MD, Distance, HJ - Week of Monday, March 23, 2009
Monday, March 23 – sunny, 47° - full team meeting first
MD/Distance
Wup to Impett
Tempo run at Impett (2 miles, 1.5 miles, or 1 mile)
10 x 100m w/100m jog back
Wdn home from Impett
HJ – warm up with sprinters then weight room with pole vaulters (same as last week)
Tuesday, March 24 – partly cloudy, 55°
MD/Distance
Mileage on own
Weight room
HJ – to St. Ed’s for jump practice with Coach Kieser
Wednesday, March 25 – showers, 47°
MD/Distance
Track workout at SJA
Distance – 2 x (3 lapper, 2 lapper, 1 lapper)
MD – 3 x (2 lapper, 1 lapper)
Sprint MD – 4 x (1 lapper)
HJ – warm up with sprinters, Plyometric I (same as last week)
Thursday, March 26 – showers, 52°
MD/Distance
Speed development day (same as last week)
Drills, abs, bungi cords, weight room
HJ – either go to PV or stay with MD/distance
PV lift
Friday, March 27 – cloudy, 51° - full team meeting
MD/Distance
Anyone competing Saturday has pre-meet day and practice hand-offs
Non-competitors one mile time trial on track
HJ – competitors do a pre-meet,
Saturday, March 28 – few showers/wind, 52° (56°, showers in Boardman)
Meet at Boardman – bus leaves at 9:30
Sunday, March 29 – mostly cloudy, 42°
MD/Distance – run on own
HJ – abs and cross train on own
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