AUGUST PRACTICE SCHEDULE
2017 Riverside Rams Cross Country
Please note that locations and times are subject to change. If a change occurs the team will be notified (email blasts, remind text). If weather ( rain, heat, thunder/lightening) occurs please do not assume practice is canceled.
If you will not be able to attend practice, you must notify Coach DeGaetano and complete a running log while you are absent. Running logs can be found on the team page under team files. If you will be absent in addition to completing a running log, you will need to complete a days off slip, which can be found on the team page. The days off slip should be completed and turned in prior to you leaving. Please do not just tell the coaches that you will be absent during practice. Please note that athletes are allowed 3 unexcused absences. All athletes should review the attendance policy.
All runners need:
- Dressed to run
- Water bottle
- Watch with stop watch feature
- Light weights ( 2lbs- 10lbs)*
*Coach DeGaetano will discuss these items the first week of the season in more detail.
Week 1- July 31st- August 6th
Monday, July 31st
Time/ Location: 7 45AM @ Riverside High School (Back of School, Behind Athletic Office Outside)
Whole Group: Warm-up, Stretch, Hill Workout, Cool- Down, Stretch, Time Trial Course Preview
Red: Squirrel Ridge 24 minutes
Blue: Squirrel Ridge 20 minutes
Gray: Squirrel Ridge 16 minutes
Tuesday, August 1st
Time/ Location: 8AM @ Riverside High School
Whole Group: Warm-up, Stretch, 5k Time Trial, Cool-Down, Stretch, Core/ Strength
Red: 5k time trial
Blue: 5k time trial
Gray: 5k time trial
Wednesday, August 2nd
Time/ Location: 8AM @ Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-down, Stretch, Core/ Strength
Red: 50 minutes
Blue: 30 minutes
Gray: 20 minutes
Thursday, August 3rd
Time/ Location: 8AM @ Riverside High School
Whole Group: Warm-up, Stretch, 5k Time Trial, Cool-Down, Stretch, Core/ Strength
Red: 6 Miles
Blue: 4 miles
Gray: 5k Time Trial
*2nd Attempt Time Trial
Friday, August 4th
Time/ Location: 8AM @ Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 4 mile tempo
Blue: 3 mile tempo
Gray: 30 minutes
*3rd Attempt Time Trial
Saturday, August 5th
Time/ Location: 7AM WO&D Bike Trail Meet at Trailside Middle School Parking Lot/ Drop off next to track/ baseball field- Side of School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch
Red: 8 miles easy
Blue: 6 miles easy
Gray: 4 miles easy
Sunday, August 6th
All- rest day/ cross training ( bike, hike, swim, core, etc.)
Week 2- August 7th – 13th
Monday, August 7th
Time/ Location: 8AM @ Red Rock Park 43098 Edwards Ferry Rd NE, Leesburg, VA 20176
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 5-6 reps, Speed on Hill
Blue: 4-5 reps , Speed on Hill
Gray: 2-3 reps, Speed on Hill
*Shoe Night at Potomac River Running at 7 45PM in Leesburg, VA ( Village of Leesburg Shopping Center)
Tuesday, August 8th
Time/ Location: 630AM @ Riverside High School*Athletes will be given plently of time to shower and dress for pictures.
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 7 miles moderate
Blue: 6 miles moderate
Gray: 4 miles moderate
*Picture Day at 8 30AM and Fall Sports Night at 7PM in the Main Gym. All parents and athletes are encouraged to come.
Wednesday, August 9th
Time/ Location: 8AM @ WO&D Bike Trail Meet at Trailside Middle School Parking Lot/ Drop off next to track/ baseball field- Side of School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 4 mile tempo
Blue: 3 mile tempo
Gray: 2 mile tempo
*Teams announced for Team Challenge
Thursday, August 10th
Time/ Location: 7AM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 60 minutes moderate pace
Blue: 50 minutes moderate pace
Gray: 30 minutes moderate pace
*Day One of Team Challenge / Themed Thursday- School Spirit
*Guest Speaker- Trish Drennan Black Bench Fitness- Nutrition
Friday, August 11th
Time/ Location: 8AM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 24 minutes- 60 seconds on, 60 seconds off ( 12 reps)
Blue: 20 minutes- 60 seconds on, 60 seconds off ( 10 reps)
Gray: 16 minutes- 60 seconds on, 60 seconds off ( 8 reps)
*Day Two of Team Challenge / Guest Speaker from PRR
Saturday, August 12th
Time/ Location: 8AM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
30 minutes easy, Team Scavenger Hunt/ Team Challenge Games
*Day Three of Team Challenge / Welcome Breakfast at 9 30AM- Open to Family and Athletes, meet in the school cafeteria
Sunday, August 13th
All- rest day/ cross training ( bike, hike, swim, core, etc.)
