Week of 1/1/17

Sunday 1/7/17-practice at HSS at 12:00 pm (outside).  Kids ran between 6.5-7.25 miles in horribly cold weather (15 deg) but with littlw wind, kids benched 60-70 lbs and deadlifted 125-165.

Saturday 1/6/17-practice at HSS at 8:30 am (inside) 50 minutes of running inside on a very tight loop, 20 minutes were very up tempo. Kids went through their back squat and front squat routine.

Friday 1/5/17– either bundle up tremendously and head outside or get on a treadmill- workout is 10 minutes easy,  20 min at 90% effort, 10 minutes easy. tummy time of 40/40/ 110x 2

 

THURSDAY 1/4/17-RUN 1 HOUR ON SAFE BACKROADS AFTER STORM OR TREADMILL IF AVAILABLE. FULL CORE ROUTINE!!!!!! NOT MOTIVATED? WATCH THIS

 

Wednesday 1/3/17– those not competing ran 4-7 miles followed by strides, those competing ran at CVC relays.

Tuesday 1/2/17– 15:00 up for most, followed by quick stretch and …developmental A dudes 20 x 400m on a 2:14 c, Dev B dudes and DA gals 16x400m on a 2:45 c and DC 14x400m on a 3:15 c, 2 laps down.  Those competing tomorrow ran 40m at 6:20 (dudes) -7:20 (gals) pace followed by 10 x 100m and 2 sets of tummy time ( 30/30/100).

Monday 1/1/17-run OYO or off.

Advertisements

Break Schedule 2017-2018

winter break 2017-18

HSS TBP HSS TBP HSS TBP TBP
Group 22-Dec 23-Dec 26-Dec 27-Dec 28-Dec 29-Dec 30-Dec Sundays and 12/25, 1/1
LD Dudes 15:00 W.U SDS(8) 950m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps easy cooldown. Front Squat after (120 lbs) Steady run for 5.7 miles- 1.5 mile hill, 1.5 miles back down hill, steady 5.7 miles. 15:00 up, SDS (8) 8 x 400m at 74.25, 200 jog between reps, 400m jog, 8 x 400m at 68.75, 200m jog between reps, 400m jog, 4 x 400m at 62.5, 200m jog between reps. 2 laps cooldown. Back squat 150 lbs (5×5) 11 miles steady 15:00 up, SDS (8) 1000m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps down, Front Squat (125lbs) 11 miles steady Steady run for 5.7 miles- 1.5 mile hill, 1.5 miles back down hill, steady 5.7 miles. 10*100 (40s) Run 2 of these 4 days OYO 6-8 miles
LD Ladies 15:00 W.U SDS(8) 950m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps easy cooldown. Front Squat after (100 lbs) 5.7 miles steady, 1 mile hill, 1 mile down hill, 5.7 miles steady. 15:00 up, SDS (8) 6 x 400m at 91, 200 jog between reps, 400m jog, 6x 400m at 82.5, 200m jog between reps, 400m jog, 4 x 400m at 74.5, 200m jog between reps. 2 laps cooldown. Back squat 120 lbs (5×5) 9 miles steady 15:00 up, SDS (8) 1000m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps down, Front Squat (105lbs) 9 miles steady 5.7 miles steady, 1 mile hill, 1 mile down hill, 5.7 miles steady. 10*100 (45s) Run 2 of these 4 days OYO 6-8 miles
Developmental A 15:00 W.U SDS(8) 950m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps easy cooldown. 13.5 miles 15:00 up, SDS (8); 18*400 on a 2:20c,  2 laps down 10 miles steady. 15:00 up, SDS (8) 1000m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps down (3:07 is 5 minute pace) 10 miles steady. 13.5 miles 10*100(42) Run 2 of these 4 days OYO 6-8 miles
Developmental B/ C 15:00 W.U SDS(8) 950m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps easy cooldown. 9-11.5 miles. 15:00 up, SDS (8); 15*400 on a 2:50c,  2 laps down. Dev C= 12*400m on a 3:20 c 6-8 miles steady. 15:00 up, SDS (8) 1000m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps down ( 6:00 pace is 3:45) 6-8 miles steady. 9-11.5 miles. 10*100m (50) Run 2 of these 4 days OYO 6-8 miles
All practices will begin at 8:00 am at designated locations with the exception of Friday 12/22 which will begin following dismissal.
HSS- High School South
TBP- Turning Basin Park
Practice is 100% MANDATORY.  Failure to show up will result in dismissal.  If not at practice for an excused reason the athlete will be required to
perform scheduled workout on their own. If missing practice for family or religious obligations your parents must email me at coachwayton@gmail.com

Week of 12/18/17

Thursday  12/21/17-60 sit ups, 30 pushupsx2 followed by 60 minutes of aerobic running and 10 x 100m on a 45s cycle, Top groups benched 55-65 lbs and got a total of 23 pullups

Wednesday 12/20/17– 15 min up, stretchi, most kids ran 4.25 miles at an uptempo pace- led by Ninad in 25:20 (5:56 avg) followed by 12 x 100m , top dogs ran 56oo meters in 18:52 (5:20) (2nd group ran 5:33 avg) followed by 4 x 300m at goal mile and 4 x 200m at goal mile.  Top ladies ran 4400m at 6:25/ mi (Julia) followed by 4 x 300m and 4 x 200m at goal mile pace, 2 laps down and TT of 100/40/40.

