Sprinters/Jumpers/Throwers Workout 1/01/10

Happy New Year!!! Now lets workout

WOD for Friday 1.01.10

The workouts have the same pattern as last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements
-World's Greatest Stretch
-Knee Hug to Lunge
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate
Warm-up videos from Mark Verstegen at Core Performance

Running
Hill Runs 3 x 3 x 40-60m @ 90% 3min/8min rest (go ten meters further that you did last week)
-An alternative would be a tire run or a sled run for the same distance on a flat slope

Explanation:
This workout will be run on a hill similar to the one between the tennis courts and soccer fields at Chap. Do not get too caught up on what hill it is run on, as long as there is an upgrade. The workout consists of 3 sets of 3 reps for 40-60 meters @ 90% intensity with 3 minutes between reps and 8 minutes between sets. An example of this workout for someone that ran a 12 second 100m during testing would look like the following:

Set#1
40m hill run#1- approximately 5.28seconds
Walk down & rest 3min
40m hill run#2- approximately 5.28seconds
Walk down & rest 3min
40m hill run#3- approximately 5.28seconds
Walk down & rest 8min
Set#2
40m hill run#1- approximately 5.28seconds
Walk down & rest 3min
40m hill run#2- approximately 5.28seconds
Walk down & rest 3min
40m hill run#3- approximately 5.28seconds
Walk down & rest 8min
Set#3
40m hill run#1- approximately 5.28seconds
Walk down & rest 3min
40m hill run#2- approximately 5.28seconds
Walk down & rest 3min
40m hill run#3- approximately 5.28seconds
Walk down (done)

Figure your time using the running calculator (posted below). You will have to scroll to the bottom of the page that pops up and click on "Edit this page". That should bring up a new window that you can modify, but please leave it as you found it! Follow the directions on the spreadsheet. And without further delay: The running time calculator


Weights
Front Squat 1x5 (1 set of 5 reps) MAKE SURE YOU ARE GETTING NICE AND LOW
Shoulder Press 1x5
Deadlift 1x5
Hamstring Curls 3x8
Sit-ups 3x20

Videos from:

Stretching
Stretch for a minimum of 5 minutes

Please post

1. Weights used and times ran
2. Questions or comments.

See you in Coach Hawk's room on Monday!

Posted by: Coach Neale & Coach Whitenack

Upcoming Dates

Only ten days from now (counting today) is our first indoor meet. On the ninth, we will be heading up to the Univ. of Colorado for the first indoor meet of the USATF-CO 2010 season. This will be a great test of your present fitness, it will allow the coaches to see where you truly stand, and then be able to modify your training based off of that. More info on this meet will be available at practice.

Speaking of practice, our first practice of the new year will be on Monday the 4th of January, right after school in Coach Hawk's room. As usual, be prepared to go outside, it will be a beautiful day weather-wise, I predict.

On the 5th of January, the $350 airline ticket payment for the Disney trip in March is due. I have been trolling on the internets, and the cheapest ticket is still on Southwest, for around 350 bucks. If I can get tickets cheaper than that, I will happily refund the difference to everyone. You can make the checks out to Wolverine Track and Field Club, as that are official club name.

Hope everyone has a great New Years celebration tonight, but make sure to get in a workout today before you head out on the town. :)

SEP

Sprinters/Jumpers/Throwers Workout 12/31/09

Terrible, terrible music on this video but a good tutorial for learning a one-arm push-up. My interest in posting this video is not for methods of learning to do one-arm push-ups, but is rather in how the video demonstrates that achieving a goal (like a one-arm push-up) is a process. You have to build the structure, or scaffolding, before you can remove the supports and evaluate yourself on the goals you have set. Rarely is a goal attained by just constantly trying to reach the goal over and over again (reaching it without work means your goal was too easy; not reaching it, and repeatedly testing it without further exploration could be classically defined as insanity).



