You don't want no Lady Wave!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:
*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.
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!
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
Coach Mrs. H
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