2nd day of track prac! Lil mileage + circuits.
Plan was for everyone to run 1.5 miles to me and then turn around, run back to the track and do some circuit work. As always happens in the beginning of the season...a new boy will join and not understand that ol' ladies can really run too. Energized by his foolishness, the boys took off at 6:30's with him. SO, did 1.5 in 6:40 pace and gleefully watched most of the team pretty much fall apart (except my top guys that went ont o run an additional 4 miles at that pace...). My rule is, you can go as fast as you want, as loong as you can sustain! I let them catch their breath until (mostly) everyone caught up and off we went again. I let them get a bit ahead to talk to the not so silly, taking it aerobic kids, and then proceeded to run them down. Went just fast enough to be annoying and push the pace, but really did not want to kill myself today. Quite fun! We talked as a team about how the lead group had EVERYONE running out of their zone for today. We all had good chuckles and we will modify tomorrow to be super easy. (Cuz I know I will pay for what I did tomorrow as well...but I won't let them know...)
4 sets of 4 different ancillary exercises with lap in between and 4 mile cool down with Angela.
(OH, and an old High School teammate totallyy face booked me last night!!! YAY!) |