Summer+2011+Workout+Calendar

Off || **Mon. July 4** 25 min. || **Tues. July 5** Run with team at Hall Ranch 5 miles @ 6 pm || **Wed. July 6** 7:30 - 8:45AM Lifting at BHS 6 x 120 yards barefoot strides || **Thur. July 7** Run with team at McIntosh Lake in Longmont at 6pm. Run first mile easy, 2nd mile time trial, rest of the run easy || **Fri. July 8** 7:30 - 8:45 am Lifting at BHS, 25 min. run || **Sat. July 9** 1 mile warm up, Run: 4 x 4 min. hills (not too steep grade) this is a long gradual hill similar to hill on 6E of the Puppy Run 1 mile cool down || 45 minutes || **Mon. July 11** Off || **Tues. July 12** Run with team at Devil's Backbone 50 min. or upper loop. Whichever takes longer. || **Wed. July 13** 7:30am lifting @ BHS, 8 x 100 in grass barefooted || **Thur. July 14** Run with the team 6:00 pm at Barnes Softball Field. Every quarter-mile is marked on the trail with a column marker. 1 mile easy, 1 mile hard (varsity girls shoot for sub 7 min., varsity boys sub 6, others try for current 5K pace plus 30 sec.) Rest 3 - 5 min. until you feel rested. Repeat so you run 3 Jog 1 mile cool down || **Fri. July 15** 7:30 am lifting at BHS easy pace 30 min. || **Sat. July 16** Personal time trial 5K or race this weekend. 3.1 miles at race pace || Tempo Run - this means a hard run for 20 minutes || **Tues. July 19** Run with the team at Rabbit Mountain in Lyons. || **Wed. July 20** am lifting @ BHS, run gorilla cardio: run the loop from school to 10th St. to bike trail to 5th St. and back to school while doing 20 seconds hard/ 20 sec. easy || **Thurs. July 21** 6:00 pm Run with team at Golden Ponds in Longmont || **Fri. July 22** Lifting at BHS @ 7:30 am., easy lap at Nature Center || **Sat. July 23** Long run, easy pace for 55 min. or 6 miles ||
 * **Sunday July 3**
 * **Sun. July 10**
 * hard** one mile reps.
 * **Sun. July 17**
 * Off** || **Mon. July 18**

Off || **Monday, July 25** Go to Nature Center if possible, warm up, then, run two laps around and time yourself. Rest for 2 minutes, and repeat trying to run within 10 seconds of what you ran last time. Rest for 2 min. and repeat for a third time, cool down Basically this is 3 x 1000m w/ 2 min. rec. || **Tuesday, July 26** Meet as a team at Hall Ranch at 6:00 pm, run for 45 - 55 min., about 5 hilly miles . || **Wed. July 27** Lifting at BHS @ 7:30 am, 20 min. jog || **Thurs. July 28** Run with team at 6:00 PM at McIntosh Lake || **Friday, July 29** AM Lifting at BHS @ 7:30am, 15 min. fast || **Sat. July 30** Long run, 55 minutes or 6 miles, pick up the pace after 4 miles || off || **Mon. Aug. 1** 3 mile step down, first mile is easy (conversational pace), second mile you should have to speak between breaths but still able to talk a little, 3rd mile is race pace, you should really push the pace. || **Tues. Aug 2** Run with the team @ 6:00 pm at Devil's Backbone Long run 55-65 min. or 6 miles. || **Wed. Aug. 3** Lifting at BHS @ 7:30 am No run || **Thurs. Aug. 4** Run with team @ Barnes Softball Complex @ 6:00 pm mile warm up, 4 x 800 m with 2 min. rest. Make your first one the slowest and build from there. Varsity girls goal time for last 800 is 3:00, varsity boys is 2:40. || **Fri. Aug. 5** Lifting at BHS @ 7:30 am with a 20 min. run or swimming for 30 min.(treading water or actual swimming, not playing in the water) || **Sat. Aug. 6** Off, get ready for camp. || Camp in Estes We will run around Lake Estes about 4 miles at altitude. || **Mon. Aug. 8** Training Camp Homestead Estates || **Tues. Aug. 9** Training Camp Kruegar Rock || **Wed. Aug. 10** Lifting at 7:30am at BHS, short hill run following for those not running Wild West Relay || **Sat. Aug. 13** Long run 50 - 60 min. or 6 miles. || off || **Mon. Aug. 15** First Day of Official Practice @ BHS 3:30 pm || **Tues. Aug. 16** Meet at BHS @ 3:30 pm || **Wed. Aug. 17** Meet at BHS @ 3:30 pm || **Thurs. Aug. 18** Meet at BHS @ 3:30 pm || **Fri. Aug. 19** Meet at BHS @ 3:30 pm || **Sat. Aug. 20** ||
 * **Sun. July 24**
 * **Sun. July31**
 * **Sun. Aug. 7**
 * Day off** || **Thurs. Aug. 11** || **Fri. Aug. 12**
 * **Sun. Aug. 14**

http://www.youtube.com/watch?v=J3T_9aMMbws skip 19:30-19:50