Thursday, May 21st, 2020
Make it light and easy today.
JV and Varsity sprinters – Do about five minutes of dynamic stretching. Run for 10 minutes straight alternating between 1 minute easy then 30 seconds build to sprint speed.
Long Distance – Run about 15 minutes at easy pace. During the run include two pick up of speed (slightly slower than mile race pace) sections of ONE minute each.
ALL should be getting plenty of fluids during the day and stretching. A bike ride is a good cross training recovery activity!!
Wednesday, May 20th, 2020
Let’s keep focus today on staying as close to targets as you can for EVERY interval. The targets are set to give you the feel of what speed you need to hold to reach a new personal best. So the intensity is higher for the interval than normal but you have a high and full recovery time in between. Don’t cut the rest short. Use the full recovery time but do not sit down during the rest! Get water and relax.
Make sure to do the full warmup before workout to get the best results.
May 20th 2020 Independent qas workout
Tuesday, May 19th, 2020
With the hard workouts behind us it is time to reduce the volume but keep the intensity. Today, though, is a slower recovery day.
Junior Varsity – Run for 5 minutes easy coming back to where you started. Run for 10 seconds straight at a medium pace. Carry some sort of item with you so that you can drop on the ground to mark where you were at 10 seconds. Repeat this 5 times trying to get further each time. Then finish up with an easy 3 minute run.
Varsity sprinters – Run for 12 minutes straight at an easy pace. During the run pick up the pace four times for about 30 seconds each. each pickup should be slightly faster than the previous one.
Long Distance – Run at easy pace for 20 minutes. The last 3 minutes pick up the pace to your mile race pace finishing strong.
Monday, May 18th, 2020
The workout is a good medium to hard effort. Goal is to push the body a bit to get ready for a hard effort this coming weekend’s virtual meet races. We will reduce volume a bit for rest of weeks workouts. Make sure to go to Sign up Genius for your events. It will be a warm weekend so long distance runners do your events earlier in the day.
May 18th 2020 Independent qas workout
Sunday, May 17th, 2020
Looks like it will be a very RAINY day today!! Be prepared mentally and do a challenging core and strength session. (see below). If any of the exercises are too easy increase the number of repetitions.
If there is a break in the rain feel free to do an easy run of about 10 minutes to get some fresh air and loosen the legs.
May 17th 2020 Core strength and stretches
Saturday, May 16th, 2020
The effort level is medium to hard. Getting legs prepared for virtual meet next weekend.
JV workout – The workout is a little longer but focus and stick to it.
Varsity sprint workout – This practice is a down ladder. Don’t slow down at the end of the ladder. slightly increase the effort and intensity after each one.
Long Distance – This will test your endurance! The biggest mistake is to go too fast on the first one. Your legs will feel so heavy on the last one if you make that error.
May 16th 2020 Independent qas workout
Thursday, May 14th and Friday, May 15th, 2020
The goal today is to teach your body to learn race pace. The intervals are short but intensity is high. Keep consistent with intervals and resist the urge to do the first few too fast.
The long distance workout purpose is to get the legs feeling what you need to do to set a new PR mile pace. The ideal result is to have your average over all intervals AT TARGET.
Looks like the window to get in the workout before the storms is between 10:00am to 4:00pm. If you cannot get in the workout because the weather is terrible all day then don’t worry. Just get in the workout Friday. Just make sure to do a core workout Thursday if you do not get your run in. If you do get this workout in Thursday then do an easy 10 minute run and core workout Friday.
May 14th 2020 Independent qas workout
Wednesday, May 13th, 2020
Today is mostly a recovery day but with a little speed tossed in to get the legs prepared for tomorrow!
JV and Varsity sprinters – Do the normal 4 minute easy run warmup and about 10 minutes of dynamic stretching. Main Workout: Three minute continuous run: 30 seconds easy, 20 seconds hard, 30 seconds easy, 40 seconds hard, 1 minute easy. Rest 2 minutes. Repeat three times.
