WAIVER #1

WAIVER #2

UNATTACHED RACE OPPORTUNITY- TILLAMOOK 11-7-20 @ 3:00

(UNATTACHED: This is not a school sponsored event.  This means individuals have the option to run if they are interested.  The school and coaching staff are not responsible for food, lodging or transportation.  The school is not liable or responsible for athletes, parents and racing environment)

Location: Alderbrook Golf Course, 7300 Alderbrook Rd, Tillamook, OR 97141
https://goo.gl/maps/NytLLxsr8QBLC9ZE9

Arrival Time: 1:15 (Alderbrook Golf Course)
Start Time: 3:00 (Traditionally in Tillamook, the girls go first)

Race Information: www.athletic.net/CrossCountry/meet/185689/info (you will see the Team Time Trial #4 this is for registration only, we are racing at Alderbrook Golf Course in Head to Head racing)

Registration: If you are interested in running in this race you will need to sign up for the Outlaw Runners Cross Country Club. Once signed up we can enter you into the meet.

YOU NEED TO DO THIS BY MONDAY AT 4:00, EVEN IF UNSURE YOU CAN GO. REGISTER ANYWAYS

Please follow this link to be registered for the club:

(Go to https://www.athletic.net/join-team/X86R7UQS5 to download the app, then sign up with our team code: X86R7UQS5)

Restrooms: We are going to have our own restroom assigned to us at the event.

Training Plan: Week of 11-2-20
(No Morning Run this week)

Monday: Focused on turnover
Workout:
-Warmup than 2-3 x (Hayden Hills/ Middle School Mile then 3-4 x 300),  Cool Down and CORE
-Sets of 300 are descending pace from race pace to VO2 max.  Hayden Hills loop is run easy and spikes for the last set of 300’s.

 

Tuesday:
We are going to have normal practice @ 3:30, but you can also run earlier if you would like and check in with coaches at the transition center or on cell if you would prefer. 

Workout:
-40 to 60 minutes easy than 150’s or strides, CORE

 

Wednesday:
Workout:
-Warm-Up 20 minutes easy, than 20 minute Oregon Drills or 150’s if we do not have the field, than 10 minute cool down easy, CORE

 

Thursday: THIS IS A DAY OFF, NO PRACTICE/ RUNNING/ CROSS TRAINING

Friday: Practice time will be announced, but plan on 11:30
Workout:
-30 to 40 minutes easy running with strides, nice and easy

 

Saturday: Race in Tillamook

OUTLAWS STRAVA RUN CLUB:
https://www.strava.com/clubs/sisterscrosscountry

 
Special thanks to the Peterson Ridge Rumble and Sean Meissner for a generous donation to make this website possible!

Support the Peterson Ridge Rumble every April and you support the Sisters Outlaws!