3/26/2013
Last Week:
Busy week last week with a meet on Tuesday night, the 5k Showdown on Friday, and Harry Greschel on Saturday. I decided to give our distance kids a tempo run on Monday to get a little extra aerobic work in and maintain that system, especially since we wouldn’t have much time for it later in the week. Usually, a tempo workout doesn’t affect them much, but several complained of being tired or having dead legs at the meet on Tuesday. It probably had as much to do with the cold weather and wind as the workout, but we bailed after pretty much everybody’s first race to play it safe. After that, the group running the 5k on Friday took two easy days leading up to their race, and they felt great and ran great on Friday. All six of the runners we had in the races ran a PR (as did most of the field). I think it’s a great experience for them to have a track 5k under their belt before leaving high school.
The distance kids that didn’t do the 5k ran a classic mile predictor workout on Thursday: 10x400 with 1:00 rest. The average pace on this workout should be close to the pace you can run for the mile. It was a little colder than I would have liked, but the kids did pretty well with it. We had several PR’s and no bombs at the meet on Saturday, so I was really very happy with our week overall.
Sprinters and mid-distance did 3x300 in the hallway on Thursday. Hard to believe we’re still having to do workouts indoors in late March, but it’s been that kind of year. The group worked really hard, though, and had maybe their best workout of the year as a group. These kids also performed really well for themselves at the meet on Saturday.
I also have to give a shout to our throwing crew since I don’t talk about them much here. They did extremely well at our meets last week, especially on Saturday. This group works very hard, and they are seeing the pay-off in results.
This Week:
Another hectic week this week will lead us up to spring break. As I write this on Tuesday, it’s already been an interesting week due to weather. Our Tuesday meet has been pushed back to Wednesday, so we did a sprint workout yesterday (in the hallway again), and even the distance kids joined in on that one. We were scheduled to do a 45/56-second drill yesterday, but weather wouldn’t allow it. More on that workout when we actually get to perform it.
Below is our original schedule for the week before the first part of the week had to be changed. Hopefully, things will smooth out as the week goes along.
Track Workout Schedule for March 25-31, 2013
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Sprint |
400/800 |
Distance |
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Monday, March 25 |
7:15am @ Fieldhouse Lifting
3:50pm @ Track: Warm-up 45-second drill (boys) 56-second drill (girls) Hand-offs/Blocks/hurdles/field Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Track: Warm-up 45-second drill (boys) 56-second drill (girls) 30:00 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 |
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Tuesday, March 26 |
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6:15am @ YMCA: 30:00-40:00 Aerobic run |
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Assumption/Fern Creek/OC Tri-meet, Fern Creek HS, Louisville, KY Bus leaves 4:00pm. Meet begins at 5:15pm. Line-up is below. This should be a pretty quick meet (unlike last Tuesday!). |
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Wednesday, March 27 |
7:15am @ Fieldhouse Lifting
3:50pm @ Track: Warm-up Hand-offs/Blocks/hurdles/field Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Track: Warm-up 20:00 Tempo Run 6 x 100m Strides Stretching /Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Track: Warm-up 20:00 Tempo Run 6 x 100m Strides Stretching /Core strength |
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Thursday, March 28 |
3:50pm @ Track: Warm-up Hand-offs/Blocks/hurdles/field Stretching |
6:15am @ YMCA 30:00-40:00 Aerobic run
3:50pm @ Track: Warm-up 40:00 Aerobic progression run 6 x 100m Strides Stretching |
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 |
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Friday, March 29 |
No lifting today. |
6:15am @ YMCA: 30:00-40:00 Aerobic run |
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OC Kickoff Classic, OCHS Track Field events at 5:00pm, running events at 5:30pm. Everybody meet in high jump area at 4:15pm. Lineup is below. |
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Saturday/Sunday, March 30-31 (Do this one of these two days, rest the other) |
On your own: Warm-up 20:00-30:00 Run Stretching
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On your own: 50:00 Aerobic progression run 6 x 100m Strides Stretching |
On your own: 60:00 Aerobic progression run 6 x 100m Strides Stretching |