End of week 4

Today we worked in the weight room (it is on the board in there) and went for a team building run of loops at meadow ridge. This Saturday we will be meeting at Thompson Park in Lincroft. See https://www.monmouthcountyparks.comfor directions.

For those that couldn't make it here is your workout and Fridays plan.

Thursday 

All- Three one mile loops with 3 minutes break or a 35 minute tempo run.

Finish with 1 minute of core and abs.

Weight room work out- Light wieght Endurance lift

• 3 x 10 Dumbbell Flys
• 3 x 12 Bent over row
• 3 x 15 Calf Raises
• 3 x 12 Step Up

Friday
Freshman: 35 minute progression  run- start slowly and get faster every 5 minutes

All others - 45 minute progression run - start slowly and get faster every 7 minutes

Finish with Myrtl workout and 1 minute of core and abs.

Tip of the day: If you've just done a strenuous workout, one of your next two meals should be a solid protein meal, which helps your muscles rebuild themselves. Add a hearty green salad and fresh vegetables to replenish your system with valuable minerals.