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