Week 18: HEAT & HYDRATION!

I'm dubbing this week HYDRATION WEEK!  Let's ALL be drinking at least 64 oz of water per day.  Even better, let's try and drink our weight in oz of water.  So, I weight 180lbs, so my goal is 180 oz of water.  We are going to be seeing some SERIOUS heat this week and hydration will be our greatest weapon against it.
 
This is our second to last week.  I am going to be pushing you all to work hard this week and then next week we will have a short taper till our Cloud Classic Championships.  We had some GREAT races on Saturday with tons of PRs all while running against the wind.   I know some of you are just shy of your goal and this week is the week we earn it.
 
So, here are this week's workouts:
 
MONDAY: Rest & HYDRATE
 
TUESDAY: SPEED WORKOUT & HYDRATE  (Super Important Workout)

• 10min w/u
• Y/W - 6 X 500m, 2min rest
• G - 7 X 500m, 2min rest
• B - 8 x 500m, 2min rest
• 10min Cooldown

 
WEDNESDAY: REST & HYDRATE
 
THURSDAY: On Your Own;

• Y/W: REST & HYDRATE
• G/B: 3-4 easy miles

 
FRIDAY: TEMPO & HYDRATE (Super Important Workout)

• 10 min warm up
• Y/W/G: 15 Minute Cut Down. Start at just a bit slower than Tempo, Then, every three minutes, get a little faster.
• B - 20 min Cut Down, Start just a bit slower than Tempo, every 4 minutes, get a little faster.
• 10min cooldown

 
SATURDAY: REST & HYDRATE
 
SUNDAY: LONG EASY RUN & HYDRATE

• Y/W: 4 miles
• G/B: 5-6 miles

 
Again, this week is sooooo important for the success of the championship on June 6th.  I really look forward to seeing how our kids do in their final meet of the season.
 
Run Tough,
 
Coach Phil