If you guys run under control with a small 1 to 6 spread the way you did at league, things will turn out well. We need to open up with a smart first mile and then get into the race and key off of the important teams in our heat. We'll talk more about this during the week as we get closer to the race.
this is the schedule for the rest of the week:
M- mile + mile break down
T- easy 6-7 mile
W- 4 X 400, 2 X 200 (at race pace for Saturday)
Th- 5 mile
F- easy 2 mile w/ a couple strides
We ran a good workout today, so be sure to go easy for the rest of the week. Spend more time getting QUALITY stretching in and good post and pre workout hydration. What does that mean? It means that through out the day before the workout, you are drinking 1 to 2 liters, little by little so the water is in your system. It means that within a half hour of the end of the workout, you are putting water back into your system.
BRING YOUR OWN WATER BOTTLE FULL OF WATER AND READY TO DRINK AFTER PRACTICE EACH DAY THIS WEEK OR DON'T BOTHER COMING AT ALL! The worst mistake we could make is all going over and sticking our face in a drinking fountain where we come away with not enough water and WAY too many flu germs. Please please take this advice. We already have a couple guys sick and if it spreads at this point, it could easily spell the end of our season. Read the blog entry above about ways to avoid the flu.
Tomorrow is an easy 6-7 miles.
Wednesday's workout is at pace. It should feel ridiculously easy. NO ONE should feel like they are working hard to hit the times. All it is is a tune up for the first mile and the airstrip on Saturday.
Teams in our heat this weekend:
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Bold teams are ranked. We should focus on getting guys in front of Brea and in striking distance of Woodbridge. I've scouted most of the teams results from league finals. We should be able to defeat most of them. The only teams I don't know about are Covina and Northview.
Workout right after school right?
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