40----Light stretching---put no your spikes----
1:45----Be on the LINE PREPARD with SPIKES ON---They need to check you in.
2:00 GUN goes off.
2:15:32----Abdi crosses the LINE FIRST.