Week 7: All About That Base.... & Shamrockin'

What a great week last week!  We got on the track with an excellent workout, had a new athlete try the team out, and we saw some excellent workouts.  I am so excited to see the results of Shamrockin'! 

On Sunday we talked about the importance of laying down our base mileage - our Sunday easy runs help us do that.  Likewise, when we have Black and Gray groups run a 4th day, the same goal is in mind.  When we lay a strong base, it allows us to place shorter, faster, and harder workouts (like repeat 400s) on top of it.  See how it all works together?  This is why consistency is so important.  If athletes haven't been consistent with practices on the front end of the season, the second half will be harder.  Luckily, we've seen some great consistency out of our Hawks and it shows.  Our athletes are getting stronger and stronger.  It really is fun to watch the improvement!


On to the next week of improvement.


Monday: REST
Tuesday: RIVER CITY HIGH SCHOOL TRACK

• Repeat 600's.

Wednesday: REST
Thursday: On Your Own.

• Black: Easy 4 miles
• Gray: Easy 3 miles.
• White & Yellow: Rest

Friday: BOATHOUSE

• Easy 2-3 miles
• Race-day Routine

Saturday: SHAMROCKIN'
Sunday: BOATHOUSE

• Easy Recovery Run

As a reminder - I will be flying out on Tuesday night after practice and will be gone for 2 weeks.  You can read week 6 for more information about my trip.


#WhoFlysWeDo


Coach Phil

"If you can fill the unforgiving minute
with sixty seconds of distance run, 
Then yours in the earth and everything in it.
But, what is more, you'll be a man my son."
- Excerpt from the poem, IF by Rudyard Kipling