WOD for Thursday 12.31.09

The workouts have the same pattern as last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements
-World's Greatest Stretch
-Knee Hug to Lunge
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate
Warm-up videos from Mark Verstegen at Core Performance

Running
3 x 4 x 90meters

-80% intensity
-3 min rest between reps / 8 min between sets
-Explanation: Run 3 sets of 4 repetitions of 90m with a 3 min rest between each rep, and 8 min between each set. You will run a total of twelve 90s.
-To figure out the pace to run today is a bit more difficult since we are running less than the 100m on which you are basing your running times. Use your math skills, the example below (based on a 12sec 100m test time), or the running time calculator to help you find how fast you should run.

Set #1
Run 90m #1 @ 13.0 Sec
Rest 3 min
Run 90m #2 @ 13.0 Sec
Rest 3 min
Run 90m #3 @ 13.0 Sec
Rest 3 min
Run 90m #4 @ 13.0 Sec
Rest 8 min

Set #2

Run 90m #1 @ 13.0 Sec
Rest 3 min
Run 90m #2 @ 13.0 Sec
Rest 3 min
Run 90m #3 @ 13.0 Sec
Rest 3 min
Run 90m #4 @ 13.0 Sec
Rest 8 min

Set #3

Run 90m #1 @ 13.0 Sec
Rest 3 min
Run 90m #2 @ 13.0 Sec
Rest 3 min
Run 90m #3 @ 13.0 Sec
Rest 3 min
Run 90m #4 @ 13.0 Sec
Rest 8 min (done)

A guide to the calculator for figuring out your running times:

1. Follow the directions on the attached link
   
2. Scroll to the bottom of the page
   
3. Click on "Edit this page"
   
4. That should bring up a new window that you can modify
5. Please leave it as you found it! (i.e. put zeros back in where you entered numbers)
   

Weights
No weights today

Stretching
Stretch for a minimum of 5 minutes

Please post

1. Running times
2. Questions or comments.

Posted by: Coach Neale & Coach Whitenack

Sprinters/Jumpers/Throwers Workout 12/30/09

To start, I am poaching some material I got from Ross at RossTraining.com. Coach Seppala's site is dedicated to the advancement of distance runners, and he has kindly let us intrude on his space to post material appropriate for sprinters/jumpers/throwers. In recognition of this blog's heritage I offer material that is pretty darn inspiring to distance runners, but as well for any type of athlete. The videos embedded here (and on Ross' blog) are of a man well out of his prime, beating those much younger than him in races exceeding 150km. Even better is the fact that this man does this with no professional assistance and meal planning (like his competitors). He manages to succeed at his advanced age through having a goal, a plan, and immeasurable amounts of perseverance.

One Step Beyond - Documentary- Trailer - ENGLISH - 11mag...
by unpassodopolaltro

WOD for Wednesday 12.30.09

The workouts have the same pattern as last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements
-World's Greatest Stretch
-Knee Hug to Lunge
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate
Warm-up videos from Mark Verstegen at Core Performance

Running
No running today

Weights
Front Squat 3x5 (3 sets of 5 reps)
-MAKE SURE YOU ARE GETTING NICE AND LOW
-If you worked out last week you should 5-10 lbs heavier than you did last week
-If you are just getting back into working out, then do 80% of what you did for your 3 rep max a few weeks ago, but just do it for 5 reps instead.
Bench Press 3x5 (2 videos: barbell or dumbbell are both fine)
-Be safe!
Power Clean 3x3 (A very technical lift, try to emulate the video as much as you can)
-Warm-up: do at least 3-4 warm up sets before you get to the hard work
-Remember: at its most basic this lift is just a very powerful and low jump
-Key: extension of the ankles, knees, and hips
-Weight: go light and work the form; if new to this lift, using something as light as a broomstick is just fine
-Good habits to start: just like in the front squat, get the bar on your shoulders with high elbows
Back Extensions 3x8

Videos from:

Stretching
Stretch for a minimum of 5 minutes

Please post

1. Weights used
2. Questions or comments.

Posted by: Coach Neale & Coach Whitenack

Sprinters/Jumpers/Throwers Workout 12/29/09

For those of you that like to eat your Krispy Kreme donuts check out this article of the mess their products have created of a communities sewer system. Imagine what they do inside the body.

