Sports Physicals

Alicia Lange at Peak Performance is again organizing two days of sports physicals for our athletes, with 50% of proceeded benefiting the Booster Club.

Dates: Wednesday and Thursday, August 4th and 5th.
Location: High School
Cost: $20
Times: 3PM-7PM

Please let all of your athletes know about this opportunity to get their sports physical completed before practices begin for the 2010-2011 school year - AND SUPPORT OUR ATHLETIC PROGRAM, by supporting the Booster Club.

If you are available to volunteer (need nurses for blood pressure checks, etc; volunteers for paperwork, money collection, etc.) please contact Alicia at alicial@peakperformpt.com

Week #7

Monday, July 12th
A– 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills


Tuesday, July 13th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills


Wednesday, July 14th – Contact Day #10 8:00 outside the Community Pool
A – 1 mile warm up; 2.5 mile fartlek ;1 mile cool down; (5.5 miles)
B – 0.5 mile warm up; 2.5 mile fartlek; 0.5 mile cool down; (3.5 miles)
C – 0.5 mile warm up; 2 mile fartlek; 0.5 mile cool down; (3 miles)

**Fartlek = Speed play. For the duration of the distance we will run at regular pace for 2:00 and the sprint for :30. Repeat until mileage is complete.

Thursday, July 15th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills


Friday, July 16th
A – 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills

Saturday, July 17th
A – 45 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (6 miles);
B – 30 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3.5 miles);
C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:00 pace (3 miles);

Sunday, July 18th
A – 55 minutes @ 7:45 pace (7 miles); 6 x 100m sprints
B – 35 minutes @ 8:00 pace (4.5 miles); 6 x 100m sprints
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills

Possible Run:
Show-Me State Games 5k/10k
Columbia, MO



Total Mileage for Week #7
A – 42.5 miles
B – 29 miles
C – 21 miles

Stan the Man

I hope that everyone enjoyed the 4th of July weekend. We sure did!

So we are beginning Week #6. It seems like the summer is going by way to fast. I hope that everyone is feeling good and seeing these runs get easier and easier, if you have any questions or concerns please send them my way. This week we have many people making it over 100 miles! Make sure you have sent me your mileage for week 5.


Week #6 –
Phase One (Base Building)

 
Monday, July 5th – Dead Period

A – 40 minutes @ 7:15-7:30 pace (5.5 miles); Plyometric Drills

B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills

C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills



Tuesday, July 6th – Dead Period

A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills

B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills

C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills

 
Wednesday, July 7th – Dead Period

A – 1 mile warm up; 5-4-3-2-1 minute runs; 1 mile cool down; (4 miles)

B – 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)

C - 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)

 

Thursday, July 8th – Dead Period

A – 45 minutes @ 7:45 pace (6 miles);  Plyometric Drills

B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills

C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills

 

Friday, July 9th– Dead Period

A – 40 minutes @ 7:15-7:30 pace (5.5 miles); Plyometric Drills

B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills

C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills

 

Possible Run:

Red, White and Green Estate Run 5k

Mexico, MO


Saturday, July 10th  -Dead Period

A – 40 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (5 miles);

B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles);

C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:30 pace (3.5 miles)

 

Sunday, July 11th Dead Period

Day OFF

 

Mileage Total
A – 32 miles

B – 23.5 miles

C - 20 miles



Thanks,

Coach Drury

cgdrury@gmail.com

eaglerunning.blogspot.com

twitter.com/eaglerunning

Happy 4th of July

I hope everyone is having a great week. Many individuals have or are close to passing over the 100 mile marker!!! Keep up the great work and continue putting those miles in.

I wanted to pass along info about an upcoming race involving the St. Louis Cardinals and Busch Stadium, it seems like a great race. It does require you to raise a certain amount of money for Cardinals Care but the race does finish inside Busch Stadium. I thought some of you might be interested. Click the link for more info:
http://stlouis.cardinals.mlb.com/stl/community/runhome6k.jsp?partnerId=ed-3770862-144898076

Have a great 4th of July weekend and remember to keep sending me your mileage.

Thanks,
Coach Drury