For today just keep building that base and get some mileage in .   Try to get in between 5 and 8 easy recovery miles and then I'll see you in the morning tomorrow at the school.  Make sure you either have those physicals or have them scheduled soon.  Our official start date is closing in.  Take care , be safe.  Sting

Just get in 4 to 7 miles today if you did not run this morning  .  On Tuesday instead of meeting at the track tomorrow night meet at Gibson Park Band Shell.  I'll double mask up and come over and give you some stuff to work on.  Take care , and have a great day.  Sting

If you didn't run with Gavin and crew  you should get in between  4 and 6 miles today.  Tomorrow plan on meeting at Gibson Park Band shell at 7 AM.  Remember to wear masks to practice, we don't have to run with them, but by order of Governor Bullock  you need to have one on before we run.  I'll come over , double masked up and give you a route from about 20 feet away so you'll be safe.  Neither my wife or I are showing any symptoms just waiting for the test results.   This will give you a little variety to your runs and we can talk about what to expect a little bit as we move closer to the season.  Take care, be safe and I'll see you tomorrow.  Sting

If you are clear to run this morning Gavin will have you running up around East Middle School and then back to the school on Central Avenue.. If you are feeling chipper you will go a little farther up to Pinski Park and up to the Water Tower and then back to the school.   So the short route is just about 4 and the long route is about 5.5 to 6 miles.  Remember if you are one of the boys that ran on Tuesday night last week you are still running solo until my wife gets her test results back.  That is assuming she tests negative.  If she tests positive that's an entirely different story.  So keep your fingers crossed.  Anyway run the equivalent of the workout on your own.  Hopefully we'll be all running together soon. 
Be safe out there.  Take care , Sting

Hopefully everyone is feeling fine, other than a little nervous about the entire situation.  But remember running is a great stress reliever, so get that run in and forget about everything else.  Remember you probably should be doing all runs solo just to help insure  if there is an infection we don't spread anything around.  For today try to get in a little longer run at a steady pace.  5 to 8 miles would be good.  You are on your own for the weekend, but make sure you do something physical, if not running go for a bike ride.  Have a great day and  an enjoyable weekend. Sting

If you fee fine and want to run just do 4-6 miles easy.  Make sure you have some water before you go as it is getting hot out there.  IF you are stressed and don't feel like running take the day off.  Again no  in person practice until we are all cleared.  Make sure you are keeping up with your running .  Just follow these workouts and we will be fine.  Take care and be safe.

Today you are on your own for a workout.  Depending on how you feel I would either just run longer or try to find a route with a few hills built in.  Total distance should be between 4 and 7 miles.  Thursday morning we are back at the Senior Lot at 7 AM.  Remember to get those physicals taken care of.  Have a great day.  Sting

Warm up of big complex., 1 mile.  Strides 2,3,3. I set of stairs . 6 x'x 200. Cool down with a big complex with Chowen Springs park added in.  Total mileage- approx 5 miles.

Our first Monday morning pre-season practice.  Meet at the Hub entrance and run to Eagle Falls Golf course.  3.5 total miles.

Nothing too tough today just easy distance between 4 and 7 miles at a comfortable pace.  Tomorrow and Sunday you are on your own.  I'll see you bright and early Monday Morning.  Have a great 4th of July.  Sting

​As I mentioned today is your choice of workouts, but whatever you do should be a little bit quicker or be a type of speed simulation.   This is just like we did a couple weeks ago .  One of the most important things you should concentrate on in this workout is just good form.  Focus on what your arms are doing, and are you getting in a full stride and pushing off on your toes?  Whatever you decide to do make sure you get in at least a mile warm up before you start running quicker and a similar distance for cool down when you are done with your speed.  If you can find someone to run with this will be a lot more fun also. Your possible options would be as follows:

​Repeats: Pick a distance up to 400 meters and run it multiple times with the same distance for your recovery in between.  Your recovery time should be to almost full rest.  Each repeat you should try to get just a little bit faster.
Hill Repeats:  Find a hill and do multiple repeats on the up side of the hill, turn around run down smoothly-don't pound and repeat when you get to the bottom.  Try to get a little quicker each time up.  Focus on good arms and, a bit of knee lift and pushing off all the way through your toes.
Hilly Route: Just find a route with some hills and when you come to a hill attack the upside of the hill and the practice running the downhill side smoothly and not jarring and braking on the way down.
Surges: Pick a time or a distance to pick up your pace, and then your recovery will be twice of your surge.  You could also use landmarks like telephone or light pole. Run one pole hard and then two poles easy, and then repeat.
As far as total distance goes you will probably know when you are done.  As it becomes harder for you to speed up anymore, or it keeps taking you longer to recover, you will know you are done with the quick stuff for the day.  Make sure you get in a good cool down to finish.  
Have a great day. Sting

Just some steady mileage today .  Go for 4 to 8 miles, depending on your fitness level, at a steady pace .