WEEK 3 FALL SESSION 2 XC/TRACK & FIELD/SPEED TRAINING 2020
Hello to everyone,

I hope you all are doing well! Our fall session 2 season is in week 3 for private & small group sessions. I am offering private and reserved small group (2-4 individuals) sessions 6 days a week at Del Mar MS & other locations throughout the fall 2020. The November private schedule has been updated on marinwaves.com. Thank you and good health to everyone!
Best wishes-
Coach Hay

Health Reminder-

Marin Waves priority is the health of each member. Here are recommendations of the CDC for prevention of the spread of respiratory diseases (Flu, COVID-19)

  • Stay home when you are sick
  • Avoid close contact with people who are sick
  • Avoid touching your eyes, nose, and mouth
  • Cover your cough or sneeze with a tissue, then throw the tissue in the trash
  • Use the crook of your elbow to cover your cough or sneeze if no tissue is available
  • Wash your hands often with soap and water for at least 20 seconds
  • If soap and water is not available, use an alcohol based hand sanitizer with at least 60% alcohol

Important Announcement-
**Due to COVID-19 & recommendations by the CDC & the Marin County Health Department to limit group size and exposure, the group fall session 1 season 2020 (group sessions) is postponed until the lockdown is lifted. Any winter packages will be able to be used for the entire season when regular group sessions resume or 11 weeks total (Spring 2020 length) from the start of that season. All Fall Session 2 2019 packages have now expired**
PRACTICE SCHEDULE
WEEK 3 FALL SESSION 2 PRACTICE SCHEDULE 2020
MON. 11/2: NO GROUP PRACTICE

TUE. 11/3: NO GROUP PRACTICE

WED. 11/4: NO GROUP PRACTICE

THU. 11/5: NO GROUP PRACTICE

FRI. 11/6: NO GROUP PRACTICE

SAT. 11/7: NO GROUP PRACTICE

SUN. 11/8: NO GROUP PRACTICE
ZOOM SESSIONS
Marin Waves Track Club Group Training Zoom Meeting-

Join Marin Waves Track Club Coach David Hay for fitness and technique work via Zoom

Next Session: T.B.A.- Pacific Time (US and Canada)

Meeting ID: 944-704-858

Meeting password: Required meeting password- Email Coach Hay or text Coach Hay @ 415-272-1225 to receive password- T.B.A. (For security purposes)

PRIVATE SESSIONS SCHEDULE
FALL WEEK 3 SESSION 2
AVAILABLE PRIVATES-
*= Sessions available as of 11/1/20, click the "CURRENT PRIVATE SCHEDULE" button below for the most up to date availability

+= FaceTime/Zoom private sessions may also be available, email for details

MONDAY 11/2- ALL SESSIONS RESERVED*+
TUESDAY 11/3- ALL SESSIONS RESERVED*+
WEDNESDAY 11/4- ALL SESSIONS RESERVED*+
THURSDAY 11/5- ALL SESSIONS RESERVED*+
FRIDAY 11/6- ALL SESSIONS RESERVED*+
SATURDAY 11/7- ALL SESSIONS RESERVED*+

ALTHOUGH PRIVATE SESSIONS ARE ALL RESERVED AT THIS POINT FOR THE WEEK, I RECOMMEND CHECKING THE CALENDAR A FEW TIMES THROUGHOUT THE WEEK. SESSIONS DO GET ADDED FROM TIME TO TIME.
EMAIL WORKOUT PROGRAM
DISTANCE LEARNING (emwavescoach): EMAIL/TEXT COACHING PROGRAM 2020
FALL SESSION 2 XC/TRACK & FIELD/
SPEED TRAINING SEASON

Designed for those who would like to supplement their Marin Waves workouts or those who want a program and coaching, but can not attend Marin Waves practices.
(i.e.- distance learners)


Option 1: 1 detailed email/text with workout for a specific day. Includes warm-up directions, specific workout for the day, and cool-down directions- $10 per day

Option 2-
3 Emails/Texts per week (5 Workouts) LIMITED AVAILABILITY:
1st come, 1st serve!
$45 per week pay in advance by week
$150 for month paid in advance

1st email/text each week: lists workouts for Mon.-Wed. developed according to your events, goals, & personal factors.

2nd email/text each week: mid-week email with workouts for Thu.-Fri., mid-week thoughts, ideas, and adjustments according to feedback.

3rd email/text each week: review of work completed and adjustments if needed, list of running events/meets available, possible weekend workouts, & final thoughts.

Note: you are welcome to use the free workout samples posted @ marinwaves.com
UPCOMING MEETS
FUTURE MEETS T.B.A.
MEET RESULTS
FUTURE RESULTS T.B.A.
ATHLETE OF THE WEEK
FARAH ALLEN

HOMETOWN: MILL VALLEY
AGE: 12
EVENTS: DISTANCE, INTERMEDIATE
WHAT SHE DID:
FARAH HAD AN EXCELLENT SESSION THIS WEEK. FARAH RAN SEVEN 200 METER INTERVALS AVERAGING A VERY STRONG PACE. SHE CONTINUES TO IMPROVE HER PACING AND RELAXATION WHILE RUNNING. SHE ALSO HAS IMPROVED HER ARM DRIVE AND BODY POSITION WHILE RUNNING.
IMPORTANT LINKS