Vacation Lift

Click here for the vacation lift

Long Sprinters

Long sprinter check out workout here

Short Sprinters

(55m/200m Runners)
If conditions don't allow you to complete these workouts as written modify as needed.
Switching the days of workouts is a good way of getting the work in when you can.
Sat-5x35 m max effort, 3(2x200) @ 70% use the 200 splits posted on the blog.
5XShuttle run (5m,10m,15m,20m 20 frankies between sets)
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 4x40m and 5(15m,20m,30m,40m) Hard, 4x80m High Knees, 6x300m @ 60% 100m walk rest between reps
Tues- 50 min game
Wed- (3x20, 1x30 Max speed), (4x100m, 3x80m, 2x60m Hard), 5x80m's High Knees
Thurs-50 min of sport
Fri- Max speed (5m,10m,15m with walkback) x5, 4x(3x150m @ 70% with 50 m walk between reps and 200m walk between sets)
Sat- 4x100, 8x200, 4x100 @ 60%
Sun- Off

Explosive workouts

Every Day All Sprinters
Continous Warm up
Plank Abs
Running Workout (check out seperate post for short sprinter and long sprinter workout)
Lift
AIS Rope Stretching

Endurance Winter break workouts

Wed- 6 miles Easy pace, stretch, abs
Thurs- 2 miles easy, 4 miles @ tempo (1 min per mile slower then 5k pace) 2 miles easy
Abs, 100 Lunges
Friday- 7 miles easy stretch, abs
Saturday-11 miles work on surging once every 5 min ( 1min ,1min ,1min ,2 min) x2
Sunday-day off (if you took off earlier in the week run today)
Monday-7 miles easy, 3,2,1 squats, pushups, pullups (10 min max number), abs, stretch
Tuesday-8 miles easy 6x100m striders, abs, Stretch
Wed- 2 miles easy, 4 miles @ tempo (1 min per mile slower then 5k pace) 2 miles easy
Abs, 50 Burpees, Stretch
Thurs-8 miles easy 6x100m striders, stretch, abs
Friday-9 miles easy
Sat -11 miles work on surging once every 5 min ( 1min ,1min ,1min ,2 min) x2
Sun-day off (if you took off earlier in the week run today)

As always modify as needed.
If you want to substitute a race then do so. Just drop out the tempo day and replace it with a easy day.

We will be coming in on tues, wed and thurs next week @ 9 am. If you would like some one on one time to talk about racing, training and the such be there.

Princeton Developmental Meet

Great job last night. Thanks for making last night go smoothly. Click here for results and splits.

Practice Cancelled

I'm Going Home Straight After School.


Endurance
Friday 30 min run, stretch, abs
Saturday- Long run 60+ min (if you have gone an hour or more before) 30 min if new

Explosive
Friday- 2x5x200m (think 40 second wind sprint or up and down a sideline on a field) with equal walking rest and abs
Saturday- 20 min run (you should be able to talk during this)
10 min of the following exercises
3 Squats
2 Pushups
1 pull up

Keep doing this for 10 minutes record how many of each exercise you completed.

Coaches Expectations

Read The Coaches Expectations Here

Currently Cleared

Ahmed, Nida

Eisenach, Louise

Anderson, Zoe

Best, Tajah*

Boiseaux, Marion* -Needs Impact Test

Boschitsch, McKenzie

Brennan, Meghan*

Cody, Jenna

Cohen-Tanugi, Lea

Debiche, Adi

Durner, Eddie*- Needs Impact Test

Eladawy, Sarah- Needs Impact Test

Fenley, Alicia*

Fenley, Andreia*

Gallagher, Alice*

Glover, Alyssa

Glover, Angela

Grosshans, Anna*

Hartmanshenn, Clara

Julious, Tori

Kennedy-Moore, Mary

Kim, Victoria(Suhyun)- Needs Impact Test

Kostenbader, Emma

O'Brien, Melissa*

Reilly, Katie

Sarnak, Ann

Schurott, Nicole

Shin, Rebecca-needs Impact Test

Skeete, Robyn*

Sowa, Maggie*

Spann, Veronica*

Vuojolainen, Rebekka

Waldeck, Estelle*

Whaley, Amelia*

Wheeler, Bryell*

Lea, Madeline

Lidstone, Emily*

Quinn, Maria "Mia"*

Reilly, Megan*

Tun, Linlat-Needs impact test

Winter Track Currently Cleared 11/19/09

Best, Tajah*

Brennan, Meghan*

Cohen-Tanugi, Lea

Debiche, Adi

Eisenach, Louise*

Eladawy, Sarah*

Gallagher, Alice*

Hartmanshenn, Clara

Kennedy-Moore, Mary

Kostenbader, Emma

Lea, Madeline*

Lidstone, Emily*

Quinn, Maria "Mia"

Reilly, Megan

Sarnak, Ann

Schurott, Nicole

Shin, Rebecca

Sowa, Maggie*

Vuojolainen, Rebekka*

Wheeler, Bryell* If you have a star * next to your name it means you have not given me your contact information. I need this information. GO HERE TO SIGN UP

Winter Track Interest Meeting

Winter Track Interest Meeting!!!
FRIDAY NOV 13!!!!!!!
Room 183
@ Break


Can't make it?
Go here to sign up

There will be a spring track team meeting on thursday after school in room 183. All spring track athletes are to attend. the meeting will begin @ 3pm. After the spring track meeting there will be the winter track pizza party, clothing handout and award thing in the room starting @ 4pm. If yo uhave not turned in your uniform from the winter you need to have it with you.
Coach Smirk

this weeks schedule

tues Jadwin
Wed 15 minutes after school (assuming there are no after class activities ie peer group or community service)
Thursday jadwin
Friday batch meet @ peddie athletes not going to lavino relays
Sat lavino relays @ lvp only for athletes competing in relays