Purpose of the week's workouts - Everything has built to this... minutes are down and we do a few short "workouts" to hit some race pace stuff to remind the body of the feel.
...AM RUN REMINDER...
for all morning runs (long, normal, short), you MUST be wearing white or bright
even in the cooler temps with sweats and jackets, your outer layer MUST be white or bright
for all morning runs (long, normal, short), you MUST be wearing white or bright
even in the cooler temps with sweats and jackets, your outer layer MUST be white or bright
Here's our schedule for the week -
Monday: 6:45a at the HS for Levels 2,3,4. Afternoon practice practice at 3:00p. Required for everyone.
Tuesday: Morning practice: 6:45a short recovery run (no weights). Required for Levels 2,3,4 (no Level 1s). Afternoon practice at 3:00p. Required for everyone.
Wednesday: 6:45a at the HS for Levels 3,4 (No Fresh or Sophies). Afternoon practice at 3:00p. Required for everyone.
Thursday: Morning practice: 6:45a short recovery run (no weights). Required for Levels 2,3,4 (no Level 1s). Afternoon practice at 3:00p. Required for everyone.
Friday: AM practice will be at the hotel. Afternoon practice will be at the course.
Saturday: Race - Nike Southwest.
Banquet - Thanks so much for all those who helped with the banquet - organization and set up, bringing food, the video, clean up, and everything else.
Phoenix - We are leaving Thursday at noon from the HS. Freshman will need to arrange to get a ride to the HS. Everyone needs to get Thursday afternoon and Friday excused by your parent/guardian. An itinerary will be coming home Monday.
Foot Locker - If you are planning on running Foot Locker in Cali on Dec. 1, you need to register soon and get your hotels/travel arranged. Today (Sunday) is the final day for the $20 registration, it goes up to $40 or $50 after today. That is all on you, but we'll keep training you.
2 Week Break - After the season, we will enter a mandatory 2 week break and resume running Dec. 17. During the break, we would like to rest up and heal and get our minds off running, but we would also like to stay active. We will lift a few times, play some frisbee, and do some yoga.
Final Surge - Although we have finished our "official" minutes for the season, please keep using Final Surge and keep track of your runs. Tracking your runs, shoe mileage, eating, heart rate, etc. can be a very helpful tool to your progress.
Grades - Thanks for getting your grades in... On Monday, everyone who had a lower grade(s) needs to bring another print out showing improvement (whether the grade is updated or you get a note and signature from the teacher that the grade is coming up) - REQUIRED for those that had Cs and below.
Thought of the Week: "Don't be afraid to give up the good to go for the great."
-Steve Prefontaine
A classic from Pre. This is the week, this is the race to just let it all go. You all have worked so hard and have earned the right to have your very best race ever. So go and get it.
and remember the ideas Coach Roberts talked about on Tuesday...
As time/distance increases our intensity increases.
Have you draw out your graph and put your goals and targets in the top right corner?
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