Varsity Track and Field · This week in SW Track & Field 5/13


Hey Lakers,

Last full week of training before championship season! It’s crazy to think but this season is on its way to coming to an end. Lets make these last few weeks great.  Great practices and workouts for sure but more importantly great memories…when the years go by you may forget your exact times you ran but you’ll never forget those that surrounded you while you did it.  So lets not count the days but rather make each day count.

 

Events this week:

-Car Wash: 

Thursday (May 16) from 3:30-6:00 we will be having our annual Car Wash Fundraiser at Lake Harriet Methodist Church (49th and Chowen).  Please visit the CAR WASH page for full details and tickets will be handed out by coaches at practice tomorrow.  Each athlete is responsible to presell 10 tickets at a suggested donation of $10 (its ok if someone wants to pay more or a little less) and then bring cash, checks, or unsold tickets back by Thursday to help us pay for coaches, equipment, meets, etc.  This is one of our biggest fundraisers of the year but we can’t do it without athletes help and participation! It is currently looking a little rainy that day think dry and sunny thoughts and sell your tickets still and if we need to we can try and schedule another day, but we will do everything we can to run it on Thursday.

-Linden Hills Carnival:

This Sunday (May 18) is the Linden Hills Carnival from 9-5.  Please sign up to help out on the Google Doc HERE.  We will be in charge of some of the fun games, set up/take down, etc.  If you live in the area you know this is such a fun day for the little kids and if everyone on the team volunteers for at least 1 hour we’ll be more than set!

-SW Time Trial: 

We originally had the final JV meet of the season scheduled for this Friday, however it seems that many of the teams we invited are not coming. We have instead decided to host a time trial this Friday during regular scheduled practice to give athletes one last chance to show their speed and hard work off on the track.  Some may even squeak into a slot at Varsity spot at Cities or Sections pending their times! It’s a great time to show what we’ve all worked so hard for.

Practice Schedule:

This week is the first week of the season I will probably not have to tell anyone to remember warm ups, however…it does still rain and now people need to remember to check for rain (as we’ll try to be outside if we can). Also the sun is hot so please make sure to start wearing sunscreen on the sunny days.

This is our last week of hard training before we start to taper into City Championships, Sections, and State.  We hope that even if athletes are tired they come and give their best effort each day to help prepare themselves for the coming weeks and end the season strong.  Getting through these next few weeks will require lots of physical and mental strength to really succeed and we can’t wait to see these athletes step up to the challenge.

 

Monday-

3:15 Attendance

3:30 Team warm-up (walk/jog)

4:00 Event-specific training

Event Group Workout Location and time Coach
D/MD Fartlek run around Bde Maka Ska and Harriet (1 hour total). 3×3’, 2’, 1’ up-tempo with 1’ rest btwn reps, 2’ btwn sets.

Longer core and yoga session.

Lakes Gelle, Ronnie, Jaime
S/J/H Hills Workout @Beards

Field Event steps, and Relay Hand-Offs

Core/Strength Circuit in Weight Room

Outside/Weight Room Brink, Gerhardt, Huff, Ray
Throws Josh
MS Glewwe

 

Tuesday-

3:15 Attendance

3:30 Team warm-up (walk/jog)

4:00 Event-specific training

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

Event Group Workout Location and time Coach
D/MD 30 minute run, dynamics, hurdle mobility, then 2×150, 2×100, 2×50 in spikes. Mandatory 2’ rest btwn each.

Last burn the legs in the weight room day!

Track Gelle, Ronnie, Jaime
S/J/H Tempo Workout, 65 – 70% pace circuit – 1,1,1; 1,2,1; 1,2,2; 1,2,1; 1,1,1.

Steps and Hand-offs

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

 

Wednesday-

3:15 Attendance

3:30 Team warm-up (walk/jog)

4:00 Event-specific training

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

Event Group Workout Location and time Coach
D/MD 3x(300, 200, 100) w/ 3’ btwn reps, 5’ btwn sets. These are fast but you’ll get plenty of rest. Bring spikes. Track Gelle, Ronnie, Jaime
S/J/H V: Sprint Ladder, hand-offs, field event – step, etc.

JV: Steps and Pre Meet Technique Day

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

 

Thursday: Car Wash!!

3:10 Attendance (Meet at the Church right after school)

3:30 Be ready for cars! In positions!

5:30 Start wrapping up car lines

6:00 Head home

 

Friday: Time Trials @ SW

3:30 Time Trial Starts at the Track (all open events except 2 mile)*

4:30 Middle School Trials start (join in with high school and make up what was missed)

5:15 Hurdle Mobility/Cool Down

5:30 Practice over early

*Varsity sprinters must also run either a 400 for time or 800 for pace as part of trial.

 

-The Coaches