4/22/2013
Last Week
Monday was our main workout day last week since we had a meet Thursday. Sprinters did 2xSplit-400 (300-100, 200-200). This was the first all-out 300 we’ve done in practice since before spring break, so it gave the kids a good chance to see how far they’ve come, and they really did well. We had several set “workout PR’s” and run faster than they ever have.
Distance runners did one of our more difficult workouts on Monday: 10x400 w/ 5:00 rest at 800m goal pace. This usually ends up being a “red-line” workout, where they are just hanging on for the last few. We don’t go right up to the edge (or over in some cases) very often, but this was one of them. I was really happy with the performances in the workout, but they were really dragging afterward. Watching them race on Thursday, though, I think this workout was still in their legs a little bit. They just seemed a step slow.
Speaking of Thursday, we had one of our most exciting meets of the season every year at our County Championships. North Oldham has done a great job hosting the past couple of years, and the meet has really turned into something special that the kids look forward to. It’s great to see them out there talking between races and showing great sportsmanship. When they hit the track, though, it’s a war. The boys meet came down to the last leg of the 4x400, and we managed a slim win over North Oldham. North’s girls repaid us by having an outstanding meet and edging our girls by a few points. It was just a great evening of running, jumping, and throwing.
This Week
It’s Eastern Relays week, another meet we look forward to each year. I have to say that personally, I like Friday night even better than Saturday. We get a chance to run some medley relays that we don’t get to do that often, which is a nice change of pace for the kids.
We’ll get our main work for the week in on Monday again for most of those running at Eastern. We’re starting to transition into end-of-season mode with two weeks to regional, so we’ll hit some speed while doing a little tempo to maintain our aerobic system. Sprinters will start getting shorter workouts with more technical work, and there will be more time for technical work in the field events as well.
Track Workout Schedule for April 22-28, 2013
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Sprint |
400/800 |
Distance |
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Monday, April 22 |
3:50pm @ Track: Warm-up
Not racing on Tuesday: 2 x Split-400 (200-200, 200-200) w/ 14:00-16:00 rest
Racing on Tuesday: 20:00 run
Stretching |
3:50pm @ Track: Warm-up
Not racing on Tuesday: 2 x Split-800 1 x 300m
Racing on Tuesday: 40:00 Distance Run
Stretching |
3:50pm @ Track: Warm-up
Not racing on Tuesday: 2 x Split-800 1 x 300m
Racing on Tuesday: 50:00 Distance Run
Stretching /Core strength |
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Tuesday, April 23 |
Not racing today (on your own): Warm-up 20:00 Run Stretching |
Not racing today (on your own): Warm-up 40:00 Distance Run 6 x 100m Strides Stretching |
Not racing today (on your own): Warm-up 50:00 Distance Run 6 x 100m Strides Stretching |
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Collin vs. OC Dual, Martha Layne Collins HS, Shelbyville, KY |
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Wednesday, April 24 |
3:50pm @ Track: Warm-up 45/56-second Drill Hand-offs/Blocks/hurdles/field Stretching |
3:50pm @ Track: Warm-up 45/56-second Drill 15:00 Tempo Stretching /Core strength |
3:50pm @ Track: Warm-up 15:00 Tempo Vigil Acceleration Workout Stretching /Core strength |
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Thursday, April 25 |
3:50pm @ Track: Warm-up Hand-offs/Blocks/hurdles/field Stretching |
3:50pm @ Track: Warm-up 40:00 Distance Run 6 x 100m Strides Stretching |
3:50pm @ Track: Warm-up 30:00 Distance Run 6 x 100m Strides Stretching |
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Friday/Saturday, April 26-27 |
Eastern Relays, University of Louisville
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Sunday, April 28 |
Rest |
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