AMAZING, AMAZING, AMAZING!!!! The WCS was truly amazing today. We represented! You ladies made a name for yourselves today and people will be looking for you come State.

Remember....We train for State! You are not training to peak now. We are right on track and we are still getting strong. Stick together "Sistah's" cuz we are a force to be reconed with!

I hope you all had fun today and learned what it's like to run rounds. We need strenth, power, endurance, speed, heart, dedication, grace and a good attitude.
We will be working on all of this every time we come together at practice.

I am still investing in you 100% I am looking for you all to invest 100% too. Be at every practice, be on time, give your all and give up what you must for the sake of the team.

More speed work is to come.

GREAT JOB TODAY! I'M PROUD OF YOU ALL!

LATEST RAP FOR WCS!

I'M
LOOKIN FOR A TIME
OFF A DA LINE
12 FLAT
ON THE F.A.T.
WIT YA'LL BEHIND.

SECOND HALF OF THIS AWESOME SEASON!

WCS! YOU ROCK! We need to stay united at all costs! We need to encourage eachother in a positive way, set good examples for eachother and create our "team within a team" that each one of us is proud to be part of. We need to remember that what we do and don't do; how much we give and don't give; does not only affect us as an athlete, it affects the WCS as a whole. It will affect our performances if we separate and we don't give up the "ME" for the "WE!" We need eachother to push us all through "STATE."

I really want us to all be "together" at that "STATE" meet in Pasco, whether it be in our individual events or relays. We cheer eachother on and we wish eachother well. What we do during our training enables us to not have to make excuses for poor performances later. Giving 100% to your training during the season makes it sweet when you peak. And if by chance you should fall short of your goals, you then have the satisfaction of knowing that you were beaten by someone who simply out ran you and you take that knowlege, swallow it, and it becomes the fuel of hard work and desire. WE ALL HAVE THE ABILITY TO BE CHAMPIONS!!! GO GIRLS!! GO GET IT!

SPRING BREAK WORKOUTS!!!

WCS, IF YOU WANT TO KEEP PROGRESSING THE WAY YOU HAVE BEEN, YOU BETTER STAY ON TRACK DURING SPRING BREAK AS BEST YOU CAN. HERE ARE SUGGESTED WORKOUTS. THEY ARE DEPENDENT UPON WHAT YOU HAVE AVAILABLE TO YOU WHERE EVER YOU ARE. BE CREATIVE BUT GET A WORKOUT IN.

SATURDAY OR SUNDAY GO OUT FOR A 2 MILE RUN OR FARTLEK

MONDAY (TRACK) 100/200 PEOPLE FULL WARMUP
300/250/200/150/100 (walk next
interval for recovery)

1/4 milers 2 x 500/300 @ 75% (3mr)(8-10 mrbs)

(PARK) EVERYONE 10 X LONG GRADUAL HILLS (wbr)
(GYM) EVERYONE TREADMILL OR ELYPTICAL & LIFT

TUESDAY (TRACK) EVERYONE FULL WARM UP
TEMPO ? X BOXES (FORM RUNNING ON
STRAIGHT AWAY JOG/WALK CURVE)

(PARK) EVERYONE 100m ON/100m OFF X ?
(GYM) EVERYONE TREADMILL

WEDNESDAY (TRACK) EVERYONE FULL WARMUP
4 X FLYING 30/30'S (start at the 120mark
build up for first 30m then hot for 30m)
3 x 60m IN/OUTS (build/hot/float/hot)

(PARK) SOME KIND OF SPEED CHANGE AS ABOVE

(GYM) TREADMILL/ELYPTICAL & LIFT

THURSDAY (TRACK) FULL WARMUP
*if you have blocks 4 x 20m block starts / 1 X 40 / 2X60
4 X 100m accelerations (accelerate every 20m)
Warm down with 1 lap (75 seconds) stride
1/4 milers- 2 reps of warm down

(Park) short sprints with rolling start 2 x 20m /30m/ 50m
(GYM) Jump rope (with or without a rope) 90sec jumping/60sec rest x 4
then lift

FRIDAY (TRACK) FULL WARMUP 2 x 3 x 150 @ 19-22sec (3-4mr) (10mrbs)
1/4 milers 2 x 2 x 300 @ 28-32 (3-4mr) (10mrbs) do first set with a 50 on50 off gear change so don't worry too much about times for that set.

(Park) WARMUP then long jog interspersed with 20 second sprints. Hold good form OR 50m HILL SPRINTS w/(wbr)
(GYM) FULL WARM UP

SATURDAY AND SUNDAY - YOU CHOOSE! MAKE IT LIGHT IF YOU HAVE JUST WORKED HARD, MAKE IT HARD IF YOU HAVE JUST WORKED LIGHT.

KEEP IN MIND THAT WE WANT TO STAY ON TRACK TO "REPRESENT" AT STATE THIS YEAR. WE HAVE A GOAL! WE ARE ALL A PART OF THAT!