One Week Until Practice Starts

Hey Team!

We have one week until our official season starts.  This could be our best season ever, so let's make sure we get off to a great start.  I've got a couple of housekeeping things to go over and then want to talk about your OYO training for this week.  

1. We will work out at 7:00 AM on M,T,W of next week  (Aug 4-6).  Veterans will also have afternoon shakeouts for heat acclimation on those same days.  If you can't make it to school twice, come to the morning workout and run in the heat on your own in the afternoon.  School starts on the 7th and we will practice during 7th period from that point forward.
2. Freshman Roundup is Wednesday.  I will be contacting a few of you about recruiting and trying to build our team.  We didn't have a ton of freshmen running this summer, so finding some more enthusiastic athletes is essential
3. You MUST finish your athletic clearance.  Most of you have done this already.  If you have not GET YOUR PHYSICALS AND GET THEM UPLOADED. From this point forward, no athletic clearance, no practice, no compete. 

Last week of summer training

1. Mostly, you just need to keep your mileage high.  This is the most important time of the season to keep it up.  It's going to be really hard the first couple of weeks of school, and I've planned for a dip in your volumes during that time.  So, use these next 10 days wisely.
2. This week, you need 2 harder sessions.
3. Session 1: It's time to do something a little faster.  You've got options.  Veterans should aim for 400m repeats with 2 minutes recovery.  Go about 4-5 seconds faster per lap than you have been doing on your 3 minute intervals.  This should not be hard, but should be your first taste of a realistic goal pace.  
4. Session 2: Make this a normal tempo run or threshold interval session.  You've done a bunch of these this summer so you should know what you're doing by now (veterans)
5. Newbies try to make 2 of your runs this week progression runs, finishing with about 5 minutes of fairly hard running.  Other than that, do strides and do mileage. 
6. All of you should make sure your doing strides at least 2 times a week in addition to the hard training days.
7. On August 4th, we'll run our end of the summer 6 minute test to see where we're at.  

Summer Fundraiser Donations Needed

OUR SUMMER FUNDRAISER IS TOMORROW NIGHT

I've created a sign up genius for donations of drinks.  Any donations we get mean we don't have to buy them with team money.  What I'm looking for are

1. 6 cases of water (defined as a 24 pack)
2. 2 cases of coke (Costo 35 pack)
3. 1 case of sprite
4. 1 case of dr pepper
5. 1 case of diet coke. 

Also, we will need coolers for the fundraiser and for camp.  I have 3 "normal sized coolers" but we usually need to bring at least 3 more to camp to keep ouf food cool on the trip up.  Usually, one of those coolers is a large one where we can fit 10 gallons of milk :)

If your son or daughter is going to camp, and yoy have a big cooler, please bring it to practice Thursday morning.

Please bring drink donations Thursday morning as well. 

Sign up for Drink Donations Here 

Good Job, Team!

 OK guys, Check the summer mileage page.

We're doing really well.  We've got 5 boys within striking distance of being in the 700 mile group!  I talk a lot about how in 2022, we had our whole varsity group hit 700.  OK, that was juast the varsity group.  After that, there wasn't much happening.  If I look now, I see a whole bunch of you on pace for 550-650.

On the girls side, 

Melanie and Lizeth are KILLING IT!. We're going to see some big improvements from them.  And, we're starting to get healthy with a number of other girls.  For the girls side, we may be a little behind where we want to be right now, but as long as we all start gelling as a group and getting the volume up little by little, we're going to be very good.  For the girls, it's important that we get those newer girls feeling like they're part of the team.  Call them up for an easy run, it can be your double for the day.  This is how we keep the ball rolling when a big chunk of seniors graduates this year.  

As far as mileage goes, Here's where you should be RN.

• 700 = 294 @ 6 weeks - If you're at 270, RN, you're in good shape.
• 500 = 210 @ 6 weeks - If you're at 190 RN, you're in good shape. 
• 300 = 126 @ 6 weeks - If you're at 115-120 RN, you're in good shape.

The next 5 weeks ideally should be your highest volume block of the season

It's not ideal, but when school starts, it's much harder to keep up your volume.  So, if you're aiming for 700, now is the time to start hitting 55-65 mile weeks and then you'll drop back to 45-50 once school starts.  If you're aiming for 500, now is the time to experiment with 40-45 mile weeks.  If you're aiming for 300, now is the time to try and get into the mid to high 20 range.