WEEK 9 SUMMER TRACK & FIELD/SPEED TRAINING 2020
Hello to everyone,

I hope you are all doing well! I am beginning a week of intensive USATF level 2 instruction so will not be providing a Zoom session this week. I will be providing private and small group sessions in the evening. I have a few available if interested. We will be entering our 2 week summer break following next week. The fall session 1 season is scheduled to start Monday, August 17th. I am considering doing group sessions twice a week with a minimum of 4 individuals and maximum of 6. The sessions would most likely be Tuesday and Thursday at Blackie's Pasture. We would meet at the Blackie's Pasture park soccer field. If you are interested, please email me which day or days you would like, and sessions will be created on a first come first serve (contact by email) basis. Because I am limiting attendance, I am asking you reserve a spot and you will be charged a session fee ($20 or counted for 1 session on packages) even if you end up not attending that day. I am asking for a 4 week commitment if you reserve a spot. Temperature's will be taken (anyone +99 degrees will be asked not to attend), physical distancing will be maintained throughout the sessions, and participants will be asked to bring masks. I will be deciding the group practice plan in the next few weeks and will notify you if you are on the list for group sessions. Participants will be asked to complete a COVID-19 waiver- form of risk acceptance. I still will we be offering private and small group sessions as I have been 5-6 days a week at Del Mar MS, whether group sessions happen or not. The August 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 summer 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 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 9 SUMMER PRACTICE SCHEDULE 2020
MON. 7/27: NO GROUP PRACTICE

TUE. 7/28: NO GROUP PRACTICE

WED. 7/29: NO GROUP PRACTICE

THU. 7/30: NO GROUP PRACTICE

FRI. 7/31: NO GROUP PRACTICE

SAT. 8/1: NO GROUP PRACTICE

SUN. 8/2: NO GROUP PRACTICE
ZOOM SESSIONS
Marin Waves Track Club Group Training Zoom Meeting- Complementary for Registered Members

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
SUMMER WEEK 9
AVAILABLE PRIVATES-

* = Sessions available as of 7/26/20, 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 7/27- AVAILABLE * +
TUESDAY 7/28- AVAILABLE * +
WEDNESDAY 7/29- AVAILABLE * +
THURSDAY 7/30- AVAILABLE * +
FRIDAY 7/31- AVAILABLE * +
EMAIL WORKOUT PROGRAM
emwavescoach: EMAIL/TEXT COACHING PROGRAM 2020
SUMMER 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.
ATHLETE OF THE WEEK
ELLIE McCUSKEY-HAY

HOMETOWN: SAN RAFAEL
AGE: 12
EVENTS: SPRINTS, LONG JUMP, THROWS
WHAT SHE DID:
ELLIE HAD AN EXCELLENT WEEK OF TRAINING! ELLIE HAS IMPROVED HER SPRINT FORM INCLUDING ARM DRIVE AND TURNOVER. SHE ALSO HAS IMPROVE HER LONG JUMP APPROACH AND TAKE-OFFS. SHE POSTED PERSONAL BESTS IN THE 100 METERS (13.54) AND LONG JUMP (13'2") THIS WEEK IN TRAINING.
IMPORTANT LINKS
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