- An opportunity to allow your legs to finally feel what true pacing is all about--something that seems foreign to them when all they have known for the past couple months is uneven terrain in the form of ruts, soft grass, steep hills--up and down, dust and dirt--thick and loose, etc...--but on the track, your legs could finally get into a rhythm.
- The shorter distance wakes up your muscles--this classic tune-up race before heading into the championship home stretch helps recruit those faster twitch muscles that have been somewhat dormant--your legs should now be able to shift into high gear almost effortlessly.
- A confidence booster--a race like this when run correctly can really put you into a positive mindset for your next race, especially if/when you kick down your opponent or if you had a nice negative split to boot.
Meghan--11:58 (6:04/5:54)
Sonja--12:24 (6:14/6:10)
Gab--12:24 (6:23/6:01)
Diana--13:45 (6:45/7:00)
Karen--14:11 (6:47/7:24)
This is the last week for JV. We have a nice tune-up tomorrow, so your legs should have some zip for this Thursday's League Finals. Varsity will be taper a bit as well but will still maintain some distance runs at the end of the week. You will also be on the track tomorrow.
Here's Monday's practice information:
Track captains--please get in touch with those runners who typically don't check the blog. Let them know they will need to bring their RACING FLATS!!
Everyone should bring racing flats--NO SPIKES!!
Warm-up--
JV--10 x 100meters...Jog the first 100 meter turn. Run these @ 80 percent effort...walk 100 meters between each. Cool down 1 mile. Stretch well! You're done.
Varsity-- 2 x (200 (jog 200), 400 (jog 400), 600 (jog 600), 400 (jog 400), 200)...walk a 400 between the two sets. Cool down 6 laps. See your pacing chart from last week. Same pace as your Continuous 400s.
Varsity includes:
- JV--4 laps
- Varsity--6 laps
JV--10 x 100meters...Jog the first 100 meter turn. Run these @ 80 percent effort...walk 100 meters between each. Cool down 1 mile. Stretch well! You're done.
Varsity-- 2 x (200 (jog 200), 400 (jog 400), 600 (jog 600), 400 (jog 400), 200)...walk a 400 between the two sets. Cool down 6 laps. See your pacing chart from last week. Same pace as your Continuous 400s.
Varsity includes:
- holly
- meghan
- sonja
- gabi
- diana
- skye
- goldie
should we bring flats AND trainers or just flats?
ReplyDeleteyou will always bring both shoes when you train on the track--you warm up with trainers and you do the work out with your flats and then your cool down with your trainers.
ReplyDelete