I have heard from Mr. Bonacorsi that there are MV athletes that are showing poor pandemic safety awareness, including social distancing in the school and the parking lot, and not wearing masks. I hope that is not the distance runners–I would hate to think after nine months of being disciplined, the athletes stop being safe just because the coaches are not there to watch over you! One of the MV teams has been shut down for 10 days. C’mon, distance, let’s set an example!
During the week of April 5, we are going to have our first track practices of the season…so let’s get rolling.
We are going to start ramping back up this week. The first couple days of ‘group’ practice will be a lot of organization and less workout (partly due to lack of field space) so the distance team should front load the week a bit.
Suggested workouts:
- Monday: Let’s get some tempo. You could run the standard Palm route, but you could also make something up and try a random route through a neighborhood…warm up for one and a half to two miles, drill. Then run 18-30 minutes of easy tempo/threshold pace. This could be a straight tempo of 3-4 miles, or you could break this up into chunks (for example, run 4 or 5 minutes at threshold pace, jog one minute, and repeat until you have 20 minutes or more of total threshold–this is a Fartlek). It’s OK to run by feel. After the threshold, then four strides, then 10-20 minutes of warm down. Ten minutes of core, and also some stretching.
- Tuesday: Maintenance day, four to five miles. Let’s say Stelling Loop together counterclockwise to Jollyman Park for drills. If you are going short, head back to school on McClellan, if you are going long, head straight down Stelling to Memorial Park then back to MV. Core.
- Wednesday: Long run day. Out to Stevens Canyon, drill, then runners can group up to decide on REI, Horse-Garrods, or Matador’s Point. Don’t leave anyone behind. Enjoy! Remember to pick up the pace on the downhill on Regnart and Bubb, and a couple strides at the end to feel fast is nice. Enjoy!
- Thursday: See you at track practice!
Have a good week, give me a shout if you have questions!
