Tuesday~
Fartlek was the word of the day. Fartlek is a Swedish word which means 'speed play.' Many years ago Swede coaches developed a training method of varying pace to help train runners. It can be very effective.

Coach Jamie talked about training. Summer endurance training is vital to a good cross country season. Threshold training is also important. Training at your aerobic threshold enables your to sustain your maximum aerobic pace for a longer period of time. The third important aspect of running needed for successful racing is sprinting -- anerobic running, which is used at the end of a race. Coach Jamie talked about coaching plans to emphasize development in these different areas of running throughout the training season, so that you can reach your 'peak performance' in mid October, when you run the races that matter most.

We broke up in groups to do a fartlek workout. Participating coaches led the sessions -- most coaches were on bikes, except for Coach Jesse, who revealed his running abilities with the B group.

After the run we did a stretch, ate energy bars with protein to help recovery and then played Ultimate Frisbee on the beach.