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