Hello everyone and welcome to your first week of practice. I’ll link a few items on the agenda you need to make sure and do. For one, get on the Sportsyou group page:
Second, you need to go to the goals survey and fill it out for me to make sure I know what I need to do to help you meet your goals this season:
You also need to fill out Register My Athlete if you have not done this already. You will not be allowed to practice until this is done:
Every week I include what we have planned for the week, which groups, and what their mileage is as well as the strides info: That is here:
https://docs.google.com/spreadsheets/d/11cnX9da0oJdAPfVfXdiDRYgFU5ChITIJ4gpyeKrPraA/edit?usp=sharing
If you are not new make sure you are taking the time to help those around you in the drills because many will be unfamiliar with them and how to do them. DON’T FORGET YOUR ROPE! If you don’t have one you will receive one the first day you are eligible. We have a fun speed workout planned for Thursday. In the next week, I’ll be making a calendar for all the cool things we are doing this season so you can plan and let your family know. We should have the team calendar this week to give out for the schedule of the season. MAKE SURE TO BRING YOUR SHOES AND CLOTHES EVERY DAY!
Some of this is self-explanatory but I still need to repeat it for those who need it, you know who you are. If you haven’t gotten new shoes for the season if you ran XC then you need to get those now. some of you may end up with 300-400 miles by the end of the season, some of you even more than that. Make sure if it is any other day besides a Monday and you have a morning run in your group schedule that you GO DO YOUR RUN. This is an on-your-honor system that I am presuming everyone is doing on their own.
Starting this Saturday and 2 other Saturdays a month we will have either a team practice or an event planned together as a team to do to build team cohesion. Some of these I’ll pay for and some you will have to pay for yourself if you want to go. The first one will be this Saturday morning at 9am at the track for our long run. As a reminder all easy days which is 4 days a week should be EASY. The other 2 days are the speed workout days, and the last day of the week is always our rest day, a.k.a. Sunday. Also, I will be checking to make sure everyone is bringing their own water bottles it must be anywhere from 64-128 ounces, 1/2 to a full gallon jug. It will be getting hotter over the coming weeks so we need to stay hydrated.
If you get injured PLEASE LET ME KNOW. That way we can address what to do together to get you either healed up or doing what we can to alleviate the root causes. This post was a bit longer but I am sure I am missing a few things. If I am ill add it to an edit later.
Also, a reminder that this is our normal strength and conditioning schedule:
Monday/Wednesday/Friday: Core workout
Tuesday/Thursday (or recovery days): HIIT run; HIIT drills
Saturday: Hip workout
2-4x a month: start with 3-6x hill sprints and add a rep every additional workout up to 8-10