Week 12: PRs on PRs on PRs!!!

What a great weekend to run!  I am so proud of our flock of Hawks - Athletes, Parents, & Coaches!  We showed up well and I received complements on our athletes performances and also their attitude.  Great work and thank you for showing up strong!  I hope you are motivated to run tough this week in preparation for future meets.

Check out these times and PRs!!  So many double digit PRS!!!​

I'm so proud of all of you for the hard work not just at the track meet but at the work you put into every week of workouts.  Let's keep it going!
Here's this week's workouts:


MONDAY: Rest, feel free to enjoy some stretching as well.

TUESDAY: Swamp Repeats.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• W/Y - 6 x 300s, 100m jog to start.
• G - 8 x 300s, 100m jog to start.
• B - 10 x 300s, 100m jog to start.
• Cool Down and Strength

WEDNESDAY: REST & Stretch

THURSDAY:

• REST for W/Y
• G: 4 EASY miles
• B: 5 EASY miles
• 7 Strides after your run

"FLOCK FRIDAY": Marshall Hills Tempo - Rock, Paper, Scissors

• 10 min Warmup/Cool Down to/from Swamp
• Drills at Swamp
• All Crews - 20min
• 6 Strides up the Hill
• Cool Down and Strength

SATURDAY: REST

SUNDAY: POD WORKOUT - Easy run

• W: 3 miles
• Y: 4 miles
• G: 5 miles
• B: 6 miles
• All - 8 Strides after your run.

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 19-20 miles
B= 23-25 miles


Let's have a great week!
Run Tough,

Coach Phil.