Week 4: Goals & Lost Trail

"Building Confident and Competitive Runners in the Delta Region."

This last week we got to work on our running "confidence " as many did their workouts on their own during family travel.  Additionally our Sunday "Hawk Talk" addressed the management of our "Off-Workout" confidence with goal setting and journaling.  Parents, if your athlete does not have one of the team black Journals from the first workout, we have a few extras.  This is a great way to set daily, weekly, and even yearly goals.  Have discussion about what your athlete want's to accomplish this season.  Matthew wants to break the 5:30/mile barrier.  Olivia wants to drink 5 x 12oz bottles of water per day.  I want to spend 5 minutes stretching every day (I'm getting old!!)


This week is another great week to build up our mileage base.  Make sure you get those rest days in and work on stretching, rolling, and hydration.  Here's what's coming up this week:


Monday: Rest


Tuesday: Boathouse - "Deck of Cards" Tempo Run at Marshall Hills


Wednesday: Rest


Thursday: Black & Grey only - On Your Own

• Grey: Easy 3 miles
• Black: Easy 4 miles

Friday: Boat House - 20 Minute "Cut Down" at Marshall Hill


Saturday: Lost Trail

• Arrive at 7am.
• All Info and registration here:
  • http://totalbodyfitness.com/site/race/lost-trail-half-2020/

Sunday: Boathouse: Easy Run.
As you finish this week, you should feel a good amount of muscle soreness.  This is your body building it’s strength.  You also want to make sure you are eating well and staying hydrated to make sure you are giving the right nutrients to your muscles for growth.  Enjoy the process and next week we will hop onto the track!


#WhoFlysWeDo


Coach Phil

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