I know this is early, but I wanted to post our spring break training schedule that we will be following next week. Believe it or not, I am going to be out of town for the beginning of spring break, on a much needed Steamboat vacation. (Crashing at the Maroney's, it's gonna be awesome!) So, it's a few days early, but this is what I need from each athlete.
Sunday the 16th - Long easy recovery run, shoot for 60 minutes or so. Make sure to stretch!
Monday the 17th - The "Perfect Run". There is no official practice, so each athlete will need to do this on their own, or with some friends, or with their dog. (Otis actually LOVES this work-out, we go to a deserted park, he can be off leash, he thinks it is great!) The jog to the park should take you ten minutes. Then, set your watch for one minute repeats. Go all out for one minute, then recover for one minute. Then all out for one minute, recover one minute. Get 10 "all-out's" in. This is continous, no rest, no stopping. Then, jog back home for a ten minute cool down.
Tuesday the 18th - Easy recovery run, shoot for about 45-60 minutes. When you are done, do a push-up pyramid to keep your upper body strength up.
Wednesday the 19th - Meet at Sierra MS at 9:00 am for three minute eggs! See you there!
Thursday the 20th and Friday the 21st - Meet at CHS at 3:00 for a normal practice.
Now, I understand this is spring break, and I am cannot make anyone attend practice, especially when I am three hours away! However, I can say, that if you are dedicated to track, and dedicated to this team, you will find the time to complete the Sunday-Tuesday work-outs and you will make sure to be at organized practice from Wednesday - Friday. If you are out of town, you need to communicate that with me. We do not have a JV meet Spring Break week, but we do have a varsity meet. So the Monday/Wednesday rule is modified. I expect you to train hard on your own on Monday, and I expect to see you Wednesday if you want to race Saturday.
This is not the time to blow off practice to go snowboarding, or to "forget" about running because The Fresh Prince of Bel-Air is on. You need to continue working hard every day, in order to be fully prepared for the season. The preparation is the only thing you can control, so make sure you prepare to the fullest extent!
SEP
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