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Week 4
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Mon. July 2
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Captains’
Practice: BOCC 8:00am – 9:15am
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Beginners:
Run 8/ Walk 2 x 3
Year
2: 3-4 mi
Year
3+: 4-6mi (easy)
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Lv
1: 16 p-ups, 26 crunches, plank 30 sec x2
Lv
2: 16 p-ups, crunches, superman, flutter kick, boat x 30 sec each x2
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Tues. July 3
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Oregon Pool: 12:00 – 1:00 (cost: $1:50)
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30
min swim OR
Bike 6-8 mi at aerobic pace at home or run
1-3mi
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See Monday
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Wed. July 4
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NO
PRACTICE:
RUN
AT HOME
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Beginners:
Run 8/ Walk 2 x 3
Year
2: 3-4 mi
Year
3+: 4-6mi (1-2 mi threshold- 85%)
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See
Monday
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Thurs. July 5
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Oregon Pool: 12:00 – 1:00 (cost: $1:50)
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30
min swim OR
Bike 6-8 mi at aerobic pace at home or run
1-3mi
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See Monday
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Fri.
July 6
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Run
at home
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Beginners:
Run 8/ Walk 2 x 3
Year
2: 3-4 mi
Year
3+: 4-6mi (easy)
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See
Monday
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Sat. July 7
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Run at home
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Beginners:
Run 8/ Walk 2 x 3
Year
2: 3-4 mi
Year
3+: 4-6mi (2-3 mi threshold- 85%)
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See Monday
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Sun. July 8
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REST
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St. Ambrose Academy Cross Country
Sunday, July 1, 2012
Week Four Workouts
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Captain's practice was good!!!!!!
ReplyDeleteBut barely anyone was there today :(
just wondering if you have any suggestions for trying to beat the heat.
ReplyDeleteKate
1.Drink lots of water. If you're thirsty, it means you should have drunk before that, not that that is when you should be drinking.
ReplyDelete2.Run early in the morning or later at night (perhaps 8:00), it's cooler then, and tends to feel better.
3.Wear lighter clothes, by which I mean dry-wick clothing, which tends to be light and makes sweat evaporate faster.
4.Don't let it get to your head. Just because its hot outside doesn't mean you can't run well. That's a mental wall you'll need to get over.
5.When you are drinking so much water, you need salt to regulate it. Thus pretzels make a great food on such days as these.
I hope this helps. =)
In Christ,
Heather