Today's (11/30/12) Practice

Practice will be from 10:45 - 12:20

If you are working out at SCHOOL this will be the main workout:
Distance:
dynamic warm up
2 mile secondary
25 minutes long hill run
20 minute free run
Sprint:
dynamic warm up and secondary sprint drills
Long hill 15 times walk down (lift knees)
Short hill 10 times (backwards) (lift knees and feet)
15 minute free run

If you are working out from HOME today this will be your workout:

Distance:
dynamic warm up
2 mile secondary
25 minutes run pick up 1:00 followed by a 2 minute jog
20 minute free run
Sprint:
dynamic warm up and secondary sprint drills
1 mile ins and out
800 ins and outs
15 minute free run

New Practice Times and JJ Workout

Practice times for Friday and Saturday.

Friday 10:45 - 12:20
Saturday 8:00 a.m. - 10 a.m.

John Jay Workout 11/29/12
Distance 
Normal warm up with dynamic stretching
5 core exercises (you can pick 5) 1 minute each exercise
We covered running technique
recovery run 40 minutes

Sprint

Normal warm up with dynamic stretching
5 core exercises (you can pick 5) 1 minute each exercise

5 stomach starts

5 knee starts

5 cheetah starts

5 block starts

We took out the starting blocks and did some work with those

6 x 150 jog-run-accelerate

800 cool down stretch.  

Early Dismissal Tuesday (11/27/12)

There is no practice today (11.27.12) due to early dismissal (weather).

Please be safe! I will see you on Wednesday.

-Coach

Practice Plan 11.21.12

https://docs.google.com/open?id=0B1XXvWXUk_KBZW1kZFdtR0VMbWc

Event Sign Up!!! STANDARDS ARE UP!!! Look Left

Click on the link below and sign up for the events that you are interested in competing in.

https://docs.google.com/spreadsheet/ccc?key=0AlXXvWXUk_KBdGNLcXlHRk5LVmZHcmZ0eWczVTQyWUE

Please only place your name under events where you have a serious interest.

Thank you,

Coach Holst

Winter Track Meeting!!!

Thursday
November 8th 
MS CAFE
3:00 p.m.