Week 10: Discovering Ourselves

As we enter our 3rd week of SIP, I bet we are ALL learning a little more about ourselves.  I've learned just how much I need to be around people! I'm a people person.  I miss our team meetings and I really look forward to seeing you all soon.  Have a conversation with your athletes about what they've learned about themselves during this time.  Please do not do this to shame your kids in any way.  Do it to help them learn about themselves. Some questions to help get the conversation started can be:

• Have you enjoyed being home without others? (Surprisingly, some introverts are thriving right now.)
• Do you miss your Hawk Teammates? If so, what do you miss about them?
• Do you miss Hawk Practices? If so, what do you miss?
• [With Caution] How hard/easy has it been to do these practices by yourself?
  • Are you self-motivated to do the workouts?
  • Are practices easier or harder when you have your teammates?
  • What could you do to get the most out of the weekly workouts?

The goal with the "Caution" questions is to help your athlete learn how they are motivated.  I've seen successful athletes of all strides.  But one thing athletes need to learn is how they are motivated.  For example, early on I learned that I am horrible at getting workouts in when I am on my own.  I learned that I needed a training partner.  Running with someone (I'm I people person) motivated me to get out there and get a good workout in.  Let's help our athletes learn about themselves this week as they carry out their workouts.

MONDAY: REST

TUESDAY: 500m Repeats At the Swamp

• 10/15m Warm Up
• 500m Repeats w 2min rest in between.
  • Start at the sidewalk at the corner of Marshall & Southport Parkway, as if you were coming off the crosswalk after crossing the street. Then do the swamp loop WITHOUT the finger and use the common finish line where the trail turns to sidewalk again.
  • Y/W - 6x500
  • G - 8x500
  • B - 10x500
• 10/15m Cool Down
• Stretches & Strength
  • 3 X (15 Sit-ups + 10 Pushups + 15 Squats)

WEDNESDAY: Rest, Stretch & Strength

• Stretches & Strength
  • 3 X (15 Sit-ups + 10 Pushups + 15 Squats)

THURSDAY: Rest, Stretch & Strength

• G/B Run and easy 3-4 Miles
• ALL Stretches & Strength
  • 3 X (15 Sit-ups + 10 Pushups + 15 Squats)

FRIDAY: Tempo Run

• Y/W 25 min.
• G/B 30 min.
  • At SWAMP: Tempo Pace on the Swamp, Easy Pace on the Finger.
  • MODIFIED: Tempo Pace for 4 minutes, easy jog for 1 min.
• Stretches & Strength
  • 3 X (15 Sit-ups + 10 Pushups + 15 Squats)

SATURDAY: MOVIE NIGHT! (with Rest, Stretch & Strength)

• We've been watching all kinds of movies during SIP.  How about we all watch McFarland, USA together.  During the Movie, let's all complete our stretch & strength routine.
• Stretches & Strength
  • 3 X (15 Sit-ups + 10 Pushups + 15 Squats)

Have a wonderful SIP week.  Let's stay strong together, apart.  I love seeing videos and pics of our athletes running, keep sharing those.

Run Tough,

Coach Phil