Saturday/Monday Reminders
Saturday: We will practice at Patuxent Valley Middle School from 8:00am – 10:00am.
- We are doing a workout versus a longish run. The workout is a strength style workout.
- All athletes/groups will be given a specific amount of time to run. They will run the first half of the run EASY and then turn around at the half way point of their run. On the way back, their goal is to run as fast as they can for the duration of their return. We want a FAST FINISH. We want to see how many seconds/minutes the groups can cut off their run on the way back.
- After the run, we will finish with a set of strides and team stretches.
- The weather looks to be HUMID, but in the upper 60’s low 70s for practice time.
- Be sure you are hydrated and eating properly (dinner, breakfast, lunch, etc.)
Monday: We will practice at Coach Rogers’ house (9716 Riverside Circle, Ellicott City 21042). This is about 15 minutes from Reservoir HS. Located near Centennial Lake. Great place to go for a walk or run of your own. We will practice from 8:00am – 10:30am.
- We will warm-up to Centennial HS and complete our workout on the Cross Country Course at Centennial HS. This course is the site of the Howard County Cross Country Championships.
- Please bring a bottle of water for the workout. We will transport your water in a vehicle to Centennial so you have it at the School for your workout.
- The Workout will be a Hill Fartlek. Athletes will be given a set amount of time to run the cross country course. During this time, they will run an easy run, but when the athletes approach a Hill, they will run up the HILL quick… OR SURGE THE HILL and then return to an easy run until the next hill.
Monday’s Team Breakfast:
- After our Workout, I am inviting the team to stay at the house and have some breakfast and watch a movie. We will plan on breakfast and a Movie from 10:30am – 12:30pm.
- Breakfast from Bob Evans will be provided by the Coaches
- Pancakes
- French Toast
- Sausage
- Bacon
- Scrambled Eggs
- If you can, please sign up to help out with a few breakfast items on this list
- Please bring a change of clothes so you can change out of your sweaty running clothes. Here is a suggested list of items to bring for changing purposes:
- A towel to dry off
- A change of Shorts, shirt, undergarments, socks, etc.
- Crocs, sandals, flip flops
- You will be able to leave all of this at my house prior to our run/workout.
- Totally understand if you have something preplanned and can not stay, but we love to have the team together and socialize together. These are the events that build relationships and lasting friendships.