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Maddy Monday Week #6
Monday 9/22 - Last night coach T sent out our weekly team emails, and he switched up our schedule a little bit. This morning, instead of running a long EPR, we ran a whistle based fartlek. We warmed up about 2 miles to LL Woods Park, and did dynamic drills. Our fartlek was based on when Coach T blew the whistle, so we started with 1 minute one 1 minute off then changed to 2 minutes on 1 minute off. After about 20 minutes of that we ran 5 x 15sec sprints with 1 minute off, then 3 minutes on 1 minute off, 2 minutes on 1 minute off and 5 x 30sec sprints with 1 minute off to finish the fartlek. When we got back to the track I CHUGGED a bottle of Gatorade then felt like I was going to throw up for about an hour. We stretched and Coach T talked for a little while, then we went inside to get ready for the school day. At Pm practice we had weights, drills, and core then ran 5 miles to reach our mileage goal for the day.
Total miles: 15
Tuesday 9/23 - This morning, since it was a recovery run, we didn't warm up, we just went right into
the run. This helped us get to study hall earlier, and gave us more time to get ready, which was nice. We ran our recovery run on the median of Morriss Rd. so that we could stay on grass for the entire run. We started the run at 7:20 pace with 11 girls, then at the end of our 6 miles we were going 6:40 pace with 8 girls. After we finished we ran 4 x 150 meter strides across the football field, then stretched. At study hall Coach T gathered all of the athletes running at McNiel to talk about the race a little bit and answer some questions about the trip. I think that our girls varsity team is really excited about this race because we've been waiting to race for so long now, and its hard to be working out and not getting any results back so we cant see how our hard work is paying off, but it'll be worth it and I think we all know that.
Total miles: 6.5
Wednesday 9/24 - This morning we had a long EPR run, we warmed up with 1 mile and drills then started our run. For our long run we had 7 girls all together for 10 miles starting at 7:15 pace and ending at 6:20, so we were all really pleased with the workout. When we got back to the track we ran 4 x 150 meter strides across the football field and stretching. This afternoon at PM practice we had weights, core, and a 3 mile PM run for everyone who needed a little bit more mileage for the day.
Total miles: 14.5
Thursday 9/25- This morning we had an easy run to recover from the long EPR run yesterday. Varsity girls ran 6 miles at 7:20 pace, then once we got back to the track we ran 6 x 150 meter strides, and stretched.
Total miles: 6.5
Friday 9/26 - Everyones favorite day... Tempo day. What better way to start my day off, than by waking up at 6:46 for 6:45 practice, but I did make it to practice in 10 minutes (record time). To warm up for the tempo we ran a mile, did dynamic drills, then had 5 minutes to re-tie our shoes/stretch. For our 5k tempo we had 7 girls all together through 2 miles at 5:55 pace. Then we finished the last mile as fast as we could, most of us stayed together through the finish. After we finished and caught our breathe we ran 6 x 200 meter slow interval with a 200 meter jog in between, a 1 mile cool down, and stretching. Then we got to go inside and take an ice bath which was very much needed at the end of that workout! After school we had senior photos for our yearbook cross country page.
Total miles: 5.5
Saturday 9/27 - Today my team raced at the Lovejoy invitational cross country meet. Our varsity girls
did not race, so instead we ran a 6 mile recovery run on the cross course before the races started. It's fun going out there to cheer on everyone but it stinks not getting to race, next weekend at McNeil will be our second and last race of the season before district, and everyone is super excited!
Total miles: 6
Sunday 9/27 - This morning I ran a little shake out run to get my legs loosened up for tomorrows workout. I also went to a strength workout, at this workout we focus on core and general strength that runners need. The rest of the day I watched the Cowboys game :( and hung out with my family. Also shout out to the Jandal Squad!!!
Total miles: 3