Wednesday, August 26, 2015

Mile times and Running Assignments

Congratulations on completing a difficult training session today! Your effort from warmup to cool down was impressive as is your dedication to Bishop Kearney Cross Country.
"You must expect great things from yourself before you can do them."
 - Michael Jordan

Please remember there is no practice Thursday or Friday this week only.  We will practice on Saturday  8/28/15 at 9am.

Running assignments - report your workouts to coach via text message!

Ian, Sean, Chris, Jack, Zoe, Alicia: 
Thursday: Warm up, stretch, run 1 mile, run 4x100 meter accelerations, cool down
Friday:  Warm up, stretch, run 2 miles, cool down
Saturday: Regular practice

Scott, Jordan, Jenna, Rose, Jackie:
Thursday: Warm up, stretch, run 30 minutes without stopping, cool down
Friday:  Warm up, stretch, run 1mile non stop, cool down
Saturday: Regular practice


Everyone:
Eat well - no fast food or junk food, limit processed food. Fresh fruit and veggies of any kind. Protein from natural sconces; lean meats, fish, eggs.
Drink well - No pop, no energy drinks (none whatsoever!). Drink water...every hour. Sports drinks are okay, too but consider mixing them with extra water or, if you use a powder mix, mix them a little lean.
Sleep well - Do your homework, summer reading and go to bed. Skip the late move, skip the evening Facebook, Instagram, Snapchat, or video games...get some extra sleep!
Stretch - every night and every morning. Mobilize "sore spots" with a tennis ball or lacrosse ball. Use a foam roller if you have one.

Contact a coach with questions.

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