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

Practice update

Hi Ladies,

After debriefing with Coach Andy I wanted to post a note about today's workout. From here on out I have asked Coach Andy to excuse anyone from practice that does not do the workout or distance as listed on the blog unless the athlete has called me before practice. I will let him know that there has been a change to your workout/distance.

This is not the time of the season where I would expect anyone to be dropping out of workouts or telling coach Andy that you are modifying the workout without talking to me first. The program is designed to get you ready to race strong at the end of the season. Workouts are designed not only to get us physically ready but to also to get you mentally tough and used to pushing through things just as you will need to do at the state meet.

The job of a good coach is to give feedback and try to correct things when they get off track. Ladies this is your last chance because we are off track. Some of you need to start stepping up and doing your training as listed on the blog.

Let me know if there is anything that I need to know in terms of adjusting individual training and I will make sure to design your training according to what you need.

Be tough ladies!
Coach

9/13-9/18

You don't want no Lady Wave!

Hey Girls!

It was a fun overnight and I think the workout that we had on Saturday puts us on track for setting our sights on the work that we need to get done.

I think that we had a good solid season opener and I see no holes in our performance. I was particularly proud of how much I heard you pulling together and wanting to operate as a team. If you are putting other team member's performances before your own performance you have figured out the secret to being a successful team.

Let's get to work and start gearing up for some good training this week.

Monday/Distance plus drills and ten hills

• 8 mile group (out to the light by Gainesville health and fitness center and back)-Emily, Morgan and Kailyn
• 4-6 miles group-you decide as you run(Publix and back)- Julia and Erika
• 4 mile group (law school loop) Sierra, Savannah, Caroline, Gig, and Lily
  

Tuesday/workout bring spikes:

*huge caution on this workout follow the advice on pacing. You will get more out of it if you run it correctly pacewise and can complete it rather than running hard from the get go and either dropping out or dying and finishing weak. Be conservative but work hard!

Warm up and then:

• workout group one: Emily, Morgan, Julia, Erika, Kailyn: First: 1x2400 (2 big loops/one loop is equal to one lower field and one upper field) no pace but should be working pretty hard but relaxed/4 minute rest. Second: 1x 800 (paces=Emily 3:15-3:20 everyone else 3:30-3:40). Third: 1x2400 same as first time. Cool down.

• Workout group 2: Sierra, Savannah, Caroline, Gigi, Lily. First 1x1200 (one big loop). Second 1x 800 and third 1x1200.

Cool down together as a varsity and select group.

Wednesday/distance and drills + 10 hills:

• grp 1: (Publix and back) 6 miles Emily and Kailyn
  
• grp 2:(law school loop) 4 mile Julia and Erika
• grp 3: (track and back) Sierra, Savannah, Caroline, Gigi and Lily
  
• grp 4: (bike) Morgan
  

Thursday/workout bring spikes AND a watch if you have one/ same advice as Tuesday:

You will get broken up as a group so you need a way to time your own 2:30 rest to get the most out of this workout. Once you are separated you all need to keep running your loops according to your own pace and then timing your own 2:30 rest-try to be honest with your rest time because this is what makes us mentally and physically tough!

• Group 1: 10x big loop (1200) with 2:30 rest in between each loop-work hard but be conservative-goal is to complete entire workout.-Emily, Julia, Morgan, Erika, Kailyn
• Group 2: 5xbig loop (do every other one with grp one start with Emily every time)
  

Friday distance and ten hills:

• Easy distance group run Law school loop easy pace run with younger girls until they turn off at stadium: Julia, Emily, Erika, Morgan
• Stadium easy pace: Sierra, Savannah, Caroline, Gigi, and Lily
• Everyone ten drills and ten hills!
• Kailyn-off
  

Saturday:

• race day be at school at 5:30am ready to help load the bus and organize things. Girls up front on the bus with the older girls closest tot he driver and younger girls towards the middle (You know that you love me!).
  

• Girl's start (both JV and varsity) 10:00am

"That which doesn't kill us makes us stronger!"

