Saturday Hill Work

Track & Field Athletes:

We will be meeting on Saturdays throughout March:

• Saturday, February 28th
• Saturday, March 7th
• Saturday, March 21st
• Saturday, March 28th

We will be taking a bus to the Rocky River Metro-Parks (Emerald Necklace Marina) to do our hill work sessions. Here are the details:

• Meet at ALHS at 9:50 a.m.
• We should arrive at Rocky River by 10:30 a.m.
• If you just joined the distance crew and you're still not in the best shape, that's okay! You have to start somewhere...come on out and let's get to work!
• Practice should last between 45 minutes to an hour.
• We'll return to ALHS around noon.
• I'll send a TEAM REACH text with an ETA of our return so parents don't have to wait.

Bring a hat, gloves, water, dress in layers!

Looking forward to seeing everyone! Go Avon Lake Track & Field!

WARM-UPS & ORDER OF EVENTS

• Warm-Ups begin 2 events prior to your event
• Pay attention to the order of events
• Stay active, no standing around…if you’re still waiting around go through warm-ups again

Warm-Up #1 - First Event	Warm-Up #2 & #3 - 2nd & 3rd Events	Cool-Down After Every Event
1. 2 laps light build-ups      around football field 2. Max 75% speed      end-zone to end-zone (100+ yards) 3. Walk from sideline to      Sideline 4. Form-Drills (20 yards out      and back):     High Knees     Butt Kicks     Frankensteins     Toe Touches     A-March     A-Skip     B-Skip     Cariocas     High Knee Pull-Ups     Lunges     Reverse Lunges     Skip for Height 5. Event-Specific Prep:     Jumps Approaches     Hurdles     Block Work     Exchanges 6. Static Stretches 7. Right before your race:     3 x 20 meters at 90% effort	1. Cool-down on field      after first event 2. 4 x 50M at 75% effort on      field 3. Walk from sideline to      Sideline 4. Form-Drills X 2 (20 yards      out and back):     High Knees     Butt Kicks     A-March     A-Skip     B-Skip     Cariocas     Skip for Height	1. One lap walk around      perimeter of football field 2. Static Stretch 3. Rehydrate & Refuel:     Light snack (granola bar,      fruit, protein bar, etc.) 4. Water (no sports drinks)

ORDER OF EVENTS

4 x 800 Relay

100 Hurdles/110 Hurdles

100 Meters

4 x 200 Relay

1600 Meter

4 x 100 Relay

400 Meter

200 Hurdles

800 Meter

200 Meter

4 x 400 Relay 

SPIRE UPDATED TIME SCHEDULE

 

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