June 27-July 1

Can you believe that July is almost here. We are half way into phase 1 of base conditioning, I hope that everyone has been getting out and running and building up your mileage. If you haven't been out running now is the time to get out and run. You should be keeping track of the runs and miles you are running each day and emailing them to Coach Fuller at the end of each week.

For this next week, this is the work outs you should be doing
Monday- 1.5 hour run, 45 minutes out, return in 45 minutes or slightly faster (if you can, try and find a new route)
Tuesday- 45 minute fartlik, 4 minutes easy pace, 1 minute fast.
Wednesday- 1.5 hour run, 45 minutes out, return in 45 minutes or slightly faster (if you can, try and find a new route)
Thursday- 45 minute power run, run at 90 percent of race pace
Friday- Cross training for 45 minutes, those that come to the track, we will be playing ultimate frisbee.

I (Coach Weir) will be at the track on Tuesday, Thursday, and Friday at 8 A.M. for those that what to come and train with the team.

Just remember before each workout, you are doing 3 minutes of abs, 7 minute warm-up, go through the dynamic stretches. After each workout, cool down properly and if you need to stretch out any region that is sore. On days that we are going harder, and extra run of 30 minutes would be awesome.

On Tuesday after the work out, we will go around to finish up getting the sponsors for the 5k race on the 4th. (those that were there last Thursday know what I am talking about). For those that are clueless, the Cross-Country team has the 5k race on the 4th as our fundraiser, on that day, Next Monday, we need all the help to run that race.

Keep up the hard work.

Coach Weir