Week of March 24

Workouts Week of March 24, 2014

Monday, March 24 – 27° and cloudy

Sprinters (12-2pm) – SE I indoors, split group lifting and plyos

MD/D (2-3:30 at mastick with Coach McHenry)

          Mile warm-up then calisthenics

          Distance run 3, 4, or 5-6

          Cool down and stretch

Tuesday, March 25 – 35° and some snow possible

Sprinters (12-2pm) – SE II outside (300H work), opposite groups from Monday

MD/D (2-3:30 at SJA with Coach Kieser)

          Warm-up motherhouse loop then calisthenics and stretching

          Time trial – 1200m, 10 min rest then a 400m

          Ab circuit (x30)    Cool down

Wednesday, March 26 – 27° partly cloudy

Sprinters (12-2pm) – basketball, high jump, and lifting

MD/D (2-3:30 at SJA with Coach Kieser)

          Distance run then 4 laps of jog curves, push the straights

          Stretch, lift, go home

Thursday, March 27 – 47° and mostly cloudy

Sprinters (12-2pm) – speed day, hurdles, long jump, blocks, and hand-offs for Saturday’s meet

MD/D (2-3:30 at SJA with Coach Kieser)

          Motherhouse warm-up

          Workout 8 x 400 (first 2 at goal pace, then 2 sec faster for each pair of 400’s after that)

          Cool down, ab circuit, go home

Friday, March 28 -  49° and large chance of rain

Sprinters (12-2pm)  – warm-up, blocks, hand-offs, and lifting

MD/D (2-3:30 at mastick with Coach McHenry)

          Medium mileage – (not tapering for the first meet!!!)

Saturday, March 29 – 43° and mostly sun

Meet at Brecksville – see team website by Wednesday for tentative line-up of events.