Long Distance – 15 minute run (Most at EASY pace). During run: First 5 minutes insert 3 pickups of 10 second sprints. Second 5 minutes insert 2 pickups of 30 seconds HARD. Last 5 minutes of run insert 3 pickups of 20 second sprints.
Tuesday, May 12th, 2020
Only two weeks until the next virtual meet. Lets keep up the effort and build upon your great performances over last weekend!
JV and Varsity sprinters – These are broken interval workouts. That means when it says to go HARD you should be pushing the pace. The rest is very generous and provides more than enough time to recover. When it says EASY then go slow but NOT a walk. I have provided a workout for those wanting to improve their 400m and 800m races. The workouts for these are listed under the Varsity workout.
Long Distance – It is a TEMPO run today. Make sure to keep your tempo run at the target pace! This workout improves your speed endurance. That means it helps you improve your ability to keep your speed in the second half of races. Don’t let the pace drop off in the last mile! You will be breathing hard near the end of this! Push through that mentally!!
May 12th 2020 Independent qas workout
Monday, May 11th, 2020
Today take time to get your legs back from the meet races over the weekend.
JV and Varsity sprint – 10 minute run picking up the pace about three times throughout the run for 30 seconds at a time.
Long Distance – 15-20 minute run. During the run pick up the pace to slightly slower than mile race pace for one minute. Do this FOUR times during the run.
This is a great day to concentrate on a solid 15-20 core strength workout. A great way to get your body’s core ready for the increasing intensity of workouts over the next two weeks.
May 11th 2020 Core strength and stretches
Friday, May 8th to Sunday, May 10th, 2020
2nd QAS/Striders Virtual Track Meet
Thursday, May 7th, 2020
This a key workout to get your legs ready for your virtual meet this weekend. Make sure to use the full recovery time.
May 7th 2020 Independent qas workout
Wednesday, May 6th, 2020
Important to be active today. Easy ten minute run or a good 20 minutes of core strength exercises.
Tuesday, May 5th, 2020
This is a medium workout to get the legs some intensity in workout but high recovery.
JV and Varsity sprinters – Concentrate on middle of interval and run HARD during this part!
Long Distance – during your interval make sure to time or track your pace during the target part of run. Do not worry about hitting target for 200m easy part of interval.
May 5th 2020 Independent qas workout
Monday, May 4th, 2020
Recovery day. Take it easy. Try to do a walk and some core exercises.
Sunday, May 3rd, 2020
Another nice day. This is an easy pace longer distance running day.
JV and Varsity Sprint – 1-2 mile run at easy pace. During your run pick up the pace to a near sprint for 20 to 30 seconds. Do this three times during the run.
Long Distance – run about 4-5 miles at an easy conversation pace. Spread out during the run about four pickups of pace. These should be about 45 seconds each and be at about 800m race pace.
Saturday, May 2nd, 2020
It is going to be an incredibly nice day today. Make sure to get your workout in EARLY in the day before the crowds gather.
May 2nd 2020 Independent qas workout
Friday, May 1st, 2020
Relax! A good day to still keep somewhat active. If you have a step tracker try to reach at least 5,000 steps. A couple walks during the day should get you there. Try to keep safe distances when going outside especially around early afternoon when many will be out.
Keep up with the core strength sessions. Send me your good workouts/links and I will post for everyone.
May 1st 2020 Core strength and stretches
Thursday, April 30th, 2020
JV and Varsity sprint group – Back to short intervals today. As usual make sure to do first set at or slower than target. Save some energy to blow away your targets on the last two sets.
Long Distance – Its all about the finish! Push very hard on that last 200m. This is what will build strength and ability to blow away your competition to the finish line! Keep to the 15 second rest in between or LESS.