See you Saturday!
Coach Mrs. H

9/6-9/11

Racing face

Hi Ladies,

I am beyond excited that we will be reunited again this weekend!

I also want to start by thanking those of you that realized that sometimes things get mixed up and we still have to get the job done. What I mean by that is some of you that realized that Monday morning practice wasn't perfect but you still ran, did your best, and were able to run to your potential. If you got flustered you need to take this as an opportunity to try and realize that stress and confusion might even happen at a competition so how can you block it out and still run well? Either way you handled the situation the true question is what did you learn from it and what will you take away from it to use to make you a better runner?

We are getting uniforms this week but if you have not paid your fair share you will not be able to travel or receive a uniform. Please call me if this is alarming news to you.

Traveling squad for this meet is officially: Julia, Morgan, Emily, Kailyn, Erika, Sierra and Savannah. Congrats Ladies!!!!

Monday:

• 4xloop intervals SFCC
• 3xloop
• 2xloop

Tuesday:

• Distance X 10 hills
• 6 mile group/Publix and back: Morgan, Emily, and Kailyn
• 4 mile group/law school loop: Erika and Julia-run own pace
• stadium loop group: Sierra, Savannah, Gigi, and Lily
• Traveling squad uniforms will be passed out starting today-you must have paid fair share. See Mrs. Neal to get your uniform.

Wednesday (workout bring your spikes):

• grp 1: 2 mile, 1 mile, 2 mile: Emily
• grp 2: 1 mile, 800, 1 mile: Morgan, Kailyn, Erika, Julia
• grp 3: 1 mile, 800, 800: Sierra, Savannah
• grp 4: 800, 800, 800: Lily and Gigi

Thursday:

• same as Tuesday except Kailyn joins Law school loop group.

Friday:

• travel day hurray!

Saturday:

• race day
• Boy's start 8:08 am
• Girl's start 8:45am-just got changed due to large # of teams running.

"I prefer to remain in blissful ignorance of the opposition. That way I'm not frightened by anyone's reputation."

-Ian Thompson

See you soon,

Coach Mrs. H

8/30-9/4

Support our up and coming younger runners!

Hi Ladies,

It was awesome to see all of you on Saturday. It is time to make a decision about how good we are going to be as a squad this year. Only you can make the decision and you make it ever day with the choices you make concerning being at practice, being prepared and being motivated.

Workouts begin this week so you will need your spikes on Tuesday, Thursday and Saturday.

Here is our week:

Monday, Wednesday, and Friday:

• Publix and back (Morgan, Kailyn, Erika, Emily)
• Stadium loop ( Sierra, Lily, Gigi and Savannah)
• Everyone: drills and ten hills
• Julia and Kylee on the field jogging

*Wednesday can be a rest day for Erika and Kailyn but you need to let Coach Andy and Coach Mrs. H know if you are not coming to practice*

Tuesday:

• 4xmile with four minute rest in between miles-Emily, Kailyn, Morgan
• 3xmile (do the first three)-Erika
• 4x 800 (start with mile repeats every time)-Sierra, Gigi, Lily, Savannah
• Julia and Kylee on field jogging

Thursday:

• 2 mile, 1 mile, 800, 1 mile-Emily, Kailyn, Morgan
• 1 mile, 800, 1 mile(start with the others after they do their 2 mile)-Erika
• 4x800 (start each set with varsity)-Sierra, Gigi, Lily, Savannah
• Julia and Kylee jogging on the field

Saturday:

• Squirrel ridge check with Coach Andy for a time-workout will be intervals.
• Julia and Kylee jogging on the field

"Most people run a race to see who is fastest. I run a race to see who has the most guts."

-Steve Prefontaine

Happy running,

Coach Mrs. H

8/23-8/28

The mighty senior Kylee!!

Hi Ladies,

I know it is difficult to stay motivated when I am far away but I have faith that you can do it!

Here is your schedule this week:

Monday:

• Distance and strides

Tuesday:

• Hill work and strides

Wednesday:

• Distance and strides

Thursday:

• Hill work and strides

Friday:

• Distance and strides

Saturday:

• Team meeting!!!!
• Practice 7:00am SFCC/Tempo Run

"Running is the greatest metaphor for life, because you get out of it what you put in to it."

