It Is Time to Sharpen Those Blades

Every Hawk has put in the work this season, and it shows. Now we begin to put all that growth into action. We have another great week of training ahead, let's continue sharpening those blades.  It looks like we also might have rain in the forecast - we not only run hills, but we run in the rain! Please be sure you dress appropriately, and also REMEMBER YOUR HEADLAMPS.  It is getting darker and we want to keep you safe.  

Monday - Repeat 500s, Meet at Boathouse

• 10min Warm Up & Cool Down
• Marshall Hills 500m Intervals - FAST
  • White/Yellow: 5-6
  • Grey/Black: 8-10
• 2min Rest in between

Tuesday - Rest & Stretch

Wednesday - Easy Run, on your own

• White/Yellow: optional 2-3 miles
• Grey/Black: 4-5 miles

Thursday - Tempo, Meet at Boathouse

• Warm Up & Cool down to Marshall Hills
• Card Deck 1-6 (19-25 mins)

Friday - Rest and Stretch

Saturday - Rest and Stretch

Sunday - Long Run

• Find a friend, find some hills, enjoy the weekend.
• White: 3 miles
• Yellow: 4 miles
• Grey: 5-6 miles
• Black: 6-7 miles
• ALL: 6-10 Strides afterwards and Stretch

Run Tough,
Coach Eric