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Final Week (11): 10/2-10/7

10/2/2023

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Tuesday 10/3
Final Official practice for everyone except State Qualifiers

Congratulations to Boys and Girls State Qualifiers! 
​Come cheer on your Cougars at State in Palmer on Saturday, October 7.

Save the Date:  Awards Ceremony on Tuesday, October 17 at 6pm in the Cafeteria

Be sure to check out all of the photos from this season on the Photos Tab!


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Week 10: 9/25-9/30

9/25/2023

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Monday 9/25 – 2:30-4pm @ Service
Long Run - Core

Tuesday 9/26 – 2:30-4pm @ Service
Easy – Form

Wednesday 9/27 – 2:30-4pm @ Service
Intervals – 300’s

Thursday 9/28 – 2:30-4pm @ Service
Recovery

Friday 9/29 – 2:30-4pm – KINKAID – REGION PREVIEW
CARPOOL – Same as last week
Team Dinner @ 6pm – Location TBA

Saturday 9/30 – Region IV Championships
Races start at 10 – Bus leaves @ 8am
Schedule will be posted.

LOOKING AHEAD
10/7 – State Championships @ Palmer High School

​Coach Rousey - coachrousey@hotmail.com – 907.355.2174

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Week 9: 9/18-9/23

9/18/2023

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Monday 9/18 – 2:30-4pm @ Service
Long Run - Core

Tuesday 9/19 – 2:30-4pm @ Service
Easy – Form

Wednesday 9/20 – 2:30-4pm @ Service
Intervals – 400’s

Thursday 9/21 – 2:30-4pm @ Service
Recovery

Friday 9/22 – 2:30-4pm @ KINKAID – REGION PREVIEW
CARPOOL – transportation exactly like the Mud Run - Details TBA
Team Dinner @ 6pm – Location TBA

Saturday 9/23 – Smokin’ Stampede @ Chugiak High School
Races start at 10 – Bus leaves @ 8am
Schedule will be posted.

LOOKING AHEAD
9/30 – REGION CHAMPIONSHIPS @ KINCAID

Check out race photos on the Photos page!

Coach Rousey - coachrousey@hotmail.com – 907.355.2174
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Week 8: 9/11-9/16

9/11/2023

Comments

 
Monday 9/11 – 2:30-4pm @ Service
Long Run - Core

Tuesday 9/12 – 2:30-4pm @ Service
Easy – Form

Wednesday 9/13 – 2:30-4pm @ Service
Intervals – 600’s @ 3K

Thursday 9/14 – 2:30-4pm @ Service
Recovery

Friday 9/15 – Class Race 3K - 2:30-5:30 @ Bartlett High
Bus departs Service @ 1pm

Saturday 9/16 – Weekend off!

LOOKING AHEAD
9/23 – Smokin’ Stampede - 10am – Bus @ 8am
Location – Chugiak High School
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Week 7: 9/5-9/9

9/5/2023

Comments

 
Tuesday 9/5 – 2:30-4pm @ Service
Easy – Form - Core

Wednesday 9/6 – 2:30-4pm @ Service
Intervals – 800’s @ 5K

Thursday 9/7 – 2:30-4pm @ Service
Recovery

Friday 9/8 - 2:30-4pm @ Service
TBD

Saturday 9/9 – Palmer Invite – 10am – Bus @ 7:15
Bus departs Service @ 7:15am
Depart Palmer High School @ 2:30pm
Arrive at Service @ 3:30pm

LOOKING AHEAD

Friday 9/15 Class Race - 3pm - Bus departure TBD (approx 12:30pm)

Check out race photos & mud run video on the Photos page!

Coach Rousey - coachrousey@hotmail.com – 907.355.2174
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Week 6: 8/28-9/2

8/28/2023

Comments

 
 Monday 8/28 – 2:30-4pm @ Service
Long Run

Tuesday 8/29 – 2:30-4pm @ Service
Easy – Form - Core

Wednesday 8/30 – 2:30-4pm @ Service
Intervals – 600’s @ 5K

Thursday 8/31 – 2:30-4:15 or 4:30pm @ Kincaid
MUD RUN - Bring cookies for post mud run snacks!


