Monday: Recovery Run + Core 3-5 miles
Tuesday: Rollercoaster + Lifting 4-7 miles Wednesday: Recovery Run + Core + Dumbbell Circuit 3-5 miles Thursday: Long Run + Lifting 4-7 miles Friday: Recovery Run + Plyos 3-5 miles Saturday: Off or Progression Run 0-6 miles Total: 17-35 miles Week of 11/23 Indoor Track Group
Monday: Recovery Run + Core 4-6 miles Tuesday: Craig's Cruisers (3-5 loops) 4-7 miles Wednesday: Recovery Run + Core 3-6 miles Thursday:Off, Turkey Trot, or Recovery Run 0-5 miles Friday: Progression Run 4-6 miles Saturday: Off or Recovery Run 0-5 miles Total: 15-35 miles NXNSW Results The girls ran great races with many strong packs and big PR's! They finished 2nd in the Medium School Open Race and would have won handily if Katie had run with them. If they had been in the Championship race they would have finished 15th overall in the region. The boys ran a gutsy race and ended up 11th place in the Championship Race. Roberto Porras (15th) and Jima Rout (19th) made the Southwest All-Region Team. I could not be prouder of this team for your performances, but also because of your character! Great Job! Boys 11th 300 Points 1:19:22 (15:16, 15:19, 16:05, 16:14, 16:28) 15:52 5k average 15:18 3 mile average Girls 15th (Championship) 1:35:21 (18:34, 18:48, 19:00, 19:27, 19:32) 19:04 5k average 18:25 3 mile average Post your time from the rollercoaster workout today. We had some people set PR's, which is awesome considering it is the first workout back. Good job everyone.
Indoor Track Group
Monday: Aerobic Run 3-6 miles Tuesday: Rollercoaster 5-7 miles Wednesday: Recovery Run 3-5 miles Thursday: The Nuke 4-8 hills 5-7 miles Friday: Recovery Run 3-5 miles Saturday: On Your Own 0-5 miles Total: 18-35 miles NXN SW Monday: Aerobic Run 4-7 miles Tuesday: 1200, 400, 400, 200, 200 w/ 200 jog recovery 5-7 miles Wednesday: Recovery Run 3-5 miles (Meeting 3:30-4:00) Thursday: Easy Run + Strides 3-5 miles Friday: Pre-Race Run 3-4 miles Saturday: Race 6-8 miles Total: 25-35 miles NXN SW group leaves at 6:00 AM Thursday. Please get your make-up school work ahead of time. Boys
1. Jima Rout 9:36.61 2. Roberto Porras 9:36.86 3. Ethan Hoenig 9:54.77 4. Jackson Dymond 9:57.77 5. Hector Cedillo 10:30.42 6. Skyler Spence 10:40.92 7. Kage Hoon 10:41.86 8. Peyton Rice 10:43.61 9. Jacob Kuhn 10:43.96 Girls 1. Katie Duckworth 11:22.64 2. Kate Thomas 11:44.27 3. Abby Rasmussen 11:56.52 4. Kate Marberger 12:24.83 5. Clara Dehlin 12:38.68 6. Sage Chatterton 12:44.33 7. Emma Barnett 13:05.02 8. Lane Chipman 13:20.89 9. Maya Connolly 13:21.99 10. Hannah Hall 13:36.49 Coach Anna 12:23.14 Easy mileage for those returning back to training, 15-30 miles.
Tuesday: 10 Minute Brisk and Strides Thursday: Long Run NXN Group Monday: Recovery Run + Core 3-6 miles (OHS) Tuesday: 8-10 x 400 @ 5k->3k Pace + Lifting 5-8 miles (Cottonwood Complex, Carpool there at 3:00 after lifting) Wednesday: Pre-Race Run + Core 3-4 miles (OHS) Thursday: 2 Mile Time Trial 5-7 miles (Time TBD OHS Track) Friday: Recovery Run 3-6 miles (OHS) Saturday: Recovery Run + Strides 4-7 miles (8:00 OHS North Lot) Total: 23-38 miles |
AuthorChris Humbert Archives
June 2023
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