We had a beautiful morning for a run and a great SPARTAN group of participants.
Female 0-9 winners
Male 0-9 winners
Female 10-14 winners
Male 10-14 winners
Female 15-19 winners
Overall Male Finisher -- Way to go Forrest!!Great opening race for Team Spartan!
WEEKLY INFO:
Mail in Sherman 5K forms by Sept. 2 to receive discount. Email Roan Johnson with participants for Saltillo XC meet by Aug. 29. We will have male and female varsity and junior varsity teams participating in this event. It is a great spectator sport for those who do not have runners in these categories, so come out and cheer on your fellow Spartans!!
Aug. 29 -- Sept. 4 Workout schedule
Sunday (8/29) -- OFF
Monday (8/30) -- long steady run as follows (optional practice location 4 pm Saltillo City Park)
Group 1 -- 7 miles (+100 crunches x 2 sets +50 pushups x 2 sets)
Group 2 -- 4 miles (+50 crunches x 2 sets + 25 pushups x 2 sets)
Group 3, 4 -- 3 miles (+20 crunches + 10 pushups)
Group 5 -- 4 miles (+20 crunches x 2 sets + 10 pushups x 3 sets)
Group 6 -- 20 minutes run/walk (+10 crunches +10 pushups)
Tuesday (8/31) -- speed work at New Albany High School Track at 4 pm
Group 1 -- anaerobic threshold
Group 2 -- 3x1 mile/60 sec. recovery +4x200/90 sec. recovery
Group 3 -- 3 miles (Team Captain for the day - Margaret Chunn)
Group 4 -- 3 miles (Timer + Motivator Ms. Erica Young)
Group 5 -- 1 mile + 4x200/2 min. recovery + 1 mile (Team Captain-- John Parker Mims)
Group 6 -- 20 minutes run/walk (Timer + Motivator Ms. Julie McAfee
Wednesday (9/1) -- easier than Tuesday's speedwork but not too easy (on your own)
Group 1 -- 3 miles (+100 crunches x 2 sets +50 pushups x 2 sets)
Group 2 -- 3 miles (+50 crunches x 2 sets +25 pushups x 2 sets)
Group 3 -- 3 miles (+20 crunches +10 pushups)
Group 4 -- 2 miles (+20 crunches +10 pushups)
Group 5 -- 3 miles (+20 crunches x 2 sets +10 pushups x 3 sets)
Group 6 -- 20 minutes run/walk (+10 crunches +10 pushups)
Thursday (9/2) -- Fartlek and hillwork at Ballard Park at 4 pm
Group 1 -- 6 miles + 6 hills (Partner work with group 3)
Group 2 -- 6 miles + 4 hills (Partner work with group 3)
Group 3 -- 4 miles + 3 hills (Partner work with groups 1 & 2)
Group 4 -- 3 miles + 2 hills (Timer + Motivator Ms. Erica)(Partner work with group 5)
Group 5 -- 4 miles + 3 hills (Partner work with group 4)
Group 6 -- 20 minutes run/walk + 2 hills (Timer + Motivator Ms. Julie McAfee)
Friday (9/3) -- Rest day for everyone except group 1 runs 3 miles
Saturday (9/4) -- Long run followed by strides (on your own)
Group 1 -- 6 miles + 6 strides (see below for instructions)
Group 2 -- 5 miles + 5 strides (see below for instructions)
Group 3, 4, 5 -- 3 miles + 3 strides (see below for instructions)
Group 6 -- 20 minutes run/walk
Striders -- start with 30 seconds then decrease by 5 seconds each time with a 30 second rest between each
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