HS+Practices

**//__ Firestone High School & Middle School __//****__ Cross Country Contacts __**
 * FHS High School 2012 SUMMER Practice Schedule ** **Middle School Runners are encouraged to attend - see schedules below.**

** High school Cross Country is for grades 9-12 and middle school is grades 7 and 8 ** **Please contact Coach Carroll or Coach Tschantz with any questions** **COACH CARROLL (Boys High School and Middle School Boys and Girls Head Coach)**: E-Mail Firestonecc@yahoo.com Cell Phone: 330-328-6427 **COACH Tschantz (Head Girls High School Cross Country Coach):** E-Mail mmilec@akron.k12.oh.us

**//__ Firestone Middle & High School Boys Summer Conditioning __//** ** Conditioning is Monday through Saturday at 9:00 AM Starting June 11th ** ** LOCATIONS **
 * MONDAY ** : FIRESTONE HIGH SCHOOL: BACK PARKING LOT BY THE TRACK
 * TUESDAY ** : BIG BEND METRO PARK AT 1337 MERRIMAN RD. AKRON 44303
 * WEDNESDAY ** : FIRESTONE HIGH SCHOOL: BACK PARKING LOT BY THE TRACK


 * THURSDAY ** : BIG BEND METRO PARK 1337 MERRIMAN RD. AKRON 44303

**FRIDAY**: FIRESTONE HIGH SCHOOL: BACK PARKING LOT BY THE TRACK
 * SATURDAY ** : TOWPATH TRAIL HEAD AT 499 MEMORIAL PARKWAY, AKRON 44303

**//__ Firestone High School Girls Summer Conditioning __//** **For more information contact the Coach!** **COACH Tschantz (Head Girls High School Cross Country Coach):** E-Mail mmilec@akron.k12.oh.us

** YOU DON’T HAVE TO BE FAST, WE’LL MAKE YOU FAST! **

CONGRATULATIONS ON AN EXCELLENT 2011 CROSS COUNTRY SEASON - 2011 WINTER PRACTICE SCHEDULE BELOW

**FHS CC High School Team Workouts** **For the Week of Sept 12** **Monday:** 4-8 miles plus hurdle drills and core work **Tuesday:** Competition warm-up totaling 2 miles and 4-8 x 1000s Intervals with 300 meter jog recovery; 2 mile cool down **Wednesday:** Competition warm-up totaling 2 miles plus 3-7 mile repeats at tempo pace; 2 mile cool down; Hurdle drills **Thursday:** 4-8 miles plus 6 x 100 meter strides at mile race pace ; core work **Friday:** 4-7 miles plus core work **Saturday:** Competition warm-up totaling 2 miles plus 5k race; 2 mile cool down **Sunday:** 6-13 mile long run; 4 100 meter strides; core optional

**PRACTICES:** **September 1 through November 5th** the boys will practice everyday after school at Firestone.

**WEEKEND LONG RUNS at BIG BEND:** There will be mandatory weekend long runs every weekend during the season. Runners must run one of the following times at **Big Bend:** **Every Saturday 5 pm; and** **Every Sunday 9 am or 5 pm**