SPIRE Meet 2/21

Hey Everyone:

Here's information regarding Saturday's SPIRE MEET. The Order of Events is below. A few things to review:

• I would leave around 7:30 a.m.
• You should arrive around 8:30 - 8:45 a.m., which should be plenty of time for you to check in, find the coaches, and go through your warm-ups
• Coach Kauffman and I will meet you there
• We'll set up a text chain through TEAM REACH to communicate with you prior to arrival
• We'll be meeting at BUILDING C at ENTRANCE C-31
• Make sure you've got TRACK spikes on your shoes (not cross country spikes)
• Also, if you do not have spikes yet that's okay too :)
• Athletes will have to fill out a waiver, I've got copies of them for you
• BRING THESE WAIVERS WITH YOU SATURDAY

Conditioning: Week #1

So...we'll be meeting Monday, Wednesday, and Saturday this week. Be prepared to go OUTSIDE! A couple of notes:

• We should wrap up around 4 or 4:15 p.m. this week
• Start thinking about the SPIRE MIDDLE SCHOOL MEET on Saturday, February 21st
• Next week we're practicing every day (Tuesday-Friday due to President's Day)

Here are the running times/workouts:

Monday

14 - 24 minutes at 65-75% HR max

65-75% HR max = 135 - 156 bpm

135 - 156 bpm = 34 - 39 beats per 15 seconds

Tuesday

10 minutes (on own)

Wednesday

4 x 1 minute at 75-85% HR max

This is 156-178 bpm

2 x 2 minute at same pace

Thursday, Friday, or Saturday

12-22 minutes

Pre-Season Training: Week #11

So...the plan is we'll be meeting Tuesday, Wednesday, & Thursday this week. However, we'll have to see the schedule for the week. Regardless, make sure to keep up with your workouts. When we return to school, our sessions will be INSIDE this week. If you can't make a session, get your 3 - 4 days of workouts in!

Here are the running times/workouts:

Tuesday

20 minute jog

Wednesday

30 minute jog

Thursday

20 minute jog

Friday or Saturday or Sunday

10 minute jog

Pre-Season Training: Week #9

We're back to running on Tuesday, Wednesday, & Thursday this week. We are planning on running outside, so dress for the weather (although some days may be inside). If you can't make a session, get your 3 - 4 days of workouts in!

I should be around this Saturday morning if you'd like to get together for a run.

If you can't make a pre-season session, here are the running times/workouts:

Tuesday

1. 8 x 1 minute at 75-85% max HR

2. This is 156-178 bpm

3. 2 x 2 minute at same pace (if we have time)

4. This is 156-178 bpm or 39 - 45 beats per 15 seconds

Wednesday

1. Core Work: Push-ups/Sit-ups/Crunches

2. 35 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

5. Get heart rate up, but keep it at 10 minutes

Thursday

1. 20 minutes at 65-75% HR max

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Friday or Saturday or Sunday

20 minute jog

Pre-Season Training: Week #8

We're running on Wednesday & Thursday this week. We are planning on running outside, so dress for the weather (although some days may be inside). If you can't make a session, get your 3 - 4 days of workouts in!

If you'd like to meet on Saturday, talk to each other and let me know Saturday morning. I will be around if you'd like to run together. 

If you can't make a pre-season session, here are the running times/workouts:

Wednesday

1. 25 minutes at 65-75% HR max

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Thursday

1. 8 x 1 minute at 75-85% max HR

2. This is 156-178 bpm

3. 1 x 2 minute at same pace (if we have time)

4. This is 156-178 bpm or 39 - 45 beats per 15 seconds

Friday

No Practice

Saturday (on own)

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 30 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Pre-Season Training: Week #7

We hope everyone has had a Merry Christmas and Happy Holiday Season!

For those in town, we're running on Tuesday, Wednesday, and Friday this week. Given the weather forecast, we're going to be running in the ALHS weight room. We'll be meeting from 10-10:45 a.m. If you can't make a session, get your 3 - 4 days of workouts in!

If you can't make a pre-season session, here are the running times/workouts:

Monday

No Practice

Tuesday

1. 25 minutes at 65-75% HR max

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Wednesday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 30 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Thursday

No Practice

Friday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Saturday (on own)

1. 10 minutes

2. Light jog, conversation-pace (no walking)

Pre-Season Training: Week #6

We're running on Tuesday & Wednesday this week. We are planning on running outside, so dress for the weather (although some days may be inside). If you can't make a session, get your 3 - 4 days of workouts in!

We will NOT be meeting next week, but I'll send out a running schedule for everyone and then we'll meet again during the second week of Winter Break.

If you can't make a pre-season session, here are the running times/workouts:

Monday (on own)

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Tuesday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Wednesday

1. 8 x 1 minute at 75-85% max HR

2. This is 156-178 bpm

3. 1 x 2 minute at same pace (if we have time)

4. This is 156-178 bpm or 39 - 45 beats per 15 seconds

Thursday (on own)

1. Core Work: 2 x 10 Push-ups & Sit-ups

2. 25 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds