Coaches Message:

Coach Marino and I are excited to see the motivation and focus this year's teams have shown.  No group has prepared as much or has been as dedicated to running summer mileage.

As you enjoy your last week before official practice, remember to stick to your mileage goals, stay healthy, and enjoy yourself.

Mileage Goals:
Last week, Varsity runners peaked at 50 miles, while newer runners were totaling 38 miles. Remember to only increase your mileage by 5-7% each week. That means this week, Varsity runners are sticking to 50 miles, while newer athletes are logging 41 miles.

This week's schedule:
Remember to follow the hard-easy approach, running harder on M-W-F and an easy 30-45 minutes on T-Th-S. To meet mileage goals, varsity runners are doing 3-4 two-a-days a week.

Hard Run Workouts:
Follow these three workouts on your hard days:

Long Run. If your mileage goal is 41 miles, then run for 60 minutes (which will equal 6-7 miles). If you are a varsity runner trying to go for 50 miles this week, then you need 90 minutes (11-12 miles).

Track Workout. Warm-up by running one mile on the track. Stretch. Do at least two strides to finish warming up your legs. After doing one of the following, warm-down by running one mile on the track. Stretch.

3x1200 repeats, resting for 4-5 minutes in between each repeat Use your 5k time to figure out your pace. If your goal is to be able to maintain a 6 min. mile pace to start out the season, then run each 400m section of the 1200m at 1:30sec. Consistency and quality are crucial to being successful, so stick to your goal pace.

Or 5x800 repeats, resting for 3-4 minutes in between each repeat

Hill Repeats and Strides. Warm up by running one mile. Stretch. Find a gradual hill that is 200 meters long (think the one right in front of Lee for comparison). Do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Warm-down by running one mile. Stretch.