Before we get to the workouts we still need help for Tuesday registration and Friday timing for the 4th of July fund-raiser.
You can sign-up here.
On Thursday, June 26, we did a 2-mile VO2max run along the golf course, under the bridge to Tidelands. This was to get a date reading of your fitness. Of course not everyone participated but we have to keep the progression going just the same. Hopefully if you're not at the quality workouts you'll attempt to do something similar. Summer training is a progression and if you miss it your season will be less than it could have been. School starts on August 21 and our first meet is on August 30. Only runners who are in shape and ready to compete will attend the early meets. Also if you're not able to meet the standards that are on the main website at IslanderTrack.com by the first week of practice you won't make this year's team.You can qualify for the team during our summer training. If you ran a qualifying time last season or can show results that qualify you won't need to qualify again once school starts.
June 27 - June 29 were base days on your own.... hopefully one of those days was a long run. On Monday (June 30) we'll do the another hill workout.
Monday meet at the track at 9am.
If you have been diligent about keeping your base mileage up Tuesday can be a rest day.. otherwise get the mileage in.
On Thursday (July 3) a 3-4 mile tempo run is on tap for those not running in the 5k or 15k on the 4th.
July 4th is either the race or recovery for those who did the tempo run on the 3rd.
July 5th is a long run for those who did tempo on the 3rd and recovery for those who raced on the 4th. Friday we'll do a strength workout (dunes or hills), Saturday Recovery, Sunday off (unless you missed a day).
So.... the days other than base for this period are:
26 June... 2 mile VO2max (done)
30 June (Monday) ... Hills
3 July (Thursday) Tempo if not racing on the 4th
4 July (Friday) Race if signed-up for it
5 July (Friday) Recovery (racers) or long run
6 July (Saturday) Rest or make-up missed day
7 July (Sunday) Base run.
-Coach Green
No comments:
Post a Comment