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Hello athletes and families!

This week, we won’t have an in-person practice at Magnuson Park--instead, we have a few workouts for you to do on your own. We also have some updates for you about the rest of this open coaching period.

 

Workouts this week: do these at least 2-3 days apart from each other!

  • Mini-fartlek (speed-play): 8-10 min warm up, going straight into 20 min of 1 min hard (by feel), 1 min relaxed super easy, followed by 8-10 min cool down! 

    • “Going straight in” means: take the warm up easy and super relaxed and start straight into the 20 min (1 min hard, 1 min easy, 1 min hard...and so on) then take a break after you finish to get water or catch your breath. Once you feel recovered start your cool down! 

  • Long run: Try to get in 6-8 miles depending on what you have been doing and feel comfortable doing!  

  • Do 4-6 strides after one of your easy runs during the week as well!

 

Open coaching period: extended to Jan 23

Last week, we learned that the WIAA has extended the open coaching period to January 23, 2021. This is pretty exciting for us because it means we can work with you a little bit longer while also getting in a break before the end of the year. 
 

The post-Thanksgiving break

We are extending the break after Thanksgiving to be 3 full weeks (November 30 to December 13). This isn’t just a break from in-person practices, but a full break from (hard effort) running & workouts. We’ve been back to workouts for 8 weeks and now it’s time for some rest. 

 

So, take walks, try yoga, keep working on your glutes & core (general strength and killer core set, https://www.dropbox.com/s/jpbfor917uq8m7j/xc-routines.txt?dl=0), but no running workouts. These little things during this running break are going to be important to your strength as a runner and your ability to stay uninjured during the upcoming season! 

 

After the break…

We are still working out the details, so we will have more information for you toward the end of the Thanksgiving break about when we will get together again for in-person practices and our 3rd time trial. 

 

For now, though, we wish you good workouts this week and time & video chats with the people you love. 😀

 

Have a wonderful week!

- Coach Sara & Morgan

 

Coach emails:

Sara (dotsara@gmail.com)

Morgan (morgan@oiselle.com)

Brent (brebur@gmail.com)

Matt (mmjewett@hotmail.com)

 

Team links

Goal-setting: https://forms.gle/dBnk3ugZHb6XEzpU9

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