-Oprah Winfrey

See you soon,

Coach Mrs. H

Week of 8/16

Good Times!

Hello Ladies,

This is your last official week of summertime training make it a good one!

Don't forget to get your physical and parent consent forms updated and in to Coach Barrett or you cannot practice.

I had a great time last Saturday watching Emily and Erika race a 5k in Pensacola and am looking forward to a great season of racing.

This week we are cranking up the mileage for most folks. Text or call me if things are not working for you and we will adjust your training.

Here is our week:

Monday:

• 6 mile run easy and 5 x long hill at Sante Fe

Tuesday:

• 8 miles/ 5x short hill Sante Fe
• Kylee and KT do 6 miles again

Wednesday:

• 6 mile run easy and 5 x long hill at Sante Fe

Thursday:

• Long run (10-12 miles) be hydrated and prepared to go (about ten miles)
• Kylee and KT do 6-8 miles

Friday:

• 6 miles easy jog-no hills but 5 long strides on the field after your run

Saturday:

• Warm up including drills and strides/3 loops tempo run/cool down

Next week after school we will start running in pairs assigned by me. You will be responsible for keeping your running buddy motivated to show up for practice every day and to push themselves to reach their potential every day.

" The will to win means nothing without the will to prepare."

-Juma Ikangaa, 1989 NYC marathon winner

Stay motivated ladies!

Coach Mrs. H

Week of 8/9

Here is a picture of Emily we are so happy that she and Erika are visiting to help with our kids!

Hi Ladies,

This week it is business as usual meaning that the runs will look the same. However, paces should be a bit quicker this week. Try to remember to run at a pace that is a little uncomfortable but sustainable for the distance that you are going each day.

Also, remember Coach Andy will monitor the runs so after the first mile it is really important that you run the pace that feels right for you rather than sticking close to someone else in the group. You are only making the team better and stronger by pushing yourself each and every day.

Here is the week:

Monday:

• 4 mile run easy and 5 x long hill at Sante Fe

Tuesday:

• 6 miles/ 5x short hill Sante Fe
• Kylee and KT do 4 miles again

Wednesday:

• 4 mile run easy and 5 x long hill at Sante Fe

Thursday:

• Long run be hydrated and prepared to go (about ten miles)
• Kylee and KT do 4 miles again

Friday:

• 6 miles easy jog-no hills but 5 long strides on the field after your run

Saturday:

• Warm up including drills and strides/2.5 loops tempo run/cool down

If you have questions text me or call me 352-219-1884.

See you at the races,

Coach Mrs. H

"Real integrity is doing the right thing, knowing that nobody's going to know whether you did it or not."

~Oprah Winfrey

Week of 8/2

Congrats to Senior Julia Neal she is our 2010 squad captain!

Hello Ladies,

I miss you all already. I am so glad that I got to spend the last two weeks at most of our morning runs.

This week we meet at Sante Fe. However, all runs are off Sante Fe campus and end with hill work on the Sante Fe course unless I specifically say otherwise.

Here is what our week looks like:

Monday:

• 4 mile run easy and 5 x long hill at Sante Fe

Tuesday:

• 6 miles/ 5x short hill Sante Fe
• Kylee and KT do 4 miles again

Wednesday:

• 4 mile run easy and 5 x long hill at Sante Fe

Thursday:

• Long run be hydrated and prepared to go (about ten miles)
• Kylee and KT do 4 miles again

Friday:

• 6 miles easy jog-no hills but 5 long strides on the field after your run

Saturday:

• Warm up including drills and strides/2.5 loops tempo run/cool down

If you have questions text me or call me 352-219-1884.

Have a fabulous week of training and remember every runner wants to be a champion on race day but only those that make the decision to train hard every day fulfill their potential and become the champion!

Coach Mrs. H

August Conditioning

August conditioning will be held every morning Monday- Saturday at 7:00am.

Park and meet at SFCC by the big tree (do not park close to the building construction school)

Be hydrated and prepared for training every day-no excuses!