Team,
Happy early Valentine’s Day, everyone. Hopefully you’ve
enjoyed yet another overhyped winter storm. With school now cancelled until
Monday, we won’t be able to meet until next week as I leave for the Mercedes
Marathon in Birmingham this Friday (race is on Sunday). Starting on Monday at 2:50 p.m., we will meet every
day on the track and then carpool to Deep Creek, run on the track, or run from
the school depending on what the day calls for.
I realize a winter like this challenges everyone’s
motivation, but the fact is that if you want to be good in distance running you
have to run almost every single day. You can’t make up time on lost fitness.
You all may laugh at my goofy “motivational” texts, but the fact is my job is
to make you the best athletes you can possibly be, and I can’t do that if you’re
not running every day. Plus, I want you to find the incredible places this
sport can take you – that’s only possible if you’re in shape.
With that in mind, here’s our emergency plan of action for
the next 3 days. If nothing else, get these miles in and come into Monday’s
practice feeling a bit more like a runner, less like a hibernating bear.
Level 1 (Brand new
runner or not in shape at all)
Friday: 3-4 miles easy
Saturday: 4-5 miles easy
Sunday: 4-5 miles easy (if not against your faith)
Level 2 (Relatively
new runner or just getting in shape)
Friday: 4 miles easy
Saturday: 5-6 miles easy
Sunday: 4-5 miles easy (if not against your faith)
Levels 3-4 (You know
who you are)
Friday: 2 mile warm-up/ 20 minutes alternating 1 min fast/1
min slow/ 1 mile cool-down
Saturday: 7-8 miles easy
Sunday: 4-6 miles easy (if not against your faith)
