Week 14: Racing Toward the End of the Season

In regards to our season, we are now in the "3rd Lap" of the mile.  The third lap is where you'll hear me yell cues like, "Stay Focused", "Look Ahead", and "Keep your head up!"  We've had a funky season, but you know what? We've been running, improving, racing, and getting those PR's!  This Saturday will give us another opportunity to grab new PRs for you and our team.  Let's stay focused and run smart this week. 

Here's this week's workouts:
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MONDAY: Rest, feel free to enjoy some stretching as well.

TUESDAY:  Repeats 300s at the swamp.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• Repeat 300s: W-4, Y-6, G-8, B-8
• 90 sec jogging rest back 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": Easy Run - Race Prep.

• 10 min Warmup/Cool Down to/from Lake Loop
• Drills at Lake Loop
• All Crews - 20min
• Cool Down and Strength
• 6 Strides at Boathouse.

SATURDAY: RACE DAY AT THUNDERHAWK #3

• See Team App Calendar for details.

SUNDAY: POD WORKOUT - Easy run

• W: 3 miles
• Y: 4 miles
• G: 5 miles
• B: 6 miles

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 19-21 miles
B= 21-23 miles

Let's have a great week!
Run Tough,

Coach Phil.