YESTERDAY, TODAY, and TOMORROW

Yesterday. We already discussed the #'s from yesterday's meet along with what those numbers mean and what they may not mean. But what I want to do here is to thank those team members who served as course guides during the race and helped setting-up and tearing down our course markings, moving equipment, shuttling athletes, etc. A meet is difficult to put on and your contributions helped make it a snap. "Many hands make for little work." From the entire coaching staff--thanks!

Today. Awesome job during today's workout. The vast majority of you seemed to be hitting your numbers while not exceeding the allowed rest interval. That takes perseverance, attention to detail, and physical courage. Nice job! Some of you were really hauling--remember that was not the goal of today's workout. Today was not a "repetition session" it was an "interval session." The two workouts tax separate energy sources and have different goals. Today was supposed to be a moderately challenging workout that left you feeling up, NOT wiped-out. The numbers are geared off of your three mile racing ability. If you feel the need to go faster... do it in a race. That's what counts. More on that another time.
We'll be refining your goal times incrementally throughout the season, so move through them with progression. Don't try to do it all at once. Plenty of time for that in future weeks.

Tomorrow. We're going long. Long and fairly comfortably. Many of you will be instructed to go out 30 minutes, turn around, and head back to the start. Several of you will run the entire Lake Young's loop. That's 15 kilometers (about 9.3 miles). I want your first two miles to be your slowest miles. That's right... your slowest miles. Gradually (very gradually) pick it up from there and run each mile successively faster (about 5 to no more than 15 seconds per mile). You should finish your 8th mile about a minute to a minute and a half slower than your three mile race pace. I refer to this as a cut-down session. Use the very last 1/2 mile of the run to taper-off comfortably. Enjoy the run and establish a baseline time for yourself on this course. Those of you who ran this a couple of weeks ago will really appreciate the temperature change!

Lastly-- a special thanks to the Kraft and Selvar families for welcoming us to their homes and feeding us so well that we need to buy larger uniforms :-)
Have a great weekend! Run comfortably on either Saturday or Sunday for about 30 minutes and take the other day completely off.