Week 1 Schedule

Let's Get Ready for Week 1

Hi Team.  

Time to talk about our schedule for the first week of practice.  Since we will not have school this first week, this is a great opportunity for our experienced athletes to DOUBLE.  This will be the last opportunity for a while for our big dogs to put in a solid block of high volume training.  

• If you have been consistently running over 25 miles per week, you should double.  
• If you are experienced but coming off an injury, you should still come to both daily practices but cross train in the afternoon
• If you are a new runner who is not yet comfortable at 25 miles per week, you should come to only afternoon practices.

Practices will be held at 7:00 AM and 3:00 PM.  Please see the practice schedule below.  

Mon - 8/2:  Athletes run on your own.  We will start practice on Tuesday 8/3

Tue - 8/3: AM.  Warm up, 6 minute test, 2-4 miles easy coold down.

Tue - 8/3: PM. Easy shake out run + weights (advanced), intro drills, easy jog as able, core, weights (new)

Wed - 8/4: AM 40-60 minutes easy run, 

Wed - 8/4: PM: Wickets, dots, shake out run (advanced) Wickets, Dots, cone drills (new)

Thu - 8/5: AM: Core, PU, Lunges, 10-12 x 300-400 @ 95% vVO2 max, CD.

Thu - 8/5: PM: Easy Shake out + weights (advanced).  20 min easy jog + weights (new)

Fri -  8/6: AM: 40-60 min run 

Fri - 8/6: PM: Wickets, Dots, Easy shake out run (advanced). Wickets, Dots, 6 minute test (new)

Sat - Sun: Easy mileage as able.  Big dogs go long on Saturday

Mon 8/9: AM: Warm up, 30 minutes tempo, 4 x 200, Cool down, Weights

Mon 8/9: PM: Easy Shake Out (advanced)  6-10 x 200-300 (new)

Here's What You Need

1. You need to be cleared.  This means you need a physical and you have to fill some stuff out online.  See this older blog post about how to do that.  
2. Good Running Shoes
3. Loose Fitting, Light Colored Clothing
4. Re-Usable Water Bottle With YOUR NAME ON IT
5. A healthy snack for immediately after (fruit, granola bar, etc...)
6. A GOOD ATTITUDE!

Camp Stuff

 OK Team.  We're almost ready to go. 

• If you need to take your second Covid Test, make sure you are at the school by 8:00 AM
• We will need a number of coolers to store food in for the journey up the hill..  If you have one, please write your name on it and drop it off at the school at 8:00 AM on Monday.  If I don't end up needing it, I'll give it back on Tuesday.
• Please check the Camp Check List  to ensure that all of your documents are in order.
• If you still need a physical / athletic clearance....Romeo Medical Clinic in Turlock is good about making same day appointments. If you need help with the athleticclearance.com website, please let me know 

Looking forward to a great trip that helps our team become great!  If you are not going to camp....

• These next 2 weeks are important that you continue to build on the fitness gains you've already made this summer.  Continue with a high volume of mostly easy running with one day of tempo, one long day, and one day of speed development
• Call up some of your new homies on the team and make a running date!

First day of official practice is Tuesday,  August 3rd.  Veterans will practice twice daily from the 3rd to the 6th.  Newbies will practice once daily.  Practice times will be 

• 7:00 AM (Veterans Only)
• 2:30 PM (All Athletes)