Week 6 Schedule

What a marvelous week!  After I hit you all hard with tough workouts on Monday and Tuesday this past week, many of you came back on Thursday and ran some great races on Thursday against Bellevue.  On the ladies side, Stephanie had a monstrous PR of 17 seconds in the 1600m, while Denisee and Laura accompanied her with solid 7 second and 6 second PRs respectively.  Showcasing her strength, Kareena is now ranked 11th (1600m) and 10th (3200m) in KingCo in both of those races are PRs and victories in both of those races on Thursday.  On the guy’s side, 7 men ran PRs, led by Conrad Dahl’s 19 second PR in the 1600m.  Dean threw the hammer down in the last 150m of the 800m to run a 10 second PR to position himself as the 2nd fast 800m runner on the team.  Lastly, James held on for a 10 second PR in the 2 mile to improve his time to a quick 10:36 for 3200m.

This next week, "Spring Break", is a critical week for us!  This is the week we will get a leg up on our competition and put ourselves into great positioning heading into the last month of the season.  This week looks to be a hard, yet fun week with a "surprise run" thrown in for good measure.  Thanks to Erica, Brianna and others who stopped by to cheer us on last week and a special thanks to Katherine for recording splits and helping keep us coaches from losing our wits!  Remember to do all the little things this week, eat right, get sleep, drink water and most of all, enjoy your time off from school.
Quote of the Week: "Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."  -Paul Tergat, Kenyan professional marathoner

Date:	Week 6 (800m/1600m):	Week 6 (1600m/3200m):
April 4th (Monday) *Meet at BHS first, 9:00am!!! @ Paradise 9:30am	Easy: 8 miles max @ 70% MHR, BC #3, stretch (64, 56, 48 minutes)	Easy: 8 miles max @ 70% MHR, BC #3, stretch
April 5th (Tuesday) *Ice Baths @ BHS 9:00am	Interval: Dynamic Warm up, 10 min. warm up, 800m-4x400m-800-4x400m @ 90% MHR w/ half distance jog recovery, 6 x 100m, cannonball, pedestal, LC #1, stretch	Interval: Dynamic Warm up, 10 min. warm up, 1 x (1200, 1000, 800, 600, 400 @ 85% MHR ,“blast last ¼” w/ 2/3 dist. jog  recovery), 6 x 100m, cannonball, pedestal, LC #1, stretch
April 6th (Wednesday) *Yoga?? *Breakfast?? *Meet at BHS first, 9:00am @ Bridle Trails 9:30am	Long: 70/60 mins. max @ 65% MHR, stretch	Long: 80/70 mins. max @ 65% MHR, stretch
April 7th (Thursday) @ BHS	Tempo: Dynamic Warm up, 10 min. warm up, “Answer the Call”  6 x 1 min. for 30 min., BC #1, 10 min. cool down, stretch	Tempo: Dynamic Warm up, 10 min. warm up, “Answer the Call”  6 x 1 min. for 30 min., BC #1, 10 min. cool down, stretch
April 8th (Friday) *Meet at BHS first, 9:00am @ St. Edwards 9:30am	Easy: 7 miles max @ 70%  MHR, 6 x 100m, myrtal, pedestal, LC #2, stretch (56, 48, 40 minutes)	Easy: 7 miles max @ 70%  MHR, 6 x 100m, myrtal, pedestal, LC #2,  stretch
April 9th (Saturday) @ BHS	Interval: "Secret"...TBA!	Interval: "Secret"...TBA!
April 10th (Sunday) *On Your Own	Off Day	Off Day