I'm going to try to get to the school Sunday and wheel out some routes for you all. Lines are down for the throwing sectors, but distance is on the grass are not completely measured.
The starting line for any distance whether it be 300 400 800 or 1000 mile 2 mile is that the same spot by the fence near the concession stand is painted white on the black fence.
I shall mark distances from that line in the direction of the Cross Country course. You must run around the arrows or at least follow them. This will help you for next week training. Obviously the track is available as well.
Here are the workouts for Saturday:
ESTABLISHED SISTANCE RUNNERS
SHORT WARMUP - GET IN A REAL.LY GOOD STRETCH INCLUDING WALL
EASY 5 MILE RUN
WATER PUMPS - 2 SETS OF 10 EACH LEG
(BE CAREFUL TO KEEP KNEE STRAIGHT AND BALANCED)
ESTABLISHED SHOT PUTTERS
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY
PROBABLY YOGA
EVERYONE ELSE
ACTIVE WARMUP
3 X 300 METERS AT 80% SPEED REST 3-4 MINUTES IN BETWEEN
THEN
BODY WEIGNT CIRCUITS
Rest on Sunday or do Yoga...will copy Coach Morrissey's 30 minute yoga program to web site
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