Sunday, September 27, 2009

workouts for the week


REMINDER -- >> WE'RE AT ASPEN PARK ON MONDAY, BE SURE TO GET A RIDE THERE, COME TO MY ROOM IMMEDIATELY AT 2;40 IF YOU NEED A RIDE.



GAYLORD XC WEEK 8 WORKOUTS SEPTEMBER 28 TO OCTOBER 4, 2009

Can you believe it was SEVEN weeks ago when we were at TEAM CAMP in the U.P.????
Can you believe we only have 4 weeks from this Saturday until REGIONALS???

Monday – LONG RUN, 6-12 miles. We will do this run at ASPEN PARK, PLEASE MAKE SURE AND GET A RIDE THERE!!!! You will run this in groups. Please stick with the group I put you in.

Tuesday – easy distance day, 2 mile warmup, cals, then easy 30-50 minutes

Wednesday – 2 mile warmup, then HILL workout. 8x short hill, fast legs, quick turnover, and POWER. 2 mile cool down

Thursday – 2 mile warmup, cals, 3 mile course that coach tells you where to run, 4x100m stride outs.

Friday – COACH HAS TEACHERS MEETINGS and CONFERENCES ALL DAY AND YOU HAVE NO SCHOOL.

We will meet ON THE TRACK AT 330pm for this workout.
Don’t eat like a pig all day then show up for this workout or you’ll PUKE !! 2 mile warmup. Cals, high knees, 1xmile HARD, faster than race pace, show me what you got. Then 4x800m HARD and FAST, then 2x400m FAST. Then an easy 2 mile cool down.

Saturday – on your own easy 30 minutes to 90 minutes. Go long. Everyone.

Sunday – I’d prefer you take the day off. Rest your weary body.



This is a huge mileage week. Expect to feel tired by Sunday – be sure to follow my Sunday advice – no running for you…. Your body needs a break. Your mind needs a break. Relax, enjoy. Have a bowl of ice cream.

GUYS – You guys do not realize how far you have come in the last 3 weeks. For the next couple weeks just keep thinking FREMONT, FREMONT, FREMONT. A regional CHAMPIONSHIP is a possibility, but only if we FOCUS and WORK. This would be first GHS boys regional championship since 1996.

Gals – win #17 in a row at Delta. I see some people beginning to shift gears and REALLY race. Outstanding. I also think we have some changes in store for our top 7 – this is a good thing, it keeps everyone working hard and focusing. Regional Championships are not “given” away, they are earned by working very hard, like u gals do.

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