Friday 9/1 - 2:30-4pm @ Service
TBD

Saturday 9/2 – Labor Day Weekend – Enjoy!
​

LOOKING AHEAD
9/9 – Palmer Invitational – 10am – Bus @ 7:15am

​
Check out race photos on the Photos page!

Coach Rousey - coachrousey@hotmail.com – 907.355.2174
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Big 8 - 8/26/2023

8/25/2023

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Big 8 – 5K – Kincaid Park
8:00-8:15 am – Depart Service High School (East parking lot)
10:00 am – Girls Open
10:40 am – Boys Open
11:20 am – Girls JV (10 runners)
12:00 pm – Boys JV (10 runners)
12:40 pm – Girls Varsity (10 runners)
1:20 pm – Boys Varsity (10 runners)
1:50 pm – Awards
2:15-2:30 pm – Depart Kincaid Park
3:00 pm – Arrive at Service High (East Lot)
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Hoodie & Training-T Order Time

8/21/2023

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Order Hoodies and training-t's now through August 28!  Training t-shirts are available in unisex long sleeve, and men's and women's short sleeve styles.  Items can be shipped directly to you, or shipped as a team order for free and will be passed out at practice when they arrive.
Hoodie Order Form
Training T Order Form
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Week 5: 8/21-8/26

8/21/2023

Comments

 
Monday 8/21 – 2:30-4pm @ Service
Long Run – Goals - Core

Tuesday 8/22 – 2:30-4pm @ Service
Easy – Light Drills – Form Strides

Wednesday 8/23 – 2:30-4pm @ Service
Full Warm up - Hill repeats

Thursday 8/24 – 2:30-4pm @ Service
Recovery - Core

Friday 8/25 – 2:30-3:30pm @ Service
Easy - Race Prep
DINNER – 6PM – More details to come!

Saturday 8/26 – Big 8 5K – 10am @ Bartlett
Race Itinerary and details will be posted separately.

Check out race photos on the Photos page!

Coach Rousey - coachrousey@hotmail.com – 907.355.2174
Comments

Week 4: 8/14-8/19

8/13/2023

Comments

 
Monday 8/14 – 4:30-6pm @ Service
Long Run

Tuesday 8/15 - 4:30-6pm @ Service
Skyview Itinerary – Finalize entries and Travel Itinerary

Wednesday 8/16 - 4:30-6pm @ Service
Orienteering

Thursday 8/17 – 2:30-4pm @ Service
School Starts! – Practice time change.

Friday 8/18 – Travel – 4:30pm @ Service
4:30pm – Depart Service High School for Soldotna

Saturday 8/19 – Ted Mckenney Invite 5K – Skyview Middle School
​Race Schedule – Saturday 8/19 – Skyview Middle School
12:00pm –- Open Girls
12:45pm –- Open Boys
1:30pm ---- Girls Varsity (10 runners)
2:15pm ---- Boys Varsity (10 runners)
3:00pm ---- Results and Awards
3:30pm ---- Community Race (Runners that DO NOT have 10 practices)

4:00pm – Depart Skyview Middle School
8pm – Arrive @ Service High School

LOOKING AHEAD
Possible “Mud Run” on Tuesday 8/22 @ Kincaid – More details next Sunday
Current Cross Country Season Schedule
​
(always confirm with ASD, as changes can happen)
ASD Cross Country Schedule
​XC SEASON SCHEDULE
8/19 – Ted McKenney Invitational – 12pm @ Skyview Middle School
8/26 – Big 8 – 10am @ Bartlett High School
9/9 – Palmer Invitational – 10am @ Palmer High School
9/15 – Class Race 3K – TBA @ Bartlett High School
9/23 – Stampede – 10am @ Kincaid
9/30 – Regionals
10/7 – State Championships – Palmer High School
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