Training This Week

It's that time again! Runners should begin aerobic workouts (Easy Runs) in late August. "Easy runs" are runs done at conversational pace; that is, you should be running at a pace that will allow you to carry on a normal conversation with someone running beside you. If your pace is any harder than that, you're running too fast and will not get the full aerobic benefit of your workout. Only easy runs are to be done through Sept. 14th, with the following maximums for each age group:

• Age 8 & under -- 22 minutes
• Age 9-10 -- 25 minutes
• Age 11-12 -- 32 minutes
• Age 13-14 -- between 35 to 40 minutes

Remember, the 13-14 age group runs a cycle of four days of running followed by a day of rest; younger age groups run three days on and one off.

NOTE: Runners who are 8th grade and younger that participated at a track & field national meet and will be practicing with us are not to run again until they have had at least a 3-4 week break from organized running. It is extremely important that kids this age have a physical and emotional break from both running and racing! You will be shocked at how quickly they get back into the groove after taking a much needed break. This will allow them to come to practices prepared to have fun!

ATTENTION: Please note that all runners ages 6-14, excluding high school freshman, should not be participating in any 5K races without Coach Ramsey's approval. He does not want them to race a 5K at this point in the season. They will be allowed to run a 5K for fun or as training but should definitely not expect his blessing on racing a 5K. Racing a 5K will take too much out of them at this point in their training. Please talk to him with any questions.