Week of August 10th
Monday - first official practice (from a coach's point of view, attendance was embarrassing) - easy mileage, core #1
Tuesday - mastick 9:00-11:00am - mileage, speed dev., barefoot drills
Wednesday - SJA 9:00-11:00am - cross train day (core, core, hurdles, lift)
Thursday - special practice at Whiskey Island - 9:00-noon. Workout, then volleyball, eat, and beach
Friday - mastick 9:00-11:00am - long run, core #2 - EMA's due!!!!
Saturday and Sunday - run on own
runners in their 3rd or 4th year should have 6-7 runs per week (at least one day off every 2 weeks)
runners in their 2nd year BUT are under 23min should run 6 days a week
runners in their 2nd year BUT are over 23min should alternate running 5 days a week with 6 days a week
runners in their 1st year should typically run 5x a week with an occasional 6x week
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