BTC Athletes and Parents,
We will be holding normal Tuesday practice normally this week. There will be no practice at any location on Thursday due to the Thanksgiving Holiday. For Thursday, we encourage kids to take part in a local Turkey Trot/Give-n-Gobble. Here are some suggested races:
Oak Hills Turkey Trot
Turkeython (3 race locations: Tigard, Downtown Portland, Hillsboro)
*The Turkeython race organizers have set up a discount code for all Bowerman athletes and their family. The discount code is ‘Bowerman’.
If you are unable to participate in one of those an alternative workout suggestion is:
Suggested Thursday Workout
Fartlek Workout - Make sure to do warm-up run and drills/strides. The point of this workout is to run continuously, alternating between race pace (think mid race pace per mile) and easy jogging. Once the fartlek is started, you will run continuous until the cool down.
13-14 Boys and Girls - 10 min warm-up, Drills and Strides, 10x(1:00 hard, 1:00 easy), 5 min cool down
11-12 Boys and Girls - 10 min warm-up, Drills and Strides, 7x(1:00 hard, 1:00 easy), 5 min cool down
9-10 Boys and Girls - 8 min warm-up, Drills and Strides, 4x(2:30 tempo, 1:00 easy), 5 min cool down
8&U Boys and Girls - 5 min warm-up, Drills and Strides, 5x(1:00 tempo, 1:00 walk/jog), 5 min cool down
We encourage athletes to choose only one of the two options above (race or workout) and make sure they are properly resting and taking it easy over the weekend.