Week in Review - Spring Break

We had an average week. Not our best, but not our worst. Mile repeats and 1000 repeats on Tuesday went well. Wednesday I was late to practice, but it seems a lot of guys went home before I was late, because of rain or thought we weren't having practice. IF THE GUYS GO TO SCHOOL, WE WILL HAVE PRACTICE AFTER SCHOOL. RAIN, SNOW, SLEET, HAIL, MUD, OR THE SKY FALLING DOWN unless I announce otherwise. Some guys left after waiting on me a little bit, which I understand. The time of practice might be adjusted, but the guys should always be expecting to run. In the event of no practice, we should still be logging some miles (4+). Todays tempo was a grab bag, as a team it wasn't what I was looking for.

No practice tomorrow on Good Friday. There WILL be practice at 9:00 everyday next week (M-F) during spring break. Only people who are out of the country, visiting colleges, or going to funerals are "excused" from practice. If anyone needs rides or has a conflict, let me know.

People not at practice should do the following:
Sunday - long run
Monday - normal mileage day
Tuesday - Fartlek (explained later)
Wednesday - mileage
Thursday - tempo (the distance you ran for your last one)
Friday - mileage
Saturday - mileage (lighter if needed)

Overall mileage should be equal to what you have been getting in. For the top guys this is 50+, lower guys it is 30+.

Fartlek means "speed play". I want a warm up of about 15 minutes, then go straight into this workout. It is like doing repeats on the track, but not for set distances, and it will be a continuous run. The best way to think about this is a straight country road with telephone poles. You would run normally to the first pole, then run tempo pace - mile/1000 repeat pace to the next pole, then ease back into your run to the next pole, etc, etc. So if you have a watch, go for about 20 minutes of this on-off-on-off style running. The segments don't have to all be equal, but I do want them to be at least 30 seconds up to 2 minutes long, with a total of about 10 minutes of quality running. After the quality section, 15 minute cool down. Total running time is about 50 minutes.

Overall we are making a lot of progress. We just need to stay focused on the task at hand, and the results will follow in a few weeks once we start racing. Andrew got his 500 mile club shirt today. A big thanks goes out to Mrs. Fletcher for taking the time and effort to put that together! Can't wait to start handing more of those out.

It is a great day to be a knight!

Coach