Coronatine Workouts 5/11- 5/17

We'll continue with the two workout tracks.  If you are planning on trying to run some fast time trials between now and Memorial Day, do workout option 1.  You should be winding down time trials soon.  This week would have been state.  If you want to just build up a quality base for XC, do option 2. If you are needing to cross train, do the number of minutes that it would take you to do the listed run. No matter which option you are using, log your miles on the google doc. Sorry, I brain cramped getting this posted on time.

Option 1

Monday 30 minutes recovery pace
speed workout Since we are still not supposed to be using school facilities, it would be better to use time rather than distance.  Recovery should be double the time of the repeat
strength workouts

Tuesday 30 minutes recovery pace
5/6 mile easy run depending on level
core workouts

Wednesday 30 minutes recovery pace
6-8 mile run with hills
strength workouts

Thursday 30 minutes recovery pace
tempo run
core workouts

Friday 30 minutes recovery pace
5/6 mile easy run

Saturday 70 - 75 minute run

Option 2 - doubles will help, but they can wait another week or so

Monday 6 - 8 mile run
strength workouts

Tuesday 5/6 mile easy run
core workouts

Wednesday 6 - 8 mile run with hills
strength workouts

Thursday 5/6 mile easy run
core workouts

Friday 5/6 mile easy run

Saturday 70 - 75 minute run

Coronatine Workouts 5/4 - 5/10

We'll continue with the two workout tracks.  If you are planning on trying to run some fast time trials between now and Memorial Day, do workout option 1.  If you want to just build up a quality base for XC, do option 2. If you are needing to cross train, do the number of minutes that it would take you to do the listed run. No matter which option you are using, log your miles on the google doc. Sorry, I brain cramped getting this posted on time.

Option 1

Monday 30 minutes recovery pace
speed workout
strength workouts

Tuesday 30 minutes recovery pace
5/6 mile easy run depending on level
core workouts

Wednesday 30 minutes recovery pace
6-8 mile run with hills
strength workouts

Thursday 30 minutes recovery pace
tempo run
core workouts

Friday 30 minutes recovery pace
5/6 mile easy run

Saturday 70 - 75 minute run

Option 2 - doubles will help, but they can wait another week or so

Monday 6 - 8 mile run
strength workouts

Tuesday 5/6 mile easy run
core workouts

Wednesday 6 - 8 mile run with hills
strength workouts

Thursday 5/6 mile easy run
core workouts

Friday 5/6 mile easy run

Saturday 70 - 75 minute run

Coronatine Workouts 4/27 - 5/4

We'll continue with the two workout tracks.  If you are planning on trying to run some fast time trials between now and Memorial Day, do workout option 1.  If you want to just build up a quality base for XC, do option 2. If you are needing to cross train, do the number of minutes that it would take you to do the listed run. No matter which option you are using, log your miles on the google doc.

Option 1

Monday 30 minutes recovery pace
4 x 600 repeats at 2 mile pace with equal distance recovery
strength workouts

Tuesday 30 minutes recovery pace
5/6 mile easy run depending on level
core workouts

Wednesday 30 minutes recovery pace
6-8 mile run with hills
strength workouts

Thursday 30 minutes recovery pace
tempo run
core workouts

Friday 30 minutes recovery pace
5/6 mile easy run

Saturday 70 - 75 minute run

Option 2 - doubles will help, but they can wait another week or so

Monday 6 - 8 mile run
strength workouts

Tuesday 5/6 mile easy run
core workouts

Wednesday 6 - 8 mile run with hills
strength workouts

Thursday 5/6 mile easy run
core workouts

Friday 5/6 mile easy run

Saturday 70 - 75 minute run

Coronatine workouts 4/20 - 4/26

We'll have two workout tracks.  If you are planning on trying to run some fast time trials between now and Memorial Day, do workout option 1.  If you want to just build up a quality base for XC, do option 2. If you are needing to cross train, do the number of minutes that it would take you to do the listed run. No matter which option you are using, log your miles on the google doc.

Option 1

Monday 30 minutes recovery pace
Fartlek 4 cycles of 8min. moderate 2 min fast
strength workouts

Tuesday 30 minutes recovery pace
5/6 mile easy run depending on level
core workouts

Wednesday 30 minutes recovery pace
6-8 mile run with hills
strength workouts

Thursday 30 minutes recovery pace
tempo run
core workouts

Friday 30 minutes recovery pace
5/6 mile easy run

Saturday 70 - 75 minute run

Option 2 - double will help, but they can wait a week or two

Monday 6 - 8 mile run
strength workouts

Tuesday 5/6 mile easy run
core workouts

Wednesday 6 - 8 mile run with hills
strength workouts

Thursday 5/6 mile easy run
core workouts

Friday 5/6 mile easy run

Saturday 70 - 75 minute run

UHSAA Announcement

The UHSAA just officially canceled all spring sports and activities for this school year. 

If anyone has pictures of our seniors, please send them to me so I can honor them in some way.

New Mileage tracker for the distance crew

With the announcement that we aren't going back to school, and now that that all spring sports are cancelled, we won't be able to have any group practices until at least the end of May. You are all going to have to keep each other accountable.   I've made a google sheet that you all should use track your miles. The benefit is that everyone can see what is being logged so we can encourage each other to keep the runs and workouts going.  You can log either miles or minutes.

Remember how competitive our region is. We need to keep our mileage base up the rest of the spring so we can be competitive and qualify for state, no matter the qualifying procedure, which may change.

Sheet

New communication app from athletic.net

Let's try this out.  Here is a link to a communications app through athletic.net.  It is worth a shot.

The code is V72PSRUQ

Workout Tracker

This is a little overdue, but track what your workout has been on this sheet.  You can adapt to however you need to to fit your workouts.

Google Doc

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

Team Store

Just a reminder that the team store will close on Monday.

Spike Night

Our spike night at Wasatch Running Center will be Tuesday March 3rd.  Wasatch Running Center is in the shopping center at 90th & State.  It is directly behind the Starbucks on 90th. https://www.google.com/maps/place/Wasatch+Running+Center/@40.5889211,-111.8925255,15z/data=!4m5!3m4!1s0x0:0xa296bf92ae72d1fe!8m2!3d40.5889211!4d-111.8925255

This is a good way to talk to their staff about what kind of shoes will meet your needs.  They have all kinds of specialty shoes for all the different events in track & field.  They will also have basic trainers for practice.

2020 Hillcrest Track Fundraiser

We are trying a new approach for our fundraiser this year. Instead of selling merchandise and getting a small return, we our going to try a donation campaign.  We will have additional details once practice starts, but it will run through success fund. The campaign dates will be Feb. 24th - April 24th.  I'm hoping we can beat our total form popcorn sales from two years ago.

Link

2020 Hillcrest Track & Field Team Store

We will have a number of optional and booster items on our team store this year.  It will be open until the last week of February.

   
   

Shop the Track & Field 2020 Store!

   Hurry, shops closes 02/25/2020.