Don't forget that the sports banquet is tomorrow, Dec. 3 at 7:00.
-Kathryn
Sent: Sunday, December 02, 2007 9:00 PMSubject: Training this week.This week we'll run most of the runners in the meet at the PG Center on Wednesday. Several runners will be running in meets on the next two Saturdays. No one will be running in more than 1 of these 3 meets. We'll discuss who will run in which meet at practice on Tuesday, as well as designating who will run which races on Wednesday.
Monday 12/3/07 3:15 PM to 5 PM Drills, Stephen Guth/ Nathan Bickell/ Christian Smooth/ Camilla Henriksen/ Casey O'Brien - 1 mile warmup on the field loop, 5 x 600 meters and 3 x 800 meters with a 1 minute rest at cruise interval pace, 1 mile warmdown, stretch. Everyone else - 1/2 mile (new runners) to 1 mile (experienced runners) warmup, 5 x 600 meters with a 1 minute rest at cruise interval pace, 1/2 to 1 mile warmdown, stretch.
Tuesday 12/4/07 3:15 PM to 5 PM Drills, core, speed ladder, Stephen Guth/ Nathan Bickell/ Christian Smooth/ Casey O'Brien/ Camilla Henriksen - 1 mile warmup on the field loop, 4 x 400 meters starting every 5 minutes - this is a cutdown workout starting at 2 mile pace and finishing at mile pace, 1 mile warmdown, jump rope, stretch. Everyone else - 30 minute easy run, jump rope, stretch.
Wednesday 12/5/07 3:15 PM to 5 PM Stephen Guth/ Nathan Bickell - Movement prep, 1 mile warmup on the field loop, 3 mile tempo run in cutdown style on the field loop, start around 6:30 mile pace and finish around 6:10 pace, 1 mile warmdown, stretch. Christian Smooth/ Camilla Henriksen/ Casey O'Brien - Movement prep, jog to the Truman Parkway hill, run the full length of the hill from the 400 yard mark to the intersection at the top of the hill four times at about 80 seconds for the first 400 yards for Christian and about 95 to 100 seconds for the first 400 yards for Casey and Camilla, recovery is a slow jog down the hill (not a walk), jog back to the track for recovery, stretch. Everyone else - track meet.
Thursday 12/6/07 3:15 PM to 5 PM Drills, core, speed ladder, everyone who raced Wednesday and Christian/ Camilla/ Casey - 40 minute recovery run, stretch. Stephen Guth/ Nathan Bickell - 1 mile warmup on the field loop, 6 x S curve with a walking recovery down the hill, 1.5 mile warmdown, stretch.
Friday 12/7/07 2:15 PM to 4 PM Drills, Stephen Guth/ Nathan Bickell - 30 minute easy run, stretch. Everyone else - 2.5 mile (new runners) to 3.5 (experienced runners) tempo run on the field loop in cutdown fashion - target times will be given, 1/2 mile (new runners) to 1 mile warmdown, stretch.
Saturday 12/8/07 9 AM to 10:45 AM Movement prep, core, long run, stretch. Drinks/ energy bars. Stephen Guth/ Nathan Bickell - race.
Sunday 12/9/07 I recommend that Stephen and Nathan do an easy 40 minute recovery run on their own.
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