Sunday, July 7, 2024

7/7 update

Phoenix,

I hope you all had a fantastic 4th of July holiday and moratorium. In many ways, the 4th of July marks a change in the season, not just the heat in the air, but the heat and pressure that is upon us. We are bringing back a boys team that was one of the favorites for the region and state titles, but we have a long way to go if we are going to earn that designation. Our girls have a chance to reclaim their region title that was lost last year, but we have 6 more varsity spots which are essentially up for grabs. Who is going to step up and take those spots? It is time to turn up the heat in training. 

With that in mind, we are going to begin workouts this week. Monday, actually. And Saturday. From there we'll incorporate 2-3 workouts each week until the end of the season.

Camp

The time is now to determine if you'll be going to camp or not. So, I'm going to be sending a few follow up messages in the coming days. 

So, again, if you haven't filled out your interest level in attending camp, please do so right away. Or, if your plans have changed, fill it out again with your official status. Snow College XC Camp

We still need a few more drivers or parents who are willing to stay down there with us for a couple of days and hang out, run with the kids, etc. You'll probably be able to sneak in some remote work if that is a concern.

Weekly mileage reporting

Please fill out this form for your mileage reporting. Week 5 Mileage Reporting

Weekly Plan

DayDateLocationTypeTotal Mileage For Max
Week 6 - 100%
1605550454035302520
MonJuly 8Heritage Park3x7 minute tempos at the park8/37/36/36-75-64-54-54-53-4
TuesJuly 9(on own)Distance Run, Strides (6-8)8-97-86-76-76-75-64-54-64-5
WedJuly 10VitaDistance Run10.09-108-97-86-75-65-64-63-4
ThursJuly 11(on own)Distance Run, Strides (6-8)8/37/36/36-75-64-54-50.00.0
FriJuly 12Farmington Ranches ParkDistance Run, Strides (6-8)87-86-765-64-54-554
SatJuly 13Long Run + Breakfast at Forbush Park ($10, I think, if you don't race)
Long Run (20-50 minute steady (about 60s per mile slower than 5k pace))12.011.010.09.08.07.06.06.05.0
SunJuly 14Off Day
Weekly Volume605550454035302520