Meet in the East student lot at 8:00 a.m. tomorrow (Saturday) morning, where we will carpool down to Heritage High School, site of the famous Liberty Bell Invitational (our race next Saturday!) We will complete a long run while scouting the course and continuing onto the Highline Canal Trail.

Oh, and did we mention that Coach Andrew is bringing nearly 200 popsicles?! If you are free, we’d love for you to join us!

If any parents are willing to help drive, join us in the student lot in case we need more drivers!

Saturday’s Workout:

Those who raced at Thornton:

Recovery long run:

Level 4: 75-80 minutes

Level 3: 65-70 minutes

Level 2: 55-60 minutes

Level 1: 45-50 minutes (or if you haven’t run this long before, just run an equal distance to your longest run so far this season/summer).

Those who did NOT race at Thornton:

Progression Long Run ((About 20-30 seconds per mile faster for each step taken)

Level 4: 80-90 minutes (40/45 easy, 25/30 medium, 15 extra medium).

Level 3: 70-80 minutes (35-40 easy, 20-25 medium, 15 extra medium).

Level 2: 60-70 minutes (30-35 easy, 20 medium, 10-15 extra medium).

Level 1: 50-60 minutes (25-30 easy, 15-20 medium, 10 extra medium.

AMAZING job to all of our athletes who competed tonight! Too many PR’s to count! And a HUGE shoutout to all of our athletes and parents who weren’t racing but came to support! We love Angel Nation!