Changing Schedules: PLEASE READ

Hopefully you all remembered to change your clocks for Daylight Savings! Unfortunately, it will now be getting dark even earlier, so you NEED to bring YOUR HEADLAMPS.  We want to keep you safe, and honestly it will be very difficult to finish your workout without a light.

Also, due to the fact that we have races on Sundays the next three weeks, we are moving our long runs to Wednesday. For those of you who were doing Wednesday runs (gray and black groups), you will just go longer that day.  Yellow and White groups, you need to get out there on Wednesday and do an easy run. 

THIS THURSDAY, we are meeting at Silt Winery at 4:30pm for practice and team movie night! More details can be found on the team app.

Finally, this Sunday we are doing the Clarksburg Country Run. We want to see all the hawks out there in their racing gear, representing our flock!

Monday - Repeat 400s, Meet at Boathouse

• 10 min Warm Up & Cool Down
• Marshall Hills 400m Intervals - FAST
  • White/Yellow: 6-8
  • Grey/Black: 10-12
• 2min Rest in between

Tuesday - Rest & Stretch

Wednesday - Long Run, on your own

• White/Yellow: 3-4 miles
• Grey/Black: 5-7 miles

Thursday - Tempo, Meet at SILT WINERY

• 10 min Warm Up & Cool Down
• Tempo run through the vineyards
  • White/Yellow: 25 mins
  • Gray/Black: 30 mins

Friday - Rest and Stretch

Saturday - Rest and Stretch

Sunday - Clarksburg Country Run

• Info can be found online HERE

Run Tough,
Coach Eric