Schedule and Results

WINTER 2022-2023 TRAINING

This is as concise a plan as there is:

Commit. Run. A Lot. Add strength training.

Every winter week: 1 tempo, 1 long run, 1 speed workout (ranked in that order of importance) plus 3 shorter runs

Highly suggested plan (you can switch days to make it work):

Mon – 30-45 minutes. 10 sprint outs

Tues – 40-50 minutes with 20-30 of it tempo pace

Wed –40-50 easy

Thur – Speed workout…(ask for variations -- basic would be 3 sets of 4x300 with 2:00 rest between reps and 4:00 rest between sets)

Fri – 40-50 minutes easy. 4x200 @:33-38

Sat/Sun – longest run of week 5-10 miles depending on conditioning. Should increase every 2 weeks.

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FALL 2022 CROSS COUNTRY season schedule

(does not include events like Team parties, Hersheypark trip, Movie Night, Year-End Party):

Monday, Aug. 15 - first official practice 6 P.M.-8 P.M. All paperwork must be completed.

Tuesday, Aug. 16-Friday Aug. 19 - 6 P.M. - 8 P.M. practice (except 8/18 - see below)

Wednesday, Aug. 17 - Impact Concussion testing 5 p.m. @ Dock

Thursday, Aug. 18 - practice 6:00-8:00 p.m. Hog N Jog @ 7:00 p.m. @ Dock

(Hog N Jog open to parents, alumni, team – eat a pint of ice cream in middle of 5k)

Monday, Aug. 22-24 - practice 4 P.M. - 6 P.M. practice

Wednesday, Aug. 24 - SPIKE NIGHT at North Wales Running Co. (20 percent off anything) visit anytime 10 a.m.-7 p.m.

Thursday, Aug. 25 - first day of school! Practice 3:15-5:15 going forward

Friday, Sept. 2 Lansdale Invite (vs. North Penn, Methacton, Lansdale Catholic, Upper Dublin, Mount) @ DOCK RESULTS

Thursday, Sept. 8 at Lancaster Mennonite (3:45 p.m.) RESULTS

Saturday, Sept. 10 at Dutchmen XC Invite @Lebanon (9 a.m. girls, 9:45 a.m. boys) RESULTS

Tuesday, Sept. 13 BAL meet at Tyler Park (3:45 p.m. boys, 3:50 p.m. girls) RESULTS

Tuesday, Sept. 20 at Curtis Arboretum (3:45 p.m. boys, 4:15 p.m. girls) BOYS RESULTS

Saturday, Sept. 24 at Foundation Invitational @ Hershey (11:15 a.m. boy) RESULT

Wednesday, Sept. 28 - Picture Day 4:30 P.M.

Friday, Sept. 30 at Paul Short @Lehigh (4:30 p.m. boys, 5 p.m. girls) RESULTS

Monday, Oct. 3 BAL meet at Rose Tree (3:45 p.m. boys, 4:30 p.m. girls) RESULTS

Tuesday, Oct. 11 at Dock Invitational (4 p.m. boys, 4:35 p.m. girls) Senior Night! RESULTS

Friday, Oct. 14 at Ekiden Relay @Bristol (4 p.m.) RESULTS

Wednesday, Oct. 19 BAL Championships @ Tyler Park (3 p.m. boys, 3:40 p.m. girls) RESULTS

Friday, Oct. 28 District Championships @ Lehigh (9:30 a.m. girls, 11 a.m. boys) RESULTS

Saturday, Nov. 5 State Championships @ Hershey (11 a.m. girls, 1:15 p.m. boys) RESULTS

Sunday, Nov. 20 - **Volunteer** at Philadelphia Marathon water stop (6:30 a.m.)

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FALL 2021 CROSS COUNTRY season schedule (still needs special events like Team parties, Hersheypark trip, Movie Night, Year-End Party):

Monday, Aug. 16 - first official practice 9 A.M.-11 A.M. All paperwork must be completed.

Tuesday, Aug. 17 - 9 A.M. practice, then concussion testing @ 11 A.M.

