Week 17: Shocking Races, More to Come

What  phenomenal weekend.  I am so proud of our HAWKS!  This was our first 1600m race of the year and I can't wait for the next.  We saw some tough running and beautiful races.  Here are the times from this weekend and when I have a previous PR time on file for 1600m, I shared the new seconds of improvement.

KUDOS to ELISE for breaking her school record!! And look at those PRs!! Whew!

Here's this week's workouts:

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

TUESDAY:  Repeats 200s at the swamp.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• Repeat 200s: W-5, Y-6, G-8, B-10
• 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
• 6 Strides after your run

"FLOCK FRIDAY": Tempo @ Marshall Hills

• 10 min Warmup/Cool Down
• Drills
• All Crews - 15 min
• Cool Down and Strength

SATURDAY: Rest & Stretch

SUNDAY: POD RUNNING

• Long easy Run
• W-2, Y-3, G-4, B-5

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 18-20 miles
B= 20-21 miles

Let's have a great week!
Run Tough,


Coach Phil.