Distance workouts for the week of March 30

The XC mileage shirts are in.  I will be bagging them up with your names so you can pick them up later.  Some of you came in Friday. But, with the new guidelines in place for the county, the school district will be closing all school building until further notice.  Continue to get your work in while observing the new protocols.

Monday - long run, try to get some hill work in
30 minutes of recovery pace
Do strength work and resistance bands

Tuesday - easy run with few hills
30 minutes of recovery pace
Do core work

Wednesday - long run, try to get some hill work in
30 minutes of recovery pace
Do strength work and resistance bands

Thursday - tempo run
30 minutes of recovery pace
Do core work

Friday - easy run with few hills
30 minutes of recovery pace

Saturday - 70 - 75 minute run

high jump drills

These two high jump drills both utilize 
hurdles and can be done of soft surfaces 
thus reducing training stress on your jumpers.

High Jump Drills

Sprint/Hurdles workouts for the week of 3/23

Remember you can adapt these to workouts to your situation.  Hurdlers, for the duration of distance learning, if you have a place at your home you can take a couple hurdles home to keep practicing hurdling technique.  They will need to come back at the end so we have enough for practice.  Look for occasional drills videos as well.

Monday

5x150m

@  19-20B/21-23G

6-8 min rec

3x5x20m

1 min rec

3-5mins between sets

starts-400/hurdles 100

Tuesday

6x100m striders

walk back rec

starts-100/200/400/ hurdles 300

Long jumpers 

mark checks, 6 popups, 3 jumps

Wednesday

8x100m

walk straights and sprint the turns

starts-200/hurdles 100

Long jumpers

mark check, 4 popups

Thursday

5x150m

@ 19-21B/22-24G

starts-100/hurdles 300

800m jog

Friday

4 Laps flying zones

starts-200/hurdles 300

Distance Workouts for the week of March 23

This week is an opportunity to build up base. So doubles are a good idea.  If you were just getting started don't do the second runs just yet. Your two runs should be in the morning and the afternoon in whichever order makes the most sense for you.  Make sure you are safe on your runs. The distances are for the varsity boys, so cut down to the appropriate mileage level for you.

Make sure you are getting adequately warmed up especially before hard efforts.  Take care of your legs with stretching and rolling. 

Monday 30 minute recovery run
8 mile run with hills hard effort
do strength including bands

Tuesday 30 minute recovery run
6 mile easy effort turn
core

Wednesday 0 minute recovery run
8 mile run  hard effort
do strength including bands

Thursday 30 minute recovery run
tempo run
core

Friday 30 minute recovery run
6 mile easy effort run

Saturday 70 minute run

Hurdle Drills

Husky Hurdlers, I hope you're finding time to work hurdles into your workouts.  Here's a useful extension of the lead leg over the hurdle and against the wall drill we do sometimes.  Try it!

https://trackandfieldtoolbox.net/sprints/hurdle-steps-cut-step

Hurdle Steps: Cut Step - Track and Field Toolbox If you can help your hurdlers get their steps right you will improve their confidence, speed and ultimately their results. This cut step drill is designed to help the athlete take a cut step and push into the hurdle and create momentum. In the clip below, courtesy of Complete Track and Field, Coach Marc Mangiacotti … trackandfieldtoolbox.net

You've seen most of these drills before.  (The white tape on the line between lanes 3 and 4 (?) are 10 meters--"ten steps"--apart.)  There are also some new ones you should try.  A couple of notes:

1.  Don't EVER go lead or trail leg over a hurdle in the wrong direction.  Sheesh, that's a good way to hurt yourself, even in a drill.  (What they call "Crazy Legs" doesn't matter because you're not traveling perpendicular to the hurdle.)
2.   Notice how almost all of these O'Neill hurdlers keep their shoulders really square to the hurdle and how they work on their arms all the time, no matter what they're doing.  Both of these things help all of them to be better hurdlers.
3.   Really try to 3-step when you're working on rhythm drills (hurdles 10 meters apart).

 https://youtu.be/JzTYFrYRiRM 

3/16 - 3/21 workout schedules for all event groups

We will be posting workout schedules for you to try to keep up with while we are out of school.  Keep working out so that we will be ready when meets are allowed to resume.  The coaches will not be able to run practices and groups need to stay small so do the best you can.  If you can't make it to the track, do something as close to the workout as you can in your own neighborhood.  Stay safe above all else.

Sprinter/Hurdle workouts

Monday

2x5x20m

3 Min rec between sets

4x100m  14-15B  15-17G

Mark checks/starts/hurdles

Tuesday

8x400m

1:40B/1:50G

Full Rec 3-5Mins

Wednesday

Repeat Monday's workout

Thursday

600m @ 1:40B/2:30G

400m @ 1:30B/1:40G

300m @ 1:12B/1:14G

200m @ 32B/39G

100m @ 15B/18G

starts/hurdles/mark checks and popups for jumpers

Friday

Jog a mile at a good pace.

Distance workouts These workouts are a guide for they type of work you need to get done.  You don't have to do this exact run, do something similar. We have been doing our 30 minute recovery runs in the mornings and workouts in the afternoon, but if you need to switch that up, no problem.  

Monday 

30 minute recovery run

Turbo run - body weight exercises for strength

Tuesday 

30 minute recovery run

TRAX - core exercises

Wednesday

30 minute recovery run

Suck It Cup Buttercup -  body weight exercises for strength

Thursday

30 minute recovery run

tempo run - core exercises

Friday 

30 minute recovery run

tennis courts

Saturday 

70 minute run

Throwers

Do strength work, do discus, shot, and javelin footwork drills

3/11 Meet Results

Meet results are up at https://www.athletic.net/TrackAndField/School.aspx?SchoolID=2640.  Thanks to those that helped out with the meet to make it run smoothly.

Meet today

The meet will start at 3:30. 

The order of events is:

4 X 800m Relay

100/110m Hurdles

100m Dash

4 x 200m Relay

1600m Run

4 X 100m Relay

400m Dash

300m Hurdles

800m Run

200m Dash

3200m Run

4 X 400m Relay