Hello men. We had a fun trip down to VCP for the "mini meet." The guys that ran got a good workout down there, doing the 3k and then 3xcemetery hill. A good day, followed by pizza across the street.
Reports from the fartlek back home here were good. Glad to hear that. Now, here's what we are looking at, for the rest of this week.
Wednesday: Easy distance. Strides at North Field. I will be at North Field with the women's team, because Phil is out of town and he asked me to run his workout. So, plan on finishing your run down there so I can check in with everyone.
Thursday: Easy distance. Optional strides.
The key for Wed/Thur is to recover and recharge your batteries. In fact, as we enter CHAMPIONSHIP SEASON, that should be our goal every day. Refresh, recharge, stay sharp, get sharp, mentally prepare for championship efforts that are ahead of us.
Friday's workout at VCP:
Start with light tempo from the start to the bridge. About 2k. Should be very light, not killer-fast.
Then: 3xback hills loops. They should be fast but in control. THIS IS KEY. You should not crush this workout. It should be IN CONTROL. If you were asked to do a 4th repeat, you should be able to do that.
Also: As you are running the back hills, mentally visualize yourself mastering this part of the course a week later. In any conditions.
Again, to reiterate: This should be a hard but in control workout, one in which you feel as though it was a good effort but not damaging in any way.
I will repeat these instructions again at practice on Wednesday and Thursday.
Be smart.
Be tough.
Mentally prepare.
Do the little things.
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