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Hello Ladies + Parents!
First and foremost, as you all know Washington State has decided to go back to lockdown mode through December 14th in response to the surge of Covid-19 cases.
Due to this change and the fact that we can only have 5 people per group from outside of a household together, we have canceled practices for the time being. We will be working with the School District and each other to figure out if there are safe options for us to meet in person again. Until we have that ironed out, we will be administering workouts through email!
If anyone from the girls to the parents have any questions or concerns, never hesitate to shoot us an email. Mine and Sara’s emails can be found on the Roosevelt athletics page, and all 4 coaches emails can be found at the bottom of this email.
GOAL:
Tentatively, we would love to have 1 more time trial at the conclusion of open coaching on Saturday December 18th. This time trial will be a full 5k and around Magnuson Park, not just the sports meadow. How conditions change over the next 4 weeks will define whether we get a third time trial.
REMINDER:
As much as we would love for you all to run together and have that experience, be cautious of who you are with and how many people you are exposed to. As athletes, we have a responsibility to ourselves, our teammates, and our families.
If you do plan to meet with other athletes on this team, aim for people in your pace groups and who you do workouts with. This will reduce the possibility of spreading COVID, as well as give you people to do these workouts with. Also, there can not be more than 5 people outside of a household. The community is still watching us and has expectations, please be considerate of those who are not a part of this team.
Captain's practices are also canceled until further notice. We have a responsibility as a team and as a community to help each other and be continuous in reducing exposure possibilities for one another.
Workouts Week 11/16-11/22:
**Please do these 2 workouts with at least 1 or 2 days between them, wherever it fits best in your schedule.
Workout 1: HILLS! 10 min warm up, 8xhill repeats, 10 min cool down.
If you can get to Magnuson, do them there! Otherwise 1:30 min up, easy jog down on any hill is fine! Make sure you are working hard when going up, staying tall, using your arms and staying strong the entire time!
Workout 2: 10 min warm up, 2 mile tempo at pace assigned on spreadsheet, 2 min standing rest, 4x200m hard with 200m easy recovery, 10 min cool down.
Please see the spreadsheet below for the paces that we would expect. If you are highlighted in yellow/do not have a time assigned, it means you did not participate in Time Trial #2! No worries! Please email Sara or I with any questions, or insert yourself with the group you believe makes the most sense!
You can do this anywhere, around Green Lake, at Magnuson, around a track...whatever works or makes the most sense for you!
Time Trial Results/Workout Paces
Please, do not ONLY do these workouts this week! If you all could run at least 4-5 days a week (3 easy, 2 workouts) that would be great! If that's feeling like too much, biking is also a great option and easy to do on the Burke-Gilman to get some cardio in outside of workouts.
Again, never hesitate to reach out! We are here to help you by email, phone, video chat, anything! Stay safe and healthy! Thank you all for being AWESOME parts of the Roosevelt XC Family!
-Coach Morgan
Contact Information:
Sara (dotsara@gmail.com)
Morgan (morgan@oiselle.com)
Brent (brebur@gmail.com)
and Matt (mmjewett@hotmail.com)
Team links:
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Goal Setting Sheet: https://forms.gle/dBnk3ugZHb6XEzpU9
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Strava group: https://www.strava.com/clubs/ridersxc
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