For tomorrow:
2 X mile with 5 min @ tempo pace. full rest. 1 X mile fast.
BRING YOUR FLATS, WATER AND YOUR WATCHES.
For this week:
in addition, try to spend a little extra time with your feet up. (ie- lying down for one hour a day while you study instead of sitting up.)
Have the discipline to say goodnight to your friends and head home at 9 - 9:30PM instead of 11...12...? Just remember all your teammates doing the same.
HYDRATION - Day of and day before the race are very important, but being sure to drink through out the week can enhance your race performance.
Drink a tall glass or large bottle at least 3 times a day (in addition to what you drink during meals) Drink one at breakfast, one at noon, a bit before practice
and a full one immediately after practice.
NUTRITION - Main rule, don't make nay drastic changes. If you're body is accustomed to eating certain foods, keep eating them.
Even if your eating habits have been bad, its better to add a few better foods in exchange for some of the junk food than to shock your body with
an entirely new diet.
STRETCHING - Take the extra time left over from the shorter workouts to stretch more. Hold your stretches a little bit further for a little bit longer. Do this daily, not just a bunch on Friday
and Saturday.
DON'T GET SICK!!! - weather is getting colder and the flu will start racing through campus. wash your hands 4 or 5 times a day. Try to remember to avoid touching your face and rubbing your eyes.
If you find yourself hanging out with someone who sounds like they are coughing up a lung, flee. Run away. You can count it as weekly mileage. Invest in a little bottle of hand sanitizer and keep it with you.
$.79 is well worth a good end result of the ten or eleven THOUSAND miles you've run as a team since June.
I'm proud of how far we've come. And very excited about the way you raced last Thursday. Race in a pack that tight on Saturday and we'll go on to the next round.
See you all tomorrow.
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