Tuesday April 30 - Practice Tonight

Practice

Long and Triple Jumpers - With Dwane

Pole Vaulters - Andrew and Mr. Irwin (Cameron)

High Jumpers - Mr. Heather

Sprinters - Bill McGregor - Hand offs and Starts

Distance - Ms. Moss


NOTICE:  Please let me know if you are not participating at Track Wars.

Friday Morning - The bus leaves at 8:00 am  for Track Wars - Do not be late!!!!!! - We can't wait for you.

Maxi Meet # 1

Ready, Set _ _ _ _ _ _ GO
Click on Photo to see more

Check back on the weekend to see the full collection of photos.

Thanks to everyone who came out to endure the strong winds, cold, rain, snow , sleet and hail at our first track and field meet of the season. I promise the weather will eventually get better.


Practice:

Pole Vaulters will meet with me immediately after school in front of the Phys ed office. If there are enough of you we will practice after school.


All others:

We will see you next Monday.
Next week we will practice relay handoffs in preparation for TRACK WARS, next Friday.

Wednesday April 24

Meet in the gym portable immediately after school prior to practice.

Meeting - 2:30 - 2:45

Warm up starts at 3:00.

Important information for tomorrows meet.

Leave class at        1:10

Be on the bus by    1:20

Bus Leaves at         1:30

Wednesday April 17

Meet outside next to the Field House. Get outside early and warm up by 3:00 pm


NOTICE
Always plan to be outside and dress for the weather.


Work out

Sprinters and Jumpers

Interval Training


In Groups of 6 runners

4 * 150 m

THE WEATHER WILL BE WARMER TODAY SO YOU CAN PUSH YOURSELF A LITTLE HARDER.

20 to 25 sec. per interval

Walk back recovery (150m). Turn around and walk back to the start line using outside lanes.


TABATA workout

Pushups  8 * 20 sec intervals with a 10 sec recovery between intervals

1 min Rest

Lunges  8 * 20 sec intervals with a 10 sec recovery between intervals

Tuesday April 16 - Practice Cancelled

Due to staff meeting commitments

 Today's practice is cancelled.

We will see you tomorrow.

Meet outside next to the Field House. Get outside early and warm up by 3:00 pm


NOTICE
Always plan to be outside and dress for the weather.


Work out

Sprinters and Jumpers

Interval Training


In Groups of 6 runners

4 * 150 m

THE WEATHER WILL BE WARMER TODAY SO YOU CAN PUSH YOURSELF A LITTLE HARDER.

20 to 25 sec. per interval

Walk back recovery (150m). Turn around and walk back to the start line using outside lanes.

TABATA SITUPS - building a strong core
TABATA AIR SQUATS - WORK THE BIG MUSCLE GROUPS

8 rounds of situps.
20 seconds on 10 seconds off = 1 round - count total situps

8 rounds of air squats.
20 seconds on 10 seconds off = 1 round - count total air squats

report total movements - add total situps to total air squats.

Meet outside next to the Field House. Get outside early and warm up by 3:00 pm
Listen for announcements at the end of the day to see if there are changes to the meeting location due to bad weather.


NOTICE
Always plan to be outside and dress for the weather.


Work out

Sprinters and Jumpers

Interval Training




In Groups of 6 runners

7 * 150 m
25 to 29 sec. per interval ( As the temperatures get warmer our times will get shorter)

Walk back recovery (150m). Turn around and walk back to the start line using outside lanes.



Coaches notes: The purpose of the interval distance and times for the last 2 weeks is to:
-Instruct runners as to how interval training shall occur.
-Develop basic fitness and a comfort level for running faster speeds.
-It is important to run intervals with runners with similar ability and speed so that runners meet the target times and that runners are not left behind.


Be prepared to finish the entire workout without breaks. - (if you have to leave the track to go to the washroom or get some water you will not finish the workout and you will not gain the full benefit of the workout. (Plan ahead - go to the washroom before you go outside)

Next week we will reduce the number of intervals and increase your speed.

Distance and Middle Distance Runners

Interval Training

See Mrs. Moss

Throwers

See Mr Armour

APRIL 09 - Drill session # 2

Meet outside next to the field house to run drills with Mr. Fitzgerald.

Monday April 08, 2013 - Interval Training

Meet outside next to the Field House. Get outside early and warm up by 3:00 pm

Work out

Sprinters and Jumpers

Interval Training

In Groups of 6 runners

7 * 150 m
25 to 29 sec. per interval ( As the temperatures get warmer our times will get shorter)

Distance and Middle Distance Runners

Interval Training

See Mrs. Moss

Throwers

See Mr Armour

April 4 - drill session 1

Finally some warm weather.

Meet outside next to the field house to run drills with Mr. Fitzgerald.

Interval Day 1 - Wednesday April 3

Meet on the track next to the field house.

Warm up by 3:00 pm

Establishing routines: - Interval training

Put yourself in a group of 6 runners.

Workout.

6 * 150 m intervals
slow times - 25 to 30 sec. per interval

Each member of your group will take turns leading the group.
The group must stay close to one another. - Do not spread out on the track.
The lead runner will break the wind and cut air resistance for the other 5 runners.

Walk back to the start as a recovery.


This workout is a good recovery workout from yesterday.

Tuesday April 01 - Track and Field Day 1

Fitness and Conditioning Day:

Warm up by 3:00pm

Circuit Training

3 Stations

 Rotate through each station

Station 1

AMRAP - as many reps as possible in 5 min.

Have a partner count your sets

10 box jump
10 push ups
10 sit ups
repeat for 5 min.

Take a 5 min. rest while you count your partners sets.

Station 2

AMRAP - as many reps as possible in 5 min.

25 air squats
25 mountain climbers
25 lunges
repeat for 5 min.

Station 3

AMRAP - as many reps as possible in 5 min.

Burpees
have fun and keep going.

Keep track of your numbers. Write them down.