WOD for Tuesday 12.29.09

The workouts have the same pattern as last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements
-World's Greatest Stretch
-Knee Hug to Lunge
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate
Warm-up videos from Mark Verstegen at Core Performance

Running
2 x 3 x 350meters
-80% intensity
-3 min rest between reps / 8 min between sets
-Explanation: Run two sets of 3 repetitions of 350m with a 3 min rest between each rep, and 8 min between each set. You will run a total of six 350s. For an athlete that ran a 12 second 100m during testing, they will add 20% of that 100m time to each 100m in todays run. Twenty percent of their 12 second 100 is 2.4sec. So for every 100 they will add 2.4 seconds, times the 350m they will run is 8.4 seconds. This athlete, if they ran their 100% 100m pace for 350m (this is impossible, or they didn't run as hard as they could for the 100m test) they would run a 42 sec 350m (1oom x 3.5 x 12sec =42 sec). Adding that 20% on they will now run a 50.4 second 350. It sounds difficult, but get out there and do it to see how it feels.
For example:

Set #1
Run 350m #1 @ 50.4 Sec
Rest 3 min
Run 350m #2 @ 50.4 Sec
Rest 3 min
Run 350m #3 @ 50.4 Sec
Rest 8 min
Set #2
Run 350m #1 @ 50.4 Sec
Rest 3 min
Run 350m #2 @ 50.4 Sec
Rest 3 min
Run 350m #3 @ 50.4 Sec
Rest 8 min (Done)

Too confusing? A calculator for figuring out your running times has been created.

1. Follow the directions on the attached link.
   
2. Scroll to the bottom of the page
   
3. Click on "Edit this page".
   
4. That should bring up a new window that you can modify
5. Please leave it as you found it!

Weights
No weights today

Stretching
Stretch for a minimum of 5 minutes

Please post

1. Running times
2. Questions or comments.

Posted by: Coach Neale & Coach Whitenack (the decision was made that calling ourselves "Private" and "Sergeant" was an insult to the good men and women of our armed forces)

Sprinters/Jumpers/Throwers Workout 12/28/09

WOD for Monday 12.28.09

The workouts will continue with the same pattern from last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Remember to post comments if you are doing these workouts.

Warm-up

1x6 of the 6 warm up movements--
-World's Greatest Stretch
-Knee Hug to Lunge (I thought this was a Coach Neale original; perhaps it still is, but Mark Verstegen stole it from him)
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate (no great video for this one, as it is the brainchild of Coach Neale and I).

All of the linked videos for the warm up come from Mark Verstegen of Core Performance. Verstegen is a very knowledgeable person in the realm of fitness. He has gyms in Arizona and Florida that are considered to be a sort of Mecca for preparing for the NFL draft; as well he is the strength and conditioning coach for the German national soccer team. I have used his books in the past and see many great things about them, in particular the "movement prep", or warm-up routine, is very useful for preparing along with strengthening important muscles. I mention this for the parents of kids that I know look at this site on occasion, so if you want to get into shape or have nagging injuries that keep you from regular exercise check out Verstegen's books here or here.

Running

No running today

Weights

Front Squat 3x5 (3 sets of 5 reps)
-MAKE SURE YOU ARE GETTING NICE AND LOW
-If you worked out last week you should 5-10 lbs heavier than you did last week
-If you are just getting back into working out, then do 80% of what you did for your 3 rep max a few weeks ago, but just do it for 5 reps instead.

