Week 15: PRs and More!

What a great weekend of competition.  We saw some amazing racing and tons of PRs.  We all should be very proud of the hard work thus far this season.  We have three meets left and only 4 weeks left of training this year.  Here's a snapshot of our results this weekend.  (*Some times came in incorrect and we are making estimates.)

Here's this week's workouts:
MONDAY: Rest, feel free to enjoy some stretching as well.


TUESDAY:  Repeats 400s at the swamp.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• Repeat 400s: W-4, Y-6, G-8, B-10
• 90 sec jogging rest back to start.
• Cool Down and Strength

WEDNESDAY: REST & Stretch


THURSDAY:

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

"FLOCK FRIDAY": Marshall Hills Tempo

• 10 min Warmup/Cool Down
• Drills Marshall Hills
• All Crews - 20min
• 6 Strides uphill, jog down hill.
• Cool Down and Strength

SATURDAY: Rest


SUNDAY: POD WORKOUT - Easy run

• W: 3 miles
• Y: 4 miles
• G: 5 miles
• B: 6 miles

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 20-22 miles
B= 22-24 miles


Let's have a great week!
Run Tough,


Coach Phil.