It is going to be toasty out today so make sure you get plenty of water before you go out the door and get out early . Easy recovery day today , for a total distance of 3 to 6 miles at an easy relaxing pace. If you are running over the weekend probably go tomorrow, it will be a little cooler. Get in a longer comfortable paced run of 4-8 miles. Sunday cools down a lot, take the day off from running and do an alternate activity like taking a bike ride or going for a hike. Have a great day today, and an amazing weekend. Take care. 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. Again make sure you get out earlier because it is going to get hot today and tomorrow. 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 beautiful day. Sting
OK, this will be the new home of our workouts for the summer. For today I'll just give you a workout like we have been doing , but that will probably change as we get going. I'll let you know as that happens.
Always make sure to check out the What's New section to get the latest day by day information. If I have anything you have to know it will be posted there, and then you'll probably find a reminder here.
For today just get in some easy miles. Try to get in between 4 and 6 miles at a steady pace. Take care and have a great day.
Weather-64°, hail and torrential downpoar, flash flooding.
Workout- Build and Ark quickly, and collect one male and one female of each kind of animal... hope the boat floats and all the animals make friends.
Weather-63°, clear skies, nice morning
Route-Gibson Park, Skate park, River's Edge Trail downstream to 9th Street Bridge, cross bridge to North Shore; turn left off bridge and go back upstream. Short route(3.66 miles) cross 1st Avenue Bridge, left off bridge and back to Gibson. Long route (5.16 miles) continue under 1st Avenue bridge and continue upstream to the end of the trail where the trail connects to Burlington Northern Drive near the Butterfly House, turn around and back on the trail circle under and up onto the 1st Avenue Bridge, cross bridge and back to Gibson.
Weather-62°, clear skies, nice morning
Route-Senior Lot, across campus to 19th Street, North to 8th Ave. North, left on 8th to Kennaghan's Gas Station, right on 14th Street, to Carpet America, right turn go past Continental Grain and turn left, to River Road, cross River Road at the Train Caboose and turn left. Go up river on the trail. Short route (4.95 miles)turns at 9th Street Bridge and goes back to school, via 9th Streey-8th Ave. North to 16th Street and back to GFHS. Long route (6.13 miles) continues on the trail to the skate park, through the tunnel and back to GFHS via 4th Ave. North to 16th Street.
Weather - 76, partly cloudy, very pleasant evening.
Tuesday Night at the Track a.k.a. T.N.A.T.T.
Big complex warm-up , Strides-2,3,3, ABC Drills, Stairs, Core Workout lead by Mrs. Dart, Stairs, medicine balls,2 x's 200 strong not all out, Big Complex to finish.
Total Mileage-Approx. 4.5 Miles
Weather -55°, clear skies and warming.
Route- Senior Lot, South on 20th street across 10th Avenue, 11th Ave S to 19th Street, left on 19th to Sunnyside Elementary, Right at Sunnyside on 17th Avenue South to 14th Street, left on 14th to 21st Ave South, right on 21st cross 13th street and continue on past the Multi-Sports Complex to 7th Street. Turn right go up the hill the top and turn right onto 17th Street , go past the Boy Scout Building and the Salvation Army Building, turn left on 13th Street continue to 13th Avenue South to 20th Street, turn left cross over 10th Avenue South and back to GFHS.
Distance 4.4 Miles
Weather-70°, and sunny. Going to be a hot one today.
Route- New route for most of the crew. Start at Gibson Park Band shell,through the tunnel to the skate park and turn right onto the trail. Stay on the trail to 9th Street Bridge, cross the bridge and tun left at the end and go under the bridge and continue down river under the 15th Street Bridge and towards the Anaconda Hills Golf Course. When you come to the gate that goes down to the dam go onto River Road and go up the hill to the golf course, turn left on Smelter Avenue and go past the Black Eagle Community Center and at the entrance to the golf course you will turn left again and follow Smelter Avenue through Black Eagle all the way to the road before the Cenex gas station. Take that road to the left and back downhill to River Road and the trail. You will have to do a little bush wacking to get back to the trail, be careful crossing River Road. Get back on the trail and turn right and go back up stream, go under the 9th Street bridge and turn right to get back up to the bridge. Take the bridge back to the North Side of the river and retrace your steps back to Gibson Park. Distance-4.98 Miles.
Route- Senior lot, North on 20th Street to 8th Ave N. to 31st Street. Left on 38th, to 9th Ave. N. to Fairway Drive, continue East to 38th Street, right on 38th to Schulte's, right turn on 3rd Avenue South and then straight to GFHS. Distance 5.04 miles.