April 30th 2020 Independent qas workout
Wednesday, April 29th, 2020
Good day to do an indoor core and strength workout with rain most of the day!! The stronger your core the better runner you become! If there is a break in weather or you are out of town with nice weather then also do a 10-12 minute continuous EASY PACE run with 5 pickups of pace of 40 seconds in length spread throughout the run)
April 29th Core strength and stretches
Tuesday, April 28th, 2020
Lets work on some endurance:
JV and Varsity sprint group – I want you to try and do a 2.5 mile continuous run but make sure to start out slow. If you use the trail near school: the trail is exactly one mile long from devon to bryn mawr. Start at one end and go to the other end and back again. Go halfway back again to the bridge over Peterson (the 800m mark). Try your hardest to keep running without stopping at all. If you must walk then do it only for 5 seconds and then go again. The other alternative is to break the run up into two parts of 1.25 each with a very short rest in between. Feel free to go longer but do not go past 3 miles.
Long Distance – This should be an easy pace run. That means if you do a one mile race at 6:00 per mile then do this run between 8:30 to 9:00 per mile. So add between 2:30 to 3:00 minutes on top of your fastest mile pace and run no faster than that. The last time this group did this workout the distance was April 5th and the goal was 5-6 miles. This time I want you to add 1/2 a mile longer than you ran the last time. So if you did 6 miles then do 6.5 miles today. You will feel tired during the run. Resist the urge to stop and walk. If you must, then slow the pace down for a little while.
Monday, April 27th, 2020
Yes, Sunday workout was tough. Time to recover. If you were not able to get yesterdays workout done then go ahead and complete it today.
Those of you who did Sunday workout, Congrats! Long distance runners, don’t worry too much if you were not able to hit targets on all of them. Goal was to hit about four to five and if you met all targets then we may need to adjust a little.
Relax today. Try and get a bike ride in before it rains around 3pm. An easy 10 minute run will also help to shake out the legs and would be a good recovery.
Below is the core strength and exercises. Keep up with these or if you have another one or do a routine with others on Zoom, do it today.
April 27th Core strength and stretches
Sunday, April 26th, 2020
JV and Varsity Sprinters – Your workout is made up of broken intervals. It mixes run and strength exercises. Start off trying to be within a second or so of the targets in the first few then see how much time you can take off of your targets on the second set! You will see improvements in your next virtual meet events if you push hard at the end of the runs. JV runners feel free to do the Varsity sprinter workout if you want.
Long Distance – This is a key workout timed for the virtual meet in May. The intervals are fast but there is a nice long recovery period between them. You should be able to hold the target pace for at least five reps but focus and see if you can do all EIGHT. Your recovery should be ACTIVE, that means no sitting down. Try to keep walking and sip water if needed.
April 26th 2020 Independent qas workout
Saturday, April 25th, 2020
JV and Varsity Sprinters – Try to get this in sometime during the day even though the forecast is for rain on and off during the day. Don’t let a little drizzle stop you! You can do this outside around your block if you cannot make it to a trail or track.
TIME PYRAMID
4 minute warmup at easy pace
10 seconds hard then right into 10 seconds easy jog (no walking)
20 seconds hard then right into 20 seconds easy jog (no walking)
30 seconds hard then right into 30 seconds easy jog (no walking)
40 seconds hard then right into 40 seconds easy jog (no walking)
30 seconds hard then right into 30 seconds easy jog (no walking)
20 seconds hard then right into 20 seconds easy jog (no walking)
10 seconds hard then right into 10 seconds easy jog (no walking)
4 minute cooldown
Long Distance – The forecast is for rain on and off most of the day. If you can try to squeeze in this workout (even if there is a light drizzle-it would mean not that many people would be outside!). Run FOUR miles at an Easy pace but the last mile should be fast. I have included the paces for the workout in the file below. At minimum perform the workout at the youtube link below.
April 25th 2020 long distance target
https://www.youtube.com/watch?v=UItWltVZZmE
Friday, April 24th, 2020
This day is to ease back a little. Still keep active today: 1.) 20-30 bike ride or 2.) 10-15 minute run at EASY pace.
Still keep up with your core, leg strength and stretching. These help build and keep a good base for your running.
April 24th Core strength and stretches
Thursday, April 23rd, 2020
For JV and Varsity sprinters your intervals are shorter. This doesn’t mean easy! Make sure to go HARD when the workout calls for going hard. Concentrate on your form (knees high and bring your foot down FAST and underneath your hips(not out in front of you) landing on the balls of your feet. The recovery times are longer to allow you to have quality speed.
