News and Announcements

Good Afternoon Family,

The meet tomorrow will be held at Henry E. Lackey High School. The school is located at 3000 Chicamuxen Road, Indian Head, MD 20640. The gates will be open for entry to the track at 7:00AM. I ask that everyone try to arrive by 7:15AM for tent setup and warmup for the athletes. If you are in the area today, they are allowing tent setup between 5:30pm to 8:00pm. There is a limited amount of bleacher space at the facility, but a lot of space for to setup tents. There will be not tents allowed near the concession stand, that area will be blocked off.

Today’s practice is at Stafford High School at 5:45pm. Please ensure you bring spikes and running shoes.

Today’s practice is at Stafford High School. Please bring spikes. As a reminder, no spikes are allowed on the turf. Traffic is limited to Coaches only on the field.

Today’s practice is at Stafford High School. Please bring spikes if you have them. Also, no spikes are allowed on the turf. Traffic is limited to Coaches only on the field.

Family,

Due to add risk of thunderstorms today, we will not be conducting practice today. The attached workout plan is your athlete’s physical homework for this evening to include a 20-30 min Jog before the storms outside or treadmill workout below. Please feel free to get in your workout gear and participate with your athlete if your feel up for the challenge.

Treadmill Workout
• Set treadmill to jogging speed for 15-20 mins
• Steady increase incline to 6 percent
• After 20mins re-adjust tread mill to flat surface. and adjust treadmill speed to allow for 30-second sprints (8 to 10)
• Sprint for 30 seconds; rest for 30 seconds(the rest is a walk, don’t stop)
• Repeat sprints for specified reps
Sets/Reps: 3 sets of 8 to 10 repetitions