Week 9: Our First Race of the Season!

It's been a year long wait, but it has finally arrived!  Thanks to Coach Eric, we have our first race of the season this coming Saturday.  I want you to know you are all ready to run this race.  We will have most of you in two races, the 800m and 1500m.  This is our first race, so it will help set a "bar" from which we can improve from.  Our training is designed for races further into the seasons so this week will look like any regular week for the most part, but we will make a few tweaks to make sure you are ready to rock on Saturday.  Let's run tough and be mentally prepared for the race this weekend.
MONDAY: Rest, feel free to enjoy some stretching as well.
TUESDAY: TEMPO @ Swamp

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• W/Y/G - 25min; B - 30 min.
• Tempo on Swamp; Easy on Finger
• 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": Track Meet Prep at Swamp 

• 10 min Warmup/Cool Down to/from Swamp
• Drills at Swamp
• W/Y/G - 1x800; 1x1500
• B - 2x800; 1x1500
• Cool Down and Strength

SATURDAY: Track Meet.
SUNDAY: POD WORKOUT - Easy run

• W: 2 miles
• Y: 3 miles
• G: 4 miles
• B: 4 miles
• All - 8 Strides after your run.

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 19-20 miles
B= 22-24.5 miles
Let's have a great week!
Run Tough,
Coach Phil.