Chieftan's Championship Quest
Today was the first official day of outdoor track. The boys team has a lot of talent in many events. I think there is a chance for both individual success and team success in the league.
This year I am using a 400/800 program based on KK's template. This is the first time using it and I'll be learning along the way. One runner, C, has a goal to run sub 50. Two years ago ran 52. Last year took a year off but hit the weights hard. I have a girl, O, who wants to break 60. She ran 64 last year. She ran croos country and put in alot of milage this winter. She needs speed work and lactic workouts. I think she will be good.
In the 100/200, I will be using a modified short to long with some intensive tempo leading to meets, with two tempo days for the first four weeks.
D, is my main 100m runner. He ran 60m indoor with a PB of 7.17FAT. T, is my main female 100m/200m runner this year. She ran 8.38FAT indoors.
4x300: Boys 52 sec, 3 min rest, girls 65 sec, 3 min rest
2x(4x150 diagonals). Boys: 23-25 sec, girls 25-28 seconds. REst: Rep 1: jog to start, rep 2, walk to start, rep 3 jog to start, set rest of 8 minutes.
Overall great day.
The plan for tomorrow:
100/200m: 10x100 tempo plus field event technical work in jumps. Wed is a sped day.
400m: no access to long hills, will do strength power series of long resisted sprints, skips, and sprints. wed is day off.
Tuesday march 15
temp 37 F
Strength power circuits
3x (2 x 60 skip ht, 2 x 60 buildup, 2 x 60 tire drag).
Overall good day. It was a bit cold though.
Wed March 16
2x3x30m tire sprints
3x30m standing starts
400m day off
Hurdlers: 110 focus, worked on Hurdles 1-3
3x first hurdle
Long jumpers did pop drills off the board.
Similar to a sled, except I was able to get 5 tires for free and $20 worth of hardware to attach the cords. Much cheaper than a sled. We don't have hills near the track.
Thursday march 17
10x100 tempo plus an circuit
The wind was rough on the 300 s. We ran 150 with wind at backs.
Fri march 18
4x200, 2 x200 in come home pace
Sat march 19
2x2xgoal time for 400.
jog rest down, 16 min between sets
Monday march 21
Temp cool 50f
boys 45-50 sec
girls 50-60 sec
allwere sore still. Did big circuit after a 15 min jog. Felt looser afterwards. Tomorrow will be cold. Would like to feet one moreSE workout in tomorrow if possible.
Tue march 22
temp 35f winter weather advisory begins in a few hours
1+2+2+1++ x 3
Girls 2 x 4 x150
Boys 3 x 4x150