Multiple Teams · This Week in SW Track & Field 4/15


Hey Runners, Jumpers, Throwers, Hurdlers, and Injured get excited because the outdoor track season is about to begin!

It is still a bit cold and rainy so make sure you are still dressing appropriately.  ALL runners should have sweats and rain gear on for the start of practice until it is consistantly above 70 degrees (this can come off later if you get warm but on at the start each day).  Also many athletes have been seeming to make certain days of practice optional, that’s fine if that is your goal we as coaches will always reserve the right to make your spot in the line up optional as well, so make sure you are coming to practice daily and letting coaches know if you are to miss practice for any reason.

Events this week:

-Team Yearbook Photo:

MONDAY (Tomorrow) we will be taking few team photos for the yearbook.  Wear purple to practice (could be your jersey, laker apparel, or anything of the sort and don’t worry if you forget) we will be taking a boys team, girls team, captain, and full team photo.  Photos will be taken in the commons at 3:30 at the start of practice so make sure to get to practice on time.

-Osseo Tri Meet:

Tuesday we have our first outdoor meet at Osseo! This is a tri style meet where it will just be the three teams dueling it out to help all the programs get some good competition as well as have times to start the season with for our athletes.  Bus will be leaving at 2:25 from door 15 @Southwest with the meet starting at 3:30.  With this meet only being the 2 teams we don’t anticipate it running late and expect to be done around 7-7:30. Line Ups will be finalized at the end of practice tomorrow and we’re hoping for all High School athletes to be able to have 2 events each.  (Middle School hang tight we have a meet for you coming up on April 25th)

-Team Bonding:

Friday we are going to be having some fun at practice and doing team bonding games and events.  More info to come this week but keep that on the radar and we’ll make sure it’s a great time! Just to get you excited we’re planning on fun games either at the track or in the pool with food, music, and more!

 

Practice Schedule:

April showers bring fast runners so make sure you are dressed for the elements.  Temps are beginning to climb and short of some thunderstorms we should be outside every day for the rest of the season.  So we will have a Medium week to get more endurance and speed in this week as we start to head into the busy meet part of the season.  This is one of the last weeks with a smaller amount of meets so we’ll be pushing hard to prepare you for what’s coming.

 

Monday –

3:15 Attendance Inside

3:30 TEAM PHOTOS (Commons)

3:45 Team warm-up (walk/jog 4 laps around the track with dynamic movements)

4:00 Event-specific training

5:30 Girls Core in weight room/Boys Core in wrestling room

 

Event Group Workout Location Coach
D/MD Pre-meet

*Bring spikes

 

Track Gelle, Ronnie, Jaime
S/J/H Pre-meet

Strides, starts, and flys

Technique practice

Track Brink, Gerhardt, Huff, Ray
Throws Pre-meet Track Josh
MS 5 Strides 100m strides Track Glewwe

 

Tuesday – MEET @OSSEO

2:15 Excused from class

2:25 Bus leaves

3:30 Meet begin (back around 7pm)

 

Wednesday –

3:15 Attendance

3:30 Team warm-up (walk/jog 4 laps around the track with dynamic movements)

4:00 Event-specific training

5:30 Girls Core in weight room / Boys Core in wrestling room

Event Group Workout Location Coach
D/MD Tempo 12s OR HIIT circuit and yoga if inside

Weights a la Ronnie

 

Outside Gelle, Ronnie, Jaime
S/J/H If outdoor: Event specific workouts

If indoor: Event specific workouts (modified)

Weights

TBD Brink, Gerhardt, Huff, Ray
Throws Josh
MS Glewwe

 

Thursday-

3:15 Attendance

3:30 Event specific warm-up

4:00 Event-specific training

5:30 Girls Core in weight room / Boys Core in wrestling room

Event Group Workout Location Coach
D/MD 3×600 at 75%, 3×400 at 85%, 3×200 at 95% (200m jog between reps, 400m jog btwn sets) Track Gelle, Ronnie, Jaime
S/J/H 8-10 200s cut down time each rep, 3 min recovery; JV do 150s.

Indoor: 4 stations, pick 3 (1 – Weights, 2 – HIIT, 3 – Continuous Running, 4 – Plyo Circuit)

Brink, Gerhardt, Huff, Ray
Throws Josh
MS Glewwe

 

Friday – Team Bonding Day

3:15 Attendance (Race to Justice Day)

3:30 Team Warm Up

4:00 Short Event Specific Workout

4:30 Team Bonding Activities

Event Group Workout Location Coach
D/MD Run around Harriet, 8-10x gradual hill Outside Gelle, Ronnie, Jaime
S/J/H Speed and Agility

HIIT Circuit. Stairs, Plyos,

If outside, Hand-offs, and Block Starts.

Outside

Weight Room

Brink, Gerhardt, Huff, Ray
Throws Josh
MS Glewwe

 

Saturday –

D/MD 4x400s at mile pace (60” rest) or 200s at 800 pace (30” rest) @ Track

S/J/H/T No Practice

MS No Practice

 

Looking forward to a great week!

-The Coaches