Weather updates:
Tuesday:
Due to the temperatures and expected rain, we want the athletes to go home and run on their own. We want to minimize the time the athlete are out in the cold and rain. They still have to run. To make that clear, they still need to go run! They must post their run to strava by the end of the day! But this way, they can go inside and shower, get warm and be home! Parents, please make sure this happens! They need to run and post to strava!
Group 1: 40 Minutes
Group 2: 35 Minutes
Group 3: 38 Minutes
Group 4 and 5: 36 Minutes
All Runs are at easy pace. After you get inside and shower, be sure to stretch, roll out, massage gun, foam roll, stay warm!
Wednesday:
The senior pictures are at 10am. So the rest of the team will meet with the seniors at 11:15am at Patuxent Valley Middle School. Directions to Patuxent Valley Middle School. More room to park. If you can’t make the team run, you are still expected to run and post your run to Strava. This must be posted by the end of the day Wednesday. This is a long run and the plan is outlined below.
Workout:
Objective: Long Run with a cut down. This type of run develops strength and teaches you to finish fast!
1. 85’ (11.5 miles) First part of the run should be an Easy Run: 7:30 – 7:40, then Last 5 Miles are Negative Splits (about 15 – 20s per mile).
2. 75’ (8.5 – 9) First part of the run should be an Easy Run: 8:30 – 8:40, then Last 4 Miles are Negative Splits (about 15 – 20s per mile).
3. 65’ (7.0 – 8.0) First part of the run should be an Easy Run: 9:20 – 9:30, then Last 4 Miles are Negative Splits (about 15 – 20s per mile).
4. 65’ (6.0 – 7.0) First part of the run should be an Easy Run: 9:50 – 10:10, then Last 4 Miles are Negative Splits (about 15 – 20s per mile).
5. 60’ (5.0 – 6.0) First part of the run should be an Easy Run: 11:20 – 11:30, then Last 3 Miles are Negative Splits (about 15 – 20s per mile).