Upcoming Week's Schedule 9/5-9/11

MY GOAL THIS WEEK: ___________________________________________
Pick a goal that is realistic and measurable. Getting up early is not measurable. You need to say, "I will be out of bed by 7am without my mother reminding me." This is measurable and a great goal.

HEALTH TIP: Drink at least one cup of chocolate milk this week. It is the perfect mixture of carbs and proteins and great for muscle recovery.

CORE WORK: You should be doing crunches and pushups everyday. We will be having a Nestle's Crunch (crunch) contest and 7Up (pushup) contest in the upcoming weeks. The best way to get ready would be to do as many crunches and pushups as you can in 1 minute everyday.

WHAT I'M LOOKING FOR THIS WEEK: We are a few weeks into the season now and if you have been practicing self-discipline then you have been at practice and have followed the schedule on your own. Therefore, there should be no-one walking in any group except group 6. I want to encourage you that if you get a cramp or side stictch you can slow down while continuing, but you don't need to stop and walk. Set your goal high and you will achieve it.

GREAT PROGRESS: There were several of you who did a great job last week, but a few really stand out as giving a 100% effort. I want to tell you I'm proud of you in case I didn't get to say it at practice. Thanks to John Nanney, Kendra Sanders, Emilee Holder, Nathan Baggett, Shanda Martin, and Chow Moeller. Keep up the Great work!

Sunday (9/5) -- rest

Monday (9/6) -- NO practice held in Saltillo due to Labor Day -- steady long run
Group 1 -- 8 miles
Group 2 -- 4 miles
Group 3 -- 3 miles
Group 4 -- 3 miles
Group 5 -- 4 miles
Group 6 -- 25 minutes run/walk

Tuesday (9/7) -- NA Sportsplex 4 pm (speedwork)
Group 1 -- 4x200/90 sec. rec. + 4x1 mile/60 sec. rec.
Group 2 -- 3x1 mile/60 sec. rec. + 4x200/90 sec. rec.
Group 3 -- 3 miles fartlek
Group 4 -- 3 miles
Group 5 -- 3 miles fartlek
Group 6 -- 25 minutes run/walk

Wednesday (9/8) -- easy
Group 1 -- 3 miles
Group 2 -- 3 miles
Group 3, 4, 5, 6 -- off

Thursday (9/9) -- Ballard Park 4 pm (medium)
Group 1 -- 5 miles
Group 2 -- 4 miles
Group 3 -- 4 miles
Group 4 -- 3 miles
Group 5 -- 3 miles
Group 6 -- 25 minutes run/walk

Friday (9/10)
Group 1 -- 3 miles
Groups 2, 3, 4, 5, 6 -- off

Saturday (9/11)
Sherman Day 5K. Race starts at 8am. If not racing, run for 30 minutes.