Good evening, Tigres. We are entering, hopefully, our last week of limited official practice. Please take this time to put in disciplined effort and workout on your own.
For Saturday
Sprinters: Run 10 minutes of easy cross-country type of running. Five minutes out, then five minutes back. The pace should be at about 60% of your top speed. You should be able to hold a conversation with a running buddy. Finalize it with 4x100m strides. Focus on your form. Keep your body relaxed, including your head, jaw, and shoulders. Looking straight ahead, with your thumbs resting against your index fingers. Moving your elbows back and forth in a straight line, making sure to not cross your body with your hands and arms. Focus on bringing up your knees, and more importantly, driving your feet quickly into the ground, pushing off with your next step. Run at 90% for 100m and repeat four times.
Distance: Run and easy conversationalist pace for five miles.
For Monday
I recommend for both sprinters and distance runners on attending the informal practice at Arroyo Verde Park from 4:30 pm to 5:30 pm.
Sprinters: If you are unable to make it to AVP then find yourself a hill or inclined treadmill and after 1/2-mile warm-up run, and several warm-up exercises; run 10 x 10 second sprints, resting 20 seconds in between each set.
Distance: Run, non-stop, for an easy 20 – 25 minutes. Shoot for about a 60% – 70% of top speed. Stay focused on nice form, and keep your entire body relaxed.
I congratulate you on your discipline to carry-out these workouts independently, and I look forward to seeing all of you on Wednesday, February 19th on the track at 4:30 pm to show me your fitness.
~Coach Brian
