Summer Conditioning for Week of 8/1 to 8/7

One week down, 3 more to go until the start of the 2016 season!  Keep up the good work.  Keep challenging yourself and keep planting the seeds for a great xc season!  

It is also time to start scheduling your physical so you are ready for the start of the season.  It is also highly recommended to get a full blood work up including getting your ferritin checked.  Many distance runners tend to have low ferritin without knowing it.  This can affect your performance and overall health.

I will post the date and time for fall sports clearance night when it becomes known.  

Returning athletes are organizing practice this week.  They will be meeting at 7:00 am Monday-Friday at the RHS track. They will also be meeting Monday and Thursday evening at 7:30 pm.

Any questions, please feel free to contact me at jay.bartlett@rsd.edu or by phone at 509-591-1235.

Summer Conditioning for Week of 7/25-7/31

One week down, 4 more to go until the start of the 2016 season!  Keep up the good work.  Keep challenging yourself and keep planting the seeds for a great xc season!  

It is also time to start scheduling your physical so you are ready for the start of the season.  It is also highly recommended to get a full blood work up including getting your ferritin checked.  Many distance runners tend to have low ferritin without knowing it.  This can affect your performance and overall health.

Schedule for the week:  

Monday (7/25)
AM:  RHS Track @ 7:00 AM
PM:  RHS Track @ 7:30 PM

Tuesday (7/26)
AM:  RHS Track @ 7:00 AM
PM:  Fingernail (Howard Amon) @ 7:30 PM

Wednesday (7/27)
AM:  RHS Track @ 7:00 AM
PM:  Something active on your own

Thursday (7/28)
AM:  RHS Track @ 7:00 AM
PM:  RHS Track @ 7:30 PM

Friday (7/29)
AM:  RHS Track @ 7:00 AM (Bring your favorite pancake topping)
PM:  On Your Own

Saturday (7/30)
AM or PM:  On Your Own (Get together with your friends and run, or run on your own)

Any questions, please feel free to contact me at jay.bartlett@rsd.edu or by phone at 509-591-1235.

Summer Conditioning for Week of 7/18-7/24

Had a great week up at XC Camp and would love to see more Bombers up there next summer.  6 weeks until first offcial day of practice!  Keep up the great work and keep challenging yourself.  It will pay off this fall!  

Monday (7/18)
AM:  RHS Track @ 7:00 AM
PM:  RHS Track @ 7:30 PM

Tuesday (7/19)
AM:  RHS Track @ 7:00 AM
PM:   Fingernail (Howard Amon) @ 7:30 PM

Wednesday (7/20)
AM:  RHS Track @ 7:00 AM
PM:  Something active on your own

Thursday (7/21)
AM:  RHS Track @ 7:00 AM
PM:  Pasco Big Cross (36th & Argent) @ 7:30 PM

Friday (7/22)
AM:  RHS Track @ 7:00 AM
PM:  On Your Own

Saturday (7/23)
AM or PM:  On Your Own (Get together with your friends and run, or run on your own)

Any questions, please feel free to contact me at jay.bartlett@rsd.edu or by phone at 509-591-1235.

Coach Bartlett

Summer Conditioning for Week of 7/11-7/17

I hope everyone ejoyed the 4th of July holiday with friends and family!  You should be consistently trying to build your volume during the month of July.  Keep working hard and you will reap the benfits come cross country season! 

Monday (7/11)
AM:  Run on your own and perform a set of strength exercises we have been working on  

PM:  RHS Track at 7:30 PM

Tuesday (7/12)

AM:  Run on your own and perform a set of strength exercises we have been working on  

PM:  RHS Track at 7:30 PM

Wednesday (7/13)
AM:  Run on your own and perform a set of strength exercises we have been working on  
PM:  RHS Track at 7:30 PM

Thursday (7/14)
AM:  Run on your own and perform a set of strength exercises we have been working on  
PM:  RHS Track at 7:30 PM

Friday (7/15)
AM:  Run on your own and perform a set of strength exercises we have been working on  
PM:  Something active with friends or family

Saturday (7/16)
AM or PM:  Make this your "long run" for the week.  

Any questions, please feel free to contact me at jay.bartlett@rsd.edu or by phone at 509-591-1235.  

Coach Bartlett

Summer Conditioning for Week of 7/4-7/10

Summer Conditioning for Week of 7/4-7/10

Another awesome week of summer training!  Keep up the good work.  This is a week to challenge yourself with your volume!  Can you run more than you did last week?  Of course you can!  

"Only one person and one person only will determine how good of a runner you become...that one person is you!

Monday (7/4)
AM:  Run on your own and perform a set of strength exercises we have been working on  

PM:  Run on your own or with your friends.

Tuesday (7/5)

AM:  Run on your own and perform a set of strength exercises we have been working on  

PM:  Run on your own or with your friends.

Wednesday (6/29)
AM:  RHS Track @ 7:00 AM
PM:  Something active on your own

Thursday (6/30)
AM:  RHS Track @ 7:00 AM
PM:  Run on your own or with your friends

Friday (7/1)
AM:  RHS Track @ 7:00 AM
PM:  Run on your own or with your friends

Saturday (7/2)
AM or PM:  Make this your "long run" for the week.  

Any questions, please feel free to contact me at jay.bartlett@rsd.edu or by phone at 509-591-1235.  Have a great 4th of July!!

Coach Bartlett