July 30-Aug 4 (Week 9)

A huge thanks to everyone for all the help with Summer Club.  It went great.  Kids had fun.  And it's over!  This week we will be heading to high altitude camp on Monday morning after practice.  We will be meeting at 10:30a at the Wash. Rec. Center.  See the post below for packing list and for drivers info.  Those who aren't going to camp will need to get their runs in on their own.  Also, we have updated our XC schedule to include the change to our time trial date (Aug 6) and a couple other dates  (there will probably be a few more changes, but we'll let you know).

Purpose of the week's workouts - We are moving into our SWEP phase of our training plan this week.  SWEP mean Speed With Endurance Process.  In our training philosophy - which is heavily influenced by NZ coaching legend Arthur Lydiard, Bill Squires, and "Tinman" Tom Schwartz - this phase brings in longer intervals at controlled paces varying from current 3K-8K pace.  We continue long runs and also bring in a little more hill work in the form of our Hill Circuits.  As with each phase, SWEP is extremely important.  One of the biggest goals from SWEP is to develop strength and a feel for certain paces which will help as we get to more important races later in the season.

Here's our schedule for the week -

Monday: Meet at Wash. Elem. at 7:00a.  High Altitude Camp - meet at 10:30a at Rec Centewr

Tuesday-Thurs: High Altitude Camp.  If not attending camp, practice on your own.

Friday: No team practice.  On own or organize your own group run

Saturday: On own or organize your own group run.

Weekly minutes can be found here.  Please get them caught up.

Double check your Final Surge to see if our next set of workouts for most of August is posted on your calendar.  Let Coach know if it isn't.

Thought of the Week: "The little details add up until they represent significant differences.  Let nothing slip through the cracks." - Bill Belichick
This is a pretty good thought.  Everyone and every team that has aspirations to do well will get all the big stuff in: the long runs, the workouts, whatever; however, what separates those that accomplish those big goals and targets will be doing all the small things.  Take a few minutes and think about all that you do.  And when you identify a few areas of weakness, set an expectation that you will do those small things to help us be the ones to achieve our goals and targets.