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