We’ve had a great turnout so far this summer, and we’re looking forward to having even more people together in the coming weeks! It’s pretty simple: The more you show up, the better you’ll become. So proud of all of you who have already been putting in the work! At this point, all grade levels are welcome at all practices (though we may encourage freshmen to take a day off on Wednesdays).

Practice will continue at 8:00 a.m. near the Thatcher statue in City Park this week Monday-Friday. Stay tuned for a Saturday practice plan.

Ferritin Testing: We highly encourage all of our athletes to have their ferritin levels checked as soon as possible. Low ferritin levels are more common than you’d realize, and low ferritin levels can lead to low energy levels, underperformance, poor recovery, and increased injury risk. Levels below 50 have been known to negatively affect performance. Here is a slideshow to help you educate yourself on the effects of ferritin on runners and possible ways to increase ferritin levels.

Testing can be done at your doctor’s office, or it can be done at places like Ulta Labs. Now is the best time to get tested, because if you/your child is low, they have time to increase their levels before the official start of the season. Reach out to the coaches if you have any questions!

Training Plan for this week:

Group 4= 4th year of high school running with no injury history, Group 3 = 3rd year of high school running with no injury history, Group 2 = 2nd year of high school running with no injury history, Group 1 = First year of high school running.

If you have an injury history or are just now starting to train, we will start you off at a lower group than what is indicated above. These are general guidelines, but we will always try to individualize training for what is best for each athlete.

Monday: All on Mile High Loop
10-15 minute warmup
Group 4: 10-15x 1 min at threshold, 1 min jog (Regroup on jog between each). 45-50 total volume.
Group 3: 10x 1 min at threshold, 1 min jog. 35-40 total volume.
Group 1&2: 5-10 by 1 min at threshold, 1 min jog. Group 2: 30-35 total volume. Group 1: 30 total volume.

All end with 4×30 seconds “on,” 1 min jog.

Strength Training @ Carla Madison after.

Tuesday: Jumpies
(Route towards Manuel?)
Group 4: 45-50 + 6x 10 second hill sprints.

Group 3: 35 + 6x 10 second hill sprints.

Group 2: 30 + 6×10 second hill sprints

Group 1: 20-25 + 5-6x 10 second hill sprints

Wednesday: (South)
Group 4: 40-45 + 4×20 second strides (Wear spikes)

Group 3: 30-35+ 4×20 second strides (Wear spikes)

Group 2: 25-30 + 4×20 second strides (Wear spikes)

Group 1: 20-25+ 4×20 second strides (Wear spikes)

Thursday: Kenyan Diagonals on meadow. (Only for those who are ready).

All: 10-15 minute warmup with final 2 minutes of warmup at threshold.

Group 4: Up to 15 mins

Group 3: 10-15 mins

Group 2: 5-10 mins

Group 1: 5-10 mins

Cooldown: Whatever it takes to get to final volume:

Group 4: 45-50 total for the day
Group 3: 35ish total for the day
Group 2: 30-35 total for the day
Group 1: 25-30 total for the day

Strength Training @ Carla Madison after

Friday: Jumpies

(Senior’s choice. Go together)

Group 4: 40 + 5-6×20 second Zoo/Lake hills

Group 3: 30-35 + 5-6×20 Zoo/Lake hills

Group 2: 25-30 + 5-6×20 Zoo/Lake hills

Group 1: 20 + 5-6x 20 Zoo/Lake hills

Saturday: Long run

Group 4: Plus 5 minutes of longest run of summer) + 4 Strides

Group 3: +5-10 minutes of longest run of summer +4 strides

Group 2: +5-10 minutes of longest run of summer + 4 strides

Group 1: 30-40 mins +4 strides

Go Angels!