Chieftan's Championship Quest

[ESTI]

March 14
Temp: 40F

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.

100/200 group

4x300: Boys 52 sec, 3 min rest, girls 65 sec, 3 min rest


400m group:

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.

[ESTI]

Tuesday march 15
temp 37 F

100/200
tempo
1+1+1++
1+2+1+1++
1+1+1

400m
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.

[ESTI]

Wed March 16
Temp: 55F

100/200
2x3x30m tire sprints
3x30m standing starts

400m day off

Hurdlers: 110 focus, worked on Hurdles 1-3
3x first hurdle
3x 1&2
3x1,2,&3

Long jumpers did pop drills off the board.

[vedette]

What are tire sprints?

[ESTI]

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.

[ESTI]

Thursday march 17
Temp 60F!!!!

100/200
10x100 tempo plus an circuit

300h &400m
2x 300+150

The wind was rough on the 300 s. We ran 150 with wind at backs.

[ESTI]

Fri march 18
Temp 55f

100/200
3x10 blocks
2x60
2x150

300h/400
4x200, 2 x200 in come home pace

[ESTI]

Sat march 19
400 m

Long hills
2x2xgoal time for 400.
jog rest down, 16 min between sets

[ESTI]

Monday march 21
Temp cool 50f

100/200
3x300, 1x200
boys 45-50 sec
girls 50-60 sec

400m
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.

[ESTI]

Tue march 22
temp 35f winter weather advisory begins in a few hours

100/200
1+2+2+1++ x 3

400m
Girls 2 x 4 x150
Boys 3 x 4x150