We had some wonderful
races yesterday at Cloverleaf - congrats to the many who PR'd and ran
tough. There wasn't much flat on that course, so to run a PR (or close to
a PR) means you were on your game!
JV/reserve/open - we
are down to the final 4 weeks (just under, actually) - do everything
right!!!!!!
No more illnesses -
records of missed days due to illness are not the kinds of records we want to
set. Hydrate, Vitamin C, Zinc, SLEEP, balanced diet, avoiding sick
people, not sharing bottles, are all things you can control to a large
extent. Be healthy!
Remember this is a
Friday meet week, so everything is bumped up a day.
Monday - cross train
at SJA (regular Tuesday). Done between 5:00-5:15
Tuesday - workout at
Memorial. We are doing repeat 800s again but with new goal times and
shorter recovery. This is how we build our endurance!
done by 5:30
Wednesday - cross
train at SJA (regular Thursday) - Done by 5:00
Thursday - pre-meet
day at Mastick followed by team dinner (YUM!)
Friday - meet at
Gilmour Academy.
dismissed at 2:30, but
leaves at 2:50
varsity - 5:30
(Seymour, M. Wagner, Allen, Keim, Obatt, Walsh, Saul, Hahn) We can run up to 9
in varsity
JV - 6:30 the rest of
the PR hungry Jags!...we are expecting nearly everybody else to be back and
running for this meet with just a few exceptions. This is a big test for
being ready to go for Portage the following week.
Saturday - morning
long run at Mastick. This is the last long run for all!!! Captains
- are you making pancakes??? Do we need electric griddles?
I will recommend an
8:30 start (so done by 10:30-10:45) unless the groups asks for a different
time.
Sunday - on own
normal week the
following week except Wednesday early dismissal and bus (touring bus) leaves at
lunch time on Friday for Michigan.
|
Week
of Sept 26
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
total
|
|
location
|
SJA
|
Memorial field
|
SJA
|
Mastick
|
Gilmour
|
Mastick
|
On own
|
Last big mileage week!
|
|
group
|
Cross train and light mileage
|
Repeat 800s
|
Cross train
|
Pre-meet
|
competition
|
Long run (last one of year)
|
recover
|
|
|
1
|
0
|
1wup, 1wdn
4.5
|
0
|
3
|
4.5
|
5-6
|
0
|
17-18
|
|
2
|
2
|
1wup, 1wdn
4.5 or 5
|
0
|
3
|
4.5
|
6-7
|
0
|
19.5-21
|
|
3
|
3
|
1wup, 1wdn
4.5, 5, or 5.5
|
0
|
3
|
5
|
7-9
|
0
|
22.5-25.5
|
|
4
|
4
|
1.5wup
1.5 wdn
6
|
4
|
4
|
6
|
8-10
|
0
|
32-34
|
|
5
|
5
|
1.5wup, 1.5wdn
6.5
|
5
|
4
|
3 in am
6 in pm
|
9-10
|
4-5
|
42.5-44.5
|
No comments:
Post a Comment