Saturday, August 9, 2014

Week of August 10th

Our first week of training is almost in the books. We had a shaky start on Monday but were able to put some pieces together on Thursday night at the Heideman series race. The team did well in our first race of the season. We had 13 team members run a faster time on the course than last year which is excellent for this time of the year. We also had solid performances from our freshman runners. I am excited about the performances last night and the potential for our runners over the course of the next several weeks.

Reminder, tonight is the Cross Country picnic at Copley Community Park at 6pm. We meet for our long run Saturday, 9a at Croghan Park.

Here is our training for next week:

Week 2:  8-10-14        








3 mi recovery

15 min warm up run, drills

Hill Repeats, 15 min run

45 min run with 8x60 second strides during middle miles

Core work, stretch

2 mi easy

8x400 meter repeats

2 mi easy

Core work, stretch

45 min run

30 min easy,

Core, stretch,

Foam roll

5 mi for beginner runners

8 mi for experienced runners
Sunday's run is on your own.
8:30a Monday @ Greenleaf Park
8:30a Tuesday @ Copley Community Park
8:30a Wednesday @ Copley Community Park
8:30a Thursday @ tbd
8:30a Friday @ Copley High School
9:00a Saturday @ Croghan Park

PM workout is Wednesday at 6:30p at Copley High

This locations of the runs could change, if they do I will let everyone know. Also, I understand there are some conflicts with band practice. If you need to miss the PM workout because of band let me know and you will be excused.

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