Shoulder Press 3x5
-Follow the demonstration in the video for form
-Notice the bar comes all the way down to the clavicles
-If you worked out last week you should be 5lbs heavier than you did last week
-If you are just getting back into working out, then do 80% of what you did for your 3 rep max a few weeks ago, but just do it for 5 reps instead.
Deadlift 1x5
-Just LIFT a DEAD weight from off the ground
-Key: the bar should never leave your legs--it should rub the whole way up
-Hips and shoulders should move at the same speed; not the hips extend first, and then straighten the back out
Hamstring Curls 3x8
Sit-ups 3x20

The video's linked above (except the Hamstring curl) come from Greg Everett's Catalyst Athletics site. Everett is one of the most trusted names in Olympic Weightlifting and overall strength training on the net. Check out his site if strength and power are your main interests.

Stretching
Stretch for a minimum of 5 minutes


Please post

1. weights used
   
2. questions or comments.

Posted by: Private Neale & Sergeant Whitenack

New Year Goals

This is a blog post from reknowned Nordic lifestyle enthusiast Patrick Stinson. He writes a regular blog for nordie sites, and I think I might have crossed paths with him once or twice back in the glory days. From what I think I remember, and what I presently read, he is a true character, in the best sense of the word.

Anyway, I think what he has to say about setting goals and achieving goals is fresh, relevant, and very useful, if perhaps slightly "mature" for this family website. I love all of his ideas, especially the "make the choice to commit", I find this very similar to my Lance Armstrong theory.

I think Patrick says things I want to say in a much more "real" way than most people, so take a couple minutes and read what he says through. Then think about it for a couple more minutes, and read it again. His words ring true, and I think his advice is good for all of us, in all the ways we pursue happiness.

SEP

THE RULES OF ENGAGEMENT
By: Patrick Stinson

At the start of every season coaches sit down with their athletes and go over the previous year, their goals for the next year, and put together a plan on how to accomplish them. Having had some success in the past, but also burnt out, I’ve got a lot of these lessons to plot out for this coming season. Since it’s hard to keep it all in my head, I decided to lay down some ground rules for myself if I’m actually going to commit myself to my goal this summer.

Each of these rules is as important as the other, and they all work separately but compliment each other. Every one comes from a fatal mistake I’ve made in the past. If I was an elementary teacher I’d draw one of those cheesy wheel diagram things.

First: Follow the music

This is the number one rule of engagement.

These means always do what makes you happy, even (and especially) if it means you need to drop the goal and do something else. If you aren’t happy, then you are missing the point. I call it following the “music” because when I think back to the things that made me happy, I can feel the groove. I can’t feel it in bad memories.

Another way I think of this, is where “the sun shines the brightest.” Remember that vacation where the sun was just raging through and all the colors and life was super bright? That’s your happy place. Music. Sunshine. Vibe.

Remembering this also helps picking your goal. Quality aspirations makes for quality preparation.

Declare and remember why you want to do it

When you follow the path to your goal, remember what you want to do it for. If you want to score points to make the team more than anything, that’s it. If it’s shallow and you just want people to like you, then fine! Just remember to look out for when that’s not enough to satisfy you and you need to bail, or when you can find another easier way to accomplish that goal.

Make the choice to commit

No standing on the fence. Making the conscious decision to commit magically changes your whole thought process. Live in the now! Don’t think “I’m gonna, I’m gonna.” Think “See? I am, I am.”

Think it through, shake hands with fate, agree to win.

Stay pumped to push it

The number one thing that can answer all your questions on how and when to train is to be pumped to get out there and push it. There is no substitute for this. If you are excited, you will just get out there and get in shape, like magic. This will keep quality in your workouts. You can’t go out and convince yourself that you are psyched, you just are. Remember that.

No crappy days where you are just logging hours allowed. Be psyched.

Make small, attainable, incremental goals

If your goal is to just “train hard and win the race”, you will end up with too much pressure and you’ll burn right the hell out. This is especially true when the training season gets longer than 4 months. If you divide a 9 month season into 4 parts, then you can relax on the big goal and just get all anxious and worried about the next small goal - not that big of a deal when it’s only 2 months away. Divide and conquer, baby.

When the workout is over, it’s over

Give yourself a chance to rest. When you hit the shower, you forget about training. Go outside, draw a picture, drink a beer, call your mom, whatev. If you don’t rest your brain, you can’t rest your body.

