Week 5!!

(Yes I know week 4 got skipped, I was in Chicago... I apologize)

I hope that you were able to get out and run last week and that you had a good 4th of July.. Thank you to all those who came out and helped with the 5K. Things got a little crazy but we pulled it off as per usual. As we progress through the summer it is incredibly important that you are puttin in mileage. If you think about it. We only have about a month and a half before our first Invitational!! Crazy how fast it goes, so don't sit around, get out there and run.

One thing I want you to work on going forward is running at different climates. It has been exceptionally hot the last couple weeks and I have heard that some of you aren't running or ONLY running early when it's cool outside. This is ok but if you think about when most of our races are they are after school in the sun when it's blazing. Now I'm not asking for you each to get heat stroke! :) However, you can train your body to run in this weather. Lots of water is required as well as starting with smaller runs as you get used to it. Those of you who ran last year, just think about the Juan Diego run! We did horrible right? It was hilly and hot. A great combination that killed our whole team. I believe that Region is being held at that exact location this year which means we can start preparing now!

The truth is hills are your friends. They make you stronger. They break up the monotony of running on flat surface. But you have to learn to live with them and respect them. If you do, you will become a stronger, healthier and faster runner. Your road racing performance on hilly terrain will improve immensely and you will love hills instead of hating them.

That being said, kick some butt this week:

Don't forget warmup like 800 meters or so, dynamic drills, then leg swings before you run. Then another 800 jog after followed by stretching if needed.

JULY 6
Run 45 minutes at conversation pace.

JULY 7
Hill Day! Yay! T-Rex, Cemetery, anything close to your house... Find a hill and push yourself hard up the hill. 8-10 T-Rexes, 15-20 Cemetery hills, or equivalent distance on hill by you. I know, it will suck, but I promise the hurt now will pay off later and you'll be glad you pushed! Reminder-- When you run downhill don't lean back... you need to land on the balls of your feet and keep your knees bent. Otherwise you risk shinsplints, knee issues, or more.

JULY 8
Run 30 minutes. 6 Strides (find 100yd flat stretch, build up speed every 2-yd until all out sprinting the last 20 yd. Work on good form while running strides hard)

JULY 9
HEAT RUN... Run in the heat of the day! 20 Min run at about 70%. Don't forget water!

JULY 10
Cross Train 45 minutes. Bike, Swiming, Elliptical, Roller blades, Ultimate, anything different besides SOCCER which just breaks all athletes! :)

JULY 11
Slow easy run. Run 8-10 miles. That is an INCREASE! More mileage is needed now! These longer runs should be getting easier. Again, go find some trail or beautiful area to run.

Oh and HUGE props to Ericka! She is the only one sending me her mileage! Even if it describes her Trek mileage and a walk to a truck! ;) She is killing it! Get on it peeps!