Week of November 8

Here we are-United we stand.

Hi Ladies,

It was great to see everyone at districts last week. I think that we did well as a squad and now it is time to really get ready to do battle. Things to think about this week are: putting the team making it to state above how you may feel personally about anything or anyone on the squad, getting rest, eating well and keeping those hands washed.

Here is what we are looking at for regionals. Right now we will be battling and I mean battling for the #6 slot. From the other district (not ours) that joins us at regionals there are two squads that outright will beat us and there are two squads that we are dead even with. We were only one point ahead of another team from our district, about even with another and both are going to come back and try to get ahead/stay ahead of us at regionals. Including us that makes five teams all battling for slots 5 and 6. It is going to come down to teamwork!

All that said I feel like there are a few minor adjustments that we can make that will make a huge difference in our performance as a squad at regionals. These adjustments will put us in the best position possible to advance to state.

This week I want you to practice running together in set groups and letting the people I assign set the paces. If you can do this in the race we should be able to improve performances of at least two or three of us that will help a lot.

No matter what happens Friday we need to have the attitude that this race needs to be our best race of the season so we can hold our heads high whether we place where we are aiming for or not. And I am already very very very proud of all of you so let's work together and have a great race Friday!

Here are your groups this week:

• Emily-please run with Joe, we will need you to be as far out front as possible Friday and if you run with him even at an easy pace it will help you mentally prepare to race better Friday.

• Morgan-you are in charge of what I call the crucial pace group. Kailyn and Erika you need to run with her this week. What I want you to practice is running in a line which goes Morgan, Kailyn, Erika. I do not want you to talk at all even though paces will be easy. I do not want you to run side by side because in the race I want Morgan to pace you but not feel like you are there. She should never hear or see you in the race until the last mile when all three of you will run your own fast pace.
  

• Marta, Sierra, Savannah and Caroline you will all run together this week. In the race it will be really important for Sierra to go out as quickly as she can comfortably. Marta and Savannah in the race you should focus on staying with her as much as possible. Sierra in Friday's race you need to run on your own and as quickly and comfortably as you can. I trust that you know how to race and I will leave it up to you to decide how fast you can go.

If we do all of these things we will be in good shape racing. Again I am going to stress that we need to work together no matter what our personal feelings are. As I told Mr. H this morning I love each of you for different reasons and this week/race is not about just one of you it is about the squad. So not matter how you feel when you are at practice work as a team and please follow my directions, we can do this!!!!

Here is our week:

Monday:

• Emily-run with Joe's group-take offs on field
  
• Morgan-your group does law school easy pace, no talking in a straight line-takeoffs on field.
• Sierra, Marta, Savannah, and Caroline-law school easy pace-take offs on field.
  

Tuesday:

• Workout TBA-everyone go by feel, no need to run in groups for the workout.

Wednesday:

• Emily-run with Joe's group-take offs on field
  
• Morgan-your group does law school easy pace, no talking in a straight line-takeoffs on field.
• Sierra, Marta, Savannah, and Caroline-track and back easy pace-take offs on field.

Thursday-practice is at Oak Hall at 3:45pm-do not try to go to Oak Hall early they will not open their campus before 3:45pm.

• Whole squad jog course with Coach Andy

Friday:

• Meet at PKY at 8:00am to board the pain train to ride to Oak Hall. You may meet us at Oak Hall at 8:30am but please let me know or Coach Andy know that you are not going to ride the bus. Drivers should plan to follow the bus over.

My last words of wisdom are this: What you feel outside of practice and racing is your business. My expectation is that we work together when we are together. The ONLY way that we can fail is to not trust our teammates and race united regardless of whatever else is going on. We can control how we operate as a team which is a gift so please unwrap the gift of working as a team this week-especially in our race Friday.

"United we stand, divided we fall."

Let's do this!!!!!
Coach Mrs. H

Hi Ladies,

I am so excited to see you this week at the district meet!

Here is what we are up to this week:

Monday (workout):

• 200/ 30 sec rest/ 200 /30 sec rest /800 /30 second rest/200/ 30 sec rest/ 200 and end session with 5 take offs.
• Morgan run Big mama.

Tuesday:

• OFF-please do not run or go to any other practices (like soccer if you are a soccer player) this day of rest is REALLY important.

