DCREW APRIL VACATION WORKOUTS

Thank you for the response and reaching out to me about practices this week.  Much appreciated.  With the tally's for the week it seems that the majority of you will only be able to make it to Tuesdays practice.  Wednesday and Thursday seems to be very sporadic with attendance so it is best to allow you to do them on your own.  With that being said we will then ONLY have one organized practice over April Vacation and that will be TUESDAY FROM NOON - 2 PM AT THE HIGH SCHOOL. 

The remainder of April Vacation you will be responsible to do these workouts on your own.  I do encourage you to call around and see who might be around to do the workouts with you.  Especially if you are one who is hard to motivate if you are on your own.  PLEASE - just don't do nothing.  We have built a great base up until this point and you want to maintain it!!  The workouts are not designed over break to be demanding, just to get out there and keep the mileage up and the conditioning to keep going for your heart, lungs, and legs.  Understand that the volume and intensity increase in May - so you want to make sure you are ready for the demand - the goal is to keep staying injury free and allowing you to enjoy the DCrew experience.  

April Vacation Workouts go Monday - Saturday.  Here is the game plan.  

Monday (4/16) / Wednesday (4/18) / Friday (4/20) - 

400/800 Meter Runners - 20 Minute Run / Milers - 30 Minute Run / 2 Milers - 45 Minute Run - STRETCH 

Tuesday (4/17) - 

  ONLY SUPERVISED DCREW WORKOUT - TRACK NOON - 2 P.M. @ HIGH SCHOOL 

 -Supervised Wokout - Run Arounds Relay Style - Groups of 3 - Find out the fun when you arrive / 4 x 100 Stride   Outs / 25 Push Ups / 50 Sit Ups / Stretch

 -IF YOU ARE UNABLE TO ATTEND ALL NEED TO DO A 40 MINUTE TEMPO RUN (2 MINUTES 30 SECONDS    SLOWER THEN RACE PACE FOLLOWED WITH A 1 MINUTE RECOVERY RUN)   / 4 x 100 Stride Outs / 25        Push Ups / 50 Sit Ups / Stretch

Thursday (4/19) & Saturday (4/21) - Cross Training (Something besides running for 45 minutes) or 45 Minutes Weight Training (Find a Gym or Body Weight Training) 

TO MAKE SURE YOU ARE HELD ACCOUNTABLE.  ON SUNDAY PLEASE SEND ME YOUR WEEKLY LOG REPORT FROM MONDAY - SATURDAY. 

Have a great Vacation Everyone and if you are around Tuesday please come join the fun. 

Any questions please reach out.