Listen to what Vick has to say when asked if his team has the talent .... Talent isn't enough.  His team needs a GUT-CHECK.  What is gut check???? (start at 3:30)

Monday 8.21: Double

AM: 2-3 miles easy, 4-8 strides w/ 100m jog between. (2.5 - 4 miles)

PM: Hill Repeats
2 miles up, 2 sets 3x250m hill (3:00 jog) OR 2 sets 4x300m hill (4:00 jog), 2 miles down. (6-7.5 miles)

Sunday 8/21: Easy Run

35-50 minutes drills and strides.  Long run coming later this week as a team.

(4.5 - 8 miles)

Camp Week

Monday
8am: short easy run, drills & strides
10am: History of THE TEAM
6pm: Workout

Tuesday
8am: short easy run, drills & strides
10am: The Monster in the Closet
6pm: Workout
Wednesday
8am: short easy run, drills & strides
10am: Racing: The Mental Game
6pm: Workout

Thursday
8am: short easy run, drills & strides
11am: Team Meetings w/ Mr. Flynn.  Sit together - in front.
6pm: Workout
Friday
8am: Long Run
10am: Schedules/"The Plan"/Goal Setting
6pm: Team dinner

Friday 8/19: "HILLS"

warm-up
Groups 1 - 5 x stairs & 300m loop
Group 2 - 4 x stairs & 300m loop
2 miles down

Group 1 - 4
Group 2 - 3.5

Thursday: Lightning Show

Men - You made the best of a bad situation today. Log it as 2 miles, plus anything else you got in on your own for the day.

warm-up
drills
12-16 x short strides inside
plyos
push-ups
wall-sits CHAMPION: Austin Lin!!! Runner-up: Big Mak, Bronze: Stephen Lin
Cool-down

"Never waste a day" - John LiPuma

Wednesday 8.17: Distance & Speed

Today we broke into three groups and went for 40 or 50 minutes, then added 12-16 strides for speed work.  AJ Reichert stopped by practice today - he was one of our ALL-TIME TOUGHEST KNIGHTS!!!  AJ was our 2nd man at the State Meet in 2006 as a sophmore running in his first season.  How many do we have now hungry to "over-acheive" like AJ????

Group 1 - 9.5 miles
Group 2 - 8-8.5 miles
Group 3 - 5.5 miles

Tomorrow: Hills ....