Good Morning Gators!
First and foremost, thank you for all the help and coordination with rides for today’s Top Golf Trip! I know it was a last-minute scenario due to cancellation of Beaver Dam. I am blessed to be a part of a program with amazing and supportive families!
We have 28 athletes attending today! Remember to arrive between 11:30 and 11:45. Use the link I sent you for directions to the parking garage. If you end up having to get a ticket for the garage, remember to bring that inside for validation.
If rides are not staying, remember to be ready for pick up NLT 2:30pm.
Finally, TO ALL ATHLETES! Today is NOT a DAY OFF. Today you needed to complete the run on the workout calendar and post your run to STRAVA.
Todays post on STRAVA will count as your attendance for the day!
Workout for today by Groups:
Group 4: 25 minutes with Surges
During the 25 minutes, add in 5 x 30 second surges. Pick up the pace for 30s and then go back to easy pace. You can put these 5 surges in at any point of the run. Just get in all 5.
Group 3: Fartlek Run
36 minutes total
6-7 x 2 min on, 2 min off
Run, 6 minutes easy. The start, 2 minutes ON (Tempo effort) and 2 minutes OFF. Repeat 6-7 times. The ON portion should be 80%, or TEMPO EFFORT. Finish easy until you get to 36 minutes.
Group 2: Fartlek Run
45-50 minutes total
9-10 x 2 on, 2 off
Run, 5 minutes easy.
The start, 2 minutes ON (Tempo effort) and 2 minutes OFF. Repeat 9-10 times. The ON portion should be 80%, or TEMPO EFFORT. Finish easy until you get to 45-50 minutes.
Group 1: Fartlek Run
50 minutes total
8 x 3 on, 2 off
Run, 5 minutes easy.
The start, 3 minutes ON (Tempo effort) and 2 minutes OFF. Repeat 8 times. The ON portion should be 80%, or TEMPO EFFORT. Finish easy until you get to 50 minutes.
Athletes with their Runs Completed as of 9:30am.
Aston Sunwoo
Scott Frisvold
Connor Walsh
Colin Poon
Jackson Pascarello
Jack Waltman
Daniel Lucinski
Adeniyi Adegbuyi
Celeste Martin
Shaun Desai
Rumi Khalid
Madison Kuck
Dexter Cooley
Ben Shiferaw
Ella Linera
Abigail Zecharias
Luke Emad
Conan Chung
Vicky Mulira
Giancarlo Torres-Robles
Ella Muniz*
McKenzie Eldridge-Dooley*
Myles Eldridge-Dooley*
Braden Sullivan
Danny McCoy
Zech Ko
Saif Khalid
Griffin Ellinghaus
Sam Iordanov
Kate Felsen
Corina Fritz
Jonah Coler