Sunday, October 23, 2016

REGIONAL WEEK practices

REMEMBER ONLY TOP 10 PRACTICE THIS WEEK.  JV YOU HAVE A MEETING WITH ME FRIDAY AFTER SCHOOL - I WILL BE GIVING YOU A JOB TO DO TO HELP AT REGIONALS.  ALSO FRIDAY I HAND OUT YOUR NEW BUFFS!!!!!!!  JV TURN IN UNIFORMS SOME TIME THIS WEEK, ANY DAY FINE.  PLEASE PUT IT IN A BAG AND PUT YOUR NAME ON IT.  I NEED A JERSEY A PAIR OF SHORTS A JACKET AND YOUR TIGHTS.  IN A BAG WITH YOUR NAME ON IT. PLEASE.  JV - GREAT SEASON!!

Monday - medium distance day 1 mile warmup inside - stretch - then outside - easy 5 miles.  Maybe rails to trails?  town loop?  your call, this is as a GROUP, nice and easy.

Tuesday - short 30-40 minutes easy

Wednesday - Meet at 6501 Hummingbird for practice as a PREP for REGIONAL DAY, SATURDAY.   GET A RIDE OR RIDE WITH ME IF YOU NEED.   We will park at coach's house and then run over to the course start.  Do a quick jog, then stretch, then the workout.  We will do one loop of the course doing 3 minutes hard, 2 minutes hard, 1 minute hard, 1 minute hard, 1 minute hard, 2 minutes hard.  This will get us back to near the start.  Then a few 100 meters stride-outs in to the finish.  These hard efforts will not be "all-out" but will be a bit faster than race pace.  We will then jog the course again to total 5 miles for the day.

Thursday - OFF - do not even come to my room after school.  REMEMBER A DAY OFF MEANS A DAY OFF.  Go home, take a nap, catch up on homework and relax.  Enjoy some sitting.  watch netflix for a few hours or more.  nap again and eat a good healthy dinner.  No climbing cell phone towers or trampolines.

Friday - meet in my room as usual- JV INCLUDED. JV WE WILL HAND OUT YOUR "PRESENT" TODAY - NEW TEAM HATS!!  I MEAN BUFFS.  THEY'RE SWEET.  YOU WILL ALSO GET YOUR REGIONAL DAY JOB.  ALL JV CAN ALSO TURN IN THEIR UNIFORMS/JACKETS/TIGHTS THIS DAY.  PLEASE PUT IT IN A PLASTIC BAG WITH YOUR NAME ON IT!!!!   Varsity workout will be a short 20-25 minute run with stride outs.

Saturday - regionals, the day we have worked tirelessly for.  Seniors, the day you have been preparing for these last 4-5-6 years, maybe 7.  The day we peak and run our best.  The day we are focused, mentally and physically.

Time Schedule

8am - boys up and eat a light breakfast
845am girls up and eat a light breakfast
9:10am - boys arrive at coach's house
9:30 boys jog over to tent, drop spikes and jog course
10:00 boys done going through course, watch end of D4 boys race.
10:20 girls arrive at coach's house, have a snack, use bathroom, pet dogs, jog to tent at 10:35am
10:40 boys D2 REGIONAL - girls just arriving at tent watch boys D2 regional.  Girls jog first loop of the course at 11:15am.
11:20 girls D4 regional
12noon girls D2 REGIONAL
awards at 12:30pm

Supposed to be QUITE COOL ALL WEEK - bring tights, sweatshirts, warm clothes, hats gloves.  Eat good food, NO JUNK NO JUNK NO JUNK NO JUNK.  Good food only, no pop, no sugars no high fat goods.  Good normal diet.  Sleep more, go to bed early.  Parents please confiscate cell phones at 10pm and tell them coach said to do it so that you can actually go to sleep and not stay up until 1am snapchatting.

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