Winter Break Workouts 2015

•Week of FINALS:  I know you will be studying BUT a good 20-30 minute run will clear your mind, relieve stress, and help keep you in shape!

•Warm up with dynamic stretch routine/ leg swings  every time you run and stretch AFTER you run.

•Dec 19: 30-40 minute run EASY

•Dec 20:  OFF

•Dec 21: 30 minutes HARD –Race Pace

•Dec 22: 20 EASY Minutes – 10 HARD

•Dec 23 30 minutes HARD –Race Pace

•Dec 24 30-40 minute run EASY

•Dec 25: OFF

•Dec 26: 30 minutes  your choice of pace

•Dec 27: OFF

•Dec 28: 30-40 minute run EASY

•Dec 29: 5 min easy, 5 min hard, 5 min break walking - Repeat 2 x

•Dec 30: 10 min EASY /10 HARD/ 10 EASY

•Dec 31: 5 min easy, 5 min hard, 5 min break walking - Repeat 2 x

•Jan 1: 30-40 minute run EASY

•Jan 2: RUN for as long as you can 30-60 MAX

•Jan 3: OFF

•Jan 4: 10 min EASY /10 HARD/ 10 EASY

•Jan 5:  Practice resumes before school at 7:15 AM

SWMS MEET RESULTS Dec 1 2015

5:58	5th	Dodds	Carson
6:16	12	Evetts	Jacob
6:13	11	Holub	Chanse
6:23	15	Howard	Nicholas
7:24	24	Letchford	Gabriel
6:03	8	Pruitt	Harris
7:09	20	Vierra	Matthew
6:08	9	Gentil	Carson
11:11	1st	de Lemos	Nathan

TIME     1.01       PLACE

6:35	12	Bullers	Caroline
5:47	5	Emery	Caroline
5:19	1	Fleener	Rebecca
knee		Knapp	Olivia
5:54	7	Letchford	Camille
5:47	4	Miller	Kathryn
6:40	13	Ngo	Hannah
8:48	34	Rosenwasser	Gabriella
5:30	2	Smith	Camille
6:00	8	Stokes	Allison
6:30	11	Tellez	Annie
7:44	20	Vierra	Margaret
12:58	1st	Skrabanek	Mary
Choir		Bommer	Alyssa

TIME                   PLACE

SOMS results Nov 23rd 2015

		Daniels	Cole
2	5:21	Dodds	Carson
12	5:49	Evetts	Jacob
DNR		Fitzpatrick	Eamonn
7	5:32	Holub	Chanse
11	5:45	Howard	Nicholas
20	6:46	Letchford	Gabriel
3	5:28	Pruitt	Harris
19	6:41	Vierra	Matthew
5	5:30	Gentil	Carson
DNR		de Lemos	Nathan

TIME                   PLACE

9	6:25	Bullers	Caroline
4	6:03	Emery	Caroline
1	5:44	Fleener	Rebecca
MIGRAINE		Imperial	Kylie
19	6:56	Knapp	Olivia
12	6:33	Letchford	Camille
8	6:10	Miller	Kathryn
13	6:37	Ngo	Hannah
34	7:55	Rosenwasser	Gabriella
2	5:50	Smith	Camille
DISNEY		Stokes	Allison
23	7:01	Tellez	Annie
18	6:51	Vierra	Margaret
11	6:32	Winn	Natalie
1st 2 loop	9:42	Skrabanek	Mary
5/2 loop	11:00	Bommer	Alyssa

TIME                   PLACE

14	5:30	Oliphant	Caleb
sick		Purvis	Nathan
6	5:10	Seeley	Noah
20	5:37	Ledet	Joseph
play		Fonseka	Scott
Hurt		Wright	Micheal
22	5:39	Hay	Nicholas
28	6:01	Shaw	Hudson
37		Ojeda	Nicholas
32	6:21	Herrero-Velarde	Daniel
NA		Smith	Collin
Hurt		Saldivar	Adam
4th 2 loop	9:40	Gauss	Sam
1st 2 loop	8:32	Jackson	William
3rd 2 loop	9:06	Kohnen	Alexander

Time                    Place

37	7:13	Altmann	Nikki
42	7:39	Basham	Haley
2	5:52	Crawford	Audrey
15	6:26	Del Aguila	Isabella
32	7:04	Evans	Kendra
18	6:39	Fu	Michelle
sick		Harper	Caroline
29	6:59	Johnson	Sarah
swim		Kim	Ki Rim
out		Raines	PK
9	6:13	Rigamonti	Sloan
16	6:30	Rincon	Carolina
22	6:50	Rupley	Melissa
7	6:04	Shea-han	Caroline
13	6:23	Shen	Annabel
40	7:19	Song	Julia
		Waltz	Isabella
3	5:55	Whipple	Rachel
3rd 2 loop	10:31	Adams	Sarah
2nd 2 loop	10:05	Carles	Paulina

TIME                   PLACE