Week 3- August 14th – 20th
Monday, August 14th
Time/ Location: 4PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: Squirrel Ridge x 8
Blue: Squirrel Ridge x 6
Gray: Squirrel Ridge x 4
Tuesday, August 15th
Time/ Location: 4PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 6 mile moderate pace
Blue: 5 mile moderate pace
Gray: 4 mile moderate pace
Wednesday, August 16th
Time/ Location: 4PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 12 x 400 @ 5K pace
Blue: 10 x 400 @ 5k pace
Gray: 8 x 400 @ 5k pace
*Team Pasta Party at 7PM
Thursday, August 17th
Time/ Location: 4PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 45 minutes moderate
Blue: 40 minutes moderate
Gray: 30 minutes moderate
*Themed Thursday- Vacation Attire/ Tacky Tourist/ Etc.
Friday, August 18th
Time/ Location: 4PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: Potomac Heritage Trail Loop with Add on
Blue: Potomac Heritage Trail
Gray: 5k NCC loop
Saturday, August 19th
Time/ Location: 7AM @ Lowes Island Blvd.- Drop off in Cul De Sac just past Trump Golf Course ( 20391 Lowes Island Blvd, Sterling, VA 20165)
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 50 minute hills
Blue: 40 minute hills
Gray: 30 minute hills
Sunday, August 20th
Loudoun 20k/5k Team Volunteer Community Service- All athletes should plan to attend.
Time/ Location: Time- TBD/ Location- Meet at Market Station in Leesburg ( Fireworks Pizza)
*Family members are welcome to join and encouraged to run/ walk too! Athletes should plan to wear Riverside Spirit Wear.
Week 4- August 21st 27th
Monday, August 21st
Time/ Location: 4PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 60 minutes
Blue: 50 minutes
Gray: 40 minutes
Tuesday, August 22nd
Time/ Location: 4PM @Trailside Middle School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 5 mile moderate pace with last mile at race pace = 6 miles total
Blue: 4 mile moderate pace with last mile at race pace= 5 miles total
Gray: 2 mile moderate pace with last mile at race pace= 3 miles total
Wednesday, August 23rd
Time/ Location: 4PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 30 minute hill workout
Blue: 24 minute hill workout
Gray: 20 minute hill workout
Thursday, August 24th– First Day of School
Time/ Location: 4 30PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: Potomac Heritage Trail Loop with Add on
Blue: Potomac Heritage Trail
Gray: Out and back – 40 minutes
Friday, August 25th
Time/ Location: 4 30PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 30 minutes easy
Blue: 30 minutes easy
Gray: 30 minutes easy
*Pasta Party @ 5 30
Saturday, August 26th
Time/ Location: TBD/ CHS Invitational
Race Day!!!!
Sunday, August 27th
All- rest day/ cross training ( bike, hike, swim, core, etc.)
Monday, August 28th–Oatlands Practice Start- Every Monday
Time/ Location: 4 30PM @Riverside High School – Bused to Oatlands, we will return by 7PM
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: Course Preview – x 2
Blue: Course Preview- Plus 20 minutes
Gray: Course Preview
Tuesday, August 29th
Time/ Location: 4 30PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 60 minutes moderate with 6 200s at finishing pace
Blue: 50 minutes moderate with 6 200s at finishing pace
Gray: 40 minutes moderate with 4 200s at finishing pace
Wednesday, August 30th
Time/ Location: 4 30PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: Potomac Heritage Trail plus add on
Blue: Potomac Heritage Trail
Gray: Out and back- 30 minutes
Thursday, August 31st
Time/ Location: 4 30PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: Follow the Leader- 50 minutes- Unstructured Fartlek
Blue: Follow the Leader- 40 minutes- Unstructured Fartlek
Gray: 30 Minutes ( 15 hard, 15 easy – 60 seconds on, 60 seconds off)
*Themed Thursday- Favorite Sports Team
Friday, September 1st
Time/ Location: 4 30PM @Riverside High School
Whole Group: Warm-up, Stretch, Run, Cool-Down, Stretch, Core/ Strength
Red: 60 minutes moderate
Blue: 50 minutes moderate
Gray: 40 minutes easy
Saturday, September 2nd
Time/ Location: 7AM @Rust Library (380 Old Waterford Rd NW, Leesburg, VA 20176)
*Varsity Only
Blue and Gray group- On your Own 45 minutes easy.
Sunday, September 3rd
All- rest day/ cross training ( bike, hike, swim, core, etc.)