Due to impending rain, we will be running on our own today! Everyone should try to get a long run in today, 40-60 mins. If it is raining, no thunderstorms you can run and then be sure to shower right afterwards. Choose 3 strength exercises and do two sets of them. Tomorrow is a hard workout on your own, depending on the weather, you can try to get a group to go together:

BL racers - 10 mins warm up, 4 x 5:00 mins hard, jog easy in between, 10 mins cd.

Non racers - 10 mins warm up, 2x 30 secs, 3 x 1 min, 3 x 2 mins, 3 x 1 min, 2x 30 secs, 10-12 mins cd. Strength - 2 sets, 20 single leg deadlift w/kneee drive, 25 push ups, 1 min plank.

Lets plan for a good week of work next week!!

Due to forecasted storms, we will send you home today to get your run in on your own. All team members should try to go out as soon as they get home or wait until the storms pass maybe around 6:00. The run is relaxed long run, 40-60 minutes. Don't forget to stretch and do your strength - 20 push ups, 40 crunches, 20 single leg deadlift with knee drive. The rest of the week is supposed to be good weather. If you are NOT racing at LF on Thursday, you will have practice at Westfield as usual.

• Friday, Sept 2nd - Run on your own, 40-60 minutes,
• Saturday, Sept 3rd - Carderock Run (families welcome to run,walk, bike), if no transportation - run on your own, 40-60 mins with 5 x 1 min hard anytime during run
• Monday Sept 5th - Run on your own, 35-55 mins
• Tues-Friday - practice at Westfield
• Friday, Sept 9th Team Dinner
• Saturday, Sept 10th - Monroe Parker Races, Burke Lake (check parking directions on Files tab, and entry list to see if running and which race and start time)

Scrimmage information is unusually delayed so sorry for the late notice. As of right now, all athletes should arrive by 8:00am at Paul VI HS. There will be a few separate races either 2 or 3 miles. Pick up time will be confirmed as soon as I get details from Paul VI.

Monday, August 15th, 8:00 - 10:00 am, we will practice even if it is raining. We will go in door 11, put gear in gymnastics room, run outside, and stretch inside afterwards.

Obviously raining in Leesburg right now. We’re headed there now and see what Nike has planned. Maybe indoor??

I am very close to placing the order for our team shirts. In the past we have had some parents who were interested in purchasing a team shirt to wear to support the team. Anyone who would like to be included in our order, please send me an email with the number of shirts and what size for each one by Monday. Please do not include the one for your team member, I already have included that! The shirts will be about $15, depending on the price from the vendor. They include Westfield Cross Country on the front and a motivational quote on the back.

We have begun daily tryouts and practices. Check this site for files added for the team and for any last minute changes to our schedule. Our schedule will be maintained on the Schoology and Facebook groups.

All students interested should:

• email Coach Deegan, ksdeegan@fcps.edu to be added to potential roster
• register for Westfield athletics (see team links tab)
• submit a completed physical form to the school or the box on my porch, 5426 Gladewright Dr, by July 21st  or as soon as possible
• get running shoes from a running shoe store like Potomac River Running
• START the summer workouts!! (see the files tab)
• join the Westfield XC 22 facebook group
• join the Schoology group, 8KKX-S4P9-GD48W
• consider Blue Ridge Running Camp (see camps link)
• email Coach Deegan with any vacation conflicts