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