Regular self-check-ins

You have to keep your head “above water.” When you get so focused on your goal that you fall down the rabbit hole and never take your nose off the grindstone, your nose will bleed and you’ll rip your face off. Your training will suck and you’ll lose sight of the big picture. Make a conscious, considerate effort to regularly check in with yourself in order to make sure that you are doing everything on this list.

Good luck! We all need it.

P.S.

Merry Christmas

Merry Christmas everyone! I hope all of you have a wonderful day with your families and friends. If you get stir crazy by this afternoon and need to get out of the house, go for a twenty minute run!

Ho ho ho!
SEP

Sprinters/Jumpers/Throwers Workout 12/25/09

WOD for Friday 12.25.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

If you are busy with family today and you decide to hold off on this workout you need to do it on Saturday. This is an essential speed and strength workout that you won't want to skip out on.

Warm-up

1x6 of the 6 warm up movements

Running
Hill Runs 3 x 3 x 30-50m @ 90% 3min/8min rest

Explanation:
This workout will be run on a hill similar to the one between the tennis courts and soccer fields at Chap. Do not get too caught up on what hill it is run on, as long as there is an upgrade. The workout consists of 3 sets of 3 reps for 30-50 meters @ 90% intensity with 3 minutes between reps and 8 minutes between sets. An example of this workout for someone that ran a 12 second 100m during testing would look like the following:

Set#1
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down & rest 8min
Set#2
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down & rest 8min
Set#3
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down

Figure your time using the running calculator (posted below). You will have to scroll to the bottom of the page that pops up and click on "Edit this page". That should bring up a new window that you can modify, but please leave it as you found it! Follow the directions on the spreadsheet. And without further delay: The running time calculator

Weights

Front Squat 1x5 (1 set of 5 reps) MAKE SURE YOU ARE GETTING NICE AND LOW

Shoulder Press 1x5
Deadlift 1x5
Hamstring Curls 3x8
Sit-ups 3x20

Stretching
Stretch for a minimum of 5 minutes



Please post

1. weights used
   
2. questions or comments.

Posted by: Private Neale & Sergeant Whitenack

Sprinters/Jumpers/Throwers Workout 12/24/09

WOD for Thursday 12.24.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up

1x6 of the 6 warm up movements

Running

3 x 4 x 80meters
-80% intensity
-3 min rest between reps / 8 min between sets
-Explanation: Run 3 sets of 4 repetitions of 80m with a 3 min rest between each rep, and 8 min between each set. You will run a total of twelve 80s.
-To figure out the pace to run today is a bit more difficult since we are running less than the 100m on which you are basing your running times. You need to find 80% of your 100m test time (because 80m is 80% of 100m, for all you math whizzes out there), and then find 20% of that time and add it back on. So, for an athlete that ran a 12 second 100m during testing, 80% of that would be 9.6sec (.8 x 12sec = 9.6sec). That athlete would then add on 20% of 9.6sec, which is 1.9 seconds. Added back to the original 9.6 seconds the time is now 11.5sec. So for each 80m run the athlete would have 11.5 seconds.
The example for our 12sec/100m athlete would be:

Set #1
Run 300m #1 @ 11.5 Sec
Rest 3 min
Run 300m #2 @ 11.5 Sec
Rest 3 min
Run 300m #3 @ 11.5 Sec
Rest 3 min
Run 300m #4 @ 11.5 Sec
Rest 8 min

Set #2

Run 300m #1 @ 11.5 Sec
Rest 3 min
Run 300m #2 @ 11.5 Sec
Rest 3 min
Run 300m #3 @ 11.5 Sec
Rest 3 min
Run 300m #4 @ 11.5 Sec
Rest 8 min

Set #3

Run 300m #1 @ 11.5 Sec
Rest 3 min
Run 300m #2 @ 11.5 Sec
Rest 3 min
Run 300m #3 @ 11.5 Sec
Rest 3 min
Run 300m #4 @ 11.5 Sec
Rest 8 min (done)

