For this week we will continue with plenty of endurance work while adding some speed, especially to our Saturday workout on the track. It’s extremely important to keep running consistently outside of practice days, which will add strength that we can build on in later speed workouts, while facilitating recovery.

While the workouts are normally calibrated by time and/or intensity, there’s now a mileage column showing the range of mileage you’d expect to get from each workout as well as a total for the week. This can be helpful as a rough benchmark to gauge whether you’re putting in a sufficient amount of work. The ranges are wide to account for middle school vs. high school and 400/800 vs. mile/2-mile focus.

Hebrews 12:1-2: Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

 

Great job at the meet last night!

Although it was not scored for points, you are all winners in my eyes :)  

Here is the link for the results.

Coach Heather 

 

Well done at today’s chilly, windy practice!

This week is our first meet for high schoolers and time trials for middle schoolers! Make sure to get an easy run Monday, with plenty of rest and fluids in the day before racing. For your reference again, here is the link to the table to calculate your interval/lap splits for a given 800/mile/2-mile time.

Hebrews 12:1-2: Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

 

Thursday Hurdle Practice Notes from Coach Aris:

First goal is to install the basics and work on lead/trail leg quickness and develop the fast twitch muscles in the hip.

All of these drills are in this video:  https://youtu.be/EKj7B5WHjuI

Warm ups

-trail leg drills against the fence (or while pushing against another hurdle) x 2 sets of 10 (ea leg)

- lead leg wall kicks into a fence/wall x 2 sets of 10 (ea leg). If no fence/wall exists, then skip

- lead/trail hurdle walks, one leg over each hurdle (lead leg over hurdle 1, trail over hurdle 2, etc.) One foot/step will be planted in between ea hurdle. 1-2 sets of 5 hurdles 

- same as above , but two feet  be planted between each hurdle. 2-3 sets of 5 hurdles

-rain dances (quickness and rhythm exercise), 3x sets of 5 each leg.

-lead leg rhythmic skips, 3 sets of 5 hurdles each leg. Focus is on quick explosive lead leg. Lead leg wi have a slight bend. Runners will skip at a rhythm.

Exercises (time permiting. If no time then this can be done on Saturdays)

- (time permitting) block starts to get explosive start, drive, and over first hurdle, 3-5 sets over first hurdle

- (time permitting) open up to 2-5 hurdles, 3xset in between, based on hurdler ability.

 

Welcome to the 2023 Track & Field Season!

Let’s talk about the 2023 Calendar….

• Subscribe to the 2023 Track & Field Calendar by following the link then selecting the “Options” drop down, then “Calendar Feed” and select your calendar service. This will update your personal calendar automatically if I make changes!
• RSVP for all meets on or before the deadline indicated in the “Notes” section.
• We DO have a meet on Wednesday, March 15. I moved this event back to the tryout/participation calendar because I needed the RSVP by yesterday. If you have replied “YES” we are counting on you! If you have not been selected to attend a meet, I will reach out personally.  

It is going to be a great season, GO HAWKS! 

As always, please reach out if you have any questions.

Coach Heather