Wednesday:

• 2 mile easy easy EASY jog as a group on the field/30 minutes of stretching led by Julia/ 1 mile easy jog on the field/ 3 practice race starts.

• Girl's Team dinner Julia has the details.
  

Thursday:

• District meet-be at school and ready to board the pain train at 7:30am unless you hear otherwise from Coach Andy.

Friday:

• Law school loop as a group to work lactic acid out of legs
  

Saturday:

• Workout SFCC 8:00am.
  

"If you will it it is not longer a dream."

See you Thursday Morning!
Coach Mrs. H

Week of October 25th

Hi Ladies,

Sorry for the late update but here is your week:

Tuesday workout:

• 5 sets of 5 x 200 at pace

Wednesday distance:

• about 4 miles a little faster first mile slow and then gradually pick it up-the word gradually is important here: group one-law school loop Emily, Kailyn,Erika. group two-track and back: Sierra, Savannah, Marta, Caroline pick it up on way back from the track.

Thursday:

• Mile race pace 30 second rest 200 fast
• 1200 race pace 30 second rest 200 fast
• 800 race pace 30 second rest 200 fast

Friday:

• 4 miles run together as a group and 8 take offs.

Saturday:

• Go to SFCC to cheer on Marta and Caroline this is a required practice-Julia will coordinate.

" Believe in yourselves and you will achieve great things as a team!"

You all rock and I cannot wait to see you at districts!
Coach Mrs. H

Week of October 18th

Hi Ladies,

Keep training hard and smart.

Here is your week:

Monday Distance Easy Pace, five hills and five take offs (start slow and get faster, faster and once you reach peak speed you slow down-think plane taking off):

• Emily 10 miles with Brett and Matt
• Kailyn, Morgan, Erika Publix and back
• Sierra, Savannah, Marta, Caroline Law school loop

Tuesday:

• Morgan law school loop
• Everyone else: 2400 race pace simulation (try to do your racing pace and hold it for the entire 2400) 5 minute rest and then 5x 600 with a 90 second rest between each 600.
  

Wednesday Distance easy pace, five hills and five take offs (start slow and get faster, faster and once you reach peak speed you slow down-think plane taking off):

• Emily 8 miles with Brett and Matt
• Erika, Morgan, Kailyn law school loop
• Sierra, Savannah, Marta, and Caroline stadium loop.

Thursday:

• Everyone-6 sets of 200- 30 second rest -600.
  
• Morgan publix and back
  

Friday Distance Easy Pace, five hills and five take offs (start slow and get faster, faster and once you reach peak speed you slow down-think plane taking off)::

• Everyone law school loop together.

Saturday workout at Sante Fe Community College:

• Time and workout TBA
  

" Go out hard, pick it up and kick it in!"

Coach Mrs. H

Week of October 11

Hi Ladies,

All I have to say is great race this past weekend JV and varsity. Hurray for you!

Monday Distance Easy Pace, five hills and five take offs (start slow and get faster, faster and once you reach peak speed you slow down-think plane taking off):

• Emily 8 miles with Brett and Matt
• Kailyn, Morgan, Erika Publix and back
• Sierra, Savannah, Marta, Caroline Law school loop
• Julia go by feel
  

Tuesday:

• Morgan law school loop
• Emily,Kailyn, Erika 4 sets of: 1200(60 second rest), 600 (30 second rest), 200. Jog 1200 between sets
• Sierra, Savannah, Marta, Caroline 4 sets of: 800 (rest), 600 (30 second rest), 200. Jog 800 between sets.
• Julia go by feel

Wednesday Distance easy pace, five hills and five take offs (start slow and get faster, faster and once you reach peak speed you slow down-think plane taking off):

• Emily 6 miles with Brett and Matt
• Erika, Morgan, Kailyn law school loop
• Sierra, Savannah, Marta, and Caroline stadium loop.
• Julia go by feel

Thursday:

• Everyone-3 sets of 12x 200 across the field jog. In between sets 4-5 minute rest
• Morgan publix and back
  
• Julia go by feel

Friday Distance Easy Pace, five hills and five take offs (start slow and get faster, faster and once you reach peak speed you slow down-think plane taking off)::

• Everyone law school loop together.
• Julia go by feel

Saturday workout at Sante Fe Community College:

• 3 sets of 5 x long uphill. In between each set a sort of fast mile 7:30 or below Emily, Erika, Kailyn. 8:30 mile or below Savannah, Marta and Sierra.
  