Figure your time using the running calculator (posted below). Follow the directions on the attached link. You will have to scroll to the bottom of the page that pops up and click on "Edit this page". That should bring up a new window that you can modify, but please leave it as you found it! And without further delay: The running time calculator

Weights
No weights today

Stretching
Stretch for a minimum of 5 minutes



Please post

1. Running times
   
2. Questions or comments.

Posted by: Private Neale & Sergeant Whitenack

Going sledding

Coach Seppala and I set out on Monday evening to create a sled that the entire Chap track team can have fun with. No, not the sledding kind that you on winter days like today! More like the kind that some people consider to be a moderate torture device--a running sled.

Well, after a little gasoline used driving around, a kind donation from Christy's Sports, a little money for materials, a little filthy language, and a little blood (my own) was spent we had created the masterpiece pictured below.

The Masterpiece. Simply diabolical: it did not feel like much when you were in the middle of the workout
but the pain that came later was great.

Come on Seppala! Pull you maggot!

What I really wish I had are pictures of Katelyn, Logan, and I trying it out at the school yesterday. We did eight 30m runs with this baby strapped to us, followed by three 50m runs without it. We gradually increased the weight we were pulling so that the girls ended at 55lbs on the sled. Having pictures or video of that would have been great, but I was (again) too forgetful when leaving the home.

When we switched to the unweighted runs I think we were all a bit shocked by the speed we were all able to hit at some point in the run. I am not used to running fast, so that was definitely a cool feeling. Doing these types of resisted runs (hills, sled pulls, sled push, restraint system of bands or parachutes, etc...) are great for building speed, particularly in the first quarter of a race or coming out of the blocks.

I look forward to...
1. Seeing many track kids use this sled in the winter and spring seasons, and...
2. Making the next sled, pictured Here

Thanks for reading, and remember to leave comments on any workout you do on any day.

Coach Whitenack

Sprinters/Jumpers/Throwers Workout 12/23/09

WOD for Wednesday 12.23.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up

1x6 of the 6 warm up movements

Running

No running today

Weights

Front Squat 3x5 (3 sets of 5 reps) MAKE SURE YOU ARE GETTING NICE AND LOW

Bench Press 3x5 (barbell or dumbbell are both fine)
Power Clean 3x3
Back Extensions 3x8

Stretching
Stretch for a minimum of 5 minutes

Please post

1. weights used
   
2. questions or comments.

Posted by: Private Neale & Sergeant Whitenack

Sprinters/Jumpers/Throwers Workout 12/22/09

WOD for Tuesday 12.22.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up

1x6 of the 6 warm up movements

Running

2 x 3 x 300meters
-80% intensity
-3 min rest between reps / 8 min between sets
-Explanation: Run two sets of 3 repetitions of 300m with a 3 min rest between each rep, and 8 min between each set. You will run a total of six 300s. For an athlete that ran a 12 second 100m during testing, they will add 20% of that 100m time to each 100m in todays run. Twenty percent of their 12 second 100 is 2.4sec. So for every 100 they will add 2.4 seconds, times the 300m they will run is 7.2 seconds. This athlete, if they ran their 100% 100m pace for 300m (this is impossible, or they didn't run as hard as they could for the 100m test) they would run a 36 sec 300m (1oom x 3 x 12sec =36 sec). Adding that 20% on they will now run a 43.2 second 300. It sounds difficult, but get out there and do it to see how it feels.
Por Ejemplo (for example):

Set #1

Run 300m #1 @ 43.2 Sec
Rest 3 min
Run 300m #2 @ 43.2 Sec
Rest 3 min
Run 300m #3 @ 43.2 Sec
Rest 8 min

Set #2
Run 300m #1 @ 43.2 Sec
Rest 3 min
Run 300m #2 @ 43.2 Sec
Rest 3 min
Run 300m #3 @ 43.2 Sec
Rest 8 min (Done)

