January 12- Hey I heard some of you got together for a run yesterday, that's great. Take advantage of this Remote time to get in some extra miles while the weather is fairly warm. If we only didn't have to deal with the wind, right. I told Ryan I would put up some workouts for this next week to give you some direction. As nice as it is we don't want to do too much fast stuff since for the most part you don't have a lot of miles in on your legs at this point. So for the next two months your plan should be building up your base mileage and getting stronger so that when we hit the track in March everyone will be ready and not get hurt. So a typical week would look something like this: Day 1 - On the weekend you should get in a long run, for everyone the distance will vary depending on how many total miles you are doing for the week. The long run should be 20-25% of your total mileage for the week. So if you are running 40 miles a week your long run should be 8 to 10 miles at a good conversational pace. That means you can carry on a conversation while running without gasping every breath. Day 2 - Would be an easy recovery day of shorter mileage probably 4 to 6 miles. Day 3 - You need to get in one day of hill repeats, these work as fake speed work. You are using your sprinting muscles at a strong effort, but not beating yourself up as you would with just a straight speed workout. Day 4- Is recovery again again your distance will vary. Day 5 - Some sort of speed work on this day is the plan. You can do repeats at Gibson, sneak onto CMR's Track, do a fartlek workout on the road, run hard block easy block . Lots of different options here. The trail is generally a safe place to do any of these in that the city does plow and brush off at least the most used portions of it so you don't slip and fall. We just want you to be changing your turnover rate, getting your heart rate up, and expanding your stride length. Day 6 - Could be a longer recovery day, but again easy so your body can recover from yesterdays speed. Day 7 - Is your optional day, if you run you could use this like a pre-meet day and get in some mileage, but it would be broken up by drills, strides, and some short mileage. If you choose not to run you could do a different sort of exercise, or even take a day off if you are feeling tired.
For today depending on what you guys did yesterday you could either do the recovery day or the hill repeat day depending on how you feel from yesterday. If you are doing hills find a south facing hill that should be melted, like 7th or 9th Street hills out by Multi Sports and the Fire Training Center. Another good hill might be on the North side of the trail at Black Eagle Dam. There is a portion of the road that goes up from the river level to the right and climbs up to the top of the old residential area. If worst came to worst Giant Springs Hill is probably dry also. On Friday if you want to do some Speed at Gibson Park let me know and I can meet you there. I am spending most of the day at the school, but I could get out of here early that day. So someone let me know what you want to do.
December 15th- Please see the invitation letter below. It has pretty much all the information for Monday night's Awards Pizza/Pot Luck. I'm providing the pizza and we would like you to bring your favorite pot luck dish. Please contact me with what you are planning to bring so we don't just have 40 dozen brownies, and I'll try to make sure our menu is varied. Additionally, we would like you to bring a present for the door prize table.
Thanks, Sting
For today depending on what you guys did yesterday you could either do the recovery day or the hill repeat day depending on how you feel from yesterday. If you are doing hills find a south facing hill that should be melted, like 7th or 9th Street hills out by Multi Sports and the Fire Training Center. Another good hill might be on the North side of the trail at Black Eagle Dam. There is a portion of the road that goes up from the river level to the right and climbs up to the top of the old residential area. If worst came to worst Giant Springs Hill is probably dry also. On Friday if you want to do some Speed at Gibson Park let me know and I can meet you there. I am spending most of the day at the school, but I could get out of here early that day. So someone let me know what you want to do.
December 15th- Please see the invitation letter below. It has pretty much all the information for Monday night's Awards Pizza/Pot Luck. I'm providing the pizza and we would like you to bring your favorite pot luck dish. Please contact me with what you are planning to bring so we don't just have 40 dozen brownies, and I'll try to make sure our menu is varied. Additionally, we would like you to bring a present for the door prize table.
Thanks, Sting
