Sunday, September 8, 2013

WORKOUTS FOR WEEK OF SEPT 9-15

Monday -- LONG DAY.  2 mile warmup to Doumas.  Then, depending on who you are you will go between 2-6 more miles then back to GHS.  This is our DISTANCE day.  Long.  In the middle we'll do a 15 minute tempo run HARD.

Tuesday - easy short day, 2 mile warmup, cals/stretch, then easy 30 min.

Wed - HILLS -- THIS DAY WE WILL MEET AT ASPEN PARK, YOU MUST GET A RIDE THERE, MEET ME IN PARKING LOT BY TENNIS COURTS.  1.5 MILE WARMUP, THEN HILLS, FOLLOWED BY HILLS, AND ENDING WITH HILLS AND COOLDOWN.  3Xfirst hills, 3x next hill, 3xlast hill.

Thursday - same as Tuesday

Friday - 1.5 mile warmup, timed mile, timed mile, and timed mile.  Your goal is to have each one faster than any of the timed miles we've done so far this season.  It is supposed to be 60F with a nice cool breeze so we should be comfortable.  PS>  wish Mrs Coach happy bday today.

Saturday - freshman, new runners have day off to rest.  Varsity people - easy 30-60 minutes.

Sunday OFF

Monday - short easy workout with strides

Tuesday - FIRST Big North Conference Meet at Alpena.  We will probably be dismissed 1:15pm or so missing 5th and 6th hour.

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