Exciting! We have a few athletes heading to Shippensburg XC Camp Today! I wish them the best of times!
Camp is a great way to build team camaraderie, focus on training and jump start your season! In the future, I hope more of you consider attending the Camp.
I wanted to reach out about a few things this coming week:
- Reminder that Monday and Wednesday are Summer Striders Runs. Monday - @ OMHS at 5:45pm – 7:00pm and Wednesday - @ Cen HS at 5:45pm – 7:00pm.
- Tuesday and Thursday: The team is meeting at 7:00am – 8:15am. Check your GroupMe messages for more details.
- Friday: Summer Striders Weekly XC Series at Reservoir HS. Come run the course (Easy or Hard), come get in a workout, etc. Here are the details. https://www.bullseyerunning.com/event/3586/
- Saturday: Summer Striders at Howard HS from 9:00am – 10:30am.
Here are two workout Notes as well:
- This is our last UP week! Next week will be a down week. The focus moving forward will be consistency. Stay Focused, look at the weather, run early or late if necessary.
- For the 3rd and 4th year runners: On the workout calendar, I have a DOUBLE THRESHOLD DAY on Tuesday. You can modify when you do this, but make sure you have at least two days of easy runs after the workout.
- Morning Workout (4 – 5 miles total):
- WU a ½ mile with drills and strides.
- 3 – 4 x 1 mile @ Tempo Effort with 90s Recovery
- CD a ½ mile with some strides afterwards
- If you can do this on the track, or if you have a 1 mile route, or you can run by Garmin/GPS.
- Afternoon Workout (3 – 4 miles total):
- Start off your run with 5 minutes easy
- Then complete 5 x 2on 2 off (On at Tempo, Off at Easy)
- Finish until you get to 30 minutes.
- Morning Workout (4 – 5 miles total):
Get your Physicals, complete your paperwork.
Check the preseason hand out for paperwork assistance.
Find a lot of the information here: Team Post from June 2