The countdown begins- 7 Days until our first workout. Time to prepare for your best season of XC. Looking forward to seeing you all next Monday! #XCP #SpeedProject #Sidneysrainbowrunners

Speed Project is ready to get all our fall sports athletes stronger, faster and more mobile. The results after 6 weeks are pretty impressive. #Speedproject #speed2burn #plyos

Coaches for the XC/Speed Project and Sidney’s Rainbow Runners are looking forward to seeing you on Monday 7/10. Have a great weekend and we’ll see you Monday.

It’s Go Time at the Speed Project today. Hill running helps athletes make improvements in their form. #Wednesdayhillday #Speedproject

Another great Fantastic Friday workout at the Speed Project! #SpeedProject #XCP

XC Project groups preparing for their workout today. The 8am start helped beat the heat today. #XCP #groupstrength

Hurdle hops on the schedule today. Huge Form improvements in only a week. #speedproject #XCP #SRR

Circuit training workout today for all the groups. Outstanding efforts from all the groups. Workout #6 and 1/3 of the way through the program. #XCP #SP #SRR

eagletribune.com/sports/summer-… | Summer run equals summer fun: Cross country camp booming at Gr. Lawrence Tech

“I definitely have some wilderness street cred now ’cause, how many people do you know that’s been attacked by a bear?” trib.al/uuxYWRR

Our Sidney’s Rainbow Runners wearing their new T-Shirts. Under the direction of Coach Ellis & Coach Pecci they have been combining fun and fitness. #SRR #fitnessnfun

eagletribune.com/sports/sidneys… | Sidney's run: Mother of 5-year-old killed at Andover intersection carries on daughter's passion

Oregon drill added some variety to our normal circuit workout. Everyone pushed themselves and each other to get the most out of today. Halfway through the summer program today. Next week is August and the sense of urgency increases.

The Knee Explosion Wave took place @ the Speed Project workout today. #Speedproject #XCP #SRR

Big gains in fitness can be made with small increases in training--but you need to move cautiously to get the formula right. #RunWithHal

Sydney McLaughlin-Levrone, the defending Olympic and World champion in the 400 meter hurdles, announced her decision to withdraw from the World Championships in Budapest, citing a "minor knee issue." flosports.link/3OPRGT4

To loosen up, stretch before your workouts. While entire books have been written about the art of stretching, you can learn to stretch simply by using common sense and observing what other runners do. Never stretch to the point of pain; stop before that point. #StretchWithHal

Back home from London. Cool to be with Zdeno Chara and Becca Pizzi and their friend Shannon Bueker on the flight home. All four of us did Boston and then London six days later. Those three are amazing though. They are truly tough as nails. Lucky to be friends with them.