Its been a few weeks since our cross country season ended so now is the time to start building up your running and getting ready for our winter workouts.

The winter is the foundation of spring success. The more consistent you can be between now and the start of the season the more impressive your track season will be. We are going to be building fitness so that when we start the spring season - you are already fit and ready to run fast.

This week - November 16th to the 22nd - i want you to run without the constraint of a watch - Just run based on how you are feeling. In your head you will have a good idea on how far you are running and how fast. These runs should be relaxed, you should be able to talk, and you should feel that you can do more. Run every other day - Monday, Wednesday, Friday, Sunday. Run with other people so you can talk and control your pace.

Some of these runs will be 15 to 20 minutes and other may be 40 or more. IT doesn't really matter how far, just start the process of being consistent.

We will do two weeks of easy running and our first team workout will be in the first week of December.

Cheers

Ian