Ladies,

Nice job yesterday. Although 3rd place is not as high as 1st place, we pulled together and hung together as a team.  Had we not done so, even 3rd could have been out of the picture.  We'll chat about the highs (quite a few!!!) and the lows at team meeting on Tuesday.

Unfortunately, given the time of our return last evening and the fact that some were not on the bus, not all of you got the word about the next 2-3 days.  Here's the scoop:

1.       No practice today (obviously)

2.       Tomorrow (Sunday), you NEED to do some running because......

3.       There will be NO practice on Monday (numerous reasons, not the least of which is the need for legs -- and bodies -- to rest a bit more)

As for what type and intensity of running you might do on Sunday,

Distance:

·  2-3 miles of easy running, throwing in a surge or two (perhaps every 2-3 minutes) if you feel the spirit

·  find a soft surface and do some 10-12 striders @ +/- 75%, with 15 sec. rest after each

·  lots of stretching afterwards

Sprints/Jumps:

·  5-8 minutes of easy running

·  double dynamic drills @ 40-50 meters

·  pyramid @ 5 (double top) @ 50 meters @ +/- 75%, with 15sec. rest after each BUT 1 full minute at top before descending

·  lots of stretching

We really do want you to take Monday OFF running, though you may bike if possible BUT nothing hard.

Enjoy the respite; rest; heal; and let's get fired up for next week's meet!!!!

PS: I'll have results posted tomorrow.

G