Wednesday, Aug. 18 - practice 5:00-7:00 p.m. Hog N Jog @ 6:30 p.m. @ Dock

(Hog N Jog open to parents, alumni, team – eat a pint of ice cream in middle of 5k)

Thursday, Aug. 19 - first day of school! Practice 3:15-5:15 going forward

Friday, Aug. 20 - Spike Night 5:30-7:00 p.m. at North Wales Running Co. (20 pct. off everything)

Friday, Aug. 27 - Parent/Coach Night @ fieldhouse 5:15-5:45 following practice

Tuesday, Aug. 31 at Souderton

Friday, Sept. 3 at North Penn

Thursday, Sept. 9 at Dock with Lancaster Mennonite

Saturday, Sept. 11 at PTXC at Kutztown (10:25 a.m. boys, 10:55 a.m. girls) RESULTS

Tuesday, Sept. 21 BAL meet at Tyler Park (3:45 p.m. boys, 3:50 p.m. girls) RESULTS

Saturday, Sept. 25 at Foundation Invitational @ Hershey (9 a.m. girls, 11:15 a.m. boys) RESULTS

Tuesday, Sept. 28 at Curtis Arboretum (3:45 p.m. boys, 4:15 p.m. girls) Boys Results Page 2 Page 3 Girls Results

Saturday, Oct. 2 at Souderton Twilight (5:45 p.m. boys, 6:30 p.m. girls) RESULTS

Wed. Oct. 6 at Dock Invitational (4 p.m. boys, 4:35 p.m. girls) RESULTS

Monday, Oct. 11 BAL meet at Rose Tree (3:50 p.m. girls, 4:30 p.m. boys) RESULTS

Wednesday, Oct. 20 BAL Championships @ Tyler Park (3 p.m. boys, 3:40 p.m. girls) RESULTS

Friday, Oct. 29 District Championships @ Lehigh (9:30 a.m. girls, 11 a.m. boys) RESULTS

Saturday, Nov. 6 State Championships @ Hershey (9 a.m. girls, 11:45 a.m. boys)

Year-End party Nov. 6 from 4:30-7:00 p.m. at Paige's

Sunday, Nov. 21 - Volunteer at Philadelphia Marathon water stop (6:30 a.m.)

2020 SEASON

Aug. 24 -first official practice - after school 3:15-5:15 p.m.

Sept. 4 – 8:30 a.m. practice at Fisher's Park leading into Labor Day weekend

Sept. 7 – No practice (Labor Day)

Sept. 10/11 - Spike Night at North Wales Running Co. 5:00-7:00 p.m.

Sept. 14 - scrimmage @ Dock vs. Holy Ghost/Devon Prep @ 4:30 p.m. RESULTS

Sept. 17 - dual meet @ Lancaster Mennonite 4:15 p.m. Boys RESULTS and Girls RESULTS

Sept. 22 - BAL meet @ Tyler State Park 3:45 boys, 3:50 girls RESULTS

Sept. 26 – Foundation Invitational @ Hershey 12 p.m. Girls RESULTS, 12:15 Boys RESULTS

Oct. 2 - BAL Invitational @ Dock at 4:15 p.m. girls, 4:45 boys - SENIOR NIGHT 6 P.M. RESULTS

Oct. 5 – BAL meet @ Rose Tree 3:55 girls, 4:35 boys RESULTS

(homecoming Oct. 9-10)

Oct. 9 - Holy Ghost/LaSalle/Devon at Tyler State Park 4:50 p.m. boys and girls RESULTS

Oct. 13 – Dock/Bristol/Delco/Phil-Mont @ Jenkintown 3:45 p.m. boys and 4:15 girls RESULTS

Oct. 17 - @ Hun School in Princeton, NJ - 10:30 a.m. boys AND girls Results - Boys win 27-30, Girls win by forfeit

Oct. 21 – BAL Champs @ Tyler 3:00 boys, 3:40 girls RESULTS

Oct. 26 - (no school) PRACTICE AT 9 A.M.

Nov. 2 – District 1 Championships @ Tyler Park (9 a.m. Girls and 9:30 a.m. Boys) RESULTS

Nov. 7 – PIAA state champs @ Hershey 9 a.m. girls and 10:30 a.m. boys RESULTS