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