patience

One of the core values we talked about from the powerpoint in our first team meeting this year was patience. This past weekend in Louisville we had a lot of good things happen, yet there was a sense of disappointment amongst athletes and coaches. I know that I contributed to that feeling. We all need to go back to those core values now, and recognize how important patience is. Almost all of you are making good progress. Though not everyone is exactly where we hope to be, no one is too far away. Four weeks remain until the conference meet and six weeks until the region meet. That is a lot of time, and the changes that can take place in such a period of time are immense. We are on the right track and what you are doing is working. The aerobic ability has improved, the recovery plans are helping, and the anaerobic training is just beginning.

Be patient, you are getting there!

Below is the schedule for this week. Of note, you will notice we are not traveling this weekend. For a variety of reasons we will discuss in practice, we felt this decision was best.

mon - aerobic running + techninque strides + supplemental work
tue - (3:30 PM, cinder loop at park)

w= 1 x 2k + 4 x 1k, r= 4'/2.5-3'; m= 1 x 2mi + 4 x 1mi, r= 5'/3-3.5';

pace is 3% faster than current race pace; + general strength
wed - light aerobic running + recovery work
thu - aerobic running + hill sprints + supplemental work
fri - (3:30 PM, cinder loop at park) 10-12 x 400m + general strength

sat - on your own, light aerobic running
sun - (8:00 AM? departure) long aerobic running on trails

non-XC group:

tue - 85% threshold running on cinder loop

fri - tbd