PRACTICE PLAN (details/FAQ's under "announcements")
weekly mileage 20-30
Monday Holladay Lions Rec Center at 2:45 PM: 1 mile tempo (1 min) 2x800 race pace (2 min) 1 mile cut down each 400m + core Meet for carpool at track 2:25 PM.
Tuesday Amphitheater at 6:10 AM: Easy 25 min + 6 strides + hips/weights
Wednesday Track at 2:30 PM : PRACTICE IS CANCELLED Option to do Thursday's scheduled run OR the scheduled workout on shady/altitude trails OR take the day off OR run the scheduled workout on a treadmill. 10 min easy, (3-5 x [3-5 min at tempo, 5 min medium/easy]), 10 min easy (50-70 min total running time) + core
Thursday Commons at 6:00 AM: 40 min easy + 6 strides + hips weights Option to run Wednesday's workout today.
Friday Amphitheater at 6:45 AM: Pre-Race 25-30min + 4-6 strides + core Big/Little Activity + Goals + Running Log... evening Pasta Party
Saturday Bus at 5:45 AM Timpanogos Invite in Orem (5k course)
ANNOUNCEMENTS
1. ATHLETES OF THE WEEK:
- Time Trial/Park City Twilight: Audrey Edwards and Angel Sepulveda
- Grass Relays: Hannah Snow and Grant Low
2. STRETCH AFTER EVERY RUN! Hamstrings, calves, hips, quads, piriformis, IT band
3. WEDNESDAY after school quick meeting, then run on your own
4. Saturday 9/3 - Timpanogos XC Invite
- Location: Lakeside Sports Park - 400 South 1850 West, Orem
- Bus leaves at 5:45 AM, estimated return 1:00 PM
- School WILL NOT be open when we get on the bus. Have plenty of water and everything you need out of your locker.
- Races Start at 7:30 AM
- click for DETAILS
5. SUMMER MILEAGE CLUB: Our 3 month cycle ends on September 13th. Please add your mileage to this sheet. Remember, if you hit the "high mileage" range that I scheduled each week, you are on track to hit 476 miles.
PARENT VOLUNTEERS
We still need to fill up our volunteer sheets
- PASTA PARTY at The Drysdale's
- Friday at 5:30 PM at 1717 Millcreek Circle
- Help from Monica Archibald, Haley Dahle, and Mary Edwards
- MEET DAY SNACKS (bring to the bus on Saturday AM)
- Kristina O'Neal, Mary Edwards, and Melinda Orms