Week 3 - Turning Up the Heat!

Well Hawks, this is going to be a strange week.  It is just too dang hot to meet in the evening for practice, so we are going to give everyone their workouts to do on their own – hopefully in the morning before it gets too hot outside, or on a treadmill in air conditioning.

On Monday (Labor Day), Coach Eric and the Thronson kids will be at Locks Hills at 8:30am to do Monday’s workout.  Any Hawk who can is welcome to join!  If you can’t be there, please be sure to get your workout in on your own.

On Thursday, everyone will be on their own to do their tempo run.  To explain tempo: if you imagine your running effort on a scale of 1-100 (with 1 being a shuffle and 100 being an all out sprint), then your tempo pace is roughly 75-80 on that scale.

Please reference the schedule below and let me know if you have any questions.
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Josh Ruff Memorial Invitational
Another casualty of this heat wave is meeting together before our first meet so we can discuss it for those who are new to cross country.  I will do my best to relay important information here, and on the Team App as the date approaches.  Also, see the meet webpage for additional information.

We need to be at the team tent by the Willow Hill course, ready to warm up at 8am on Saturday.  I will be leaving with the kids to warm up and go over the course, so please don’t be late.  Parking at the school lots will cost $5/car.  Do not park in the parking lot of the businesses located near Folsom High School on Iron Point Road.

​The boys run first at 9am, followed by the girl’s race scheduled for 9:20am.  Both groups are running a 1.5 mile course, starting and finishing at the same general location. We will go over starts and hills and what to do in between.  It’s going to be fun!

Here’s the schedule for the week:
Monday:  8:30am at Locks Hills or On Your Own
10 min warm up, drills
3-6 x 600m intervals, full rest
Or 2 minutes hard/2 easy for 20 minutes
10 min cool down, strength

Tuesday: rest and stretch

Wednesday: Only if you've been running
3-4 mile easy run on your own

Thursday: On Your Own
10 min warm up, drills
20-25 min tempo, running around 80% of your hardest pace
10 min cool down, strength

Friday: rest and stretch

Saturday: Josh Ruff Memorial Invite
Willow Hill Reservoir
Folsom High School

Sunday: 
Long run - try to find someone to run with
3-6 miles, depending on fitness

As always, if you have any questions, please let us know!

Coach Eric