BMC Topper Day 5K and Upcoming Week Plan

We had a beautiful morning for a run and a great SPARTAN group of participants.

Female 0-9 winners

Male 0-9 winners

Female 10-14 winners

Male 10-14 winners

Female 15-19 winners

Overall Male Finisher -- Way to go Forrest!!

Great opening race for Team Spartan!

WEEKLY INFO:

Mail in Sherman 5K forms by Sept. 2 to receive discount. Email Roan Johnson with participants for Saltillo XC meet by Aug. 29. We will have male and female varsity and junior varsity teams participating in this event. It is a great spectator sport for those who do not have runners in these categories, so come out and cheer on your fellow Spartans!!

Aug. 29 -- Sept. 4 Workout schedule

Sunday (8/29) -- OFF

Monday (8/30) -- long steady run as follows (optional practice location 4 pm Saltillo City Park)

Group 1 -- 7 miles (+100 crunches x 2 sets +50 pushups x 2 sets)

Group 2 -- 4 miles (+50 crunches x 2 sets + 25 pushups x 2 sets)

Group 3, 4 -- 3 miles (+20 crunches + 10 pushups)

Group 5 -- 4 miles (+20 crunches x 2 sets + 10 pushups x 3 sets)

Group 6 -- 20 minutes run/walk (+10 crunches +10 pushups)

Tuesday (8/31) -- speed work at New Albany High School Track at 4 pm

Group 1 -- anaerobic threshold

Group 2 -- 3x1 mile/60 sec. recovery +4x200/90 sec. recovery

Group 3 -- 3 miles (Team Captain for the day - Margaret Chunn)

Group 4 -- 3 miles (Timer + Motivator Ms. Erica Young)

Group 5 -- 1 mile + 4x200/2 min. recovery + 1 mile (Team Captain-- John Parker Mims)

Group 6 -- 20 minutes run/walk (Timer + Motivator Ms. Julie McAfee

Wednesday (9/1) -- easier than Tuesday's speedwork but not too easy (on your own)

Group 1 -- 3 miles (+100 crunches x 2 sets +50 pushups x 2 sets)

Group 2 -- 3 miles (+50 crunches x 2 sets +25 pushups x 2 sets)

Group 3 -- 3 miles (+20 crunches +10 pushups)

Group 4 -- 2 miles (+20 crunches +10 pushups)

Group 5 -- 3 miles (+20 crunches x 2 sets +10 pushups x 3 sets)

Group 6 -- 20 minutes run/walk (+10 crunches +10 pushups)

Thursday (9/2) -- Fartlek and hillwork at Ballard Park at 4 pm

Group 1 -- 6 miles + 6 hills (Partner work with group 3)

Group 2 -- 6 miles + 4 hills (Partner work with group 3)

Group 3 -- 4 miles + 3 hills (Partner work with groups 1 & 2)

Group 4 -- 3 miles + 2 hills (Timer + Motivator Ms. Erica)(Partner work with group 5)

Group 5 -- 4 miles + 3 hills (Partner work with group 4)

Group 6 -- 20 minutes run/walk + 2 hills (Timer + Motivator Ms. Julie McAfee)

Friday (9/3) -- Rest day for everyone except group 1 runs 3 miles

Saturday (9/4) -- Long run followed by strides (on your own)

Group 1 -- 6 miles + 6 strides (see below for instructions)

Group 2 -- 5 miles + 5 strides (see below for instructions)

Group 3, 4, 5 -- 3 miles + 3 strides (see below for instructions)

Group 6 -- 20 minutes run/walk

Striders -- start with 30 seconds then decrease by 5 seconds each time with a 30 second rest between each

Spartan Practice and Pizza Party

Some pictures from today's practice.

The boys cheer their team on in the crunches relay race.

The girls gave it their all, but came up one short in the end.

We ate pizza after practice and we sure had a bunch of pizzas.

Hot and fresh -- YUM!

Spartans eating pizza together. Lots of fun!!

