1/27/2013
This week:
Two big obstacles this week: the weather and sickness. The weather chased us indoors for our sprint workout on Thursday and flu season has definitely hit our team. We had at least a third of the team miss at least one day of school/practice this week due to illness. Forty degrees is our cutoff for doing our sprint workouts outside, and usually I can look at the forecast at the beginning of the week and find at least one day we can get out there, but not this week. Last weekend, the forecast was for extreme cold early in the week and warmer later in the week. That changed, obviously, as the week went along. So we all stayed inside on Tuesday when the high was 22 degrees and did circuits, we had to do our split-500 workout in the hallway on Thursday, and we missed practice entirely on Friday because administration cancelled all after-school activities due to road conditions. And our turnout was way down for hills with temps in the low 20's on Saturday morning. Rough week, but it is, after all, winter time. I think I forgot what that was really like after being spoiled last year.
Anyway, our main sprint workout this week was 2 x split-500 (300-4:00 rest-200) with 14:00-16:00 rest. We actually had a pretty good workout considering we were running the hallway without spikes and had a hairpin turn in the middle of every interval. I was happy with the effort they gave. This workout completes our first cycle of our main 300m-based sprint training.
Distance-wise, all we really got accomplished this week was tempo work and strength circuits, but if I had to pick two workouts to do this time of year, those would be the ones, so I’m not too disappointed.
Next week:
Next week, sprinters will start a new cycle of workouts and go back to the 3x300 and then cycle back through split-400’s and split-500’s. We will continue these three-week cycles through the week before spring break. Distance runners get to tackle the next step in our 3200 pace workouts, 10x300/10x200. Finally, we get to take another break from training and go up to Cedarville, OH, to run a meet. Since we get to take everybody this time, we’ll have a lot of kids making their season debut.
Track Workout Schedule for January 28 – February 3, 2013
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Sprint |
400/800 |
Distance |
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Monday, January 28 |
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 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 |
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Tuesday, January 29 |
3:50pm @ Coach G’s Room: Warm-up 3 x 300m w/ 12:00-14:00 rest Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 600-500-400-300-200 w/ 400-400-400-300-200 walk rest 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 |
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Wednesday, January 30
EARLY RELEASE DAY |
7:15am @ Fieldhouse Lifting
On your own: Warm-up 20:00-30:00 Run Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
On your own: Warm-up 40:00 Aerobic progression run Stretching /Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:30pm @ Track: Warm-up 10 x 300m w/ 40m jog rest, 5:00 rest, 10 x 200m w/ 40m jog rest, 1 x 300m Sprint Stretching /Core strength |
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Thursday, January 31 |
3:50pm @ Coach G’s Room: Warm-up Circuit/core Training Stretching
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6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up Vigil Acceleration Workout Stretching/Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up Vigil Acceleration Workout Stretching/Core strength |
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Friday, February 1 |
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 30:00 Aerobic progression run 4 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 |
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Saturday, February 2 |
Richey Tune-up High School Indoor Meet, Cedarville University, Cedarville, OH Doden Fieldhouse Click here for meet schedule and info Bus leaves @ 6:00am. Return around 9:00pm. See below for line-up. Anyone not competing today (on your own): Hill Repeats |
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Sunday, February 3
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Rest |
Rest |
On your own: 50:00 Aerobic progression run 6 x 100m Strides Stretching |