Wow, no school in Douglas County, the sun is out and the birds are singing up here in the Tech Center. Weird Colorado weather, I will never figure it out.
Weather or no weather, we still need to get some practice in. Some kids did intervals yesterday I heard. If that was you, go for a 45 min run today.
If you did no intervals yesterday, this is your work-out. You need to complete it on your own, no organized practice today.
15 min warm-up jog, then stretch really well. Then do some "4-star specials"
A 4-star special is a 400 m at 5 km race pace, then 400 m jog recovery,
then 300 m at mile race pace, then 300 m jog recovery,
then 200 m at 400 race pace, then 200 m jog recovery,
then 100m all-out, then 100 m recovery. This is a continuous run, no stopping during it!
Rest about 5 minutes, then do another one. JV racers should do two. Varsity racers competing on Friday should do two, plus the next phase. Varsity racers only racing on Saturday should do three, plus the next phase.
If you are competing on Thursday in the JV meet, stop there. Go for a cool down run, stretch and be ready for Thursday's race at CHS.
If you are not competing in the JV meet, go on to the next phase.
Get hydrated, rest for about 8 minutes or so, then we are doing "tolerators"
Pair up with someone, if you can, and then do 200 m a little faster than a 400 pace, then shift gears and do 100 m at all-out pace. It's a 300 m interval, the first 200 are fast, then last 100 is all-out.
Rest about two minutes, then do another one. You should do about five of these total. Make sure you use good form and really work on shifting those gears at the 200 m mark.
When done, cool-down jog, and stretch! See you Thursday!
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