Transition week workouts for Endurance runners

Winter track carryover athletes

Monday-Volume 45
Tuesday-
800 runners 4x200@r w/ 1 min, 6x400@R w/ 2min, 4x200@r w/ 1 min 2 miles@E
Weighted Lift
1600/3200 runners 6x1000@ I pace w/2min recovery 2 miles @ e
Weighted lift
Wed-Volume 45w/striders Iso posterior lift and medball
Thursday-Threshold 4 miles
Friday-Volume 40 Weighted Lift
Saturday- Long run 60+Min
Sunday-off

Everyday-
 warm up on track (except long run)
Pillars

post run
Abs- your choice (i would focus on plank abs 2 or 3 of the days)


Returning to running in spring or new runners

Volume all week
30-45 min
Striders on mon/wed/friday 6x diagonals across soccer field


Everyday-
 warm up on track (except long run)
Pillars

post run
Abs- your choice (i would focus on plank abs 2 or 3 of the days)

Welcome to Spring Track 2013

Welcome

Please accomplish the following by Friday Feb 15th.

1. Turn in all paperwork needed to participate in spring athletics.
2. Fill out athlete information form
3. Be prepared for a full team meeting on Feb 28th after school (location TBA)
4. Be prepared for teams first practice on Monday March 4th after school. (details will be discussed during team meeting on the 28th)
5. Clear your calendar for Sunday March 17th Team 5k Fundraiser (you are either running or volunteering)

Other things you should be taking care of 

• Start training daily
• Make sure you are on top of your school work
• Start getting materials together so you are prepared for the first day

Weather update and Monday

Assume we are on tomorrow. Looks like the weather is going to clear. It will be chilly and windy so be prepared.

All athletes are to report to the track right after school to get set up.

Lineup will be posted later tonight and you can check in with me tomorrow for line up

Update to schedule

No meet this Wed. It has been rescheduled for may

This weekends invite is at Old Bridge.

Meet info is located here

SPRING BREAK SCHEDULE

Please fill out this form to identify what days you will be at practice. This is a big deal to help coaches figure out how to set up practices and meets.

currently cleared 3/1

Bai, Jessica
Bazile, Michelle
Bestwick, Morgan
Bond, Julie
Brown, Emily
Chen, Mollie
Cody, Jenna
Cook, Linda
Cruz, Brittany
Davila, Beatriz
Delikoura, Evita
Delikouras, Maria
Duke-Mosier, Phoebe
Duke-Mosier, Sophia
Fan, Angel
Farrell, Susan
Gebert, Victoria
Glover, Alyssa
Glover, Aria
Greenberg, Beatrice
Gupta, India
Hartmanshen, Laure-Eline
Hubert, Allison
Klatte, Cosima
Liang, Alice
Liverman, Kelsey
Misiolek, Kalina
Nass, Isabel
O'Brien, Melissa
Park, Jill
Parker, Charlotte
Quinn, Maria
Reifinger, Alexa
Ren, Stephanie
Sackey, Celaine
Schochet, Leila
Schumaker, Margot
Straus, Cara
Tamada-Wu, Erina
Vuojolainen, Raakel
Waldeck, Estelle
Whaley, Amelia
Whaley, Eleanor
Wheeler, Bryell
Wilson, Eleanor
Zaidi, Insia

Currently Cleared (2/28/12) Updated

Bai, Jessica
Bestwick, Morgan
Bond, Julie
Brown, Emily
Chen, Mollie
Cody, Jenna
Cook, Linda
Cruz, Brittany
Davila, Beatriz
Delikoura, Evita
Delikouras, Maria
Duke-Mosier, Phoebe
Duke-Mosier, Sophia
Farrell, Susan
Gebert, Victoria
Glover, Alyssa
Greenberg, Beatrice
Gupta, India
Hartmanshen, Laure-Eline
Hubert, Allison
Klatte, Cosima
Liverman, Kelsey
Misiolek, Kalina
Nass, Isabel
O'Brien, Melissa
Park, Jill
Parker, Charlotte
Quinn, Maria
Reifinger, Alexa
Ren, Stephanie
Sackey, Celaine
Schochet, Leila
Schumaker, Margot
Straus, Cara
Tamada-Wu, Erina
Teng, Anthony
Vuojolainen, Raakel
Whaley, Amelia
Whaley, Eleanor
Wheeler, Bryell
Wilson, Eleanor
Zaidi, Insia