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For training follow the codes to message Coach Navalance: Knavalance@frhsd.com
For training follow the codes to message Coach Navalance: Knavalance@frhsd.com
Join remind: fthsxc26
Google classroom: dyl6xjv
Top 5 Approaches to summer training
Run how you feel: Everyday is different humidity / activity level the day before / food / sleep / hydration
Adjust pace accordingly: a run at 7 am will not be the same effort at the same pace as1 pm in 95 degrees.
Take care of yourself: If you need a day off, take it. Learn the difference between injury and soreness (YOU WILL BE SORE)
Do the little things:
Hydrate: 120 oz of water at least (13 cups + 1 cup every 20 mins of exercise mix in electrolytes sodium and potassium)
Sleep: Teenagers need 8-10 hours of sleep per night. That is for NORMAL teens. You are doing more than the average try to get close to 9 if possible
Foam roll / stretch: If something is tight foam roll it out and stretch. Be careful to not OVER stretch hamstring or achilles tendons.
Do have fun!!! Remember summer is a time to relax and take a break. I hope running is something you learn to love and enjoy. Enjoy the process knowing in September it will be worth every step in the end.
Practice schedule *listed on schedule*
Practices will not be mandatory until August 17th but is highly encouraged
Remind messages will be sent out in case of changes (weather / location)
July: Practices 3 days a week Monday - Thursday - Saturday
July: 6th -10th
6th / 13th Monday: @ MJT (Jackson Mills soccer fields) 7:00 am
9th / 16th Thursday: @ FTHS 7:00 am
11th (on own) /18th Saturday: @ Holmdel park (Main entrance) 7:30 am
July: 20st -aug 1st
20th Monday: MJT (Jackson Mills soccer fields) - 7:00 am
24th / 30th Thursday: @ MJT (Jackson Mills soccer fields) - 7:00 am
26th Saturday: @ Holmdel Park - 7:30 am
WEEK OF 27TH -AUGUST 2ND ON OWN WILL BE AWAY
August: Practices 3 days a Monday - Thursday - Saturday
August: 1st - 15th
2nd / 9th Saturday: @ Manasquan Res (Main entrance) - 7:00 am
7th / 14th Thursday: @ MJT (Jackson Mills soccer fields) - 7:00 am
9th / 16th Saturday: @ Holmdel park - 7:30 am
August: 17th - 30th OFFICIAL PRACTICE 6 days
18th / 25th Monday: @ FTHS - 7:00 am
19th / 26th Tuesday: @ FTHS - 7:00 am
20th / 27th Wednesday: on your own
21st / 28th Thursday: @ FTHS - 7:00 am
22nd / 29th Friday: @ MJT (Jackson Mills soccer fields)
23rd Saturday: @ Manasquan Res (Main entrance) - 7:00 am (30th on own)
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