THUR, 10/2 - easy run and pizza. Bring a drink! Finished at 5pm

FRIDAY -  Fartlek. Finished at 4:30pm

9/22-10/1

Monday, 9/22- Pre race practice. Instructions for course set up. End 5pm

Tuesday- Home Meet v. Glassboro (and Schalick will be in the race)
*You will be dismissed after the meet, when your course clean up has been completed. (approximately 5:30-45pm)

Wednesday- No practice, BUT you will have recovery instructions.

Thursday- Long, easy run. Build ups (many). Finished 5:15pm

Friday- No practice, BUT you will have brief instructions to follow at home.

Saturday- 5pm till 6:30. This is an IMPORTANT Threshold workout in preparation for our Tuesday meet. All runners are EXPECTED to be there. If someone has an emergency and cannot attend they need to notify their coach by Tuesday in order to make arrangements to meet with the coach and do the training session at another time. GO TEAM!!!

Monday- Pre race practice. End 5pm

Tuesday- Home Meet v. Woodstown, Penns Grove and Schalick

Wednesday- no practice. Home instructions for recovery

*For OFFICIAL Shootout results: http://nj.milesplit.com/meets/179104-south-jersey-shootout#.VB3WlBZvRhf

SJ SHOOTOUT, 9/20

@Rowan College of Gloucester County (the old Gloucester County College)

Bus leaves 7:45; Return Home approx 2:15-30

Frosh Girls    2.39 miles     9:00am

Frosh Boys    2.39 miles     9:25am- Sal, Brandon, Jarret, Billy, Langstn

JV Girls         3.1 miles       9:50am

JV Boys         3.1 miles     10:25am- Edwin, Paul, Ian, Phil, Kyle, NickR, Kott

5,6,7 Girls     3.1 miles     10:55am

5,6,7 Boys     3.1 miles     11:20am- NickC, Butler, Kaleb

3,4   Girls      3.1 miles     11:45am

3,4   Boys      3.1 miles     12:10pm- Gino, Killian

1,2   Girls       3.1 miles    12:35pm

1,2   Boys       3.1 miles      1:00pm- G-Rock, Spence

CR Guys defeats Deptford, 26-32

1. Zach Chapman	Deptford	18:18
2. Killian Sloan	Cumberland	19:33
3. Gino Piccioni	Cumberland	19:33
4. Josh Malicdem	Deptford	19:56
5. Dominick Guevera	Deptford	20:00
6. Jacob Butler	Cumberland	20:13
7. Nick Chappius	Cumberland	20:17
8. Caleb Brisbone	Cumberland	20:18
9. Denmar Spence	Cumberland	20:37
10. Brian LaBenski	Deptford	20:47
11. Edwin Cruz-Garcia	Cumberland	20:53
12. Sal Pustizzi	Cumberland	21:04
13. Giovanni Mejias	Deptford	21:08
14. Matthew Girock	Cumberland	21:14
15. Micah McNear	Deptford	21:33
16. Kyle Massey	Cumberland	21:34
17. Paolo Piit	Deptford	21:43
18. Steve Miller	Deptford	22:10
19. Kyle Swietanski	Deptford	22:25
20. Billy Waterman	Cumberland	22:34
Ian Gilligan	Cumberland	22:35
Alex Cousins	Deptford	22:39
Evan Rygalski	Deptford	22:45
Pat Sullivan	Deptford	22:49
Eric Williamson	Deptford	22:51
Ryan Ferigno	Deptford	22:53
Shawn Guillory	Deptford	23:02
Jarrett Colaneri	Cumberland	23:05
Brandon Dragoo	Cumberland	23:10
Paul Kuntz	Cumberland	23:30
Nick Roberts	Cumberland	23:31
Tyler Kott	Cumberland	23:45

Cherokee Challenge - 9.13

For full results -- http://tomahawktiming.com/cross-country/2014-season/

(more here tomorrow)

9/8-

Monday- See coaches in hallway by the Athletics Office. You will probably be told to get dressed in your uniform for pics (we don't have the schedule yet). You will be assigned lockers. Those guys who were not at practice and didn't receive a uni... A teammate was given a uni to give to you. Ask around to see who has it.
Workout: Long run at good pace.
Practice ends at 5:30pm

Tuesday- Threshold running
Practice ends at 5pm

Wednesday- no practice, however, you are assigned to do a recovery workout at home. If you prove to be able to do this on your own, at home, we will continue to schedule an off day each week. If not...
Workout: 30 min easy run and stretch

Thursday- 5m run, followed by 200m stride workout on the track
Practice ends at 5pm

Friday- Pre-race instructions. 45min of easy running.
Practice ends at 4:30pm

Saturday- Cherokee Challenge. Bus leaves at 7:15am. 
Be sure to bring food and drink.
Races run by class. Schedule as follows: Frosh Girls- 9:30; Frosh Boys- 10am; Soph Girls- 10:20; Soph Boys- 10:40; Juni Girls- 11am; Juni Boys 11:20; Seni Girls- 11:40; Seni Boys- Noon
RETURN to CRHS by 2pm (have your ride alerted)

Monday, 9/15- Pre race day warm up. 30 min easy running, stride drills, stretching. Meet instructions.
Practice ends at 4:30pm

Tuesday- Batch Meet at Delsea
Check back for dismissal time and procedures
Return home approx 6pm

Wednesday- Recovery Day. Same workout as last Wednesday. If we need to do this at CRHS, we will.

Thursday- Threshold workout.
Practice ends at 5pm

Friday- Pre race instructions. 45 minutes of easy running. Stride drills and stretching.
Practice ends at 4:30pm

Saturday- SJ Shootout
Check back for bus times and schedule

Saturday, 9/6 - at CRHS Tennis Courts

On Saturday we will run a 5k for time on our Home course. Be there at 8:30am; We will be done by 10.

*Check back Saturday evening for the schedule for next week.