THURSDAY - SEPTEMBER 3, 2015

Last evening I attended the League Meeting for the Cross Country coaches at Scituate High School.  Like me, the other coaches in the League are excited about the upcoming season and hopeful for their team's success.  I grow more hopeful each day.  We added 6 Freshman yesterday and another is on his way.  We have a very experienced nucleus on each team.  We have a lot of runners in the RED group ready and able to move up.  We have great leadership in our Captains.  And most importantly EVERYBODY on this year's teams has the attitude needed to accomplish great things.  On a personal note, I am already enjoying this season as much as any XC or Track season ever, and you should know it is the 50th anniversary of my High School Freshman year!

This morning I had to make a decision.  To run or not to run.  I've been running with the team each day because we have been running easy but today I hoped to conduct a workout.  In our workouts I maintain the stopwatch.  I wouldn't attempt to do what you young people do in a workout.  So if we are working out, I would have to get my run in early. My dilemma was created by the weather forecast which called heat and humidity.  After careful consideration I went for a run . . .

But today it will be somewhat of a compromise.  Today the BLACK group will warmup, and will be holding a workout.  The RED group will be running slowly another day.  NOTE:  You all must have realized that we have not warmed up on these hot days.  On these days the best warmup is slow running and we have followed that course.  With the foregoing in mind today's schedule is:

BLACK:  Warmup on the Track
                 6 X 800 on the front field
                 Stretch

RED:   3.1 Easy miles with Coach Richardson on the W-H XC Course
            Stretch
            Weight Room with Coach Moran

For the BLACK group I will make it as comfortable as possible with water/shade.  The RED group will have water available at the start, middle and finish of its run.

The goal for the BLACK group today is to build running strength and increased VO2 max.  (Cut and paste the article at the following link for an explanation.  You'll see some familiar workouts in there as well!)

 http://www.active.com/running/articles/how-to-maximize-your-vo2max-training

The goal for the RED group is sustained running for 3+ miles.  We are working toward our meet with Middleboro.  Some of you may not be ready for the distance just yet.  Today we'll get a handle on how close you are.

See you all at 2:30!