Pics and December Training Info

Hi All.

First: here is what David Madril has to say about his Flickr photos:

I’ve just checked both Flickr and Shutterfly photos I’ve posted and have found that I can in fact print photos from Flickr but cannot
do so with Shutterfly without registering into it and I’m assuming a cost. Anyone wishing to print a photo they like from my Flickr
account can easily do so and they certainly have my permission.I enjoy what I do so I don’t wish any proprietary rights to any of them as it’s for the kids anyway.

Second: From Coach May
December Training–

While all formal coaching (presence and specific instructions) will be on hold for December, your personal running routine is encouraged.

—  All runners who worked through the cross country season as a Level 1 or Level 2 runner are encouraged to build towards a weekly habit of 4 runs per week.  That can be accomplished by progressing from twice in one week, to three times the following, and then four times the week after that.  Another strategy would be to simply start with 4 days a week and simply stick to the task.  Each week should include:  (1) long run, 30-40 minutes.  (1-2) easy pace, shorter runs, 12-15 minutes, and (1-2) moderate pace, 20 minutes.

—  It is also a good idea to begin the habit of restarting some core strength training, (1-2) times per week.

—  All runners who worked through the cross country season as a Level 3 or Level 4 runner are encouraged to build towards a weekly habit of 5 runs per week.  That can be accomplished by progressing from twice in one week, to three times the following, and then four times the week after that.  Another strategy would be to simply start with 5 days a week and simply stick to the task.  Each week should include:  (1) long run, 40-50 minutes.  (1-2) easy pace, shorter runs, 18-25 minutes, and (1-2) moderate pace, 30 minutes.
—  It is also a good idea to begin the habit of restarting some core strength training, (1-2) times per week.

Please call or email Coach May if specific questions come to mind.   582-9189  or  clint.may@bsd7.org

Have a wonderful holiday season.  We look forward to meeting back up with everyone in January.

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Posted on December 10, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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