Team Reminders: Practice will be in the Afternoon This Week (8/26)

Hey Ladies,

Just a few quick reminders:

- Practice will be from 4-6pm this week (8/26-8/29)

- There is a Fall Sports athletes/parents/coaches meeting at Little Flower (7pm)

- Warmups are $65.00 (jacket and pants). I want to put in the order by the end of this week, so think about what size and what you want embroidered on the jackets (name, year, etc).

- Jenkingtown Running Company is having a "Track Night" at their store on the 28th, where they are offering a 20% discount on cross country training and racing sneakers. I will be getting more information on what time the store event starts soon, but wanted to give you all a heads up if you want or need to buy some quality training/racing shoes for the season.

- First meet is on Sept 4, so we are getting closer and closer, so let's continue to get in great training and represent LF well!!

Coach Mel ;-)

Off-Season Summer Training - Week 3

Hey Ladies,

Here's Week 3 of off-season training you can do to prepare for the upcoming fall sport season. The programs progress slightly so that your body can handle a little more each week.

Week of Aug 5th:

Monday: 2.5 miles 
Tuesday: 3.5 miles + Strength Circuit A
Wednesday: OFF
Thursday: 4.0 miles + Strength Circuit B
Friday: Strength Circuit A
Saturday: 2.0 miles + Strength Circuit B
Sunday: 5-6 miles (Long Run Day)

**TOTAL MILES: 17-18 Miles

STRENGTH CIRCUIT A: Rounds X # of Reps

*Do ROUND ONE of ALL the 7 Exercises listed with NO rest, when done all 7 REST for 3 MINUTES then do the SECOND ROUND. Followed by the Cooldown.

1. Squats 3x10
2. Pushups 3x 10
3. Backwards in place Lunges 3 x 10ea leg
(Carefully take a step backwards and lunge, then move the foot back into place and repeat for number of reps listed)
4. Reverse Pushups 3x 10
(go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Side Step & Squats 3x 10
(Take a step to the Right side, Squat, Take Step to the Left side, Squat. Repeat for number listed)
6. Planks 3x 30 seconds
7. Superwomans 3 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)

* Add extra Core (AB/Low Back if you like)


STRENGTH CIRCUIT B: Rounds X # of Reps

1. Squat Holds 3x30 seconds (Hold at the bottom of the Squat)
2. Pushups 3 x 10
3. Hip Bridges/Kisses 3 x 20 (Pause at the TOP and SQUEEZE the butt cheeks together)
4. Reverse Pushups 3x 10
(Go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Lunge to the Sides (Left/Right) 3x 10ea
(Take a step to the Right side then Lunge then push back into place, Take Step to the Left side, Lunge then push foot back into place)
6. Mountain Climbers with a twist 3x 25 (Right & Left switches count as ONE rep) 
7. Superwomans 3 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)

* Add extra Core (AB/Low Back if you like)

*COOLDOWN (Walk 2-5mins and stretch 5-10mins) After EACH Workouts

*TAKE WRITTEN NOTE OF HOW LONG THE MILEAGE TAKES YOU EACH DAY!

If you have any questions feel free to contact me!!

-Coach Mel