• Morgan rest day
• Julia go by feel

" The reward is far greater than the pain"

Use the next three weeks to fine tune and train smart. This is the time to get the hard work in that will pay off for our championship season.

Coach Mrs. H

October 4-9

Hello Ladies,

What a fantastic race we had as a squad Saturday. The weather was nice and as always I really enjoyed seeing everyone!

Here is our week:

Monday distance/hills:

• Julia-off or on the field
  
• Emily-12 miles easy with boys/10 hills
  
• Kailyn, Erika-publix and back easy/10 hills
• Sierra, Savannah, Caroline, Kylee and Morgan (Kylee and Morgan run together it is okay to run faster than the younger girls) law school loop easy/10 hills
  

Tuesday:

• Kylee and Morgan-off or publix and back/10 hills
  
• Emily, Erika, Kailyn 4 sets of 600 (60 sec rest) 600 (60 sec rest), 600 (60 sec rest), 600 (60 second rest) -Jog 1200 between sets
• Julia go by feel
• Kylee and Morgan- off or publix and back easy pace/10 hills
• Sierra, Savannah, Caroline 3 sets of 400(rest/start with varsity),400, 400-jog 1200 in between sets.

Wednesday:

• Emily 10 miles with Joe Quick pace/10 hills
  
• Kaily and Erika Publix and back quick pace/10 hills
• Kylee and Morgan-law school loop easy pace/10 hills
• Julia-go by feel on field
  
• Sierra, Savannah, Caroline stadium loop quick pace/10 hills

Thursday:

• Emily, Erika, Kailyn-8x600m/30 second rest/200 m
  
• Julia go by feel
• Kylee and Morgan-off or publix and back easy pace/10 hills
• Sierra, Savannah, Caroline 4 x 600/30 second rest/200m
  

Friday:

• Everyone Group run: Law school loop all together with select girls VERY easy pace/should be talking and laughing the whole loop.

Saturday:

• race in Tallahassee time TBA!!!

"Tough times don't last but tough people do." - A.C. Green

See you on Saturday,
Coach Mrs. H

Week of 9/27-10/2

Hi Ladies,

I hope that the "rebase" week last week went well. The point was to try and put a little more base into our bodies to build strength.

here is what our week looks like:

Monday distance/hills:

• Julia-off
• Emily-12 miles easy with boys/10 hills
  
• Kailyn, Erika, Kylee-publix and back easy/10 hills
• Sierra, Savannah, Caroline law school loop easy/10 hills
  

Tuesday:

• Kylee-publix and back/10 hills
  
• Emily, Erika, Kailyn-2x 1800 rest 3 min, 1200 rest 2 min, 600 rest 60 sec, 200 ---Then 4-5 minute rest and repeat
• Julia-go by feel
• Sierra, Savannah, Caroline 1x1600 (start with first varsity 1800) rest until 1200, 1x800 (start with varsity 1200) rest 2 minutes, 400 rest 60 seconds, 200 and then rest 4-5 minutes and repeat.

Wednesday:

• Emily 10 miles with Joe Quick pace/10 hills
  
• Kaily and Erika Publix and back quick pace/10 hills
• Kylee-law school loop easy pace/10 hills
• Julia-go by feel on field
  
• Sierra, Savannah, Caroline stadium loop quick pace/10 hills

Thursday:

• Emily, Erika, Kailyn 3 sets of 600 (60 sec rest) 600 (60 sec rest), 600 (60 sec rest) -Jog 1200 between sets
• Julia go by feel
• Kylee-publix and back easy pace/10 hills
• Sierra, Savannah, Caroline 3 sets of 400(rest/start with varsity),400, 400-jog 1200 in between sets.

Friday:

• Everyone Group run: Law school loop all together with select girls VERY easy pace/should be talking and laughing the whole loop.

Saturday:

• race 9:00am Tallahassee!!!

"The future belongs to those that prepare for it today."-Malcolm X

See you Saturday!
Coach