3/4/2013
Last Week:
This was the last week of “indoor track” for us, although we don’t really divide our season up that way. The weather was certainly appropriate for indoor track, though! We ended up moving our main workouts to Monday because it was the only decent day of the week to get what we wanted out of the workout. The distance kids did their last “Michigan” workout of the year, and the sprinters did their 3x300 staple workout. We did get in some tempo and other work last week, but those were the main workouts. Our middle distance crew did a workout that was designed to help them maintain their first-lap 800 speed through the beginning of lap 2. We did 2 x 500 with the goal of running the first 400 at the goal pace of the first lap of their 800 and then trying to carry that speed through to 500. By and large, the kids did a pretty good job of it. Although nobody actually hit their time, they were close. We followed up the 500’s with a few 200’s to complete the workout. The time chart looked like this:
|
800 1st Lap |
500 Pace |
500 |
500 |
200 |
200 |
200 |
|
|
63 |
79 |
83 |
82 |
|
30 |
30 |
29 |
We finished up indoor meets last weekend at the Mason-Dixon Games. We had some really good performances, including school records in the boys and girls indoor 1500’s, and a couple of great races from our 400 runners. We also had a lot of kids who are still beginners or figuring things out, and I was pleased with their effort. One thing I noticed is that we really need to work on being more aggressive off the line and getting position in several places, so we’ll address that as we move into outdoor meets.
Next Week:
With no meets this week, the distance crew will finish up the strength-emphasis portion of our schedule with their last long tempo workout and another shot at 2x10x300. Sprinters and mid-distance will get a long sprint workout with a full 3xSplit-400, and everybody will be on the hill on Saturday for the last time, celebrated with breakfast after the workout.
Track Workout Schedule for March 4-10, 2013
|
|
Sprint |
400/800 |
Distance |
|
Monday, March 4
PARENT MEETING 6:30PM OCHS CAFETERIA |
7:15am @ Fieldhouse Lifting
3:50pm @ Coach G's Room: Warm-up 2 x 200m w/ 4:00 rest Circuit/core Training Stretching
|
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G's Room: Warm-up 2 x 2000m Tempo w/ 1:00 rest 1 x 300m Sprint Stretching /Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G's Room: Warm-up 3 x 2000m Tempo w/ 1:00 rest 1 x 300m Sprint Stretching /Core strength |
|
Tuesday, March 5 |
3:50pm @ Coach G's Room: Warm-up 20:00-30:00 Run Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G's Room: Warm-up 6 x 200m w/ 200m walk rest Stretching/Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G's Room: Warm-up 6 x 200m w/ 200m walk rest Stretching/Core strength |
|
Wednesday, March 6 |
7:15am @ Fieldhouse Lifting
3:50pm @ Coach G's Room: Warm-up 20:00-30:00 Run Stretching
|
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G's Room: Warm-up 40:00 Aerobic progression run 6 x 100m Strides Stretching/Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G's Room: Warm-up 50:00 Aerobic progression run 6 x 100m Strides Stretching /Core strength |
|
Thursday, March 7 |
4:45pm @ Track: Warm-up 3 x Split-400 (300-100, 200-200, 300-100) w/ 14:00-16:00 rest Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
4:45pm @ Track: Warm-up 3 x Split-400 (300-100, 200-200, 300-100) Stretching
|
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Track: Warm-up 2 x (10 x 300m w/ 40m jog rest), 5:00 b/t sets 1 x 300m Sprint Stretching |
|
Friday, March 8 |
7:15am @ Fieldhouse Lifting
3:50pm @ Track: Warm-up 20:00 run Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Track: Warm-up 40:00 Aerobic progression run Stretching/Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Track: Warm-up 50:00 Aerobic progression run 6 x 100m Strides Stretching/Core strength |
|
Saturday, March 9 |
8:00am at Spring Hill Clubhouse: Hill Repeats (last time on the hill; muffins are on me) |
||
|
Sunday, March 10
|
Rest |
Rest |
On your own: 50:00 Aerobic progression run 6 x 100m Strides Stretching |