Running with Rocco: Weeks of November 23rd & 30th

First, there are a few things to go over:

• Yesterday I received medals from our season from our Athletic Department. I'll organize them and then send a REMIND text about picking them up. Just text me back if you're at Open Door and I'll drop them off at the office there.
• I'm going to organize uniforms soon (probably Monday). If you still need to turn yours in please do so.
• I kept a record of everyone's times on a Google Spreadsheet. Next season I hope to post these times throughout the season. But this off-season I'll print copies for those interested in seeing their times from this past season (and the team's).
• I'll update the Learwood Top Times and then I'll send a REMIND text with the new times. These times go back about 27 years or so.
• I checked with the Athletic Department and they think we can re-evaluate our off-season running the week of December 7th. So I'll post workouts for you to follow while we wait to run together again.
• Lastly, thanks for your patience. This has been one exhausting year! 

Reminders about Running with Rocco (when we actually return):

• Any athlete is able to join, it's not just for cross country runners.
• It's for distance runners and sprinters NOT involved in a winter sport...once your winter sports seasons are over you can join us.
• We're training to help transition to the upcoming Track & Field season.
• All cross country runners should take 3 weeks off their training...if you've been running since the end of the season, at some point you're going to need to take a break. Some of you may have been training since the season ended, and some of you may want to continue to run as you prepare for a (virtual) Thanksgiving Turkey Trot. Others may not have been running and it's time for you to start again. Whenever you take your time off, make sure you do, and then join us again. That may be different times for different runners, and dependent on your winter sports schedules. 
• You do not need to attend every session, but make sure to run 3-4 days a week, and make sure not to over-do it. We're just jogging, and not accruing a lot of miles.
• If you can't make a session, I'm including running times below. 
• Running on your own, on a treadmill, or on an elliptical are acceptable ways to work out this off-season.

Here is the schedule for the next couple of weeks. Try to run when you can:

Week of November 23rd:

• 18 - 28 minutes
• 22 - 32 minutes

Week of November 30th:

• 20 - 30 minutes
• 24 - 34 minutes
• 22 - 32 minutes
• 26 - 36 minutes