Sunday, August 17, 2008

week 2 workouts

Monday
August 18

@ Aspen Park 9am

2 MILE WARMUP
CALS
EASY RUN IN GROUPS
30-60 MIN.


TUESDAY

2 mile warmup
CALS

4-6 miles easy

WED.

2 mile warmup
CALS
1 mile easy
4-8xHILL
1-3 miles easy

THURSDAY

2mi warm
3-6 miles easy

FRIDAY - 9am, Aspen

SCAVENGER HUNT !!

SATURDAY
New runners and freshman

OFF


Others
4-8 miles easy

SUNDAY - off rest.

OR easy 30-60 minutes
_______ miles


Week 2 – THINGS TO REMEMBER


1. It will take us until about the first of October until you really will be anywhere close to your best. Be patient, keep working hard, and keep a positive attitude.
2. Remember to run in groups – its so much easier to work together. Many of you will try to push our easy day runs TOO HARD. These runs will be in groups based on ability – DO NOT go faster than the group and if someone begins to drop off the WHOLE group slows down.
3. Use your arms on the hills.
4. Many of you have different goals for this season. Some want 1st places and medals, some want to get in shape for another sport, some want to make varsity, some want to have fun. Remember, we are a diverse group – but one thing is true for everyone – WE ARE DOING THIS SO THAT YOU CAN BE THE BEST RUNNER YOU CAN BE THIS SEASON. I’LL ACCEPT NOTHING BUT YOUR BEST EFFORT AND YOUR BEST ATTITUDE.
5. FRESHMAN & new runners – take it easy, enjoy your running and stick with it. In a couple weeks you’ll be in shape and feeling much better. Keep a positive attitude, we’re glad we have you !!!!
6. REMEMBER – This is the part of the season where we BUILD YOUR BASE of endurance. If you feel like running longer, that’s great. Run more miles on Friday, Saturday. It will only help you in the end.
7. Freshmen its only 19 days until our first meet. This part of the season is a bit boring. We just run run run run run run run. Remember, once the meets start its going to fly by. Stick with it, work hard, and enjoy.

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