Good News! A calculator for figuring out your running times has been created. Follow the directions on the attached link. You will have to scroll to the bottom of the page that pops up and click on "Edit this page". That should bring up a new window that you can modify, but please leave it as you found it! And without further delay: The running time calculator

Weights
No weights today

Stretching
Stretch for a minimum of 5 minutes

Please post

1. Running times
   
2. Questions or comments.

Posted by: Private Neale & Sergeant Whitenack

Sprinters/Jumpers/Throwers Workout 12/21/09

POSTS WILL START APPEARING AT 6:00PM (1800 HOURS) THE DAY BEFORE

WOD for Monday 12.21.09

The workouts will take a different pattern this week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up

1x6 of the 6 warm up movements

Running

No running today

Weights

Front Squat 3x5 (3 sets of 5 reps) MAKE SURE YOU ARE GETTING NICE AND LOW

Shoulder Press 3x5
Deadlift 1x5
Hamstring Curls 3x8
Sit-ups 3x20

Stretching
Stretch for a minimum of 5 minutes


Please post

1. weights used
   
2. questions or comments.

Posted by: Private Neale & Sergeant Whitenack

Sprinters/Jumpers/Throwers Workout 12/18/09

WOD for Friday 12.18.09

Warm-up
1x6 of the 6 warm up movements
Running
Hill Runs 3 x 3 x 30-50m @ 90% 3min/8min rest

Explanation:
This workout will be run on a hill similar to the one between the tennis courts and soccer fields at Chap. Do not get too caught up on what hill it is run on, as long as there is an upgrade. The workout consists of 3 sets of 3 reps for 30-50 meters @ 90% intensity with 3 minutes between reps and 8 minutes between sets. An example of this workout for someone that ran a 12 second 100m during testing would look like the following:

Set#1
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down & rest 8min
Set#2
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down & rest 8min
Set#3
30-50m hill run#1- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#2- approximately 6.5seconds
Walk down & rest 3min
30-50m hill run#3- approximately 6.5seconds
Walk down

Here is an ideal hill for you to use. Sergeant Whitenack used this hill many a time during his stay in China.

A running calculator to help you with your times.

Weights
Front Squat 3x6 (3 sets of 6 reps) add 5lbs to what you did last time.
MAKE SURE YOU ARE GETTING NICE AND LOW

Stretching
Stretch for a minimum of 5 minutes

Please post

1. the times of the runs to the comments afterward.
2. weights used in the front squat (more lifts to come next week)
3. questions or comments.

Rest up and have a good start to winter break! Do something active over the weekend, but be safe no matter what it is. More workouts starting Monday.

Posted by: Private Neale & Sergeant Whitenack

Sprinters Workout 12/17/09

WOD
Running
2x2x200meters, at 80% intensity (3-4 seconds slower per 100m than your test 1oom), 3min/6min rest
Explanation- Do 2 sets of two 200 meter runs, and rest 3 minutes between each rep and 6 minutes between sets. Example for a runner that ran a 15 second 100 during testing:

Set #1
200 #1- approx 36-38 seconds
Rest 3 minutes
200#2- approx 36-38 seconds
Rest 6 minutes
Set #2
200 #1- approx 36-38 seconds
Rest 3 minutes
200#2- approx 36-38 seconds

Weights
Shoulder Press 3x8 (3 sets of 8 repetitions)

Please post

1. the times of the runs to the comments afterward.
2. weights used in the shoulder press (more lifts to come next week)
3. questions or comments.

Posted by:
Private Neale & Sergeant Whitenack

Potential X-mas Present

Just a quick reminder, the Disney trip we go on in March is open to ALL Wolverine Track Club Members and is very much fun. Click in the brochure for a closer look, email me with any questions.

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Sprinters Workout 12/16/09

Hey winter track kids! Get ready for your first workout--it's a pretty simple straight forward one.

