Laona-Wabeno Rebels CC: speed work in the snow

2012 Cross Country Calendar

Aug 13th 1st Day of Practice at Laona HS at 5pm
Aug 25th Rhinelander meet
Aug 28th Iola meet Bus leaves at noon trying to change it to 1pm but unless I say so plan for noon. Meet starts at 4:15pm
Sept 4th Wittenburg meet
Sept 11th DC Everest meet
Sept 15th Smiley Invite
Sept 20th 3-Lakes Invite
Sept 27th Rosholt meet
Oct 4th Crandon meet
October 6th Tomahawk Meet
Oct 8th (Monday) Conference meet
@SECTIONAL #2 - EDGAR Assumption, Athens, Auburndale, Columbus Catholic, Crandon, Edgar, Florence, Goodman/Pembine, Laona/Wabeno, Marathon, Menominee Indian, Owen-Withee, Pacelli, Prentice/Rib Lake, Rosholt, Spencer, Stratford, Three Lakes.
Oct 27th Cross Country State Championships more info. of the state meet http://www.wiaawi.org/crosscountry/shuttleparking.pdf

Inspirational

"Stress, Recover, Improve, that is all training is"

Bill Bowerman, 1972 Olympic coach

Top 10 Reasons to Run as a Running Rebel

10. Running Rebels have the best T-shirts

9. Helps out when running away from bears. Survival of the fastest.

8. Easy uniform decisions

7. Great parent support

6. Best shape athletes in the school

5. Opportunity to compete against potential Olympians

4. Popsicles after practice.

3. Great traveling music to meets. Ahhhhh. Air Supply and Bagpipes at 6a.m.

2. . Improves counting skills...1st place ok so it doesn't help if we only have to count up to 1

1. Racing at State is what it is all about

Rebel Cross Country

Team Expectations
· To have fun
· Set goals and challenge yourselves
· Each person to improve their times
· To win Conference, 3 Lakes and Crandon Invitationals
· Place in the top half of our meets

Rules
Practices are mandatory
3 missed practices off the varsity team
4 missed practices off the team
Can’t improve if you don’t practice!!!!!!
Exceptions
Illness
Injury-still need to come to practice
Multisport
If you don’t have practice in your other sport then you are expected to come to Cross Country practice

Qualifying for Varsity
Varsity runoff
Must beat the 7th man twice at two races to make varsity there will also be some coaches discretion.

Varsity Letter
Run 75% of meets on the Varsity team
Place in the top 5 at Invitationals
Place in the top 10 at Sectionals, DC Evereest, or Iola Invite
Suspensions will disqualify a person from earning their varsity letter

Laona-Wabeno Rebels CC

Monday, October 12, 2009

speed work in the snow

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