Schedule: Practice will be Monday-Friday at 8 a.m., and we will have our long run Saturday morning at a site to be determined. Strength training at Carla Madison will take place Thursday after practice.

A Growing Team! We had our largest turnout of the summer on Monday with around 30 kids, and we’re excited to have even more people joining us as the summer continues! Coach Andrew attended a coaching clinic this past weekend in Kansas City, and the message from the best coaches and best programs in the country was simple: When a team consistently shows up together in the summer, they can do amazing things. Come join us as much as possible and share in the journey towards something special!

Thursday Breakfast Club! Come join us Thursday after practice and weight lifting at Maria Empanada on Colfax for team breakfast! Bring your own money and enjoy the fellowship of sharing a meal together!

Friday Fourth of July Themed Run! For anyone who is around on Friday, we will have a Fourth of July themed run! Wear your red, white and blue and enjoy Bomb Pops after practice!

Yoga Mats/Towels: All athletes are encouraged to bring a yoga mat or towel for post run work after each run, since the grass can get a little wet and muddy due to the City Park sprinkler system.

Training Schedule This Week:

Levels: (Level 1: First year of high school running, Level 2: Second year of high school running. Level 3: Third year of high school running. Level 4: 4th year of high school running. However, some athletes are encouraged to work at a lower level than what is indicated if they are just getting back into running or if they have an injury history).

Monday: (Mile High Trail).
10-15 minute warmup for all.
3 min on (threshold), 1 min jog.
Group 4: 4-5 sets, 4-5x 20 second strides up hill @ mile effort. (45-50 total)
Group 3: 3-4 sets, 4-5x 20 second strides up hill at mile effort. (35-40 total)
Group 2: 3-4 sets, 4-5x 20 second strides up hill @ mile effort. (30-35 total)
Group 1: 2-3 sets, 4×20 second strides up hill @ mile effort. (25-30 total). (Some kids may just need a normal run. That’s ok).

Hard day post run and weights at Carla Madison.

Tuesday: (Montview) Jumpies
4-7x 10 second hill sprints.
Maintenance run towards Montview
Group 4: 45 mins.
Group 3: 35-40 mins.
Group 2: 30-35 mins.
Group 1: 25-30 mins.

Easy day post run.

Wednesday: Towards Cheesman. (Bring spikes!)

Group 4: 45-55 minute “medium long” run. 5×20 seconds in spikes
Group 3: 35-45 “medium long” run. 5×20 seconds in spikes.
Group 2: 30-40, 5×20 seconds in spikes.
Group 1: 20-30 mins, 5×20 seconds in spikes.

Easy day post run.

Thursday: 15-20 minute warmup (Go reverse Mile High, end at Golf course hill)

8×40 second hills @ City Park Golf Course with jog back recovery (Goal pace: Make it a little farther up the hill each time). Jog recovery in 1:40ish.

Group 4: 45 minutes total running
Group 3: 35-40 minutes total
Group 2: 30-35 minutes total
Group 1: 30 minutes total.

Hard post run and weights at Carla Madison

Friday: Jumpies (17th)
Group 4: 45 mins
Group 3: 35-40 mins
Group 2: 30-35 mins
Group 1: 20-25 mins

4x speed zones on Mile High Trail near MLK statue.

Easy Post Run

Saturday: Long Run
(All: Longest run of the summer +5-10 mins).

4 strides. Easy post run.

Go Angels!

“Good things come slow, especially in distance running.” -Legendary Oregon coach and runner Bill Dellinger, who passed away last week.