July 5-July 11

Starting tomorrow, we are on summer moratorium which means the coaches wont be up for practices this week. We want you to still meet and run as a team on the days that we usually meet. As you are running, if the workouts seem to be getting easier, push yourselves a little harder, that is how you will improve. Also, try and get one workout a week later in the day so your body can get some exposure to heat training, it will help when we get closer to the season. This is the last week of phase 1, base conditioning and next week we start into phase two which is hills and speed work.

Before each workout, don't forget to do core for 3-5 minutes, then a seven minute warm up, then the dynamic stretches we have been doing. if you need to remember those stretches, refer to the post three time ago. After each workout, cool down for about 10 minutes, unless otherwise stated, and do some static stretching as needed.

Tuesday- 45 minutes tempo run. (About 5-7 miles)
Wednesday- 1.5 hour run, keep with what we have been doing on previous Wednesdays
Thursday- 4 miles at 90% race pace, 30 minutes cool down
Friday- 45 minute fartlek run, 4 minutes easy, one minute quick.
Saturday- 2 hour run (hopefully you are reaching close to ten miles on this run)

Monday, July 11, (since we are still on moratorium) 1.5 hour run.
Tuesday July 12, we will pick back up with a coach being there. most likely some hill workout.

Keep on sending in your mileage each week and a huge thanks to all those that helped and participated in the 5k this morning. I thought it was a big success, THANK YOU, THANK YOU, THANK YOU.

Coach Weir