Week 9: Building Back Up... Last PUSH
As we begin the last push before we all come back together, this week is gonna be another hot one with storms expected most days. Don't let any of this be an excuse. Get out there and put in the work. As always, here are my reminders...
- Run in the morning. It will be super humid, but at least you won't have the heat.
- Run in the late evening. It will be hotter, but less humid than the morning.
- Trail running with shade/tree cover. This is always a great option because it will be cooler in the trails than on the roads.
- You can break your runs up into two shorter runs.
- Example #1: If you have a 7 mile day.... you can run 4 in the morning and 3 in the afternoon.
- Example #2: If you have a workout (Tempo or Hills), you can do that portion in the morning or the afternoon and the easy part of the run, when you don't do the workout portion.
Workout Updates:
- We have been working on Steady State Tempo runs. But for the next few weeks we will be using mile repeats to work on our tempo efforts.
- You can do this workout in one of a few ways. I will use Year 3 girls as my example. Year 3 girls are expected to do 5.5 miles on with 3 x 1 mile at Tempo effort.
- Option 1: Warm-Up a mile. Stop and do a quick stretch along your run route. Then using your GPS watch, you can run for a mile at Tempo (80%) and then stop for a 90s break. Then start up again. Repeat for 3 miles. Finish with a 1.5 mile easy run/cool down followed by strides.
- Option 2: Warm-Up a mile. Do your mile repeats on the track. 4 laps is a mile. Take your 90s recovery and repeat for 3 miles. Finish with a 1.5 mile easy run/cool down followed by strides on the turf/grass/roads.
- You can do this workout in one of a few ways. I will use Year 3 girls as my example. Year 3 girls are expected to do 5.5 miles on with 3 x 1 mile at Tempo effort.
- We have also been working on Hills.
- Please don't take this workout lightly. Please run the hills. Find a hill and just run up and down the hill. Right now, we are only asking you to run them at normal run pace, but we need you to put in the time on the hills to get you stronger.
- If you wish to run the up hills quicker, you are more then welcome too, but keep the downhills easy. Nothing faster then 80% effort up the hills.
My General Reminder: Always be safe. Make decisions related to running that keep you safe, but also keep you running daily. Run in the mornings or evenings when possible. Run under the cover of shade if possible. Treadmills are acceptable, but only on extreme days. Please remember, part of summer training is getting ourselves accustomed to running in the heat and humidity.
16 Days until we meet up for the first time... Be Ready.. put in the work.
Each week.. Look at the weather, Check Family Calendar, Schedule your runs to avoid heat or work, etc.
Tentative Team Schedule for the Fall
I updated the Mileage Tracker with current Mileage Club standings at the end of the summer.
Counting down the Days! August 14th is right around the Corner! 16 DAYS!!
Coach Rogers