For almost all of the workouts we post we would recommend doing the running at the school on the track so your runs are easily measured. If you cannot make it to the school, don't worry about it, and just run a distance close to the one prescribed. For instance, on today's workout measure something off near your home that is close to 100 meters--remember soccer and football fields are close enough to 100 meters for the purposes of this workout. Also, you could use this helpful tool at trails.com for measuring distances of any lengths.

The rest period may be longer than what you are used to, but stick to them! The idea right now is not to build conditioning, but rather is to build strength. So, do the run, and then rest. We want each run to be your best.

You should bring pen and paper and a watch to time yourself on the running events.

WOD (workout of the day)
Running:
5x100meters @ 90% (1-2 seconds slower than your 100 test time)
3 minute rest between each

Weights:
Front Squats 3x8 (3 sets of 8 reps)

Please post

1. the times of the runs to the comments afterward.
2. weights used in the front squats (more lifts to come next week)
3. questions or comments, but remember we're guests so be appropriate.
   

Again this is just the first workout posted, check back in the coming days for more. We hope you enjoy yourself, and continuously see improvement.

Sincerely,
Private Neale & Sergeant Whitenack

PS Thank you Coach Seppala for letting us use your blog space

Long Runs

One more thing, on your long runs, make sure to try and run on the softest terrain possible (avoid asphalt if you can!) and run on hilly terrain. The roads and trails out by Josh Lake's house are *perfect* for long runs.

On your long run days, make sure to do some (6-8) strides after your run, stretch really well, and do the ankle strengthening routine we have practiced.

For more information on long runs, and to see how my philosophy on training has changed and grown over the course of time, click here to read the first post I ever wrote almost exactly three years ago. Interesting stuff.

And now, a picture of my lovely wife.

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Running Links

I am looking for some good websites to link to about running. Anyone got any ideas? Let me know either in the comments section or email or even twitter.

Thanks in advance.

And now, a picture of my dog in Long Island Sound.

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Creative Run Ideas

Creative runs are a type of workout I learned in college, from my training with the ski team. It is a combination of aerobic running and strength that utilizes the natural terrain. Run for five minutes, then do a calisthenic exercise for 30-60 seconds. Repeat. Simple. If you are a beginner, you run shorter intervals, more advanced, then you can go longer intervals or a longer overall run. I like them because they are easily adaptable for runners of all levels, they require no extra equipment, and they are an efficient training mode.

Some exercises that I would suggest to do during these creative runs are:

*Tricep Dips (On a park bench)

*Supermans (up & down)

*Slow Bicycle Sit-Ups

*Simple Push-Ups

*Explosion Kicks

*Plank Bridge

*L-Overs (Sit on back, legs straight up in air. Swing both legs together to one side, keeping back flat on ground, then back to the other side. Go slow and deliberate.)

*Tuck Jumps (Bring your knees up high!)

*Puppy Dog Leg Lifts

*WaterPumps (Single Leg Squats)

*Split Squat Jumps

I mean, you don't have to do all of these during every creative run, but it does give you some options to mix it up. So, get outside, get running, get creative, and have fun with it!

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Guest Bloggers

Starting up in the next couple of days, we are going to have Coach Whitenack (Ryan.Whitenack@dcsdk12.org) and Coach Neale (Jared.Neale@dcsdk12.org) doing some blogging on this site. They want to post the workouts for the sprinters/jumpers/throwers. I think this is a great idea, I know they will offer up a lot of great workouts, some new articles to read, and a fresh perspective on things. This is going to be excellent.

And now, a picture of my daughter.

Getting Back Going Again

Lots of changes coming down the pike in the next few days with the ol' web log. It has been a while since I rapped at ya, (to quote Jim Anchower, the funniest fake columnist The Onion has ever employed) but after a nice break from running/writing/coaching, it is time to get the track machine fired up again.

Some things coming down the pike (a "pike" is the back home term for the "turnpike" or "highway") are a couple guest bloggers, ideas for creative runs, different running links, and requests for more involvement from the CHS running community in general.

So, stay tuned, same bat-time, same bat-channel!

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