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Hollidaysburg
Last week we ran a total of 491 miles.
Anytime we run out of the stadium, including warmups and cooldowns, we need to be wearing either the green vests/pinnies, OR the team-issued neon GREEN or PINK shirts. Those are the only neon colors we can accept.
And no running without a shirt.
The apparel order for neon t-shirts has been sent to the printer. I hope to have them back early next week.
Practice on Friday will be at 3:00, even with the half day of school. JH has no team practice, but distance runners can come to practice if you are able and we will do a 200m workout.
Today:
Junior High will do a workout of 4-8x400 with 200m jog recovery. Most returners can aim for 6x400. For new people, 4 to 6 is good.
High School is hitting the road. With a big workout yesterday, let's make it an "R" run. If there is a thunderstorm today, if at any point you hear thunder or see lightning, immediately make your way straight back to the track. Note that the out and back route on the map below goes AROUND the back of the high school. And there is a new twist if you want over 5 miles -- You'll go up the hill across from The Dream and go down Walnut.
High School This Week: (R+1, Medium Week)
Mon 3/09: Team pictures. Yay! Road run (R+1) of 2-7 miles with 4-6x striders afterwards. Barefoot drills when you get back.
Tues 3/10: Track workout. 1-2.5 sets of (2x800, 2x200). We did this on 3/07/25 and some people on 4/11/25.
Wed 3/11: Road run (R) of 2-6 miles.
Thurs 3/12: Road run (R+1) of 2-7 miles with 4-6x striders afterwards.
Fri 3/13: Track workout of 8-10x233m with the JH teams.
8x200 = 7x233m
9x200 = 8x233m
10x200 = 8x233m
11x200 = 9x233m
12x200 = 10x233m
Weekend: Long Run on your own please.
Junior High This Week: (R+1, Medium Week)
Mon 3/09: Team pictures. Yay! Road run (R+1) of 2-5 miles with 4-6x striders afterwards. I will show you "hops" before we run.
Tues 3/10: Road run (R+1)
Wed 3/11: Track workout of 4-6x400.
Thurs 3/12: Road run (R) of 2-4 miles with 4-6x striders afterwards.
Fri 3/13: Track workout for of 6-8x200 with the HS teams.
Weekend: Long Run on your own please.
Quote:
"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."
Theodore Roosevelt - "Man in the Arena" speech, Paris, April 23, 1910
If you have a Garmin or Coros GPS watch, let me know and I will ask you to join a group in your app so that I can see your training information in more detail.
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