Endurance workout 1/21

For those who didn't hear or weren't present today's workout is a premeet

Young guns 35 min and striders

1600/3200 45 min and striders

UPDATED SCHEDULE

PLEASE MAKE NOTE

A NEW SCHEDULE HAS BEEN PUBLISHED

SEVERAL DATES HAVE CHANGED

CVC Relays 1/3 Meet Update

Hey everyone! So the meet tomorrow, which was originally supposed to be at six has been moved to four thirty. So this means that the bus will leave at 3:30 sharp tomorrow. See everyone tomorrow!

New Phone Need contact info

Hey all just got a new phone and lost a bunch of contact info

if you have my number please send me a text with who you are so I can get you back into my contact info

If you dont have my number send me an e-mali with yours and I'll add yo that way

Endurance workouts

Endurance Workouts for winter break All runs done by time.\
 Volume will be dependent on pace
. Swep (rist,vahdat,amelia,lou, raakel, conor) 1st mile warm up all runs

• Monday Pillars 45 min 6xfast form Iso posterior Abs of your choice 
•  Tuesday Pillars 30 min run Abs of your choice
•  Wed 10m E pace 30 min T pace 10 min E pace Med ball Abs 
•  Thursday 60 min run Abs
•  Friday Pillars 40 min run Myrtl Abs
•  Sat Long run 70min 

 All other groups

• 1st mile warm up all runs
•  Monday Pillars 40 min 6xfast form Iso posterior Abs of your choice 
•  Tuesday Pillars 30 min run Abs of your choice 
•  Wed 15 mins @ E 6x1 min up hill @ 2mile race pace (hard but not all out) w/ 4 min recovery 15 mins @ E Med ball Abs 
•  Thursday 40 min run 6xfast form Abs
•  Friday Pillars 30 min run Myrtl Abs
•  Sat Long run 50 min

endurance workout sat dec 21st

Long run 1st mile warm up young guns 45 min run all other groups 60 to 70 min. Ice, T-ball massage and AIS

Another Reminder for Practices During Break

Hey everyone! Congrats on the last day of school before the holidays! 

The coaches have asked me to let you guys know that over the break practices are at 9:00 on Saturday 12/22, Wednesday 12/26, Friday 12/28, and Monday 12/31.

If you have conflicts on any of these days please contact a coach. Have a great holidays everyone!!