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WHO FLIES? WE DO!

Weekly schedules, updates, and wisdom
from Coach Eric and Coach Galen.

Week 4: Strong & Fast

9/13/2021

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What a great weekend!  There were so many great races and strong efforts.  Please check out the race recap that coach Eric posted for a great review.  We have a break in races until next week which gives us a chance to work hard this week and make some large gains as a team.


One note about TEAM.  For the uninformed, people believe that cross country is an individual sport.  As we've seen in the past two weeks, it clearly is not.  WE are a flock of Hawks.  We train hard together, we race hard together, and we win together.  We are a TEAM.  Whether you are First place, 5th place, a displacer in 7th, or you are a teammate holding your team accountable at practice and inspiring your fellow athletes, WE ARE A TEAM.  I cannot share enough about how proud I am of this team.  Let's continue to build our team and run tough!  Great work!


Here's this week of workouts below. PLEASE complete all workouts and please update your Strava account.


Monday - Marshall Hills (meet at Boathouse)
  • 10min Warm Up & Cool Down
  • Marshall Hills 800 Intervals
    • White & Yellow: 2-3 x 800
    • Grey: 4 x 800
    • Black: 6 x 800
  • 2min Rest in between.


Tuesday - Rest & Stretch


Wednesday - On your own.
  • White and Yellow: Rest & Stretch
  • Gray and Black: Easy Run, 3-4 miles


Thursday - Locke Hills - (Meet at Stonegate Elementary)
  • 10 min WU/CD
  • Fartlek 1:1 Tempo/Easy
  • White & Yellow: 20 min run
  • Gray & Black: 25min

Friday - Rest & Stretch


Saturday - LONG Easy Run.
  • Find a friend, Find some hills, enjoy the weekend.
  • White: 3 miles
  • Yellow: 4 miles
  • Grey: 5 miles
  • Black: 6 miles
  • ALL: 6-10 Strides afterwards and Stretch.


Sunday -REST


Run Tough,
Coach Phil.




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