Monday, July 24, 2017

Jr. Olympics Day 1

Day 1: Madison 1500 meter Racewalk
So this is the text I got Sunday night (Late last night) from her mother, "I am hoping that she will run.  She has a pounding headache that feels like someone's hitting her with a hammer, she has a fever, she has no energy and is sleeping constantly.  We have gotten her medicine, and have given her a blessing and we are trying to fill her with good things although her appetite is zero." Then this follow up this morning..."No headache or fever at the moment.  She is super negative and agitated.  She needs to hang with you and pumped with positive juices.  Her being sick has brought in a lot of negativeness. 😩. HELP"
So not exactly how we wanted to start the week off especially since this came on so quickly.  Well she showed up and I did my thing with the "positive juices" (a little secret that only Maddy and I know about) and she went out there and took 5th in her heat with a 13 second PR!!!  She came in ranked 24th of 49 athletes and finished 19th overall with her new PR!  So PROUD of you Maddy for "doing hard things" when you didn't think you could do it!  Life lesson learned!!  Oh did I mention that her race was at 4pm and it was 92+ degrees with about 52% Humidity!  So tomorrow is the Opening Ceremonies which are always fun to attend.  We do not have anyone competing tomorrow so next update will be Wednesday night.  BTW, if you want to watch the Jr. Olympics go to USATF.TV

Saturday, July 22, 2017

Jr. Olympics here we come!!!!

This week (July 24-30) is the Jr. Olympics in Lawrence, Kansas!!!  Congratulations to all the athletes who are competing this week!
Wesley Rae 9-10 Boys 1500 Meters
Jackson Slack 9-10 Boys 800 and 1500 Meters
Dominique McKenzie 13-14 Boys 100 and 200 Meters

Madison Slack 11-12 Girls 800, 1500 Racewalk and 1500 Meters
Chloe Taylor 17-18 Girls 400 Hurdles
Starlee Woodbury 17-18 Girls 100 and 100 Hurdles

So proud of your time and effort in qualifying for this meet!  You have dedicated your summer to get here so now..."Remember to run FAST and MAKE THEM CHASE YOU!!!"

800/1500 Runners (Workouts for this week)
Monday: 3X450 at 800 meter pace with 4 mins recovery
Tuesday: 2-3 easy miles with 6 striders at end of run.
Wednesday: 6X200 at 400 meter pace with 4 mins recovery
Thursday: 2-3 easy miles with 6 striders at end of run.
Friday: Warm-ups and then 5X50 Flys
Saturday: Warm-ups and flys

Sunday, July 16, 2017

Practice schedule for the week of July 17-21

Hey Team,
So this is the last week of the season for practice as next week we will be at the Jr Olympics for those that have qualified.  I need to know the final list of those athletes that are going by Tuesday.  The cost per event is $8 and the Heptathlon is $24.  Please get this money to me as soon as possible.  Here is the schedule for this week.
6:30-8pm Distance runners
7:30-9:30am Sprinters/Hurdlers

It is going to be HOT this week again so remember to HYDRATE and get your REST!!!!

Sunday, July 9, 2017

Practice schedule for the week of July 10-14

Hey Team,
So we are back at it this week at our regular schedules.

Distance: 6:30-8:00am
Sprinters/Hurdlers 7:30-9:30am

For those athletes that have qualified for the JR Olympics I need to know who is going so I can get you registered.  Please let me know by Tuesday.

Again it is going to be a HOT week so remember to HYDRATE and get your REST!!

Sunday, July 2, 2017

Practice for the week of July 3rd-8th

Hey Team,
So this week is the annual "NO CONTACT" period for me.  So all High School coaches cannot hold practices.  So this week you are on your own.  I will post the workouts here so that you can try to stay on track for the Jr. Olympics.  Normal practice times will resume the week of July 10th.

Monday: 12-17 X Hills  Sprint up, jog/walk back focusing on Knee lift and fast arms
Tuesday: Recovery run 3-5 miles with 8 strides after
Wednesday: 3X1200 repeats (3000m pace) with 2 mins recovery
Thursday: Recovery run 3-5 miles with 8 strides after
Friday: 12X200 repeats (400 meter pace, 200 jog recovery)
Saturday: Long run 5-7 miles

Monday: 5X50 Fly's
               6X Hills walk back recovery
Tuesday: 5X50 Fly's
               3 point starts to 20-25-30-35-40 meters
Wednesday: 5X50 Fly's
                    120-150-250-150-120 at 95% with 8 mins active recovery
Thursday: 5X50 Fly's
                 Coaches 400 (sprint 100, walkback 50)
Friday: 5X50 Fly's
            3 points starts to 25-30-40-50 meters

As with all our workouts do warmups first then do the workout and then lunge and stretch after.  Remember to HYDRATE and get your REST!  It gets warmer as the week goes on.