Long Distance – Keep your effort the same for ALL four intervals. The target is tough but not impossible with the rest period. Do not take too much time between the set of 800’s and the final 200’s. The final 200’s go hard! these are meant to develop your finishing speed in races. You will be tired for these so concentrate on your form (knees high and bring your foot down FAST and underneath your hips(not out in front of you). Pretend you are running on hot coals, landing on the balls of your feet and pushing forward quick. Imagine someone behind you trying to beat you to the finish line!!
April 23rd 2020 Independent qas workout
Wednesday, April 22nd, 2020
This is a recovery day. If you can ALSO do easy pace run – (10-15 minute continuous run with 5 pickups of pace of 40 seconds in length spread throughout the run)
April 22nd Core strength and stretches
Tuesday, April 21st, 2020
Time to get back to training! JV and Varsity sprint runners stick to the targets. They will seem easy for the first two or three. The last two or three go ahead and push the pace faster than target if you feel good.
Long distance group – your set is based on effort level. Stick to the reduced effort on the way up the ladder and starting pushing the effort on the way down the ladder.
April 21st 2020 Independent qas workout
Monday, April 20th, 2020
For those who WERE able to make the virtual track meet:
Recovery day. Do a 10-15 minute easy pace run with about FIVE pickups of pace (30 seconds each at a medium to hard pace)
For those who were NOT able to make the virtual track meet:
5 minute easy pace run warmup,
30 second medium to hard pace then right into a 30 second easy jog.
Rest 40 seconds
Repeat above 10 times
4 minute easy pace run cooldown
Friday April 17th to Sunday April 19th 2020 – 1st ever QAS/Striders VIRTUAL Track Meet
THURSDAY, April 16th, 2020
Time for a final tune up before the virtual meet this weekend. There are two separate workouts: one for sprinters (200m and under) and mid to long distance runners (400m and longer). The link below has the workout and targets.
April 16th 2020 Independent qas workout
WEDNESDAY, April 15th, 2020
Even though the weather is a little cooler try to get an easy pace run of about 10-15 minutes today. Change the pace every so often for about 20 seconds at a time. The legs should be moving today so if you cannot get a run in then a bike ride will work as well. I have included your core strength exercises. A strong core is crucial to a successful runner.
April 15th Core strength and stretches
TUESDAY, April 14th, 2020
The run today is a medium level practice. Still need to push a little but saving a little for the virtual track meet this weekend. The rest is long so you will recover fairly well between intervals. I want to see a lot of push and motivation in this weekends meet/workout.
April 14th 2020 Independent qas workout
MONDAY, April 13th, 2020
This is a recovery day. Still important to do this workout!! If you can ALSO do easy pace run – (10-15 minute continuous run with 5 pickups of pace of 40 seconds in length spread throughout the run)
April 13 th Core strength and stretches
SUNDAY, April 12th, 2020
DAY OFF. Happy Easter to all!
SATURDAY, April 11th, 2020
Junior Varsity
5 minute easy pace run warmup,
30 second medium to hard pace then right into a 30 second easy jog.
Rest 40 seconds
Repeat above 10 times
4 minute easy pace run cooldown
Varsity Sprint
5 minute easy pace run warmup,
40 seconds medium to hard pace then right into a 40 second easy jog.
Rest 1:30
Repeat above 10 times
4 minute easy pace run cooldown
Long Distance – This will be a session that will test your endurance! Make sure to have a good breakfast early, at least two to three hours beforehand and plenty of water. Put the effort in as Sunday will be a rest day and Monday an easy recovery day.
April 11th 2020 Independent qas workout
FRIDAY, April 10th, 2020
Some shorter and slightly faster intervals today. Working on speed endurance. Make sure to do a cool down run after and stretching and plenty of water later in the day. Tomorrow is a longer set!
April 10th 2020 Independent qas workout
THURSDAY, April 9th, 2020
In order to be prepared for a little more challenging Friday and Saturday, today will be an easy recovery day to get the legs in running shape.
