Week 10: First Race & Looking Ahead

What a great weekend!  Eric and I are so proud of all of the Delta Hawks and the effort this weekend.  For many, this was the first meet in 2 years.  For others, it was the first meet ever.  All of you now have a base time to work from.  You all can set your own goals for improvement and personal records.  Who's ready for this week's practices!?

Here are the results for our last race.  Thank you coach Erin for entering all the times and grabbing ribbons for those who were not able to stick around. :)












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Let's keep the momentum and intensity for this week's workouts.

​MONDAY: Rest, feel free to enjoy some stretching as well.

TUESDAY: 400 Repeats @ Swamp, 60 sec recovery

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• W/Y - 6; G-8; B-10
• Cool Down and Strength

WEDNESDAY: REST & Stretch

THURSDAY:

• REST for W/Y
• G: 4 easy miles
• B: 5 easy miles
• 7 Strides after your run

"FLOCK FRIDAY": Tempo at Swamp

• 10 min Warmup/Cool Down to/from Swamp
• Drills at Swamp
• W/Y/G - 25min
• B - 30Min
• Tempo at Swamp, Recovery on Finger
• Cool Down and Strength

SATURDAY: Rest

SUNDAY: POD WORKOUT - Easy run

• W: 3 miles
• Y: 4 miles
• G: 5 miles
• B: 6 miles
• All - 8 Strides after your run.

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 19-20 miles
B= 23-24 miles


Let's have a great week!
Run Tough,
Coach Phil.