RE: Team Dinner Thursday

 

 Anne Arundel Championship meet team dinner  Thursday after practice

at Camilla's 5 Thompson St. off Southgate Downtown

Annapolis's Homecoming Parade will begin 6:00 Thursday Downtown on Main St.

So let's all gather downtown and GET PSYCHED! 

 

Gay and Lars Henriksen

410-263-2413 

----- Original Message -----

From: Bobby Scott

To: aeharmon@gmail.com ; allison232@aol.com ; Amanda ; Jim Anderson ; Nathan Bickell ; Blog ; Eliza Bloom ; Leon Bloom ; Andrew Bowen ; Nick Cerverizzo ; cswensen11@comcast.net ; denswen@comcast.net ; Scott Eden ; Will Eden ; Finley Ferro ; Tiffany Foster ; Melanie Gallo ; Tod Geimer ; Phoenix Geimer ; Montana Geimer ; Montana Geimer ; ghinteriors@mindspring.com ; Nikki Gooding ; Mike Greason ; Erin Harmon ; Luke Hart-Moynihan ; Luke Hart-Moynihan ; Camilla Henriksen ; Lars henriksen ; howsejo@comcast.net ; Mary Howser ; Kathryn Howser ; Travis Jackson ; Pam Jackson ; Drew Jackson ; Erica Juras ; Amy Juras ; Nik Korbelak ; Stacy Korbelak ; Annabel Lobe ; Jason Mao ; Dan Masterson ; Lauris McQuoid-Greason ; Meredith McQuoid-Greason ; Lindsey Miller ; Julia Miller ; Casey O'Brien ; pguth@verizon.net ; Steve Rogers ; Shawn ; sheri_amiller@comcast.net ; Christian Smooth ; stephen.guth@verizon.net ; Kelsey Swensen ; tinafoster@prodigy.net ; Connor Toomey ; Pam Toomey ; Jim Toomey ; Erik Westlund ; SaBria York ; Sharon Zingler ; Dylan Zingler ; Bill Zingler

Sent: Sunday, October 21, 2007 9:18 PM

Subject: Training / Racing this week

This week we'll work hard on Monday, do a few 400's at race pace on Wednesday, and run in the county championships on Friday.

Monday 10/22/07  3:15 PM to 5:15 PM    Movement prep, 1 mile warmup on the field loop,   300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters with an approximately 2 minute rest after each interval.  We'll start each 600 3 minutes after the start of the preceding 300, and start each 300 4 minutes after the start of the preceding 600 (if you're confused, don't worry - Erik knows how it is to go).   Effort is to be at the same level as last week for these intervals.  This is a hard workout and because it's anaerobic it's effects on your condition will be present on Friday.  Work hard because these are the workouts that will peak you.   1 mile warmdown, stretch.

Tuesday  10/23/07   3:15 PM to 5:15 PM   Movement prep, core, drills, jump rope, (no speed ladder), 30 minute recovery run, weights, rollers, stretch.

Wednesday 10/24/07   3:15 PM to 5 PM   Movement prep, 1 mile warmup, 4 x 400 meters on the field loop at race pace with a 400 meter jog recovery - this is to help you focus on race pace and is not a hard workout - do not race these.  1 mile warmdown.  Stretch.

Thursday  10/25/07  3:15 PM to 4:30 PM   Movement prep, 30 minute easy run, stretch.

Friday  10/26/07  Anne Arundel County Championships  - South River HS - 2 PM.  GET PSYCHED!

Saturday 10/27/07  Amazing - a day off! 

      Please note the pickup times this week.  Any questions, call Coach Eden 410-266-9304 home  410-703-9456 cell.

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