Weather-85°, 40 MPH winds & smoke
T.N.A.T.T. was cancelled tonight due to a large fire North of town which created a lot of smoke that was blowing through town quickly with the heavy , hot winds that were present.
Weather-65°, Clear skies and warming up
Route-Senior Lot to 5th Avenue South, On 5th Ave all the way to the History Museum, to R.E.T. behind Applebee's and the police station, past the Mitchell Pool, under the 1st Avenue Bridge on the trail to the skate park. Short route returned to GFHS via 4th Ave. North to 16th Street (4.61 miles). Long route stayed on the trail at the skate park until 15th Street, right turn to Kernaghan's Gas Station on 8th Ave. North , left turn to 16th Street, Right on 16th Street back to the practice field and the Senior Lot (5.61 Miles).
Weather - 60° , partly cloudy skies, nice morning
Route- Gibson Park, through the tunnel and onto the River's Edge Trail (R.E.T.). Stayed on the trail all the way to Bleskin Memorial Fountain, just past Black Eagle Dam. Everyone ran well with the slightly longer distance. Don't worry if you had to walk a little, just keep trying to get a little bit better everyday. Distance 5.1 miles.
Weather-65°, clear skies. Beautiful morning for a run. If you weren't here you should have been.
Route-Senior Lot to 20th Street and headed South, crossed 10th and cut across UGF campus to 23rd Street. Continued South to the Talus Apartment Complex, and then headed East. Some runners just went to the gate and then returned to GFHS via 20th Street (3.25 miles), athletes that ran a loop in the cemetery ran 4.10 Miles. Teagan and Connor returned past Central High School, past the Grandview and the Clinic to 32nd Street, crossed 10th Avenue and returned to GFHS via 5th Avenue South.
Weather-80°, Sunny to overcast with thunder and lightning. with rain.
T.N.A.T.T. was cut a little short tonight because of thunder and lightning. We still tried to make the most out of the night. Big Complex, 2,3,3 strides, 1 x's stairs, swiss ball and core work, 2 x's 200, Big Complex for cool down.
Weather-56°, Clear skies beautiful morning
Route-From Senior Lot, traditional zig zag cuts to 3rd Avenue North to Gibson Park, and then back up 4th Avenue North to 17th Street and then back to the school.
On weekends it a good thing not to just sit around and veg out just because it's summer. You should be doing something active, go for a bike ride, take a hike in the mountains, go for a walk, go for a swim. Do something, do anything... don't just sit on your butt, get up and go do something.
See you Monday morning @ 7 AM back at the Senior Lot. Have a great weekend.
Weather-64°, clear skies, beautiful morning
Route-Gibson Park Bandshell through the tunnel onto the trail, head up river and cross the river at the the Rain Buffalo onto the walking bridge. After crossing circle under the bridge and continue up river on the trail to the Butterfly House and turn left, continue on 10th Avenue South past the Bowling Ball Fence and count all the bunnies along the way. I counted 16 of the little furry varmints. Continue to 6th Street Southwest an turn left. Continue to Central Avenue West. Turn left on Central West, stay on the South side of the street and bridge. After crossing the bridge circle under the bridge heading back down river back to the Girl Scout Camp and Skate park. Finish back at the Bandshell. If you aren't sure where this route goes here's the link to a map of the course http://www.usatf.org/routes/view.asp?rID=580609
Weather- 60°, light clouds nice morning
Route- From the Senior Lot to 3rd Avenue South, straight up 3rd Avenue to either 38th Street at Schulte's, or past East Middle School to 42nd Street. Turn left to Central Avenue, and then left again onto Central. Straight back to 20th Street on Central Avenue, nice downhill finish, left on 20th Street to GFHS.
Total Mileage- 3.39-4.04 miles
Weather - 74, partly cloudy, very pleasant evening.
Tuesday Night at the Track a.k.a. T.N.A.T.T.
Big complex warm-up , Strides-2,3,3, ABC Drills, 1x's 200, Stairs, 20 minutes of Swiss Ball Workouts lead by Mrs. Dart, Stairs, medicine balls, Big Complex to finish.
Total Mileage-Approx. 4 Miles
Weather-50 °, light rain and wind
Ran from the Senior Lot to Eagle Falls golf course and back (3.75 miles), a few of the boys ran an additional complex when they got back to the school(4.5 miles). Good turnout considering the conditions, 16 runners.
Total Mileage- 3.75-4.5 Miles