Practice Week #2: August 10th - August 15th & Monday, August 17th

This week we'll be meeting at different times/locations. Hopefully the weather cooperates with us as we finish out the summer portion of our season.

Parents, thank you for emailing us with any absences! Athletes, if you are absent please make sure to keep up with your training on your own. Running times are listed below!

We are going to hold our Intra-Squad Meet on Monday, August 17th so athletes can experience how a meet is conducted, scored, and so they can feel what a race is like (prior to our first official meet). 

Here's this week's schedule:

Day	Time	Location
Monday	8 - 10:15 a.m.	Rocky River Metro-Parks
Tuesday	8:30 - 10:30 a.m.	Learwood
Wednesday	8:30 - 10 a.m.	ALHS Track
Thursday	8:30 - 10 a.m.	ALHS Track
Friday	8:30 - 10 a.m.	ALHS Track
	3 - 3:45 p.m.	Learwood Gym
Monday 8/17	3:30 - 4:45 p.m.	ALHS Track

A couple notes about this week's schedule:

• Monday
• We're taking two buses from ALHS to the metro-parks for hill work
• We'll still meet at ALHS (caboose)
• Note the time change!
• Tuesday
• We're going to hold a quick practice
• Then we're passing out uniforms
• We'll try to be done by 10:30 a.m.
• We'll have athletes contact home when they're done with uniforms
• We will meet in the FRONT DOORS of Learwood
• Wednesday-Friday
• These will be typical 'summer' practices
• Friday 
• Picture Day
• If you didn't get a uniform earlier in the week stop by Rocco's room at 2:30 p.m.
• Monday 8/17
• Intra-Squad Meet
• Note the time change!

Here's this week's workouts:

Week 2: Aug 10-Aug 17

Monday

If you've been running:

35 minutes

If you HAVEN'T been running/just started:

25 minutes

Tuesday

All runners:

25 minutes

Wednesday

If you've been running:

Mile run

If you HAVEN'T been running/just started:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 8 x 1 minute at 75-85% max HR

3. This is 156-178 bpm

4. 1 x 2 minute at same pace (if we have time)

5. This is 156-178 bpm or 39 - 45 beats per 15 seconds

Thursday

If you've been running:

30 minutes

If you HAVEN'T been running/just started:

20 minutes

Friday

If you've been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 3 sets: 1 minute hard & 1 minute easy

3. 2 minute hard & 2 minute easy

4. 3 minute hard & 2 minute easy

5. 5 minute cool-down

If you HAVEN'T been running/just started:

Mile run

Saturday

All runners:

30 minutes

Sunday

All runners:

Rest

Monday

All runners:

Intra-Squad Meet