Do easy pace run – (15 minute continuous run with 5 pickups of pace of 40 seconds in length spread throughout the run)
WEDNESDAY, April 8th, 2020
REST DAY TODAY 
If you did not do your workout from yesterday make sure to get it in today before the rain arrives at 4:00-5:00pm
TUESDAY, April 7th, 2020
Be prepared for a harder workout today.
JV – shorter sprints today but stay consistent with all of them. The greyhounds will be tough. Start off slower and then pick up speed in the later ones.
Varsity sprinters – Concentrate on keeping to your targets. Do not go out to fast on your first set of 200’s. It is ok if you are a little slower than your targets for the first set. Save a bit for the last set to go faster than targets.
Long Distance – The first part of workout, the 1100m is the toughest part. Treat it as a race and put in the effort. It will be a good way to see where your training is at. Don’t worry if you do not hit the target exactly. There is still time to get there. Please send me your results from this part of the workout.
April 7th 2020 Independent qas workout
MONDAY, April 6th, 2020
For JV and varsity sprinters: Run easy (not walking) for ONE minute then pick up pace to a fast pace for ONE minute. walk 20 seconds. Repeat this FIVE times without stopping.
Long Distance – For those who did the long run yesterday today is an easy day. Do a 10 to 15 minute continuous run at an easy pace inserting in your run FOUR pickups of 30 seconds. These pickup of paces should be at a faster pace near 400m to 800m race pace (this means near sprint speed).
Also, do your core and stretch workout today.
April 6th Core strength and stretches
SUNDAY, April 5th, 2020
The workout today is all about distance and getting your body to be active for a longer amount of time but not at a high level of intensity. The purpose is to build some endurance. Remember to have a good healthy meal 2-3 hours beforehand and drink plenty of water during the day leading up to your run.
JV and Varsity sprint group – I want you to try and do a 2 mile continuous run but make sure to start out slow. If you use the trail near school: the trail is exactly one mile long from devon to bryn mawr. Start at one end and go to the other end and back again. Try your hardest to keep running without stopping at all. If you must walk then do it only for 5 seconds and then go again.
Long Distance group – Run at an EASY pace for 5-6 miles. That seems like a long way but if you slow the pace down, especially in the beginning you will be fine. If you have the opportunity try to pick a route that has a hill in it and try to incorporate the hill at least three times during your run. In addition to the ramp hill on the trail east of the school at Sauganash Park , there are three areas around here that you could use:
1.) the hill overpass on the trail at Touhy (in lincolnwood) ,
2.) the hill overpass on the bike trail off of Central avenue (see map below)
3.) here is another hill on the north branch trail that goes over Caldwell avenue:
SATURDAY, April 4th, 2020
Make sure to have an active recovery day today: a nice and easy bike ride, walk or simply a short core and strength routine. Always remember to do some stretching/foam rolling each day even if for just about 5-10 minutes. That is a small investment of time to reduce future injuries.
Tomorrow is our longer run day. Get some good rest.
FRIDAY, April 3rd, 2020
Junior Varsity –
25 second medium to hard ( you should be breathing hard) pace then right into a 25 second easy jog.
Rest 1:15
Repeat above 7 times
Varsity Sprint –
30 seconds medium to hard pace then right into a 30 second easy jog.
Rest 1:30
Repeat above 10 times
Long Distance group – Twenty one minute run. Start out with 3 minutes easy pace. Then 2 minutes at mile race pace (HARD pace), then one minute easy pace. Continue this throughout the whole run.
THURSDAY, April 2nd, 2020
For JV and Varsity sprinters this day is to work on strength and speed endurance. Concentrate on good form and consistent speed up the hills, remembering to NOT slow down near top of hill but speed up near top.
For long distance runners keep the intervals as close to target time for ALL intervals. Do not go out too fast.
April 2 2020 Thursday Indep workout
WEDNESDAY, April 1st, 2020
Day off. Good day to use a foam roller to get out any areas of stiffness in the legs. A little bit of stretching and core exercises will get you ready for the rest of the week. If you do want to get outside and run do an EASY pace run for about 10 minutes or a bike ride.