PIZZA PARTY

We will be having a pizza party after practice this Thursday, August 26, at Ballard Park, This will be a time of fun and fellowship for the runners (and the families too) and will serve as a "Kick-Off" for our season. Ginger Nanney will be taking your family's pizza order at the very beginning of practice. She will be ordering the $6 pizzas from Little Caesar's, and she will pick them up and bring them to us at the end of our practice. Please bring your $6 per pizza that you want to order, and also bring drinks for your family.

We need some moms to volunteer to bring the following items for our pizza party:
GermX, paper plates, paper towels or napkins.

WAIVERS MUST BE SIGNED AT EITHER PRACTICE THIS WEEK!!!

Practice Schedule

Mondays -- Saltillo City Park (optional practice)

Tuesdays -- NAHS track (except for Sept. 7, Sept. 21, and Oct. 12 -- these days practice will be at New Albany Sportsplex, park near the bridge that goes under Hwy. 78)

Thursdays -- Ballard Park in Tupelo

All practices will begin at 4:00 and last until 5:15 or 5:30. Please be ready to BEGIN running at 4:00 sharp. Remember, the competitive XC runners are required to attend both Tuesday and Thursday practices. The fitness runners are required to attend only one of these.

Team Info

Group 1 -- Forrest Tate

Group 2 -- Danielle Cobb, Olivia Johnson, Julie Johnson, Catherine Snyder, Martha Chunn, Andy Young, Logan Chapin, Cale George, Josh Minnis, Nicholas Massey, Jesse Nanney, John Nanney, Landers Pannell

Group 3 -- Robert Stevens, Sarah Gunnells, Margaret Chunn, Lexie Young, Emilee Holder, Haley Stegall, Hannah Stegall, Kendra Sanders

Group 4 -- Nathan Baggett, Tylan Whitfield, Tariq Whitfield, Richard Gunnells, Anna Beth Blassingame, Raeley Stevens, Kirsten McAfee, Shanda Martin, Belle Massey, Mackenzie Barnes, Leslie Howe, Hannah Gunnells, Claire Newell, Hannah Duley, Kelle Crampton, Zachary Tann, Becky Payne

Group 5 -- Mercy Cobb, Noelle Cobb, Tyler Cobb, Caleb Cobb, Joseph Cobb, Clay Johnson, John Parker Mims, Carson Mims, Brandon Newell, Mark Chunn, Macain Chunn, Alec McAfee, Eryn Sanders, Mycah Sanders, Scott Stegall, Sarah Duley, Andrew Snyder, Jonathan Crampton

Group 6 -- Mae Barnes, Noah Barnes, Maggie Gunnells, Ryan Hall, Shelby Hatfield, Chandler Hula, Weston Johnson, Samuel "Chow" Moeller, Will Duley, Josh Duley, Jonathan Stevens, Thomas Tate, Andrew Williams, Precious Hill

Monday (Aug. 23-28)
Group 1 -- 5miles
Group 2, 3, 5 -- 3 miles
Group 4 -- 2 miles
Group 6 -- 15 min. run/walk

Tuesday
Group 1, 2 -- 4 mile cont. (6 total)
Group 3 -- 3 mile cont. (4 total)
Group 4 -- 2 mile cont. (2 total)
Group 5 -- 2 mile cont. (3 total)
Group 6 -- 15 min. run/walk

Wednesday
Group 1 -- 4 miles
Group 2, 3 -- 3 miles
Group 4, 5, 6 -- rest day

Thursday
Group 1 -- 5 miles and strides
Group 2, 3 -- 4 miles and strides
Group 4 -- 2 miles
Group 5 -- 3 miles and strides
Group 6 -- 15 min. run/walk
PIZZA PARTY after practice

Friday
Group 1 -- 3 miles
Group 2 -- 2 miles
Group 3, 4, 5, 6 -- rest day

Saturday
Topper 5K for all groups ( 30 minutes if not doing 5K, except group 6 -- do 15 min. run/walk)

Saltillo Meet

Woo Hoo! Coach Covington is going to let the Spartans run as unattached individuals! We can not run as a team, but he will let us participate on our own! Hooray for Coach Covington!