Coach Robinson has scheduled the parent/athlete meeting for Tuesday, June 3rd at 6pm in the gym. See you there!

Coach Robinson has set up your summer conditioning schedule: http://www.duvalschools.org/mhs/sports/summercondition08.asp

1st Annual MHS 5K

Great job ladies. Two 5K's back-to-back is very wearing on the legs and I'm impressed by your overall drive. Congratulations to Anna Lewis (freshman) for taking first in her age group!

We have a long way to go, but we're on the right track. Keep your log books up to date with your mileage and times. You'll need something to reference in order to mark your improvements and set your goals.

Ladies - four days off is a definite no-no -- You didn't work so hard this week to have to work even harder next week. Maintain your conditioning.

Two of these four days must be run days (30 minutes). Crunches and push-ups all four of these days. Stretch all four of these days. Eat and drink well all four of these days. Read running articles -- learn your sport.

400 Warm-up
Ankle Walks & Stretches
Fence Hips & Floor Hips
5K at convo pace (learn route)
100 crunches and push-ups

400 warm-up
Ankle Walks & Stretches
3x800 w/ 50crunches & 15push-ups between (goal: <30minutes)
1 mile trails/grass

400 warm-up
Ankle Walks & Stretches
1-2 miles (depending upon experience)
21, 15, 9 OR 15, 12, 9 (box hops and push-ups)
50 crunches w/ elevated legs

400m Warm-up
Ankle Walks & Stretches
10-15min trail run (level of experience)
As many Mustang laps as possible in 25min (2-4 depending upon level of experience)

Ladies, the temperature is high - approximately 92 degrees when we train. You must must must eat well, sleep well, and hydrate.

Don't forget your daily 100 crunches and push-ups. Individual strength lends to team strength.

BEACH
8 minute warm-up
Stretches
30min run
4 in's and out's (lifeguard stand to knee high water, over
15 steps, back to lifeguard stand)
15, 12, 9 of Squat Thrutsts and Push-ups
4 in's and out's (above, except reverse in the water)
Stretches

400 warm-up
Ankle Walks and Stretches
30min continuous movement (run, walk, combo)
20, 15, 10 of Burpees and Push-ups

Great job today ladies (Stallard, Elise, Megan, Rose, Angelina, Ester, Hannah, and Kaylah)!

Remember, just because we're not meeting again until Saturday does not mean that you shouldn've be continuously conditioning. You will be sore in the upcoming days, but you need to complete your 100 push-ups and crunches EVERY day.

I cannot push this site/magazine enough - Great discussions, articles, suggestions, etc.

Strength is not a race. Strength does not require weights. Strength calls for form and concentration. Have a purpose. Set a goal. The season is just around the corner.

Be sure to take care of your 100 crunches and 50 push-ups each day. Cross-train (swim, bike, volleyball, etc.) for at least 40min either on the days we do not meet. Take a day off each week. Be responsible for yourself!

You need a bag to carry necessities. Your bag is to contain the following:

Keep a daily log of your conditioning. I'll assess them to help you assess yourself...where to make changes and such.

Compiled information regarding running, nutrition, and the high school female athlete.

Times required by UNF (and most universities) to earn scholarships or be considered as a walk-on.

Pre-season conditioning dates and such.