Day 2: 800s Were . . . Well, 800s

Today was tough.  But we can thank God that the weather was cooperative.  Our varsity boys ran 8x800s.  That's 4 miles of speed work.  So, we ran a 10 min. pre-warmup (about 1 mile +), a 30 min. warm-up (4 miles), 4 miles of speed work, a 2 mile easy run after to recover, then 5x100s (about 1/4 mile) then our cool down (15 min. of very slow recovery running) of probably 1 mile.  For the varsity boys, that's 12.25 miles today.  Then tonight's 20 min. run will be another 3 or so.  So 15 miles.  That's a day!  All other runners can drop a few miles off here and there based on less speedwork and warmup time.  Best guess = jr. high girls still did 8-9 miles today.  WOW.

We are coming together!  I saw much.  Several things to point out: 1. Many runners, after having completed their own work, went and ran with teammates.  That is leadership.  It is not really a coach-able trait.  It is something you are born with or consciously choose to make yourself into.  I am very proud of all who step up and help in this way.  2. Injuries vs. soreness--Always ice, drink chocolate milk (if you can) after practice, and do your Danielle Stretches.  You have to be diligent to prevent injury.  Soreness is acceptable because it means you worked hard.  Injury is where we have to stop and evaluate the best route to recovery.  Let your coaches and trainers help you figure out the difference.  3. We say goodbye to Mackinzie.  Mack--you are one of us.  4. I'm sure there's more that I can't think of because I'm busy.

All paperwork is due tomorrow.  All of it.  Parent meeting at 7:30pm at SES pavilion.

400s are tomorrow.  I can't wait.