Tuesday 12/19/17-3 miles steady , 3 miles progressive.  Tim Sameer and Ryan all ran 16:30, Jillian and Julio ran 20:43

Monday 12/18/17-15 min up, SDS (8) followed by ….Top dogs ran 6x400m @ 74.25, 400m jog, 6 x 400 @ 68.75, 400 jog, 4 x 400m at 62.5, 200 rest between sets

top gals ran 5.400 (91), 400 rest, 5x400m (82.5), 400m (82.5), 4 x 400m at 74.5, actual marks for last 4 were 74/72/72/67 for Kavya and Julio, dev groups ran between 10-16*400 on between 2:20-3:20. squatters squatted 5*5 of 120 (gals)- 140.

Week of 12/11/17

Saturday 12/16/17-PRACTICE AT TURNING BASIN PARK @ 8:30!!!!!!!!

Friday 12/15/17-15 min up, SDS (8) 900m at goal mile effort, top gals were chased by top dogs in snow, Sameer came up just short to Julia- boys had to therefor run an additional 400m at GM, everyone also sprinted 8 x 75 in blizzard with over unders, kids then went inside and front squatted 5 sets and dead lifted (hex) gals 95lbs- dudes 145lbs

Thursday 12/14/17– dudes and gals all ran 55-60 min easy.

Wednesday 12/13/17– 15-20 min up, most kids ran between 3-4.2 miles up tempo followed by 3 laps easy, top gals ran 2.5 miles at LT followed by 8 x 200m @ GMP, top guys ran 3 miles at 16:08 (5:22 / mi) followed by 10x200m at goal mile , 2 laps down.

Tuesday 12/12/17-100 situps and pushups (sets of 34) followed by 2.2 miles easy and 4-5 miles up tempo. Julia led the ladies in around 6:30/ mi for 4, dudes ran 29:00-29:28 for 5.  Top dogs finished with 3 sets of 34 tummy time.

Monday 12/11/17-15 minutes up, SDS (8) followed by …top guys and gals ran sets of 400’s 5×400 200 rest @ 74,  5×400 @68, 200 rest, 4 x 400m at 61-2 , 200 rest, 400m rest between sets.  Ladies ran 4x400m at 91 (200 rest), 4x400m at 81-82 (200 rest), 3x400m at 74, 74, 72, 200 rest- 400 between sets.  Developmental groups ran between 9-12x400m on a 2:25, 2:55, and 3:25 cycle, squatters squatted 5×5 back squats at 115 (ladies)- 140lbs (dudes).

Week of 12/4/7

Saturday- Sunday 12/9/17– long run, 11-14 miles

Friday 12/8/17-15:00 up, SDS  (8) 850m at goal mile pace followed by 8 x 75m sprints with over unders and front  squats.

Thursday 12/7/17-50 minutes

Wednesday 12/6/17-warm up followed by 2-2.5 miles at LT followed by 5x300m at goal mile pace.

Tuesday 12/5/17-4 sets of 25 pushups and 25 situps followed by 2-3 miles steady and 2-3 miles progressive, Sameer led the dudes in 15:50 and Julio led the ladies in 19:42 with Kavya close behind.

Monday 12/4/17– leg drills followed by 15:00 easy SDS (8) and…

Top dudes ran 3 sets of 4 x 400, 200m between reps, 400m between sets, 1st set was done at 90% of goal 2 mile (74), 2nd set was 90% of goal mile (68), last set was at goal mile pace, guys avg’d 61. 2 laps down.  Top ladies ran 3 sets of 3x400m at the same training paces as the boys- gals hit 91, 82, 75 and finished with a fasy 400m led by Julia and Kavya in 67.  Developmental groups ran between 8-10 x 400m on a 2:30/ 3:00 and 3:30 cycle.

Week of 11/27/18

Saturday 12/2/17– top ladies ran 11.5 miles top dudes ran 13.5 with a mile long hill in the middle run hard- Andrew Ma led everyone in 5:55.

Friday 12/1/17-15 min up- SDS (8)-800m at goal mile  pace, adwin led all in 2:00 (out in 55) so apparently he’s running under 4 this year- 2 laps easy followed by 6 x 75m sprint with over-unders. 2 laps down followed by back squats between 125-135lbs.

Thursday 11/30/17-4-6 miles on grass.

Wednesday 11/29/17-top guys started their LT progression, gals ran 2 miles at 12:44 and the duders ran 9 laps at 12:20 both groups ran 8 x 200m after at goal mile pace.

Tuesday 11/28/17– form drills followed by 2 miles steady and 2 miles progressive.

Monday 11/27/17– quick attendance and expectation discussion followed by a 15 min warmup , SDS (8) followed by top guys and gals ran 6 x 400 with 200 rest at a variety of paces.  Paces included 2 x 400m at 90% of 3200, 2 x 400m at 90% of 1600, 1 x 400m at goal  mile, 1 x 400m at 105% of goal mile, dudes ran 72, 75, 70, 67, 62, 57 (Adwin and Tim), gals ran 90, 91, 79, 78, 73, 667 (Julia) everyone else ran 4-6 x 400m on a 2:30-3:30 cycle- 2 laps down.

Week of 11/13/17

Sunday 11/18/17– 70 minutes and strides.

Saturday 11/17/17– Sameer makes poduim! finished 8th at MOC.

Wednesday 11/15/17Friday 11/17/17– steady mileage.

Tuesday 11/14/17– warm up followed by 200’s at 30.

Monday 11/13/17-moderate run followed strides