TUESDAY, March 31st, 2020
This is a harder workout day. Make sure to try and hit your targets as closely as you can. As usual make sure to let me know if your targets are too hard or too easy. That way I can adjust so you can have more effective future workouts.
If you cannot make it to the path then here is how you can mark out the distances roughly with an adult: Have the adult take a full stride. each stride is equivalent to roughly one meter. So if you are measuring out 100m then the adult needs to count out 100 strides to measure out a 100m distance.
Here is the workout:
March 31 2020 Sunday Indep workout
MONDAY, March 30th, 2020
Junior Varsity
5 minute easy pace run warmup,
20 second medium to hard pace then right into a 20 second easy jog.
Rest 30 seconds
Repeat above 10 times
4 minute easy pace run cooldown
Varsity Sprint
5 minute easy pace run warmup,
30 seconds medium to hard pace then right into a 30 second easy jog.
Rest 1:30
Repeat above 10 times
4 minute easy pace run cooldown
Long Distance
Run 20 minutes continuously at 2 minutes slower than your best mile race pace. Find a route with a hill in it (tough in Chicago area!). You can always use the trail hill at Sauganash Park. If you cannot find a hill then substitute a short interval of 1 minute at 800m race pace.
Plan your run so that you have FIVE Hill repeats. Ideally around the 5, 8, 11, 14, 17 minute marks during your run. These hill repeats (or 1:00 interval) should be at a FAST 800m race pace.
SUNDAY, March 29th, 2020
Today is a long run day. For the long distance group run at an EASY pace for about 3-3.5 miles or 30 minutes. For the last FIVE minutes of the run pick up the pace to about 80-85% effort (about 45 seconds per mile slower than your best one mile pace).
For JV and varsity sprinters: Run easy (not walking) for ONE minute then pick up pace to a fast pace for ONE minute. Repeat this FIVE times without stopping.
RESULTS of VIDEO CONTEST: Click the blue link to watch each video
Tie – 1st Quinn O’Donnell – qodonnell Receives $30 Dick Ponds Gift Card (as soon as they open up the store)
Tie – 1st Divane Dance – divane Receives $30 Dick Ponds Gift Card (as soon as they open up the store)
3rd place Colin Obstacle Course – Colin Obstacle Course 1 – Small
Congratulations to ALL who sent in a video. Here are the others who put in hard work and fun with their family:
gaffey glunz Mackie phinakelley SanRoman stanton
SATURDAY, March 28th, 2020
Since it will be raining most of the day this will be an indoor workout. I added a new strength exercise.
March 28th Core strength and stretches
FRIDAY, March 27th, 2020
This is a recovery day. Still important to do this workout!! If you can ALSO do easy pace run – (15 minute continuous run with 5 pickups of pace of 40 seconds in length spread throughout the run)
March 27th Core strength and stretches
THURSDAY, March 26th, 2020
Here is the workout for today. THe rain looks like it will arrive at around 3pm. If you do not get this workout in then switch days with Friday March 27th workout.
If there is someone doing the workout already at the 200m mark on trail then you should adjust your starting point at another part of trail. Keep a safe distance to others.
Thursday March 26th 2020 independent workout
WEDNESDAY, March 25th, 2020
Use this day to cross train. It is going to be a nice warm day. Try to go for a bike ride with the family, or a long walk. I have also included below some core strength and strengthen exercises. I have increased the sets and number of strength exercises. Make sure to do these.
March 25th Core strength and stretches
TUESDAY, March 24th, 2020
For the JV and Varsity sprint group: Make sure you do not go out too fast on the first one so you have enough energy to hit your target on the last one!!
For Long distance group: Stick to the targets on the first and second repeats!! If you do then the last one will be achievable.
Sprinters: let me know right after the workout if you are beating your targets by more than one second each time.
Feel free to send me your results from your workout.
March 24 2020 Tuesday Indep workout
Send me videos/pics from workouts or other interesting/goofy things you have done this week.
