Week #18...Preview and Practice Info.

The JV and Frosh-Soph Teams begin their first of the last 3 weeks until the end of the season. You will have your last hard week beginning tomorrow and will begin tapering after this week. Several runners from these teams, who have been earning their spots on the Varsity teams, will want to keep training through the weeks of CIF. In other words, the CIF squads have not yet been decided. Nearly every week, we never know who will make up that varsity squad. This would surely be the case almost up to the last day before CIF prelims. As we've certainly experienced our share of illnesses and injuries, we are keeping our fingers crossed that those days of wear and tear are beginning to fade and are finally now behind us. Still, you will need to be extra cautious and take the necessary precautions that will keep you healthy (i.e. icing and sleeping). And like the JV/FS squads, the Varsity will begin their taper fairly soon. Once this happens, you will notice a difference--and one to your liking.

Week #18 At-a-Glance:



Tomorrow's Workout:

We meet on the track and warm up 6 laps (1.5 miles)

We will do strides before our workout: 5 x 50 meters @ 50%--work on your form! Stretch well!!!

Workout: 12 x 400m (This is 1 lap @ slightly faster than race pace.)

After each 400 meter, you will slow to a jog--but do not STOP!! You will jog for just 100 meters--look for the marks on the track. Once you complete your 100 m. jog, you will begin another 400 rep. Please bring a watch!! I plan to join the Varsity Boys as an attempt to slow them down. Seriously, if you go faster than the suggested time, you will not have enough to sustain your pace throughout all 12 reps. The 100 meter jog--yes, extremely short recovery period--is designed to keep you from going too fast. This is not a speed workout, but another form of pace work. Since you're not getting the long rest, you will probably decide very quickly to conform to the suggested times.

Find your group and times below: Names in red will lead the groups. Please bring your watches and pace the groups to the correct times. We rely on your pacing sense!!

1. VARSITY BOYS (11): Aayush, Sean S., Sean L., Andrew F., Erick, Jon, Kevin H., Adam, Anton, Luke and Riley
Time to hit: 75-79 seconds

2. VARSITY GIRLS (9): Kaitlin, Meghan, Alice, Molly, Gabrielle, Goldie, Miriam, Nicole and Taylor
Time to hit: 90-95 seconds

3. JV/FS BOYS 1 (8): Andrew B., Kane, Brendan, Jonathan S., Alex, Ben, Matt O., and Casey
Time to hit: 82-86 seconds

4. JV/FS BOYS 2 (9): Colin, Michael, Clay, Thomas, Sam, Jake, Matt A., Matt V., and Weston
Time to hit: 87-90 seconds

5. JV GIRLS 1 (6): Michelle, Erica, Karen, Katherine, Eva, Diana
Time to hit: 1:45-1:50 minutes

6. JV GIRLS 2 (5): Angela, Deanna, Terese, Leah, and Mackenzie
Time to hit: 1:50-2:00 minutes

Cool Down: 1.5 miles for Varsity Boys/1 mile for all other groups