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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.
Today:
Junior High will do a recovery road run. Do R+1, but if you have not yet reached your R goal, just do R. See the map below. 4x strides and barefoot drills afterwards.
High School will do a strength-oriented workout. Aim for two full sets of 2x800, 2x200. If it is going well, do a third "half set" of 1x800, 2x200. New people can do the first full set, then a second half set by skipping one 800m. Or if it is going well, do two full sets. We did this on 3/07/25 and some people on 4/11/25.
The goal of this workout is to certainly run the 800s hard, but then be able to change gears and run the 200s *close* to your normal 200m workout time. Think of the 800s as 3200m race pace and think of the 200s as 800m race pace/effort. This is a tough workout, but very beneficial.
We will do standing rest between 800s but a 200m jog recovery between 200s.
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+1) of 2-7 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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