QAS Track – Quarantine Video Contest
As we talked about in the Zoom meeting here are the details on the Quarantine video contest:
Length: 15-17 seconds.
Must include one parent in the video (participating!)
Must be an exercise/athletic activity
Videos will be judged on creativity. Please submit to me by Sunday March 29th, 9am.
1st prize is $30 gift card to Dick Ponds Running store.
HAVE FUN!!
Here is an example of what we did in the Murphy house
Here is a video of what the Moira Divane has been doing:
Here is the link to the Youtube video I showed during the meeting
Monday, March 23rd, 2020
Day off. Good day to use a foam roller to get out any areas of stiffness in the legs. A little bit of stretching and core exercises will get you ready for the rest of the week.
Zoom call update tonight. Check email.
Sunday, March 22nd, 2020
Today is a long run day. For the long distance group run at an EASY pace for about three miles or 25-30 minutes. For the last four minutes of the run pick up the pace to about 80-85% effort (about 45 seconds per mile slower than your best one mile pace).
For JV and varsity sprinters: Run easy for two minutes then pick up pace to a fast pace for one minute. Repeat this four times without stopping.
SATURDAY, MARCH 21st
Today is a bit of speed endurance. Make sure to dress WARM with hat and gloves and layers. Let me know if you have any questions about the workout.
March 21 2020 Saturday Indep workout
FRIDAY, MARCH 20th, 2020
– NOTE: The current “stay at home” order for the State of Illinois does NOT mean you cannot go outside to walk or run around for exercise. It DOES mean you need to do this independently and not in groups. Keep distancing between you and others.
It is important to get fresh air and exercise so please do so and with good judgement.
THURSDAY, MARCH 19th/ FRIDAY, MARCH 20th
Looks like rain again after 10am on Thursday. Ideally get the Thursday March 19th workout below in on Thursday early AM. If not then switch the core workout for Thursday and do the run workout Friday.
REMEMBER to complete the workouts independently and within safe health guidelines during this time period.
March 19 2020 Thursday Indep workout
March 20th Friday Core strength and stretches
WEDNESDAY, MARCH 18th, 2020
A recovery day again. If you can do the core strength & exercise below AND an easy pace run – (15 minute continuous run with 5 pickups of pace of 40 seconds in length spread throughout the run). Ideally the run should be done earlier in the morning as the rain is forecasted to arrive around 10am.
Remember to use good judgement and do not meet in large groups to do workout, keeping safe distance from others.
March 18th Core strength and stretches
TUESDAY, MARCH 17th, 2020
Looks like we will see the sun for this workout! The distances are not long today. Make sure you do not go TOO hard on the first one or two repetitions. Pace yourself!!
Workout is ideally done on the trail three blocks east of the QAS school
March 17 2020 Sunday Indep workout
Monday, MARCH 16th, 2020
Today is a recovery off day. The workout today is a mix of stretching and strengthening exercises. It should only take about 20 minutes or so. If you have a foam roller make sure to use that today as well to work out any soreness/tightness in the legs. Use the foam roller on all parts of the legs!
In the file below the first page is the summary of the workout. The remaining pages are pictures/demonstrations of each of the exercises (with the exception of the knee raises and the lunges as ALL should know how to do these from practice)
March 16th Core strength and stretches
Sunday, MARCH 15th, 2020
THis is a hill workout day. Ideally this should be completed at the Touhy avenue overpass hill. In the morning I will put a marker at the bottom of the hill indicating the start and a marker at the top of the hill indicating the finish (BY 9am)
Please write down each time for your hill repeats and send to me. It can be a text or send me a pic of the sheet with the results.
If you cannot make it to this place then find a hill of about 150 meters in length. See map below.
March 15 2020 Sunday Indep workout
March 15 2020 Sunday Indep workout-Strider targets
Saturday, MARCH 14th, 2020
Workout description and targets:
March 14 2020 Saturday Indep workout
Ideally this should be done on the trail three blocks east of the school. There are markings every 100meters on the trail to guide you with the distances.
